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  6. 20 Diabetes-Friendly Breakfasts That Can Help Reduce Inflammation

20 Diabetes-Friendly Breakfasts That Can Help Reduce Inflammation

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD June 01, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Baked Blueberry & Banana-Nut Oatmeal Cups
Credit: Jamie Vespa

Chronic inflammation can be the sneaky culprit behind some irritating health problems, from achy joints to lack of sleep. The good news is that adding some more anti-inflammatory nutrients to your day—like omega-3s and anthocyanins—can help you keep inflammation at bay. These tasty breakfast recipes are packed with anti-inflammatory ingredients, like eggs, blueberries, oatmeal and nut butters, for a nutrient-dense morning meal. Plus, each recipe sticks to our guidelines for a diabetes-friendly breakfast, with lower levels of saturated fat and sodium and a focus on complex carbs, like whole grains. Recipes like our Green Protein Smoothie and Baked Blueberry & Banana-Nut Oatmeal Cups are deliciously healthy ways to start the day nutritiously.

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Baked Banana-Nut Oatmeal Cups

a wire rack with Baked Banana-Nut Oatmeal Cups
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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

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Lemon-Blueberry Yogurt Toast

Blueberry-Lemon Yogurt Toast
Credit: Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina Daley
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Here's the latest and greatest addition to your morning breakfast ritual. (Thank you, TikTok!) The yogurt mixed with the egg becomes custard-y—almost like a cheese Danish—when baked, and the protein from both will give you an energy boost to tackle your day.

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Mixed-Berry Breakfast Smoothie

Mixed-Berry Breakfast Smoothie
Credit: Clara Gonzalez
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Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

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Peanut Butter-Banana English Muffin

Peanut Butter-Banana English Muffin
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Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.

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Breakfast Tostada

Breakfast tostada
Credit: Ali Redmond
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This easy and satisfying Mexican-inspired breakfast recipe brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.

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Green Protein Smoothie

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Lentils in a smoothie recipe? Yes! They're a healthy source of plant-based protein, adding 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder.

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Callaloo Frittata

Calaloo Frittata
Credit: Clara Gonzalez
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Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

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Mango Raspberry Smoothie

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A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick.

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Baked Blueberry & Banana-Nut Oatmeal Cups

Baked Blueberry & Banana-Nut Oatmeal Cups
Credit: Jamie Vespa
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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. The nutty flavor of the pecans and the sweetness from fresh blueberries and banana make for an extra-tasty snack or breakfast. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. This healthy muffin recipe is a variation on our popular Baked Banana-Nut Oatmeal Cups by Carolyn Casner.

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Avocado-Egg Toast

Avocado-Egg Toast
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Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

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Blueberry Almond Chia Pudding

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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats--combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!

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Cocoa-Chia Pudding with Raspberries

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Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.

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Baked Oatmeal with Pears

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This comforting baked oatmeal is perfect for cozy weekend mornings and doubles as a make-ahead breakfast that you can meal-prep for healthy grab-and-go meals all week.

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"Egg in a Hole" Peppers with Avocado Salsa

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Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

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Greek Yogurt with Strawberries

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Protein-rich Greek yogurt and sweet strawberries make for a super-simple and satisfying snack.

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Mediterranean Breakfast Sandwiches

Mediterranean Breakfast Sandwiches
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This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

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Really Green Smoothie

really green smoothie
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The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.

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Blueberry-Lemon Crumb Muffins

blueberry lemon crumb muffin
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Blueberries and lemon are a natural pairing in these light and airy muffins with a delicate brown sugar crumble. If you like an extra blast of lemon flavor, use lemon extract rather than vanilla. These muffins are best with fresh blueberries, but you can substitute with frozen. Don't thaw them before you stir them into the batter.

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Granola & Yogurt Breakfast Popsicles

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These fun yogurt pops studded with fresh berries make a great on-the-go breakfast for a busy morning--perfect for kids and adults alike.

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Vanilla-Cranberry Overnight Oatmeal

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Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.

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    1 of 20 Baked Banana-Nut Oatmeal Cups
    2 of 20 Lemon-Blueberry Yogurt Toast
    3 of 20 Mixed-Berry Breakfast Smoothie
    4 of 20 Peanut Butter-Banana English Muffin
    5 of 20 Breakfast Tostada
    6 of 20 Green Protein Smoothie
    7 of 20 Callaloo Frittata
    8 of 20 Mango Raspberry Smoothie
    9 of 20 Baked Blueberry & Banana-Nut Oatmeal Cups
    10 of 20 Avocado-Egg Toast
    11 of 20 Blueberry Almond Chia Pudding
    12 of 20 Cocoa-Chia Pudding with Raspberries
    13 of 20 Baked Oatmeal with Pears
    14 of 20 "Egg in a Hole" Peppers with Avocado Salsa
    15 of 20 Greek Yogurt with Strawberries
    16 of 20 Mediterranean Breakfast Sandwiches
    17 of 20 Really Green Smoothie
    18 of 20 Blueberry-Lemon Crumb Muffins
    19 of 20 Granola & Yogurt Breakfast Popsicles
    20 of 20 Vanilla-Cranberry Overnight Oatmeal

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    20 Diabetes-Friendly Breakfasts That Can Help Reduce Inflammation
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