1. Mediterranean Breakfast Sandwich
Create a breakfast sandwich worthy of your favorite cafe. Spinach, rosemary, and feta cheese give this low-carb breakfast sandwich a flavor boost, and the eggs and multigrain bread provide energy-packed protein and fiber.
Ingredients:
- 4 multigrain sandwich thins
- 4 teaspoons olive oil
- 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
- 4 eggs
- 2 cups fresh baby spinach leaves
- 1 medium tomato, cut into 8 thin slices
- 4 tablespoons reduced-fat feta cheese
- 1/8 teaspoon kosher salt
- Freshly ground black pepper
Nutrition Facts Per Serving:
- 242 cal.
- 12 g total fat (3 g sat. fat)
- 214 mg chol.
- 501 mg sodium
- 25 g carb. (6 g fiber, 3 g sugars)
- 13 g pro.
2. Fast Omelet-Topped Rosemary Veggies
This quick and easy omelet comes together in no time flat so you can enjoy a protein-packed breakfast even on busy mornings. Plus, this breakfast will keep you fuller longer and has just 18 grams of carb per serving.
Ingredients:
- 1 12 - ounce package frozen cook-in-the-bag roasted red potatoes and green beans with rosemary butter sauce
- Nonstick cooking spray
- 3/4 cup refrigerated egg product
- 2 tablespoons water
- 1/4 cup reduced-fat shredded sharp cheddar cheese
- Snipped fresh chives
Nutrition Facts Per Serving:
- 141 cal.
- 3 g total fat (2 g sat. fat)
- 9 mg chol.
- 445 mg sodium
- 18 g carb. (2 g fiber, 3 g sugars)
- 11 g pro.
3. Granola Cream-Stuffed Apple
This is a breakfast worth waking up early for! Top apple halves with a delicious mixture that includes peanut butter and cream cheese, microwave for less than four minutes, drizzle with honey, and enjoy every spoonful of this fiber- and protein-rich breakfast.
Ingredients:
- 2 small baking apples
- 3 tablespoons powdered peanut butter
- 2 tablespoons Greek yogurt cream cheese
- 2 tablespoons fat-free milk
- 3 tablespoons sprouted grain crunchy cereal with almonds
- 2 teaspoons honey
Nutrition Facts Per Serving:
- 191 cal.
- 3 g total fat (1 g sat. fat)
- 5 mg chol.
- 157 mg sodium
- 36 g carb. (6 g fiber, 21 g sugars)
- 8 g pro.
4. PB&J Oats
Treat yourself to a warm and comforting bowl of oats featuring an all-time classic flavor combination. This quick and healthy breakfast recipe is done in minutes and boasts 6 grams of fiber and 7 grams of protein per 3/4-cup serving.
Ingredients:
- 1 1/3 cups water
- 2/3 cup 5-grain rolled cereal
- 1/4 teaspoon salt
- 1 tablespoon natural creamy peanut butter
- 1 tablespoon sugar-free strawberry preserves
- 2 strawberries, sliced
Nutrition Facts Per Serving:
- 179 cal.
- 5 g total fat (1 g sat. fat)
- 322 mg sodium
- 29 g carb. (6 g fiber, 1 g sugars)
- 7 g pro.
5. Berry-Swirl Pancakes
The secret to these diabetes-friendly pancakes is heart-healthy pancake mix and no-sugar-added applesauce. Top with fresh blackberries and enjoy a short stack of three pancakes for about 200 calories.
Ingredients:
- Nonstick cooking spray
- 1 1/3 cups heart healthy pancake mix
- 3/4 cup lowfat milk
- 1 egg, lightly beaten
- 1 3.9 - ounce container no-sugar-added berry-flavor applesauce
- 10 fresh blackberries, cut in half
- 1/4 cup sugar-free pancake syrup
Nutrition Facts Per Serving:
- 204 cal.
- 4 g total fat (1 g sat. fat)
- 49 mg chol.
- 408 mg sodium
- 36 g carb. (2 g fiber, 6 g sugars)
- 6 g pro.
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