The Super Diabetes Site

Tag: breakfast and brunch

  • Good Morning Power Parfait

    Good Morning Power Parfait

    How to Make Good Morning Power Parfait

    A great breakfast option, the cinnamon and grape nuts in this recipe set it apart from the ordinary fruit and yogurt parfait.


    5 min prep time


    4servings


    1 parfait, about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Put the cinnamon, banana, and 1 cup of yogurt in a blender and blend until smooth. Divide between 4 wine or parfait glasses.

    2. Top each with ½ cup of sliced strawberries, ¼ cup of the remaining yogurt, and 1 tablespoon of the cereal. Garnish with a sprig of mint if desired.

    Low Sodium
    Kid Friendly
    French
    Comfort Food
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait, about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      437mg
      9%

    Ingredients

    Plain Nonfat Greek yogurt
    2 cup

    ground cinnamon
    1 tsp

    banana(s)
    1 med

    strawberries (sliced)
    2 1/2 cup

    grape-nut-style cereal
    1/4 cup

    fresh mint (for garnish)
    2 sprig

  • Asparagus and Bok Choy Frittata

    Asparagus and Bok Choy Frittata

    How to Make Asparagus and Bok Choy Frittata

    Perfect for breakfast, brunch, or even dinner, our Asparagus and Bok Choy Frittata is a flavorful and diabetes-conscious dish designed to delight your taste buds with minimal effect on your blood glucose (blood sugar). This frittata combines the freshness of asparagus and the mild crunch of bok choy with protein-packed eggs, creating a balanced and nutritious meal for those with diabetes. Packed with essential nutrients, this frittata is a delicious addition to your diabetes-friendly menu, offering a satisfying culinary experience.


    5 min prep time


    10 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large ovenproof skillet over medium heat.

    2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2–3 minutes.

    3. Crack the eggs into a large bowl and whisk to combine.

    4. Preheat the oven to broil.

    5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3–4 minutes.

    6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1–2 minutes. Slice into six equal pieces.

    Low Carb
    Italian
    American
    One Pot
    Main Dish
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      395mg
      8%

    Ingredients

    olive oil
    2 tbsp

    asparagus (chopped into bite-size pieces)
    1 bunch

    baby bok choy (chopped)
    1 head

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    egg substitute
    2 cup

    reduced-fat mozzarella (shredded)
    2/3 cup

  • Chilaquiles with Sunny-Side-Up Eggs

    Chilaquiles with Sunny-Side-Up Eggs

    How to Make Chilaquiles with Sunny-Side-Up Eggs


    5 min prep time


    12 min cook time


    4servings


    1 ½ cups sauced chips, 1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.

    2. Spread tortilla triangles on a baking sheet and drizzle with 1 tsp olive oil. Toss to coat and sprinkle with salt.

    3. Place the baking sheet in the oven and bake, flipping halfway, until crispy and golden, 10-12 minutes. Set aside.

    4. Heat remaining olive oil in a medium skillet over medium heat. Add onion, garlic, zucchini, cumin, and smoked paprika. Cook, stirring occasionally, until softened, 3-4 minutes.

    5. Add Roma tomatoes, vegetable broth, and crushed tomatoes. Simmer for until tomatoes break down and sauce thickens slightly, 8-10 minutes. Mash or blend lightly if desired for a smoother texture. 

    6. Heat a non-stick skillet over medium-low heat. Spray lightly with cooking spray and crack eggs into the skillet. Cook until the whites are set and yolks are still runny, about 3–4 minutes. Remove from heat.

    7. Toss the baked tortilla chips in the skillet with the warm tomato sauce, coating evenly. Divide the sauced chips among 4 plates. Top each plate with a sunny-side-up egg and cilantro.

    Mexican/Southwestern
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups sauced chips, 1 egg


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      210mg

      70%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      570mg
      12%

    Ingredients

    corn tortillas (cut into triangles)
    8 small

    olive oil (divided)
    2 tsp

    Kosher Salt
    1/4 tsp

    yellow onion (diced)
    1 small

    garlic (minced)
    1 clove

    zucchini (diced)
    1 small

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    roma (plum) tomatoes (chopped)
    4 med

    low sodium vegetable broth (or water)
    1 cup

    canned crushed tomatoes (no salt added)
    1 cup

    eggs
    4 large

    nonstick cooking spray
    1 whole

    fresh cilantro (chopped)
    1/4 cup

  • Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Pakistani Besan Chilla (Savory Chickpea Pancakes)

    How to Make Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Looking to add more flavor to your morning meal? Try this traditional Pakistani breakfast that is loaded with flavorful spices. These pancakes are an excellent source of fiber and offer a serving of lean protein which may help keep blood glucose (blood sugar) levels steady.


    5 min prep time


    12 min cook time


    4servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix chickpea flour, turmeric, chili powder, cumin, and salt in a bowl. Gradually whisk in water until the batter is smooth.

    2. Fold in onion, carrot, and cilantro.

    3. Heat a non-stick pan with 1/4 tsp oil over medium heat. Pour 1/4 cup of batter and spread into a thin pancake. Cook for 2–3 minutes on each side. Repeat with remaining batter.

    4. Serve hot with a side of low-fat Greek yogurt.

    Fiber Focused
    Indian
    Vegetarian
    Foodie
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      469mg
      10%

    Ingredients

    chickpea flour (besan)
    1 cup

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    ground cumin
    1/4 tsp

    water
    1 cup

    onion (diced)
    1/2 cup

    carrots (grated)
    1/2 cup

    cilantro (chopped)
    1/4 cup

    salt
    1/2 tsp

    olive oil (divided)
    1 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Guilt-Free Breakfast Sausage Patties

    Guilt-Free Breakfast Sausage Patties

    How to Make Guilt-Free Breakfast Sausage Patties

    Gone are the days of giving up some of our favorite foods! This breakfast sausage is full-flavored, thanks to the ground turkey and lots of spices. Breakfast can, once again, become your favorite meal of the day!

     


    10 min prep time


    10 min cook time


    14servings


    2 patties

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a large bowl and mix well. 

    2. Divide mixture into 28 serving and shape mixture into 2-inch patties.

    3. In a large skillet over medium-low heat, cook patties 3-5 minutes per side, or until no longer pink in center. Ensure patties reach an internal temperature of 165°F. Serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    14 Servings



    • Serving Size

      2 patties


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      15g

    • Potassium
      198mg
      4%

    Ingredients

    lean ground turkey
    2 lbs

    poultry seasoning
    1 tsp

    fennel seeds
    1 tsp

    onion powder
    1/2 tsp

    fresh parsley (chopped)
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    maple syrup
    1 tbsp

  • Vegetarian Breakfast Burrito Bowl

    Vegetarian Breakfast Burrito Bowl

    How to Make Vegetarian Breakfast Burrito Bowl

    This colorful and veggie-filled breakfast burrito bowl offers a twist on the classic by using whole grain quinoa instead of white rice as the base. This recipe can be used for breakfast, lunch, or dinner because it is an excellent source of fiber, a good source of protein, and includes non-starchy vegetables. 


    10 min prep time


    5 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a non-stick skillet over medium heat. Add spinach and sauté until wilted (about 2 minutes).  

    2. Whisk eggs with cumin and paprika, then pour into the skillet with spinach. Scramble until cooked through.  

    3. Assemble the bowl. Divide cooked quinoa, black beans, tomatoes, avocado, and scrambled eggs among 4 bowls. 

    4. Drizzle with lime juice.

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    American
    Vegetarian
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      795mg
      17%

    Ingredients

    quinoa (cooked without salt or fat)
    1 cup

    egg substitute
    1 cup

    black beans (rinsed and drained)
    1 cup

    cherry tomatoes (halved)
    1 cup

    avocado (diced, optional: use half for reduced fat)
    1 med

    baby spinach (chopped)
    1 cup

    olive oil
    1 tsp

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    Juice of lime
    1 whole

  • Pumpkin-Banana Muffins

    Pumpkin-Banana Muffins

    How to Make Pumpkin-Banana Muffins

    Start your morning with a sweet, diabetes friendly treat with these pumpkin-banana muffins. Lower in carbs than store-bought muffins, pair this with a cup of coffee for the perfect start to your day.

    Add a Microwave Egg and Veggie Jar or Spinach and Egg Bites to help round out your breakfast with some veggies and protein!


    10 min prep time


    20 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line a muffin tin with liners.

    2. Mix flour, sugar, baking soda, salt, pumpkin pie spice in a large bowl.

    3. In a small bowl, mix together the eggs, pumpkin puree, oil, banana, and vanilla.

    4. Pour the wet ingredients into the dry ingredients and stir to combine. Gently fold in the walnuts.

    5. Scoop the batter into muffin tins and bake for 18-20 minutes, until a toothpick comes out clean.

    Kid Friendly
    American
    Easy Pantry Recipes
    Breakfast and Brunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        5g

        10%

    • Protein
      3g

    • Potassium
      114mg
      2%

    Ingredients

    white whole wheat flour
    1 1/2 cup

    brown sugar
    1/3 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    pumpkin pie spice
    2 tsp

    eggs
    2

    pumpkin puree
    1 cup

    canola oil
    3 tbsp

    banana(s) (mashed)
    1 small

    vanilla extract
    1 tsp

    walnuts (finely chopped)
    1/4 cup

  • Turkey Sausage and Egg Casserole

    Turkey Sausage and Egg Casserole

    How to Make Turkey Sausage and Egg Casserole

    This egg casserole is on the lighter side, using egg substitute and reduced-fat cheese.


    10 min prep time


    1 hr cook time


    10servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degree F. Coat a 9×13 baking dish with cooking spray.

    2. In a medium bowl, whisk together nonfat milk, green onions, dry mustard, salt (optional), pepper, and egg substitute.

    3. Place bread cubes and sausage on the bottom of the baking dish, pour egg mixture evenly over bread and sausage. Top with cheddar cheese.

    4. Cover pan with aluminum foil and bake for 20 minutes. Remove foil and bake for an additional 40 minutes.

    5. Remove from oven and let cool for 20 minutes, then cut into 10 equal slices.

    Low Carb
    Kid Friendly
    American
    Holidays & Entertaining
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      10mg
      <1%

    Ingredients

    green onions (chopped)
    1/2 cup

    nonfat milk
    2 cup

    nonstick cooking spray
    1

    mustard powder
    1/2 tsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    egg substitute
    16 oz

    whole wheat bread (cut into 1/2–inch cubes)
    4 slice

    precooked turkey breakfast sausage patties (diced)
    3

    reduced-fat, shredded cheddar cheese
    1/4 cup

  • Strawberry Stuffed French Toast

    Strawberry Stuffed French Toast

    How to Make Strawberry Stuffed French Toast

    Start your morning right with one slice of decadent Strawberry Stuffed French Toast! Bursting with fresh strawberries and a touch of sweet, this recipe is perfect for a satisfying yet mindful breakfast. This recipe is more than just delicious, it’s a symphony of textures and flavors. The soft bread yields to the cream cheese filling, bursting with pops of juicy strawberries. Each bite is a perfect balance of sweet and tart, with a hint of warm cinnamon.


    10 min prep time


    20 min cook time


    12servings


    ½ sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. For the strawberries:
      In a small bowl, add strawberries, 1/4 cup sweetener, and lemon juice. Stir together and set aside for 10 minutes.

    2. For the filling:
      Add cream cheese and 1/2 cup sweetener to a bowl. Beat together until fluffy.

    3. For the French toast: 
      In another bowl, whisk eggs, milk, vanilla extract, 1/4 cup sweetener, cinnamon, and salt.

    4. To assemble, spread a thin layer of the cream cheese mixture on a slice of bread, keeping about 1/2 inch away from the edge. Add a layer of strawberry slices on top of the cream cheese. Take another piece of bread and spread cream cheese on it. Place it on the strawberries, cream cheese side down. Repeat for the rest, making 6 total strawberry-cream cheese sandwiches.

    5. Spray a nonstick skillet with butter-flavored cooking spray, and heat to medium. Dip one sandwich into egg mixture and turn evenly to coat. Remove and shake off the excess custard mixture, then transfer to the hot skillet.

    6. Cook 3-4 minutes per side, or until golden brown and crispy. Spray skillet again and repeat for the rest of the French toast sandwiches.

    7. Slice each diagonally and serve immediately! If desired, top with a sugar-free maple syrup and more fresh strawberries. Enjoy!

    Kid Friendly
    American
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    12 Servings



    • Serving Size

      ½ sandwich


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      142mg
      3%

    Ingredients

    Splenda® Granulated Sweetener (divided use)
    1 cup

    Fresh Strawberries (sliced)
    16 oz

    lemon (juiced)
    1/2 med

    light cream cheese (softened)
    5 oz

    eggs
    3 large

    skim milk
    1 cup

    pure vanilla extract
    2 tsp

    ground cinnamon
    1 tsp

    Kosher Salt
    1/4 tsp

    low carb bread
    12 slice

  • Ginger-Infused Oatmeal

    Ginger-Infused Oatmeal

    How to Make Ginger-Infused Oatmeal

    Start your day with a satisfying Ginger-Infused Oatmeal, a delightful breakfast that’s diabetes-friendly and filling. Creamy oatmeal, gently infused with the warmth of ginger, offers a comforting and slightly spicy twist to your morning routine. It’s packed with chia seeds for an added boost of fiber and heat-healthy omega-3 fatty acids. Top it off with a vibrant medley of fresh berries that provide a burst of natural sweetness and antioxidants. Sprinkle with chopped walnuts for a satisfying crunch and an extra dose of heart-healthy goodness.


    5 min prep time


    15 min cook time


    4servings


    1/2 cup oatmeal + ¼ cup berries

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring milk to a gentle simmer.

    2. Stir in the oats, brown sugar substitute, grated ginger, chia seeds, cinnamon, and vanilla.

    3. Cook the mixture over medium heat, stirring occasionally, until the oats are creamy and the liquid is absorbed (about 5–7 minutes).

    4. Serve the oatmeal in bowls, topped with fresh berries and walnuts.

    Comfort Food
    American
    Vegetarian
    One Pot
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup oatmeal + ¼ cup berries


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      361mg
      8%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    2 cup

    brown sugar substitute
    2 tsp

    fresh ginger (grated)
    1 tbsp

    chia seeds
    1 tbsp

    ground cinnamon
    1/4 tsp

    vanilla extract
    1/4 tsp

    raspberries
    1/2 cup

    blueberries
    1/2 cup

    walnuts (chopped)
    2 tbsp