17 Easy Breakfasts You Can Prep the Night Before to Help Keep Blood Sugar In Check

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Updated on March 1, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

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Make-Ahead Freezer Breakfast Burrito with Eggs, Cheese & Spinach — Photo: Ali Redmond

Rise and shine? More like rise and dine. These healthy breakfast recipes can all be made in advance (full disclosure: some may require a final flourish before you dig in). Plus, they meet our diabetes-appropriate nutrition parameters and can help keep your blood sugar levels stable. This is done by focusing on satiating complex carbs like whole grains, vegetables and fruits, while limiting saturated fat and sodium and keeping calories and carbs in mind as well. From Cinnamon-Roll Overnight Oats and Berry-Orange Chia Pudding to Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach and Zucchini Banana Bread, you can wake up knowing that breakfast will be ready when you are.

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Cinnamon-Roll Overnight Oats

cinnamon roll overnight oats shot overhead in mason jars with raspberries and pecans on top

This healthy no-cook breakfast includes cinnamon, one of the best spices to eat for steadier blood sugar levels. Plus, it makes five jars so you can meal-prep grab-and-go breakfasts for your entire workweek. Use protein-rich dairy milk or soy milk in this recipe for some added staying power.

02 of 17

Zucchini Banana Bread

Zucchini Banana Bread

Shredded zucchini and mashed banana complement each other and ensure that this wholesome loaf stays nice and moist. The banana adds sweetness to this quick-bread mashup for just the right flavor without too much added sugar.

03 of 17

Berry-Orange Chia Pudding

a recipe photo of the Berry-Orange Chia Pudding — JASON DONNELLY

Before you head off to bed, throw together this berry-orange chia pudding for a tasty and filling shake-up to your morning routine. Chia seeds and berries are both good sources of fiber, which helps stabilize your blood sugar levels and support a healthy gut.. Orange juice adds subtle sweetness and tang, while coconut milk gives it a creamy texture.

04 of 17

Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

Make-Ahead Freezer Breakfast Burrito with Eggs, Cheese & Spinach — Ali Redmond

These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. Every wrap is stacked with protein-rich ingredients to help you feel satisfied, including eggs, spinach and cheese. If desired, use reduced-fat pepper Jack cheese to further reduce the saturated fat content.

05 of 17

Blueberry Baked Oatmeal

Blueberry baked oatmeal — Jason Donnelly

Baked oatmeal can be a great make-ahead breakfast. One batch makes several servings and lasts for a few days in the fridge, so you can just reheat a piece in the morning! This version is packed with plenty of naturally sweet and juicy blueberries so it’s lower in added sugar than other recipes.

06 of 17

Zucchini Mini Muffins

Zucchini Mini Muffins

Breakfast is especially important for those with diabetes, and is important for keeping steady blood sugar throughout the day. But if you’re not typically hungry for a full meal, these mini muffins are a nice, freezer-friendly option to make ahead for busy days. Shredded zucchini provides moisture and texture to these two-bite muffins, while whole-wheat flour adds some blood sugar-stabilizing complex carbs to the mix. Chocolate chips then add just the right amount of sweetness.

07 of 17

Tiramisu-Inspired Overnight Oats

a recipe photo of the Tiramisu Overnight Oats — Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

Tiramisu for breakfast? Almost! We took the ingredients of that classic dessert and used them to flavor this overnight oats recipe—complete with a dusting of cocoa powder on top to complete its iconic look. Oats are a great source of slow-digesting carbs and fiber, which are important for steadier blood sugar levels. Not to mention, we top each serving with tangy yogurt for some filling added protein, but you could use ricotta instead.

08 of 17

Copycat Starbucks Spinach & Mushroom Egg Bites

a recipe photo of the Copycat Starbucks Spinach & Mushroom Egg Bites — Jamie Vespa

Skip the pricey Starbucks breakfast in favor of these oven-baked egg bites. They’re packed with antioxidant-rich spinach and mushrooms, plus growing evidence shows that eggs are also one of the best, nutrient-dense protein sources you can eat when living with diabetes. Enjoy these meal-prep-friendly bites as is, or serve with salsa, hot sauce or sliced avocado.

09 of 17

Granola & Yogurt Breakfast Popsicles

Granola & Yogurt Breakfast Popsicles

For those steamy mornings where it feels too hot to eat, these fun frozen yogurt pops are a great on-the-go breakfast—perfect for kids and adults alike. Studded with fresh berries, these popsicles are packed with helpful vitamins, minerals, dietary fiber and plant compounds to support a diabetes-appropriate eating pattern.

10 of 17

Cocoa-Chia Pudding with Raspberries

Cocoa-Chia Pudding with Raspberries

If you’re looking for a change from overnight oats but want that same sort of make-ahead convenience, give chia pudding a try. This version features a rich chocolatey pudding and juicy raspberries, which is one of the best foods to help lower blood sugar.

11 of 17

Breakfast Carrot-Cake Oatmeal Cakes

a recipe photo of the Carrot Cake Oatcakes in a muffin tin — Sara Haas

Carrot cake fans will love these healthy oatmeal cakes. Packed with shredded carrot, raisins and walnuts, this recipe uses unsweetened applesauce for sweetness to lower the added sugars. They’re a grab-and-go breakfast or fiber-rich snack.

12 of 17

Breakfast Banana, Chocolate & Peanut Butter Oatmeal Cakes

a recipe photo of the Banana Chocolate Peanut Butter Oatmeal Cakes — Sara Haas

Bananas, chocolate and peanut butter are a winning combination in these oatmeal cakes. Peanut butter adds a boost of protein while oats provide fiber—two nutrients that can help you digest food more slowly and maintain steady blood sugar levels.

13 of 17

Almond-Flour Zucchini Bread

Almond-Flour Zucchini Bread

Almond flour gives this tender gluten-free zucchini bread a boost of protein, while lowering the total carb count. Squeezing excess moisture from the zucchini prevents the bread from becoming too soggy. If you want to make it extra special, add some dark chocolate chips to the mix.

14 of 17

Apple Cinnamon Chia Pudding

Apple Cinnamon Chia Pudding

This super-easy chia pudding recipe is packed with diabetes-friendly ingredients. Chia seeds and skin-on apples provide dietary fiber to support slower digestion. Cinnamon has been shown to help with fasting blood glucose levels. And pecans offer a delicious crunch in addition to a boost of unsaturated fats that can help support heart health.

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Breakfast Strawberry & Cream Cheese Oatmeal Cakes

Breakfast Strawberry & Cream Cheese Oatmeal Cakes — Sara Haas

Strawberries add the perfect touch of natural sweetness to these breakfast oatmeal cakes. Plus, fiber-rich oats make this lower-calorie breakfast digest more slowly, which can help keep blood sugar stable. One EatingWell reader called it a “nice treat” in their review, where they said, “I tested my [blood] sugar after having one and it was under 90.”

16 of 17

Fruit & Granola Pops

Fruit & Granola Pops

Adding granola to this fruit pop recipe upgrades it from frozen treat to healthy grab-and-go breakfast. Kefir brings probiotic power to support gut health and help reduce diabetes-related complications from inflammation in the body. Plus, prebiotic-rich fruits go the extra mile to support your existing gut bacteria, while adding a touch of sweetness.

17 of 17

Scandinavian Muesli

Serve this Scandinavian cereal with low-fat yogurt or milk for a winning combo of whole grains, protein and calcium-rich dairy. You can substitute any combination of chopped dried or fresh fruit for the raisins—apricots, apples, figs, cherries or cranberries would all be delicious. Try other nuts with fewer carbs like pecans, macadamias and walnuts instead of the almonds if you like. Ground flaxseeds stirred in at the end provide a boost of heart-healthy omega-3 fatty acids.

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