10 Diabetes-Friendly Brunch Ideas

Brunch is a classic celebratory meal for Mother’s Day, bridal showers, or just a chilled-out Sunday. But when you have diabetes, many of the most common brunch dishes may feel off-limits.

Brunch is the not-quite-breakfast, not-quite-lunch eating occasion that gives off vibes of long weekend days spent lounging with loved ones. Who doesn’t want in on that?

But sugary syrups, carb-heavy French toast, and bottomless mimosas can all spike your blood sugar to undesirable heights. Still, by getting a little creative, you can absolutely enjoy the delights of a midmorning spread.

Try these 10 recipes to fuel a diabetes-friendly brunch that everyone in the group will love.

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1. Easy vegetable egg bake

Bursting with veggies and simple as can be, this colorful egg bake is just the thing when you’d like to impress without working too hard.

At just 117 calories, 4 grams (g) of carbs, and 11 g of protein per serving, it’s on point for brunching with type 2 diabetes. (Plus, fun fact: According to the American Diabetes Association, whole eggs are among the best protein choices for people with type 2 diabetes.)          

Get the recipe from A Kitchen Addiction.

2. Mexican breakfast hash

The great thing about a hash is that you can add almost any ingredient you like, and it’ll blend right in.

This Mexican-themed recipe points you in a healthy, diabetes-friendly direction with fiber and protein galore from butternut squash, red bell pepper, ground turkey, jalapeño, and spinach.

But feel free to add other favorites, such as a can of rinsed black beans, cubed zucchini, or diced tomatoes. (Don’t forget to top it with your favorite healthy Mexican fixins like diced avocado, salsa, and fresh cilantro.)

Get the recipe from Skinny Fitalicious.

3. Easy breakfast salad

Breakfast salads have been trending for a while now, and I’m on board! For diabetes management, starting the day with veggies is an excellent choice. Options such as leafy greens, cruciferous veggies, peppers, and squash are rich in fiber and micronutrients and low in carbs.

This veg-forward breakfast salad begins with a roasted cauliflower base. You then add pan-seared red onion and greens, followed by cheerful sunny-side up eggs. You can eat it as a main dish or serve it as a healthy side in a bigger brunch spread.

Get the recipe from Eating Bird Food.

4. Healthy carrot cake muffins

If you ask us, muffins are pretty much the perfect brunch recipe. They come together in a flash, freeze beautifully, and are ideal for portion control when made in a standard-size muffin tin.

These carrot cake muffins, made for people with diabetes, check all those boxes and more. The recipe calls for a blend of almond flour and tapioca starch for a sturdy texture, and you can add your preferred caloric or nonnutritive sweetener. By using a nonnutritive sweetener such as xylitol, you’ll cut the carbs to 17 g per muffin.

Get the recipe from Diabetes Strong.

5. Pumpkin baked oatmeal

When hosting a special-occasion brunch, the last thing you want is to be busy in the kitchen until the last minute. A baked oatmeal like this one streamlines your morning since you can prepare it the night before.

Even better news for people with diabetes: It’s got plenty of fiber from rolled oats and pumpkin puree, uses zero-carb sweetener, and gets a bump of healthy fats from chopped pecans.

Get the recipe from Wholesome Recipe Box.

6. Sweet potato avocado toast

Ready to take things to the next level with your avocado toast? Try swapping the toasted bread for sliced, baked sweet potatoes. They provide a surprisingly sturdy base and offer micronutrients such as vitamin A, potassium, and manganese.

Of course, a quality whole wheat toast isn’t a bad idea if you have diabetes, either, but the bright orange of sweet potatoes serves up some fun and unexpected novelty at brunch.

Get the recipe from Big Delicious Life.

7. Crustless quiche with spinach and mushrooms

Skip the crust and keep the flavor. By whisking up a crustless veggie quiche like this one, you get all the goodness of eggs, mushrooms, spinach, and dried thyme without the high carb count. This recipe also calls for garlic, which may help lower your fasting blood sugar, A1C, and levels of lipids such as cholesterol, according to a 2019 research review.

This quiche clocks in at just 4.7 g of carbs per serving. It’s also got a nice boost of protein at 9.4 g per slice.

Get the recipe from The Mediterranean Dish.

8. Breakfast tacos

Tacos for breakfast? Yes, please! Even with diabetes, it’s possible to put a savory, south-of-the-border spin on brunch.

This lighter breakfast taco recipe uses street taco soft shells to keep portions in check. You’ll fill them with black beans, spinach, eggs, and cheese. Black beans are high in fiber, which means they may help temper the rise in your blood sugar after a meal, according to the CDC.

Get the recipe from Killing Thyme.

9. Healthy banana pancakes

Blend, pour, cook, and serve! That’s all that stands between you and these easy blender pancakes that get their texture from rolled oats and mashed banana. Top them with your favorite nut butter to boost their protein and fiber content.

Get the recipe from The Big Man’s World.

10. Fruit salad with yogurt

If you like your brunch dishes on the sweeter side, try this nutrient-dense fruit salad. Fruit gets the sweet party started, followed by a surprise ingredient: avocado.

Avocado’s creaminess not only blends well with high protein Greek yogurt but also serves as a nice contrast to a sprinkling of crunchy walnut halves.

Drizzle this salad with agave or date syrup for a finishing touch. Either one has a lower glycemic index than maple and pancake syrups.

Get the recipe from Refresh My Health.