12 Healthy Diabetic Breakfast Ideas to Fuel Your Week


1. Meal Prep Egg Muffins 3 Ways

If there’s one thing you need to know about about a low-sugar breakfast, it’s that portable options are few and far between. (That is, unless, you’re eating low-sugar cereal out of a bag.) If you haven’t tried egg muffins yet, it’s time to break out that muffin pan.

These make-ahead, perfectly portable, individually-portioned frittatas can be your saving grace on a busy morning — and with this egg muffin recipe, you’ll find three drool-worthy flavors.

How to make Meal Prep Egg Muffins 3 Ways:

Pick a few ingredients you love together for your filling.

Pre-cook anything that needs it, like veggies!

Portion out 1-2 tablespoons of your filling into each muffin cup.

Top with the egg mixture and bake until puffed in the middle, (8 eggs seems to be perfect for a 12-cup muffin tin).

Let cool slightly and store in the refrigerator in a sealed container if you’re meal prepping.

Or you can also serve these right away!

Tips for great egg muffins:

Use a muffin tin that’s in really good condition. Egg muffins tend to stick in older pans that have seen a lot of use.

Also be sure and lightly grease or butter the muffin cups so they come out easily.

You can also use a glass baking dish or 9″ cast iron skillet and make just one flavor into an egg bake/frittata.

When in doubt, add cheese if you can have dairy. We both find we absolutely love and gravitate towards any egg muffin with cheese in it. That’s not to say the others aren’t delicious, but adding a touch of feta, cheddar, jalapeno jack, or parmesan goes a long ways in the flavor department!

And on that note, fresh herbs are also awesome when you have them around. In the winter months, instead of fresh herbs, I’ll often put a touch of Italian seasoning into the egg mixture to pour over each filling.


2. Keto Blueberry Pancakes

A pancake with only 2.4 grams of net carbs per serving? What sweet surprise does this little stack hold? These decadent keto pancakes are made with cream cheese, almond flour, stevia, and eggs, creating delightfully fluffy pancakes without the extra carbs.

Drop a few fresh blueberries in the batter, then serve with a dollop of grass-fed butter or low-carb syrup.


You will only need 6 ingredients to make the fluffiest, tastiest keto pancakes!

These keto cream cheese pancakes with blueberries taste just like regular fluffy pancakes.


Plus, they are ready in only 2 minutes in a blender. Let’s see the simple ingredients you need to start making this low-carb pancake almond flour recipe.

  • Eggs – You’ll need a few large eggs in the recipe but don’t worry, these keto cream cheese pancakes have no egg flavor at all. I’ve been asked a few times why you need eggs in a keto pancake recipe. It’s because eggs provide the structure that would otherwise come from gluten, so it’s even more important in a keto recipe!
  • Cream cheese – I used full-fat cream cheese. The cheese is here to boost the fat and protein. Cream cheese is 100% keto-friendly.
  • Almond flour – make sure you use fine almond flour and not a coarser almond meal.
  • Baking powder – this gives the fluffy pancake texture. I don’t recommend baking soda as it brings a bitter aftertaste.
  • Erythritol – I use erythritol, but feel free to use any other keto-friendly sweetener. Find how to convert them in our Keto Sweeteners comparison and conversion tool.
  • Vanilla


This is a very easy keto pancake recipe with only two simple steps. First, you need a blender to turn all the ingredients, except for the blueberries into a creamy pancake batter.

Next, stir your fresh blueberries into the batter.

If you want to use frozen blueberries, I recommend adding them directly to the pan, on top of each pancake, before you flip them onto their other side.

The reason why I don’t like to add frozen blueberries into my pancake batter is that they release water and color the batter a purple-ish color.


I already shared with you my low-carb almond flour pancake recipe. However, this keto blueberry pancake recipe is different. It combines almond flour and cream cheese.

As a result, these keto pancakes taste like blueberry cheesecake with no eggy aftertaste. They are delicious when served with the following keto pancakes toppings:

  • Butter – nothing can beat a simple piece of fresh butter on top of hot keto pancakes.
  • Whipped cream and unsweetened desiccated coconut.
  • Sugar-free chia seed jam made of strawberries or raspberries.
  • Peanut butter or almond butter – make sure you choose natural peanut butter with no added sugar or oil.

Wait, what about pancake syrup? Pancakes have to come with pancake syrup.

But what pancake syrup is keto-friendly? The key here is to steer away from any syrup that contains sugar. My favorite options are:

  • Sugar-free maple-flavored syrup – make sure you don’t use one with artificial sweeteners! I like to use Monk fruit syrup; it’s a safe keto liquid sweetener and tastes just like maple syrup!
  • Sugar-free chocolate syrup or caramel syrup – look for natural keto-friendly options with the right sweeteners.