25 EASY Breakfast Ideas for Gestational Diabetes (Just 15 Mins!)

Here are the 25 breakfast options for gestational diabetes (GDM).

Struggling with high fasting numbers in the morning? Unsure what breakfast won’t cause a spike? Tried a few options but still seeing spikes? Feel like low-carb choices are limited and leave you hungry? You’re not alone!

Honestly, I was asking the same questions too when I got hit with the news—gestational diabetes (GDM), three months into my second pregnancy back in year 2023.

I was freaked out, thinking, what about my baby? What if I end up with diabetes after delivery?

I realized that breakfast wasn’t something I could just throw together anymore; it became my focus for the day.

So, after a lot of trial and error (and a few sugar spikes along the way), I finally found the right breakfast options for gestational diabetes that worked for me.

SIMPLE, FAST and EASY to prepare.

What’s even more incredible is that I only gained 8 kg throughout my entire pregnancy, thanks to this list of 25 breakfast options for gestational diabetes.

You may be interested: 20 easy breakfast options (no eggs)

Why is Breakfast Important?

Here’s why breakfast is a game-changer when managing gestational diabetes:

• Blood Sugar Control:
  • Stabilizes blood sugar and prevents spikes.
  • Helps avoid hypoglycaemia (aka very low blood sugar), keeping both you and your baby safe.
• Energy Boost:
  • Provides the energy you need to power through your day.
  • Improves focus and concentration.
• Nutritional Intake:
  • Packs in essential nutrients like carbs, protein, fiber, and healthy fats.
  • Supports your baby’s growth and development.
• Meal Planning:
  • Sets the tone for smart eating choices throughout the day.
  • Helps prevent overeating and those mid-day cravings.

Can I Skip Breakfast with Gestational Diabetes?

NOOOOO! I know sometimes it is really tempting to skip.

But skipping breakfast with gestational diabetes is a no-go:

• Blood Sugar Spikes: Skipping breakfast can lead to higher blood sugar levels later in the day because your body becomes more insulin-resistant after fasting.
• Energy Crashes: Without breakfast, you might feel low on energy, sluggish, and more likely to overeat during your next meal.
• Risk of Hypoglycemia: Skipping meals can cause low blood sugar (hypoglycemia), which can be dangerous for both you and your baby.

To help you, my 25 breakfast options for gestational diabetes are all easy, quick and simple to prepare.

In case you do not know, I have crafted quick and easy ideas for lunch, dinner, desserts and even bedtime snacks too! Perfectly suitable for busy moms.

Key Nutritional Components

The American Diabetes Association recommends that pregnant women should consume at least 1,800-2,000 kcal of calorie, 175 g of carbohydrate, a minimum of 71 g of protein, and 28 g of fiber daily.

So if you break it down into every meal, here’s how you choose your breakfast options for gestational diabetes:

1. Complex Carbohydrates: Stick to complex carbs like whole grains, oats, or sweet potatoes. These digest slowly, keeping your blood sugar in check.
2. Lean Protein: Protein helps slow down the absorption of carbs, preventing spikes.
3. Unsaturated Fats: Adding healthy fats like avocado, nuts, or olive oil can further stabilize blood sugar and keep you feeling full longer.
4. Fiber: Fiber-rich foods like whole grains, fruits (low glycemic), and vegetables help improve digestion and control blood sugar.
5. Hydration: Water or low-sugar beverages are essential for overall health and managing blood sugar.

Tips: Make sure to stick to portion size for sugar control and always go for low glycemic index foods.

Related: Low glycemic index food list up to +650 foods

Disclaimer: The information provided here is based on personal experience and research. Always consult with a healthcare professional or registered dietitian for personalized advice on breakfast options for gestational diabetes.

I have mild anemia too, so my dietitian recommended I bump up my intake of meats, seafood, and even fortified cereals to boost my iron levels.

Everyone’s needs are different.

25 Breakfast Options for Gestational Diabetes

What can I eat for breakfast with gestational diabetes?

1. Veggie Omelette with Whole-Grain Toast

Whisk eggs. Heat a skillet, lightly coat with oil, and cook eggs until set. Add spinach and mushrooms, cook until wilted, then fold the omelette. Serve with whole-grain toast, avocado, and black beans.

Macronutrients: ~550 calories, 35-40g carbs, 24g protein, 25g fat, 10g fiber
Portion Size: 2 eggs, 1 cup spinach, 1/2 cup mushrooms, 1 slice whole-grain toast, 1/4 avocado, 1/2 cup black beans
Caution: No significant high GI ingredients; use minimal oil.

2. Greek Yogurt with Almonds, Berries and Chia Seeds

Spoon Greek yogurt into a bowl. Top with almonds, berries, and a sprinkle of chia seeds for extra fiber.

Macronutrients: ~400 calories, 30g carbs, 28g protein, 25g fat, 10g fiber
Portion Size: 1 cup Greek yogurt, 1/4 cup almonds, 1/2 cup berries, 1 tbsp chia seeds
Caution: Ensure Greek yogurt is unsweetened and low in fat.

3. Chia Seed Pudding with Almond Milk, Raspberries, Oat and Protein Powder

Mix chia seeds, almond milk, and oats, then refrigerate overnight. Stir in protein powder before serving and top with raspberries.

Macronutrients: ~350 calories, 30g carbs, 30g protein, 12g fat, 11g fiber
Portion Size: 1/2 cup chia seed pudding (with 1/4 cup oats), 1/2 cup raspberries, 1 scoop (30g) protein powder, 1 cup almond milk
Caution: Ensure almond milk, oats and protein powder are unsweetened.

4. Oatmeal with Chia Seeds, Strawberries and Protein Powder

Cook oatmeal according to package instructions. Stir in chia seeds and protein powder. Top with sliced strawberries.

Macronutrients: ~350 calories, 35g carbs, 30g protein, 8g fat, 8g fiber
Portion Size: 2/3 cup cooked oatmeal, 1 tbsp chia seeds, 1/2 cup strawberries, 1 scoop (about 30g) protein powder
Caution: Choose plain oatmeal and protein powder to avoid added sugars.

5. Whole-Grain English Muffin with Egg and Spinach

Toast the whole-grain English muffin. Cook two eggs to your liking (fried, poached, or scrambled). Sauté spinach in a skillet until wilted. Assemble by placing the eggs and spinach on the muffin.

Macronutrients: ~350 calories, 30g carbs, 20g protein, 25g fat, 3g fiber
Portion Size: 1 whole-grain English muffin, 2 eggs, 1 cup spinach, 1 tbsp oil
Caution: Use whole-grain muffins (GI of 45) to avoid high GI options.

6. Quinoa Breakfast Bowl with Avocado, Chicken Breast and Tomatoes

Cook quinoa according to package instructions. Dice cooked chicken breast. In a bowl, combine quinoa, chicken, diced avocado, and cherry tomatoes. Mix well.

Macronutrients: ~450 calories, 30g carbs, 25 protein, 25g fat, 8g fiber
Portion Size: 1/2 cup cooked quinoa, 1/2 avocado, 1/2 cup cherry tomatoes, 3 oz chicken breast

7. Cottage Cheese with Pineapple and Walnuts

Place cottage cheese in a bowl. Top with pineapple chunks and chopped walnuts. Mix together.

Macronutrients: ~400 calories, 30g carbs, 28g protein, 15g fat, 4g fiber
Portion Size: 1 cup low-fat cottage cheese, 1/2 cup pineapple, 1/4 cup walnuts
Caution: Pineapple has a higher GI (51-73); portion control is key.

8. Almond Flour Pancakes with Fresh Berries

Prepare almond flour pancake batter, mixing in protein powder. Cook pancakes on a skillet until golden brown. Serve with fresh berries and a sprinkle of chia seeds for extra fiber.

Macronutrients: ~600 calories, 30g carbs, 35g protein, 25g fat, 10g fiber
Portion Size: 3 pancakes (made with 1/4 cup almond flour per pancake), 1/2 cup berries, 1/2 scoop protein powder, 1 tbsp chia seeds
Caution: Use almond flour and protein powder without added sugars.

9. Smoothie with Spinach, Protein Powder, Berries, and Avocado

In a blender, combine spinach, protein powder, mixed berries, milk, and a small piece of avocado. Blend until smooth and creamy.

Macronutrients: ~400 calories, 30-35g carbs, 30g protein, 12g fat, 8g fiber
Portion Size: 1 cup spinach, 1 scoop protein powder, 3/4 cup mixed berries, 1/2 small avocado, 1 cup unsweetened milk
Caution: Use low-GI berries and check protein powder for added sugars.

10. Turkey and Veggie Breakfast Wrap

Spread hummus on a whole-wheat wrap. Layer with 3 oz sliced turkey, 1/2 cup mixed veggies (like spinach, bell peppers, and shredded carrots), and your favorite spices. Drizzle with olive oil or dressing, then roll tightly and cut in half!

Macronutrients: ~400 calories, 30g carbs, 30g protein, 20g fat, 6g fiber
Portion Size: 1 whole-wheat wrap, 3 oz turkey, 1/2 cup mixed veggies, 1 tbsp oil, 2 tbsp hummus
Caution: Ensure the wrap is low in added sugars.

11. Peanut Butter and Banana on Whole-Grain Toasts

Toast 2 slices of whole-grain bread. Spread natural peanut butter evenly over the toast. Top with banana slices.

Macronutrients: ~350 calories, 40g carbs, 20g protein, 20g fat, 13g fiber
Portion Size: 2 slices whole-grain toast, 2 tbsp natural peanut butter, 1/2 banana
Caution: Use a small amount of banana due to its higher GI of 51.

12. Egg and Chickpea Breakfast Salad

Boil eggs until hard (about 9 minutes). Peel and slice them. Toss mixed greens with sliced avocado, chopped eggs, and a moderate portion of chickpeas. Drizzle with a small amount of olive oil.

Macronutrients: ~400 calories, 30-35g carbs, 25g protein, 18g fat, 9g fiber
Portion Size: 2 eggs, 1 avocado, 1 cup mixed greens, 1/2 cup chickpeas, 1/2 tbsp olive oil (for dressing)
Caution: Use minimal oil for salad dressing. Be mindful of chickpea’s high carb content.

13. Avocado Toast with Egg and Tomato

Toast a slice of whole-grain bread. Mash avocado and spread it over the toast. Cook an egg to your liking and place it on top. Add sliced tomatoes.

Macronutrients: ~430 calories, 25g carbs, 15g protein, 30g fat, 15g fiber
Portion Size: 1 slice whole-grain toast, 1 avocado, 1 egg, 1/2 tomato
Caution: Ensure whole-grain toast is used (GI = 51-69).

14. Scrambled Eggs with Tomatoes, Bell Peppers, and Black Beans

Whisk eggs in a bowl. Heat a skillet with a bit of oil. Add diced tomatoes and bell peppers, cooking until soft. Pour in eggs and scramble until fully cooked. Serve with a small portion of black beans.

Macronutrients: ~400 calories, 30g carbs, 22g protein, 25g fat, 7g fiber
Portion Size: 2 eggs, 1/2 cup tomatoes, 1/2 cup bell peppers, 1/2 cup black beans
Caution: No significant high GI ingredients; use minimal oil.

15. Stuffed Bell Peppers with Quinoa and Chicken

Preheat oven to 375°F (190°C). Cut bell peppers in half and remove seeds. Cook quinoa and mix with diced cooked chicken. Stuff the bell peppers with the quinoa mixture and bake for 25-30 minutes.

Macronutrients: ~400 calories, 45g carbs, 28g protein, 7g fat, 7g fiber
Portion Size: 1 large bell pepper, 1 cup cooked quinoa, 3 oz chicken
Caution: Use a low-sugar tomato sauce if included.

16. Sweet Potato Hash with Eggs

Dice sweet potatoes and cook in a skillet with a small amount of oil until tender and crispy. Top with cooked eggs.

Macronutrients: ~400 calories, 30g carbs, 20g protein, 25g fat, 5g fiber
Portion Size: 1 cup sweet potato hash, 2 eggs
Caution: Sweet potatoes have a high GI of 81; portion control is important.

17. Quinoa and Black Bean Breakfast Bowl

Cook quinoa and black beans according to package instructions. Combine in a bowl and mix well.

Macronutrients: ~350 calories, 40g carbs, 15g protein, 5g fat, 9g fiber
Portion Size: 1/2 cup cooked quinoa, 1/2 cup black beans
Caution: Use black beans in moderation (GI of 30) to manage carbohydrate intake.

18. Cauliflower Hash Browns with Poached Eggs and Diced Sweet Potatoes

Prepare cauliflower hash browns according to your recipe or package instructions. Poach eggs and place on top of the hash browns. Serve with a small portion of diced sweet potatoes.

Macronutrients: ~500 calories, 45g carbs, 22g protein, 25g fat, 6g fiber
Portion Size: 1 cup cauliflower hash browns, 2 poached eggs, 1 cup diced cooked sweet potatoes
Caution: Limit oil when cooking the hash browns to control fat content.

19. Scrambled Tofu with Avocado, Salsa, and Quinoa

Crumble tofu and cook in a skillet over medium heat until lightly browned. Serve with diced avocado, salsa, and a small portion of cooked quinoa.

Macronutrients: ~500 calories, 40g carbs, 25g protein, 30g fat, 10g fiber
Portion Size: 1/2 block (150g) tofu, 1 avocado, 2 tbsp salsa, 1/2 cup cooked quinoa
Caution: Ensure tofu is firm and drain excess liquid to maintain texture.

20. Zucchini Fritters with Cottage Cheese, Cherry Tomatoes, and Chia Seeds

Prepare zucchini fritters according to your recipe. Serve with a side of low-fat cottage cheese, halved cherry tomatoes, and a sprinkle of chia seeds for added fiber.

Macronutrients: ~300 calories, 30g carbs, 20g protein, 10g fat, 8g fiber
Portion Size: 2 zucchini fritters, 1/2 cup low-fat cottage cheese, 1/2 cup cherry tomatoes, 1 tbsp chia seeds
Caution: Avoid excessive oil when frying fritters to reduce fat content.

21. Almond Flour Waffles with Greek Yogurt, Cinnamon, and Fresh Berries

Prepare almond flour waffle batter as per your recipe or package instructions. Cook waffles in a waffle iron. Serve with Greek yogurt, a sprinkle of cinnamon, and a side of fresh berries for added fiber and flavor.

Macronutrients: ~500 calories, 40g carbs, 30g protein, 25g fat, 5g fiber
Portion Size: 2 almond flour waffles, 1/2 cup Greek yogurt, 1/2 cup mixed berries
Caution: Use unsweetened Greek yogurt and almond flour without added sugars.

22. Low-Carb Crepes with Cottage Cheese, Chives, and Diced Tomatoes

Prepare low-carb crepes according to your recipe. Fill with low-fat cottage cheese, sprinkle with fresh chives, and add diced tomatoes.

Macronutrients: ~450 calories, 25g carbs, 25g protein, 14g fat, 6g fiber
Portion Size: 3 low-carb crepes, 1/2 cup low-fat cottage cheese, 1/4 cup diced tomatoes
Caution: Use minimal oil for cooking crepes, and ensure cottage cheese is low in fat.

23. Smoked Mackerel on Whole-Grain Toast with Cucumber Slices

Toast two slices of whole-grain bread. Top with smoked mackerel and cucumber slices.

Macronutrients: ~350 calories, 25g carbs, 26g protein, 15g fat, 6g fiber
Portion Size: 2 slice whole-grain toast, 3 oz smoked mackerel, 1/2 cup cucumber slices
Caution: Watch sodium content in smoked mackerel and choose low-sodium options when possible.

24. Hard-Boiled Eggs with Roasted Brussels Sprouts, Walnuts, and Quinoa

Boil eggs until hard (about 9 minutes). Roast Brussels sprouts in the oven at 400°F (200°C) for 20 minutes. Serve with chopped walnuts and a side of cooked quinoa.

Macronutrients: ~450 calories, 30g carbs, 22g protein, 25g fat, 8g fiber
Portion Size: 2 hard-boiled eggs, 1/2 cup roasted Brussels sprouts, 1/4 cup walnuts, 1/2 cup cooked quinoa
Caution: Limit added oils when roasting Brussels sprouts to manage fat intake.

25. Cauliflower Rice Bowl with a Soft-Boiled Egg and Sweet Potato

Cook cauliflower rice in a skillet with minimal oil. Top with a soft-boiled egg and roasted or steamed sweet potato for added carbohydrates.

Macronutrients: ~350 calories, 30g carbs, 15g protein, 22g fat, 8g fiber
Portion Size: 1 cup cauliflower rice, 1 soft-boiled egg, 1/2 cup cooked sweet potato
Caution: Minimize added oil when preparing cauliflower rice for lower fat content.

Related: Low-carb alternatives to white rice

Frequently-Asked Questions

Can I go very low in carb or zero carb?

Please NO!

I have seen too many people going extreme on low carb diet during their pregnancy. Hence I really need to emphasize this.

Carbohydrates are a primary source of energy and essential nutrients, which are vital for the health of both the mother and the developing baby.

When carb intake is drastically reduced, the body enters a state called KETOSIS. In this state, the body starts breaking down fats for energy instead of glucose.

Ketosis can lead to the production of ketones, which may affect fetal brain development and growth. High levels of ketones are associated with complications such as low birth weight or developmental issues.

Always consult with your dietitian to determine the right amount for you and avoid ketosis.

Is oatmeal ok to eat with gestational diabetes?

Absolutely! In fact, it is my on-the-go breakfast option as it is so quick and easy.

Go for steel-cut or old-fashioned oats, which are lower on the glycemic index of 53 and packed with fiber. Instant oatmeal is generally higher in GI at 79.

Stick to a portion of 1/2 to 1 cup cooked, and make it even better by adding protein (think Greek yogurt) and healthy fats (like a sprinkle of nuts).

Avoid added sugar. You can keep it naturally sweet with fresh berries, a dash of cinnamon, or a hint of honey or maple syrup.

Can I eat a banana for breakfast with gestational diabetes?

Absolutely, yes!

Just keep it in check by choosing a small banana or half of a larger one.

Remember, ripe bananas have a higher glycemic index of 51 compared to slightly under-ripe ones at 42, so opting for the latter is a smart move.

Pair your banana with protein (like Greek yogurt) or healthy fats (such as nut butter), and mix it with lower-GI options like whole-grain toast or steel-cut oats.

Learn more: Low glycemic index food list up to +650 foods

What should diabetics drink first thing in the morning?

For a blood sugar-friendly start, opt for water to stay hydrated, unsweetened tea for a refreshing boost, or plain black coffee in moderation.

My personal favorite is a glass of water with infused lemon.

Low-fat milk or unsweetened almond milk adds protein and nutrients without excess carbs.

You can also try apple cider vinegar (ACV)—dilute 1-2 tablespoons in water for potential insulin benefits, but consult your healthcare provider first.

Avoid sugary drinks and high-calorie juices to keep your blood sugar in check during pregnancy.

Is egg good for GDM?

Yes. In fact, Eggs have a glycemic index of ZERO. Look at that!

They’re packed with protein and healthy fats that help keep blood sugar levels stable and curb hunger.

Eggs are my best friend—especially boiled eggs cooked for 10 minutes.

Check out: More easy lunch, dinner, dessert and bedtime snack ideas for gestational diabetes.

Conclusion

Finding the right breakfast for managing gestational diabetes can be a game-changer.

I remember feeling completely clueless at first, worrying that my morning spikes would harm my baby. It was a struggle, and I felt guilty about my choices.

But after a month of experimenting, I finally settled into an amazing low-carb morning routine that worked wonders.

What’s even more incredible is that I only gained 8 kg throughout my entire pregnancy, thanks to this list of 25 on-the-go breakfast options for gestational diabetes.

I’ve created a FREE cheat sheet—on 7 easy-to-apply hacks designed to help you reduce sugar spikes after meals by up to 40%. So you can feel more in control, guilt-free, and healthier every day!

These secrets are scientifically proven, without extreme diets or workouts!

Keep it on your fridge for quick reference and make blood sugar management a breeze.

Because you and your baby deserve the best!