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12 No-Sugar, High-Fiber Breakfast Recipes For Better Blood Sugar

Carolyn Hodges

Start your day with a nutritious meal by trying out these delicious dishes! These tasty diabetes-friendly recipes are lower in calories, carbs, sodium and saturated fat to help support healthy blood sugar levels. Plus, they're naturally sweetened with foods like fruits, fresh, frozen and dried, and dairy so you get lots of flavor without any added sugar. With at least 6 grams of fiber per serving, enjoying these dishes means you'll feel more full and satisfied until lunchtime. Options like our Mango Raspberry Smoothie and our 3-Ingredient Overnight Berry Muesli are nourishing breakfasts to start your day while meeting your health goals.

Overnight Oats

Jennifer Causey

A simple base for an easy breakfast, this recipe requires nothing more than stirring and sitting. Jazz them up with your favorite toppings, whether savory or sweet, to make a breakfast worth waking up for.

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Mango Raspberry Smoothie

Ali Redmond

A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick.

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3-Ingredient Overnight Berry Muesli

Carolyn Hodges

Using prepared muesli is an easy way to add different grains, nuts and dried fruit to your overnight oats, without needing to buy them separately. Opt for frozen mixed berries instead of fresh as frozen berries will release juices as they thaw in the fridge.

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Mixed-Berry Breakfast Smoothie

Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

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Vanilla-Cranberry Overnight Oatmeal

Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.

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Strawberry-Pineapple Smoothie

Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.

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Salsa-Topped Avocado Toast

Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

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Peanut Butter-Banana English Muffin

Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.

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Berry-Almond Smoothie Bowl

A little frozen banana gives creamy texture to this satisfying smoothie bowl.

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Quinoa & Chia Oatmeal Mix

Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.

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Peanut Butter & Chia Berry Jam English Muffin

The addition of chia seeds in the quick "jam" topping adds heart-healthy omega-3s to this healthy breakfast recipe.

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Peanut Butter and Banana Breakfast Sandwich

Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.

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5 High-Fiber Breakfast Recipes That Will Keep You Full Until Lunch

If you think that protein shake or protein bar supplies all the nutrients you need in the morning, you're missing an important part of the picture. "Protein is important, but we shouldn't forget about fiber," Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF.

Eating a high-fiber breakfast not only benefits your digestive system in a myriad of ways—from nurturing beneficial gut bacteria to preventing constipation—it also keeps you satisfied, helping you "feel fuller for longer" (a.K.A "less hangry at 10:00 a.M."), Nielsen says. What's more, the vast majority of Americans don't hit their daily fiber goal, period (that's 25 grams for most women and 38 for most men, for reference), making it all the more important to ensure your breakfast is packing.

Besides, a high-fiber breakfast doesn't have to mean one that's stodgy or boring. While we adore fiber-rich classics like oatmeal and shredded wheat, to be clear, they can sometimes feel a little, ahem, tired, especially if you're someone who likes to keep things interesting at mealtime. (Raises hand.) With a little thinking outside the box, though, it's actually not too tough to craft an inventive morning meal that piles on the fiber and satisfies your taste buds along the way.

To illustrate this, we asked Nielsen to come up with a few original high-fiber breakfast recipes. Whether solid, sippable, or somewhere in between, these options all feature some kind of novel twist on a familiar classic, incorporating surprising ingredients like cardamom and curry powder (yes, really). "I really love showing people how simple it is to take things from very basic to something you'll crave," Nielsen says. And to be clear, none of these recipes pile on the fiber at the expense of other nutrients—all of them will yield a well-rounded meal that balances protein and healthy fats to boot.

Photo by Desiree Nielsen, RD

Creamy Cinnamon Bun Smoothie

We'll take a cinnamon bun in any form, especially if it happens to be capable of satisfying our fiber needs on top of our sweet cravings. Just be forewarned that you might be taken aback by the source of that fiber at first: Navy beans and other white beans are one of Nielsen's "secret weapons" to boost fiber because they blend up well and have a neutral flavor that doesn't interfere with the other ingredients. Soy milk, banana slices, and almond butter will also add to the fiber count. Get the recipe.

Bonus tip: This smoothie recipe is a great option for people who tend to find themselves pressed for time in the a.M. As "someone who's busy in the mornings. I love that you can just put all of these healthful foods into the blender and make yourself a really balanced meal in three minutes flat," Nielsen says. Itching for something to munch on? Try pairing your smoothie with a slice of cinnamon-sugar toast or a few energy balls.

Photo by Desiree Nielsen, RD

Cardamom Berry Chia Yogurt Bowl

This recipe is basically a mashup of two breakfast classics: chia pudding and Greek yogurt bowls, according to Nielsen. Paired with a protein-rich Greek yogurt base, chia seeds and raspberries will offer a robust fiber dose. Meanwhile, flavoring agents like cardamom, cinnamon, and vanilla extract will help it taste like "more of an intentional meal," Nielsen says. "Cardamom is my favorite sweet spice, so I'll put it in almost everything," she adds. Get the recipe.

Bonus tip: Feel free to use non-dairy Greek yogurt if you prefer to stick to plant-based food! Plus, don't feel compelled to splurge on fresh raspberries if money is tight: Frozen works just fine, according to Nielsen. Just leave your berries in the fridge overnight so they can thaw. That way, they'll "get really nice and sauce-y" in time for breakfast, Nielsen says.

Photo by Desiree Nielsen, RD

Boosted Avocado Toast with Pesto

With a basic avocado toast, "you're already off to a great start" as far as fiber is concerned because the flagship ingredient is already a solid source, Nielsen says. However, swapping regular bread for sprouted-grain and adding white beans (hello again!) to the avocado blend will take it to a whole 'nother level. And while the pesto won't add to the overall fiber content, it'll offer a massive flavor boost, making "what is already a lovely breakfast taste restaurant-worthy," Nielsen says. Get the recipe.

Bonus tip: Pair with sliced fruit or a leafy salad (yep, this hits even in the a.M.) to help round out the meal.

Photo by Desiree Nielsen, RD

Savory Curried Oats with Chickpeas

Of these five recipes, "this is sort of the wild card because it is so different," Nielsen says. Oatmeal is typically eaten as a sweet breakfast in the US, but taking a savory route can be a creative way to switch things up if your palate is hankering for something new and exciting. Chickpeas, the centerpiece of this recipe, are an excellent plant-based source of both fiber and protein. What's more, tahini—a paste made from ground sesame seeds common in Middle Eastern cuisine—will offer an additional fiber boost, Nielsen says, calling it her "secret ingredient." Get the recipe.

Bonus tip: Sub in roasted chickpeas for the canned kind if you want more crunch. (Want to make roasted chickpeas yourself rather than buy in-store? Here's a quick tutorial on how exactly to pull it off).

Photo by Desiree Nielsen, RD

Banana Oat Pancakes

Recently, a widespread egg shortage has sent many people in search of cheaper alternatives, and Nielsen has a surprising nomination: banana. "Many people don't realize that banana makes an excellent egg replacement," she says, "so this is a great switch from the typical white flour pancakes if you're trying to get more fiber in." Of course, the banana itself will provide some of the nutrient (fruit tends to be rich in the stuff, after all), but other ingredients like rolled oats and ground flax will contribute, too. The final product, in Nielsen's words: "A nourishing, nutrient-dense pancake that's easy enough for everyday use." Get the recipe.

Bonus tip: Top with fruit or crushed nuts (Nielsen suggests hazelnuts or almonds) for some extra oomph.

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Recipe: This Croissant Breakfast Sandwich Will Start The Day Off Right

I like to make this hearty breakfast sandwich for my friends and family and serve it with country-style fried potatoes and fresh orange juice. For lunch, I serve it with a side of pasta salad. 'Nuff said.

Croissant Breakfast Sandwich With Avocado

Yield: Makes 4 sandwiches.

INGREDIENTS

8 tablespoons prepared pesto (divided)

2 medium tomatoes (sliced)

Salt and fresh cracked black pepper to taste

2 avocados (peeled, pit removed, sliced thin)

4 ounces of fresh baby spinach

6 large eggs

4 large croissants

DIRECTIONS

1. Carefully cut each croissant in half horizontally. Set the tops aside.

2. Spread 1 tablespoon pesto on the cut side of each bottom. Layer two slices of tomato on top of the pesto. Sprinkle the tomato slices with salt and pepper to taste. Place one-quarter of the avocado slices on top of the tomatoes. Place one-quarter of the spinach on top of the avocados.

3. Using a large skillet, scramble eggs lightly over medium heat. Layer one-quarter of the eggs on top of the spinach. Repeat until all four sandwiches are ready.

4. Spread one tablespoon of pesto on the cut side of each croissant top. Place on the spinach and press down lightly to ensure the ingredients settle properly before serving.

Randy Graham is a private chef and author whose cookbooks include "The Ojai Valley Cookbook," "The Ojai Valley Vegetarian" and the "The Ojai Valley Vegan." He has been a vegetarian since 1975 and enjoys cooking for friends and family using ingredients from backyard vegetable and herb gardens.

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