Healthy Breakfast and Dessert Recipes for Diabetic Patients

Diabetes is one of the most common issues affecting the general US population. As per the figures in the Centers for Disease Control and Prevention (CDC), an estimated 1.4 million cases of diabetes are diagnosed each year in the United States of America. Not only this, the issue runs deeper as there are an estimated 8.1 million people who are believed to be living disease, unwittingly, unaware. This makes for 9.4 percent of the US general population, which is, therefore, suffering from diabetes.
Primarily diabetes is of three kinds, however, the majority of diabetes patients are the cases are type 2 and are preventable with careful deliberation between medication and food habit.

Breakfast Recipes for Diabetic Patients:

Healthy Cottage Cheese Pancakes

  • Serving Size: 2
  • Servings per Recipe: 1
  • Calories: 205 calories per serving
  • Total Time: 15
Ingredients:
  • Cottage cheese (low-fat) – ½ cup
  • Oats – ¼ cup
  • Egg whites – cup (approx. 2 egg whites)
  • Vanilla extract – 1 teaspoon
  • Stevia (raw) – 1 tablespoon
  • Olive oil cooking spray
  • Berries or sugar-free jam (optional)
Nutrition Information:
  • Fat – 1.5 g
  • Protein – 24.5 g
  • Carbohydrates – 19 g
Directions:
  1. Start by taking a food blender and adding in the egg whites and cottage cheese. Also add in the vanilla extract, a little bit of stevia, and oats. Pulse until the consistency is smooth.
  2. Take a nonstick pan and grease it nicely with the cooking spray. Place the pan on a medium flame.
  3. Once heated, scoop out half of the batter and pour it on the pan. Cook for about 2½ minutes on each side.
  4. Place the cooked pancakes on a serving plate and top with sugar-free jam or berries.
Storage Tip: Pancakes can be stored in the refrigerator in a food-grade zip-lock bag or airtight container for up to 4-5 days. The pancakes can be reheated in a nonstick pan before serving.

Avocado Lemon Toast

  • Serving Size: 1
  • Servings per Recipe: 2
  • Calories: 72 calories per serving
  • Total Time: 13 minutes
Ingredients:
  • Whole-grain bread – 2 slices
  • Avocado – 1/2
  • Fresh cilantro (chopped) – 2 tablespoons
  • Fresh lemon juice – 1 teaspoon
  • Lemon zest – ¼ teaspoon
  • Cayenne pepper – 1 pinch
  • Fine sea salt – 1 pinch
  • Chia seeds – ¼ teaspoon
Nutrition Information:
  • Fat – 1.2 g
  • Protein – 3.6 g
  • Carbohydrates – 11.6 g
Directions:
  1. Start by taking a medium-sized mixing bowl and adding in the avocado. Use a fork to mash it nicely.
  2. Add in the cilantro, lemon zest, lemon juice, sea salt, and cayenne pepper. Mix well until combined.
  3. Toast the bread slices in a toaster until golden brown. This should take about 3 minutes.
  4. Top the toasted bread slices with the avocado mixture and finish by sprinkling with chia seeds.
Storage Tip:You can prepare the avocado mixture and store it in the refrigerator for a day. To retain the freshness, make sure to use an airtight container.

Healthy Baked Eggs

  • Serving Size: 1
  • Servings per Recipe: 6
  • Calories: 323 calories per serving
  • Total Time: 1 hour
Ingredients:
  • Olive oil – 1 tablespoon
  • Onion (chopped) – 1 medium
  • Garlic – 2 cloves
  • Spinach leaves – 8 ounces
  • Eggs – 8 large
  • Half-and-half – 1 cup
  • Sea salt – ½ teaspoon
  • Black pepper – 1 teaspoon
  • Shredded mozzarella cheese (medium-fat) – 3 cups
  • Feta cheese – ½ cup
  • Olive oil spray
Nutrition Information:
  • Fat – 22.3 g
  • Protein – 22.6 g
  • Carbohydrates – 7.9 g
Directions:
  1. Start by preheating the oven to 375°F.
  2. Take a glass baking dish and grease it with olive oil spray. Set aside.
  3. Now take a nonstick pan and pour in the olive oil. Place the pan on a medium flame and let it heat.
  4. Once done, toss in the garlic, spinach, and onion. Cook for about 5 minutes. Set aside.
  5. Now take a large mixing bowl and add in the half-and-half, eggs, pepper, and salt. Whisk well to combine.
  6. Add in the feta cheese and shredded mozzarella cheese (reserve ½ cup of mozzarella cheese for later).
  7. Add the egg mixture and prepared spinach to the prepared glass baking dish. Mix well to combine. Sprinkle the reserved cheese on top.
  8. Bake the egg mix for about 45 minutes.
  9. Remove the baking dish from the oven and let it stand for 10 minutes.
  10. Slice and serve!
Storage Tip: You can increase the amount of ingredients and bake the egg in advance. This can be stored in the refrigerator for about 4 days. (Make sure to use a food-grade airtight container to store the eggs.) The eggs can be popped in the oven or microwave before eating.

Quick Low-Carb Oatmeal

  • Serving Size: 1
  • Servings per Recipe: 2
  • Calories: calories per serving
  • Total Time: 15 minutes
Ingredients:
  • Almond flour – ½ cup
  • Coconut flour – 4 tablespoons
  • Flax meal – 2 tablespoons
  • Chia seeds – 2 tablespoons
  • Cinnamon (ground) – 1 teaspoon
  • Liquid stevia – 10 – 15 drops
  • Almond milk (unsweetened) – 1½ cups
  • Vanilla extract – 1 teaspoon
  • Salt – as per taste
  • Nutrition Information:
  • Fat – 24.3 g
  • Protein – 11.7 g
  • Carbohydrates – 16.7 g
Directions:
  1. Start by taking a large mixing bowl and adding in the coconut flour, almond flour, ground cinnamon, flax seed powder, and chia seeds. Mix well to combine.
  2. Place a stockpot on a medium flame and add in the dry ingredients. Also add in the liquid stevia, vanilla extract, and almond milk. Stir well to combine.
  3. Cook the flour and almond milk for about 4 minutes. Add salt if required.
  4. Transfer the oatmeal to a serving bowl and top with nuts, seeds, and fresh berries.
Storage Tip: The oatmeal can be transferred to an airtight container and stored in the refrigerator for about 3 days.

Breakfast Smoothie Bowl with Fresh Berries

  • Serving Size: 1
  • Servings per Recipe: 2
  • Calories: 166 calories per serving
  • Total Time: 5 minutes
Ingredients:
  • Almond milk (unsweetened) – ½ cup
  • Strawberries (chopped) – 2 ounces
  • Crushed ice – 3 cups
  • Pea protein powder – 1/3 cup
  • Psyllium husk powder – 1/2 teaspoon
  • Coconut oil – 1 tablespoon
  • Liquid stevia – 5 to 10 drops
  • Nutrition Information:
  • Fat – 9.2 g
  • Protein – 17.6 g
  • Carbohydrates – 4.1 g
Directions:
  1. Start by taking a blender and adding in the crushed ice cubes. Let them sit for about 30 seconds.
  2. Now add in the almond milk, chopped strawberries, pea protein powder, psyllium husk powder, coconut oil, and liquid stevia. Blend well until it turns into a smooth and creamy puree.
  3. Empty the prepared smoothie into 2 glasses.
  4. Top with coconut flakes and fresh strawberries.
Storage Tip: This smoothie can be transferred into an airtight container and stored in the freezer. Before serving, you can take out the frozen smoothie and let it rest for 5 minutes. Blend well and it is ready to serve!

Chia and Coconut Pudding

  • Serving Size: 1
  • Servings per Recipe: 2
  • Calories: 201 calories per serving
  • Total Time: 5 minutes
Ingredients:
  • Light coconut milk – 7 ounces
  • Chia seeds – ¼ cup
  • Liquid stevia – 3 to 4 drops
  • Clementine – 1
  • Kiwi – 1
  • Shredded coconut (unsweetened)
Nutrition Information:
  • Fat – 10 g
  • Protein – 5.4 g
  • Carbohydrates – 22.8 g
Directions:
  1. Start by taking a mixing bowl and adding in the light coconut milk. Add in the liquid stevia to sweeten the milk. Mix well.
  2. Add the chia seeds to the milk and whisk until well-combined. Set aside.
  3. Peel the clementine and carefully remove the skin from the wedges. Set aside.
  4. Also, peel the kiwi and dice it into small pieces.
  5. Take a glass jar and assemble the pudding. For this, place the fruits at the bottom of the jar; then add a dollop of chia pudding. Now spread the fruits and then add another layer of chia pudding.
  6. Finish by garnishing with the remaining fruits and shredded coconut.
Storage Tip:This can be stored in a glass jar in the fridge for a couple of days.

Dessert Recipes for Diabetic Patients:

Raspberry Pumpkin Muffin

  • Serving Size: 1
  • Servings per Recipe: 12
  • Calories: 217 calories per serving
  • Total Time: 1 hour
Ingredients:
  • Canned pumpkin puree – 1 cup
  • Coconut flour – ½ cup
  • Almond flour (blanched) – ¾ cup
  • Stevia – ½ cup
  • Tapioca – 3 tablespoons
  • Baking powder – 1 tablespoon
  • Cinnamon – 1 tablespoon
  • Nutmeg – a pinch
  • Salt – ¼ teaspoon
  • Eggs – 4 large (whites and yolks separated)
  • Coconut oil – ½ cup
  • Vanilla extract – 1½ teaspoons
  • Frozen raspberries – 1½ cups
  • Liquid stevia – 10 drops
Nutrition Information:
  • Fat – 31.9 g
  • Protein – 4.8 g
  • Carbohydrates – 11.2 g
Directions:
  1. Start by preheating the oven to 350°F.
  2. Prepare the muffin tin by placing muffin paper cups in all the molds.
  3. Take a large mixing bowl and add in the almond flour, coconut flour, tapioca starch, stevia, cinnamon, baking powder, sea salt, and nutmeg. Mix well.
  4. Now add in the pumpkin puree, egg yolks, coconut oil, vanilla extract, and stevia drops. Whisk until the flour mixture and wet ingredients are well-incorporated. The muffin batter is ready
  5. Take another large bowl and add in the egg whites. Beat the eggs until you see stiff peaks being formed.
  6. Transfer the frozen raspberries and beaten egg whites to the muffin batter. Use a spatula to gently fold the berries and egg whites into the batter.
  7. Use a deep spoon to scoop out the batter and pour it into the lined muffin molds. Make sure you fill the muffin paper cups to the top.
  8. Transfer the muffin tin to the preheated oven and bake for about 25 minutes. Insert a toothpick into the center to check if it comes out clean; if so, the muffins are perfectly baked.
  9. Once done, take the muffin tin out of the oven and let the muffins cool for about 5 minutes.
  10. Remove the muffins from the tin and let them cool until they reach room temperature.
  11. Serve and enjoy!
Storage Tip:The muffins can be stored up to a week in the refrigerator so long as they are kept in an airtight container.

Chocolate Brownies

  • Serving Size: 1
  • Servings per Recipe: 9
  • Calories: 210 calories per serving
  • Total Time: 43 minutes
Ingredients:
  • Wet ingredients
  • Water – ½ cup
  • Vegetable oil – ½ cup
  • Greek yogurt (non-flavored) – ¼ cup
  • Vanilla extract – 1 teaspoon
  • Flax meal – 1 tablespoon
  • Dry ingredients
  • Coconut flour – ½ cup
  • Cocoa powder – ½ cup
  • Stevia – ½ cup
  • Baking soda – ¼ teaspoon
  • Salt – ¼ teaspoon
  • Chocolate chips (sugar-free) – ¼ cup
  • Walnuts (chopped) – ½ cup
Nutrition Information:
  • Fat – 18.8 g
  • Protein – 3.6 g
  • Carbohydrates – 9.3 g
Directions:
  1. Start by preheating the oven to 350°F.
  2. Take a square (9-inch) baking tin and line it with baking paper. Use butter to grease all four sides of the baking tin. Set aside.
  3. Take a medium-sized mixing bowl and add in the oil, vanilla extract, water, flax meal, and yogurt. Mix well to combine. Let the mixture stand for about 15 minutes.
  4. The mixture should begin to thicken. Add in the cocoa powder, coconut flour, baking soda, salt, and stevia. Mix well to incorporate all the ingredients.
  5. Add in the chopped walnuts and chocolate chips. Gently fold them into the mixture.
  6. Use a spoon to scoop out the mixture and pour it into the baking tin. Make sure the mixture is smooth on top. Sprinkle some extra chocolate chips over the mixture.
  7. Place the baking tin in the preheated oven and bake for about 15 minutes.
  8. Take it out of the oven and let it rest at room temperature until it cools down.
  9. Place it in the refrigerator for about 3 hours so that it sets completely.
Storage Tip: The brownies can be stored in an airtight container for up to a week in the fridge.

Banana and Chocolate Mug Cake

  • Serving Size: 1
  • Servings per Recipe: 1
  • Calories: 237 calories per serving
  • Total Time: 6 minutes
Ingredients:
  • Banana (ripe) – ½
  • Egg white – 3 tablespoons
  • Vanilla protein powder – ½ scoop
  • Oats – 0.2 ounces
  • Oat flour – 0.2 ounces
  • Cocoa powder – 1 teaspoon
  • Baking powder – ½ teaspoon
  • Stevia in the raw – 2 tablespoons
  • Olive oil cooking spray
  • Chopped walnuts – 0.3 ounces
  • Cooking spray
Nutrition Information:
  • Fat – 10.1 g
  • Protein – 19.7 g
  • Carbohydrates – 21 g
Directions:
  1. Start by taking a large bowl and adding in the banana. Use a fork to mash the banana nicely.
  2. Mix in the egg whites and use a whisk to incorporate it well.
  3. Add the oat flour, protein powder, baking powder, oats, stevia, and cocoa to the banana and egg mixture. Mix well to combine.
  4. Take a microwave-safe mug and grease it generously with a cooking spray.
  5. Pour the batter into the greased mug and top with chopped walnuts.
  6. Place the mug in the microwave and cook for about 1 minute.
  7. Serve hot!
Storage Tip: The batter can be prepared in advance and stored for up to 2 days. Use a cling film to avoid oxidization.

Leave a Reply

Your email address will not be published. Required fields are marked *