Looking for a few new breakfasts that won't spike your blood sugar? Check out this list for some fresh ideas and inspiration. Gluten free, vegan, and egg-free options provided!
Breakfast can be one of the most difficult meals to figure out when you have GDM. Due to hormonal shifts in pregnancy, many folks find their blood sugar tends to be less stable in the early morning, meaning that pregnant people can generally tolerate less carbs at breakfast than with other meals later in the day.
Most pregnant people do well with about 15 grams of carbs for breakfast. This means focusing your breakfast around protein-rich foods and healthy fats.
Crustless Quiche
Perfect for meal prep, crust-free quiche is also great to use up whatever's in the fridge. Make the perfect frittata with this recipe (including several filling variations) from Love & Lemons https://www.loveandlemons.com/frittata-recipe/
Or, try this version using a tortilla for the crust from Alexandra's Cooks: https://alexandracooks.com/2008/09/25/leftover-tortillas-make-a-quiche/
Egg Muffin Cups
Similar to a crustless quiche (but muffin-sized), these serving-sized savory muffins are great for eating on the go, or prepping ahead of time. Bonus- they also freeze well.
Recipe with 3 variations from Cafe Delites:
Omelets
Omelets (and scrambles) are a healthy way to get in a filling and nutritious breakfast. Learn how to make a perfect omelet with Once Upon A Chef:
Tamagoyaki
This Japanese style egg roll-up is a delicious way to mix up your omelet routine. Check out this recipe from Low Carb Asian:
This Korean- style recipe from Something is Cooking is also great: https://somethingiscooking.com/2021/02/25/korean-egg-roll-rolled-omelette/
Shakshuka
A delicious middle eastern breakfast with eggs and veggies, Shakshuka is healthy, tasty and low carb. Definitely give this recipe from The Mediterranean Dish a try: https://www.themediterraneandish.com/shakshuka-recipe/
Fried Eggs
Fried eggs are a quick and tasty breakfast choice. Here are a couple of fun variations for you to try:
Pulled pork fried eggs from Downshiftology:
Pesto fried eggs from Cooking with Ayeh: https://cookingwithayeh.com/pesto-eggs/
Fried egg over salad from Nom Nom Paleo: https://nomnompaleo.com/post/104615214153/sunnyside-salad-crispy-fried-eggs-on-greens
Hard Boiled Eggs
Easy to make, convenient to eat and affordable, hard boiled eggs are a perfect breakfast on their own or combined with other foods.
If you're looking for a recipe, check out this one from Love and Lemons: https://www.loveandlemons.com/how-to-make-hard-boiled-eggs/
Or, check out this short video with 3 ways to eat hard boiled eggs from Clean and Delicious: https://www.youtube.com/watch?v=BQM-389GaXc
Tofu Scramble
Not just for vegans, tofu scramble is a powerhouse option for anyone who is sick of eggs! This recipe from Nora Cooks is perfect with only 9 grams of carbs: https://www.noracooks.com/tofu-scramble/
Breakfast Tacos
Topped with your choice of eggs, beans, salsa, avocado, chorizo, cilantro, cheese or veggies, tacos are a delicious and versatile breakfast option. They can also be a GDM friendly choice if you use a low carb tortilla. I like these mini corn tortillas made by Misson brand, which seem to be available in most stores (https://www.target.com/p/mission-25-calorie-yellow-corn-tortillas-14oz-30ct/-/A-79555479). You can eat 3 of them for about 15 grams of carb.
Or, make your own zero-carb taco shells out of cheese with this recipe from Delish: https://www.delish.com/cooking/recipe-ideas/recipes/a52731/cheese-taco-shells-recipe/
Breakfast Sandwich
Build your own low-carb sandwich with the help of these recipes-
Go breadless with help from Hey Keto Mama (you can also use a vegetarian sausage patty): https://www.heyketomama.com/keto-breakfast-sandwich/
Make low-carb bread in the microwave in 2 minutes using just almond flour & water from The Diet Chefs: https://www.thedietchefs.com/keto-bread/
Or make your own low- carb biscuits to use for sandwich bread with Kirbie Craving's:
Vegan Seed Bread This recipe from Running on Real Food is easy, nourishing and tasty with a big pat of butter, avocado or humus on top: https://runningonrealfood.com/seed-bread/
Breakfast Toasts
For a quick & light breakfast on the go, start with 1 slice of carb balanced bread (i.e 15 grams or less). Check out this list bread brands and options from Eating Well: https://www.eatingwell.com/article/292265/6-low-carb-breads-that-are-actually-worth-buying/
Add toppings of your choice, like
Avocado, carrots, spinach & sunflower seeds
Nut butter
Egg & cheese and or avo
Egg & bacon or sausage patties
Cheese, pesto, tomato & hot turkey
Rice Cakes
For a lighter version of toast, you can use rice cakes to make a healthy and GDM friendly breakfast. Enjoy a rice cake, or 2 Thin Stackers (https://www.safeway.com/shop/product-details.960170788.html) or 2 Corn Thins (http://www.cornthins.com/) topped with nut butter, avocado, cheese or humus for around 15 grams of carbs.
Low-Carb Pancakes
There are lots of ways to make low-carb versions of this classic breakfast food.
Try this straight-forward 3 ingredient recipe from Oh So Foodie:
Make your own healthy fruit sauce to use as a topping with frozen berries from this recipe from Keen for Keto: https://keenforketo.com/sugar-free-mixed-berry-sauce-for-cheesecake/
Granola
Making your own low-carb granola is not only surprisingly easy, but it's also more affordable than buying it at the store. Here is a great recipe with 4 flavor variations and a vegan option from Life Made Sweeter (7 grams of carbs): https://lifemadesweeter.com/keto-granola/
Serve with a low carb milk alternative such as hemp, soy, almond or coconut milk (most brands have less than 3 grams of carbs, just check the label for first!), or with a cup of cottage cheese or plain Greek yogurt (both of these usually have less than 8 grams or carbs per cup).
Granola Bars
This is a great example of how a little meal prep can go a long way. Make these ahead and have them on-hand for a quick nourishing breakfast or snack all week! There are lots of variations that you can find online, but I really like this recipe from Life Made Sweeter, with only 7 grams of carbs: https://lifemadesweeter.com/keto-granola-bars/
Breakfast Porridge
If you miss having oatmeal, try this healthy low-carb version that is also GF and vegan-friendly from Sweet As Honey: https://www.sweetashoney.co/hemp-heart-oatmeal/
Chia Seed Pudding
Instead of oatmeal (which can unfortunately reek havoc on your blood sugar), try using chia seeds to make a tasty & super healthy breakfast.
Love this Churro-flavored recipe from Low Carb Asian:
Or this chocolate-flavored version from Sweet As Honey:
Cottage Cheese Breakfast Bowl
With 8 grams of carbs and 25 grams of protein, cottage cheese is a great choice for a GDM friendly breakfast. Plus you can make them sweet or savory. Here are some flavor combination ideas from The Almond Eater : https://thealmondeater.com/cottage-cheese-breakfast-bowl/
Chaffle
A chaffle is a savory or sweet waffle made with eggs and cheese. If you have a waffle iron, give 'em a try!
Basic recipe from Gimme Delicious: https://gimmedelicious.com/chaffles/
I also love these variations from Low Carb Asian: https://www.lowcarbingasian.com/category/appetizers/chaffles/page/2/
Hot Ham & Cheese Roll Up
Make it your own way or try this recipe from Kasey Trenum:
Spinach Ricotta Pockets
For a tasty vegetarian, egg-free breakfast option, try these high protein pockets from Carb Manager: https://www.carbmanager.com/recipe-detail/ug:07635b7a-fca4-640a-9337-588ef278d424/keto-spinach-and-ricotta-pockets
Breakfast Stuffed Peppers
Healthy, delicious and naturally low-carb, a bell pepper filled with your favorite ingredients makes a satisfying breakfast.
Recipe from Pete and Gerry's:
Avocado Boat Egg
Get a boost of healthy fats, protein and vitamins with this simple egg-in-an-avo recipe, also from Pete and Gerry's: https://www.peteandgerrys.com/egg-recipes/avocado-boat-egg-bake
Sweet Potato Toasts
Instead of bread, try using roasted sweet potato slabs to make a nutritious low-carb breakfast with only 5 grams of carbs. Recipe from Downshiftology:
Chocolate PB Smoothie
With 10 grams of carbs, this recipe from Wholesome Yum makes a quick, GDM-friendly, high protein breakfast: https://www.wholesomeyum.com/healthy-chocolate-peanut-butter-low-carb-smoothie-recipe/
Berry Smoothie
While most smoothies contain higher amounts of carbs and sugar, this is a nice recipe from Fat For Weight Loss with only 7 grams of carbs which uses 4 simple ingredients:
Green Smoothie
Get in your greens with this smoothie from That Low Carb Life with only 10 grams of carbs: https://thatlowcarblife.com/keto-green-smoothie/
Blueberry Muffins:
Carving a muffin? Try this recipe from Wholesome Yum with only 6 grams of carbs: https://www.wholesomeyum.com/recipes/keto-low-carb-paleo-blueberry-muffins-recipe-almond-flour/#jumptorecipe.
Looking for a vegan version? Try this one from Pretty Pies: https://prettypies.com/low-carb-blueberry-muffins/
Banana Bread
Yes you can (using almond flour), thanks to this recipe from The Diet Chef: https://www.thedietchefs.com/keto-banana-bread-recipe/#tasty-recipes-7718-jump-target