Healthy Recipes Health Conditions Diabetes-Friendly 16 High-Protein Breakfasts for Insulin Resistance By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on October 6, 2024 Reviewed by Dietitian Annie Nguyen, M.A., RD Reviewed by Dietitian Annie Nguyen, M.A., RD Annie Nguyen is a Registered Dietitian who manages EatingWell's Pinterest page. Before EatingWell, she worked with other dietitians to write nutrition blog posts, develop recipes and create social media content. Annie went to the University of Oklahoma to complete her B.S. in Health and Exercise Science. She went on to get her M.A. in Dietetics and finish her dietetic internship at the University of Oklahoma Health Sciences Center. EatingWell's Editorial Guidelines Close Photo: Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell Start your day on a healthy note by making these tasty breakfasts! Each dish is high in protein, plus they are lower in calories, saturated fat, sodium and carbs so they’re appropriate for those who are managing insulin resistance and want to maintain healthy blood sugar levels. Options like Strawberry & Peanut Butter Overnight Oats and Black Bean Breakfast Bowl (No Eggs!) can help you meet your health goals without sacrificing delicious meals! 01 of 16 Peanut-Ginger Tofu Scramble Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel A favorite among our EatingWell editors, this vegan breakfast scramble is wonderfully versatile, doubling as a satisfying dinner when served with noodles or rice and a side of roasted broccoli. The crispy tofu is perfectly coated in a peanut ginger sauce, which should be added off the heat for the creamiest texture. View Recipe 02 of 16 Strawberry & Peanut Butter Overnight Oats Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast. View Recipe 03 of 16 Black Bean Breakfast Bowl (No Eggs!) Ali Redmond While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning. View Recipe 04 of 16 Mixed-Berry Breakfast Smoothie Robby Lozano 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. View Recipe 05 of 16 Ham, Egg & Sprouts Breakfast Sandwich Sara Haas This open-faced sandwich feels like something you would get at a fancy breakfast spot, but you can make it at home in just five minutes! Don't skip the step of tossing your sprouts in the mustard-lemon juice mixture; it ensures each bite is full of peppy, bright flavor! View Recipe 06 of 16 Spinach & Fried Egg Grain Bowls Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. View Recipe 07 of 16 High-Protein Greek Salad Omelet Wrap Sara Haas Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast. View Recipe 08 of 16 Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach Ali Redmond Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. View Recipe 09 of 16 Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes Alexandra Shytsman Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite. View Recipe 10 of 16 Callaloo Frittata Clara Gonzalez Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute. View Recipe 11 of 16 Oatmeal with Fruit & Nuts Photographer: Alexander Shytsman This protein-packed meal gets a touch of sweetness from apple and crunch from walnuts. Feel free to pick your favorite fruit (try berries or pears) and nuts (maybe almonds or pistachios) to personalize your oatmeal. View Recipe 12 of 16 Breakfast Tostada Ali Redmond This easy and satisfying Mexican-inspired dish brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes. View Recipe 13 of 16 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. View Recipe 14 of 16 Southwest Breakfast Skillet Carolyn Hodges, M.S., RDN One skillet is all you need to create this satisfying, veggie-loaded dish. This skillet is packed with mushrooms, bell pepper and chard to help up your veggie count for the day and is topped with bacon, eggs, cheese, pico de gallo and fresh cilantro. View Recipe 15 of 16 Mango-Almond Smoothie Bowl For this healthy smoothie bowl, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty. View Recipe 16 of 16 Strawberry & Yogurt Parfait Alexandra Shytsman This strawberry parfait combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit