25 Breakfast Ideas for Gestational Diabetes

Did you just find out you have gestational diabetes? Are you feeling overwhelmed about what to eat? This is especially true when it comes to breakfast ideas for gestational diabetes that will keep both you and your baby healthy.

You’re not alone! It can be confusing to know which foods will help maintain stable blood sugar levels while tasting good and keeping you satisfied.

In this post, I’ll break down how to create a balanced breakfast, when and how to incorporate carbohydrates into your day, and share 25 delicious, blood-sugar-friendly recipes.

What is Gestational Diabetes?

Gestational diabetes (GDM) is when you develop diabetes during pregnancy. This can be a scary diagnosis, but it is treatable and manageable. Most of the time your blood sugar levels go back to normal after delivery.

The primary goal is to keep your blood glucose levels stable and within a normal range. This usually involves eating balanced meals, regular physical activity, blood glucose monitoring, and even insulin injections.

I recommend using the Diabetes Plate with Gestational Diabetes as a visual for guidance for meals and snacks.

Importance of Eating Breakfast for Managing Blood Sugar Levels

Many people skip breakfast in the morning. However, you might want to think twice before skipping tomorrow’s breakfast.

Research suggests that eating breakfast consistently can help lower your risk of developing gestational diabetes.

A large study showed pregnant women who ate breakfast fewer than 3 times per week had a higher chance of developing gestational diabetes. This was compared to those who ate it daily or most days (5–7 times per week). The less often breakfast was eaten, the greater the risk.

This shows why starting your day with a balanced meal is important—it helps regulate blood sugar levels and supports a healthy pregnancy.

How Many Carbs Should You Eat for a Healthy Pregnancy?

It’s important to work with a dietitian to decide the right amount of carbohydrates for your individual needs during pregnancy.

The minimum about of carbohydrates recommended is at least 175g and at least 28g of fiber.

Research shows that consuming 47–70% of your daily calories from high quality, low glycemic carbohydrates helps support healthy fetal growth.

What are high quality carbs?
Quality or complex carbohydrates are those with fiber and more nutrients that digest more slowly.

Examples include:

Whole grains like brown rice, quinoa, and oats
Beans and legumes such as lentils, chickpeas, and black beans
Vegetables like sweet potatoes, carrots, squash, and broccoli
Whole grain breads and pastas

There isn’t a specific calorie recommendation for women with gestational diabetes. General guidelines suggest no extra calories are needed in the first trimester. In the second trimester, an additional 340 calories is recommended, and in the third trimester, 452 extra calories.

Blood Sugar Targets for Gestational Diabetes

According to the American Diabetes Association (ADA), blood glucose targets for glycemic control in GDM are based on the Fifth International Workshop-Conference and include the following targets:

1. Fasting Blood Glucose (Upon Waking):

Target: <95 mg/dL (5.3 mmol/L)
This is your blood sugar level when you first wake up, before eating anything. Aim for 95 mg/dL or less to maintain good control from the start of the day.

2. Preprandial (Before Meals):

Target: <95 mg/dL (5.3 mmol/L)
This is your blood sugar level before eating each meal. Aim for 95 mg/dL or less.

2. Postprandial (1-hour After Meals):

Target: <140 mg/dL (7.8 mmol/L)
This is your blood sugar level 1 hour after eating. Aim for 140 mg/dL or less.

3. Postprandial (2-hour After Meals):

Target: <120 mg/dL (6.7 mmol/L)
This is your blood sugar level 2 hours after eating. Aim for 120 mg/dL or less.

Maintaining fasting blood glucose and postprandial glucose levels in these target ranges have been shown to reduce the risk of complications.

4. HbA1c (Hemoglobin A1c):

Target: <6.0% (ideally around 5.7% or lower)
This measures your average blood sugar over the past 2-3 months. Aim for 6.0% or less.

For women with pre-existing diabetes (type 1 or type 2), aim for:

Premeal, bedtime, and overnight glucose: 60–99 mg/dL
Peak postprandial glucose: 100–129 mg/dL
HbA1c: <6.0%

Need help checking your blood sugars at home? Learn more here

Pregnant woman checking blood sugars at home

These targets help reduce the risks linked to gestational diabetes while promoting better outcomes for both mom and baby. Always work with a healthcare provider to monitor blood sugar levels and make adjustments as necessary.

How to Make a Balanced Breakfast with Gestational Diabetes

The American Diabetes Association (ADA) recommends using the diabetic plate method for meal planning. This involves:

Half the plate filled with non-starchy vegetables (e.g., leafy greens, peppers) to provide fiber and keep blood sugar stable.
One-quarter of the plate with lean protein (e.g., eggs, Greek yogurt, or tofu) to promote fullness and prevent blood sugar spikes.
One-quarter of the plate with whole grains or starchy vegetables (e.g., brown rice, sweet potatoes) for energy and controlled carbohydrate intake.

Recommended Portion Sizes

Carbohydrates: Aim for 30-45 grams per meal.
Protein: 3-5 ounces per meal.
Healthy Fats: Include about 1-2 tablespoons of healthy fats (e.g., avocado, olive oil).

Use this visual as a guide for estimating portion sizes using your hand for reference.

Eggs Breakfasts

1. Breakfast bowl: Scrambled eggs, peppers, onions, spinach, potatoes, chicken sausage, avocado

2. Veggie Omelet with spinach, bell peppers, and feta cheese with a 1 cup of fruit or a slice of toast

3. Egg, cheese, and spinach breakfast sandwich on a whole wheat English muffin

4. Egg bites. There are tons of ways to make egg bites. These are perfect for busy mornings to just pop in the microwave.

5. Breakfast burritos with peppers, onions, and cheese in a low carb wrap

Yogurt Breakfasts

6. Greek Yogurt with Cinnamon and Apple
Mix Greek yogurt with chopped apples, a sprinkle of cinnamon, and a handful of walnuts for a warm, fall-inspired breakfast.

7. Greek Yogurt with Peanut Butter and Banana
Top Greek yogurt with slices of banana, a spoonful of peanut butter, and a sprinkle of chia seeds for a creamy, protein-packed meal.

8. Greek Yogurt with Flaxseeds and Blueberries

The combinations are endless when it comes to yogurt and fruit combos! Add in some nuts or nut butters and seeds for healthy fats. Add spices like cinnamon for antioxidants and a burst of flavor.

Smoothies

Smoothies are a quick and easy way to pack in nutrients, and the possibilities are endless when it comes to flavor combinations.

When making smoothies, it’s important to be mindful of sugar content and calories.
Limit fruit to about 1-2 cups which is about 15-30g of carbohydrates, and be mindful when adding sweeteners like honey or maple syrup.

To help balance out the sugars and keep you fuller longer, consider adding protein powder or Greek yogurt to your smoothie for extra protein and creaminess. Don’t forget about healthy fats like nut butters, seeds, and avocados.

If you’re looking for some heart-healthy smoothie ideas, check out my blog post for more inspiration.

Oatmeal

Here are some delicious diabetic friendly overnight oat recipes for you to try! I recommend adding in a scoop of protein powder to keep you fuller longer and balance blood sugars.

9. Overnight oats

10. Cinnamon apple oatmeal topped with crunchy walnuts

11. Peanut butter banana oatmeal with flax and cacao nibs

12. Oatmeal cooked in coconut milk topped with shredded coconut and mango

13. Classic oatmeal with mixed berries and nuts with a drizzle of honey

Pancakes or Waffles

Who said you can’t have pancakes or waffles? Here are some easy breakfast ideas for gestational diabetes that you will love!

14. Kodiak waffles or pancakes topped with blueberries.

15. Whole wheat, almond, coconut, or oat flour pancakes or waffles with any fruit topics.

16. Protein pancakes using a scoop of protein powder, egg, almond milk, and a pinch of baking powder.

For a naturally sweet touch, skip the syrup and try one of these alternatives:

Low or no calorie sweeteners like stevia, monkfruit, or allulose
Mashed bananas
Unsweetened applesauce
Frozen berries (microwaved and mashed) to create a jam like topping
Sugar-free syrup if you prefer the classic syrup taste
Greek yogurt and a drizzle of honey

Frozen pancakes and waffles can be a great time-saver. Look for those with minimal added sugars and check the ingredients for whole grains and fiber to help keep your blood sugar stable. My favorite brand is Kodiak!

On-The-Go Breakfast Options

17. Grab-and-go protein bars or shakes (low sugar, high protein)

18. Cottage cheese and blueberries topped with walnuts

19. Hard-boiled eggs with fruit like blackberries, raspberries, banana, or an apple

20. Overnight oats

21. Chia seed pudding made with unsweetened almond milk and topped with sliced strawberries

22. Avocado toast on whole wheat bread with hemp seeds and everything bagel seasoning

23. Breakfast burrito or sandwich. Make ahead and store in the freezer

24. Egg bites

25. Frozen protein pancakes or waffles

Tips for Eating Breakfast with Gestational Diabetes

During the first trimester, you may experience nausea, fatigue, or food aversions which can impact your appetite and ability to eat. Keeping food down can be a challenge. However, it’s really important to maximize your nutrition during this time.

The first trimester is the foundation of fetal development and includes key developmental stages.

The brain, spinal cord, and heart develop.
The placenta, amniotic sac, limb buds, eyes, ears, mouth, and face begin to form.
External genitalia, fingernails, toenails, eyelids, and the voice box (larynx) start developing.
All major organs and systems are form and develop

Dealing with Nausea

If you’re dealing with nausea in the first trimester, try eating smaller, more frequent meals. A light morning snack, like a small serving of whole grain crackers or toast with peanut butter, may be easier to keep down than a larger breakfast.

Aim for high calorie, low volume foods like peanut butter, full fat dairy, avocado. Add oil or butter to whole grain toast. Pair these with good quality protein sources. Skip sugary cereals, pastries, or sweetened yogurt, as these can cause rapid blood sugar spikes.

Drinking water or sipping on herbal teas can help settle your stomach. If plain water is hard to tolerate, try adding a splash of lemon or drinking flavored water.

Dealing with Food Aversions

If you’re experiencing food aversions to meat, spicy or aromatic/ strong odor foods, certain cheeses or dairy products, there are alternatives you can try.

Stick to bland, easy-to-digest foods like crackers, toast, or applesauce to keep your energy up without upsetting your stomach.
If spicy or strong-smelling foods are off-putting, try milder options like bland grains, cooked vegetables, or simple proteins like chicken or tofu.
If certain smells make you feel queasy, try eating in well-ventilated areas, using a fan, or eating cold dishes that don’t require cooking.
Experiment with hot foods or cold foods like hot oats, smoothies, or chilled yogurt.
If meat is off-putting, consider plant-based proteins like beans, lentils, quinoa, or nuts. Eggs and Greek yogurt can also be good protein-rich alternatives.

Always take your prenatal vitamin especially if you are having trouble taking in adequate amounts of food. This will help provide key nutrients needed during this period. These include folic acid, choline, iron, calcium, vitamin D, omega-3 fatty acids, and B vitamins.

Food aversions often improve after the first trimester, so be patient and try not to stress if certain foods are hard to eat.

Bottom Line

Starting your day off right with a nutritious breakfast is essential for managing gestational diabetes. A balanced breakfast helps stabilize blood sugar levels and sets a positive tone for the day ahead. Don’t be afraid to experiment with different ingredients to find what works best for you. With so many delicious, breakfast ideas for gestational diabetes available, it’s easy to create meals that keep both you and your baby healthy while satisfying your taste buds.

Be sure to check out my services page and discover how I can help you further on your journey to better health!

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