Back-to-School Breakfast Ideas

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Breakfast ideas for those eating low carb.

By Lara Rondinelli, RD, LDN, CDE

It’s hard to believe that summer is over and it's back-to-school time. During the school year, mornings are often a hectic time for everyone and unfortunately breakfast can be a meal that is skipped or filled with high-carb foods. Bagels, sugar-packed cereals, and donuts are not healthy choices and can raise blood sugar levels dramatically.

Breakfast is an important meal for everyone, but healthy choices are even more important for those with diabetes.

Here are some healthy breakfast ideas that both kids and adults can enjoy.

15 gram Carb Breakfast

• ½ cup (old fashioned or steel cut) oatmeal with toasted walnuts + hard boiled egg
• ½ cup cottage cheese + 1 cup berries
• 1 cup Greek yogurt (with artificial sweetener, if desired) + ½ cup berries + toasted almonds
• 1 low-carb tortilla + scrambled eggs with 1 Tbsp salsa + 2 Tbsp cheddar cheese
• Mini Crustless Spinach Quiche* + 1/2 cup melon
  *To make this recipe into mini quiches: pour into a muffin pan lined with paper liners. Bake as directed. You can then freeze these mini quiches individually and microwave as needed.

30 gram Carb Breakfast

• Egg sandwich on whole-wheat English muffin with slice of ham and slice of cheddar
• Mini Breakfast Pizza: 1 toasted whole-wheat pita + strawberry cream cheese + 1 cup berries and sliced kiwi (spread cream cheese on pita and top with fruit)
• 1 whole-wheat English Muffin + 2 tablespoons peanut butter + ½ small apple sliced (spread peanut butter on muffin and top with apples)
• Blueberry Muffin + ½ cup milk
• Blackberry Breakfast Bars + ½ cup milk
• Breakfast Parfait
• Apple Slice Pancakes + ½ cup milk
• Breakfast Fruit Smoothie – recipe on next page (1.5 cups = approximately 30g carb)

If your meal plan calls for greater than 30 grams carbohydrate for breakfast simply increase your quantity of milk or fruit to reach the desired carbohydrate amount.

NEXT: Fruit smoothie recipe!