9 Dietitian-Approved Frozen Breakfasts for Diabetics

Frozen breakfasts are great for busy mornings, but when you have diabetes – or if you’re just managing your blood sugar balance – scrutinizing the nutrition label is important. We asked dietitians to peruse the frozen foods aisle and offer their recommendations for the healthiest frozen breakfasts for diabetics.

Here’s what they looked for:

• Excess calories: Frozen meals can pile on significant calories, especially if you’re not mindful of the nutrition facts and recommended serving size. We sought nutrient-dense items without excess calories.
• Total carbs: Many frozen breakfasts contain refined flour and sugar, not ideal for balanced blood sugar. We noted the total carb content on the nutrition label when evaluating the healthiness of breakfast options.
• Sodium: We all need some sodium for our bodies to function, but excess salt is common in packaged foods. Excess sodium can increase the risk of heart disease and blood pressure for folks with diabetes. The recommended daily limit is 2,300 mg; check nutrition labels in the freezer section to keep your intake in check.

Frozen meals offer convenience and there are healthy options; consider pairing them a piece of fruit or a handful of nuts on the side for additional nutrition and a bit more balance to the meal.

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1. Kodiak Protein-Packed Power Flapjacks 

For those with diabetes, pancakes don’t have to be off the menu. But it’s important to make sure you’re balancing your carbohydrate intake with protein, fat, or fiber to avoid blood sugar spikes, says Kristen Carli, MS, RD. “Some of my favorite frozen breakfasts to recommend to patients are the Kodiak Cakes Protein-Packed Power Flapjacks,” she says. “With 14 grams of protein per serving, these will keep you full and promote a stable blood sugar.” 

Related: 8 Vegan Frozen Meals Nutritionists Love

2. Amy’s Gluten Free Tofu Scramble Frozen Breakfast Wrap

Amy’s Gluten Free Tofu Scramble Frozen Breakfast Wrap is a good plant-based and gluten-free option, says dietitian and diabetes care specialist Vandana Sheth. “Per serving, this frozen breakfast provides 3 grams of fiber and 10 grams of protein —  a mix of nutrients that will help you feel full longer and minimize spikes in your blood sugar,” she notes. 

3. Smart Ones Ham and Cheese Scramble

Smart Ones Ham and Cheese Scramble is perfect for anyone seeking a lower-carb option, says dietitian and diabetes care specialist Amy Beney. “This easily microwavable ham, scrambled eggs, cheese, and potatoes meal contains a filling 19 grams of protein,” Beney notes. “For those counting carbohydrates, it contains 13 grams of carbs.”

This meal doesn’t have fiber, so consider pairing it with an apple or a handful of berries. 

4. Red’s All Natural Turkey Sausage Egg’Wich

Swap eggs in for bread for a protein-rich breakfast, and that’s Red’s All Natural Turkey Sausage Egg’Wich. “This sandwich consists of antibiotic-free turkey sausage and real cheese, resulting in a sandwich with a whopping 17 grams of protein,” says dietitian Lauren Manaker. “It’s easy to heat in the microwave, and it can be paired with some fresh fruit for a balanced and quick breakfast.” 

If you have diabetes and take meal-time insulin, be sure to pair this breakfast with a carb-containing food to prevent low blood sugar. 

5. Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Sandwich

The Jimmy Dean Delights Turkey Sausage Egg White & Cheese English Muffin Sandwich is a great breakfast for diabetics, says dietitian and integrative nutrition specialist Alyssa Simpson. It’s a balanced combination of lean turkey sausage, egg whites, and cheese on a whole-grain English muffin — a combo that helps control blood sugar while offering 18 grams of protein and less saturated fat compared to other breakfast sandwiches, she adds. 

6. Eggland’s Best Three Cheese Omelet

“Eggland’s Best Three Cheese Omelet is a delicious way to start the day, and it’s ready in just minutes,” says Bess Berger, RDN. “This breakfast provides just 200 calories and an impressive 15 grams of protein. You can eat it by itself, or put it in a high-fiber wrap for a breakfast that tastes good and is good for your blood sugar.”

7. Banza’s Homestyle Protein Waffles 

You may already enjoy Banza’s chickpea pasta, and now they’ve brought some of that same nutrition to breakfast. Banza Homestyle Protein Waffles are a quick, balanced choice for folks with diabetes, says Madeleine Putzi, MS, RDN. Toss 2 in the toaster, and in minutes you’ll be enjoying this classic comfort food. One serving has 24 grams of carbohydrates, 3 grams of fiber, and 10 grams of protein. Plus, they’re also available in blueberry and chocolate chip flavors. 

Related: The Best Healthy Frozen Meals from Trader Joe’s

8. Applegate Frittata Bites

Applegate’s Frittata Bites can be a great breakfast for diabetics, says dietitian Krista Wale. “Packed with protein from eggs and chicken sausage, plus fiber-rich veggies like red peppers, onions, and spinach, they’re a tasty way to keep blood sugar in check,” she notes. “Pair them with a side of fruit for a balanced and blood sugar-friendly breakfast option.” 

9. Veggies Made Great Frozen Spinach Egg White Frittata

The Veggies Made Great Frozen Spinach Egg White Frittata is low in carbohydrates and high in protein. This helps control blood sugar levels for individuals with diabetes, says dietitian and personal trainer Wan Na Chun. Plus, it’s low in sodium, which tends to be challenging to find in frozen prepackaged items, she adds. 

Read next: I’m A Dietitian and These Are My Favorite Frozen Dinners In a Pinch