1. Hard-boiled eggs are a great on-the-go option. To save you time in the morning, make a batch early in the week. All you’ll have to do in the morning is grab one on your way out the door. Though people with diabetes are at a higher risk of heart disease, research has shown that eating six or fewer eggs a week does not significantly impact cholesterol. Buying anti-inflammatory omega-3-rich eggs is even better.
2. Oatmeal is another great breakfast staple. Not only is it fast and easy to make, but also studiessuggest that it may help decrease insulin resistance in some individuals. Add nuts or seeds, a  spoonful of plain Greek yogurt, or berries to hit some additional food groups. These toppings also increase the fiber and protein, all of which help to provide a more subtle increase in blood sugar rather than a spike. 
   For easy preparation, use a rice cooker to make enough for several days and then portion out into single-serving containers. Uncooked oats, such as muesli, another great breakfast choice, have an added benefit, says Weisenberger. “[They] contain resistant starch, so less carbohydrate goes into the bloodstream. Also, resistant starch is good for the gut, gut bacteria, and insulin resistance.”
3. A whole-grain English muffin with a tablespoon of peanut butter, almond butter, avocado, or low-fat ricotta is another quick option. You can buy extra English muffins and store them in the freezer. Then just defrost one and heat it in the toaster when you’re ready.
4. Low-fat or nonfat plain Greek yogurt mixed with fruit is another good way to get the morning going. Greek yogurt has more protein and less carbs than traditional yogurt, and is a great option for people with diabetes. Consider buying single serving yogurts to help control your portions. If fresh produce isn’t practical for your lifestyle, stock your freezer with frozen fruit. Just be sure to choose products with no added sugar and skip the fruit juice.
5. An omelet is a great choice, especially if you are having breakfast out at a restaurant. One large egg contains 6 grams of protein, according to the Egg Nutrition Center. When building your omelet, skip the bacon, sausage, and cheese. Instead, add your favorite veggies.
6. If you’re hankering for French toast or pancakes, ask if it can be made with whole grain bread, or make it yourself with your whole grain options at home. Just remember to watch your portion-size and toppings. Top your French toast or pancakes with a tablespoon of peanut butter or no-sugar-added fruit instead of sugary syrup.
7. Cottage cheese is another great option. As with yogurt, you can add fruit or nuts to create a more balanced meal.

Source​ ៖ www.healthline.com