Recipe one

25-30g (three tablespoons) of uncooked oats (porridge) made with milk, water or unsweetened calcium enriched milk alternatives such as soya or almond milk.

For flavour, you could add cinnamon, cream, vanilla pods/essence, nuts (e.g., roasted
hazelnuts, pecans, walnuts, ground almond) or seeds.

Beware of pre-packaged or instant oatmeal as it can be very refined (more powdery) and
can have added sugar.

Recipe two

40g of oat and nut-based granola with milk, unsweetened calcium enriched milk alternatives such as soya or almond milk, or full fat Greek yoghurt.

Opt for varieties which have no added sugar and avoid those with dried fruit. You may however add a tablespoon of fresh berries should you wish.


Aim to have no more than one slice of seeded/granary/sourdough bread, but make it filling and interesting by using a variety of toppings. We have listed some ideas below:

• cheese, tomatoes and basil on toast
• peanut butter on toast
• soft, creamed or hard cheese (from pasteurized milk), buttered mushrooms and
pesto – you can also try this with cucumber and olives
• smoked salmon on toast – you could add some crème fraiche or avocado
• toast with seasoned meat of your choice
• toast with avocado – you could add salmon/bacon and a poached egg on toast with a squeeze of lemon and/or chilli flakes
• pickled pepper and anchovies
• slice of toast with olives, feta cheese, tomato, sliced meat.

Alternatively, why not try crisp breads instead of bread?


Egg is a suitable, high protein and carbohydrate free option for breakfast and can be cooked in a variety of ways; however, it is important to ensure that the egg has been thoroughly cooked until the whites and yolks are solid. Avoid having more than one slice of bread with this:

• omelette – you could add some herbs, spices and cheese
• hard-boiled eggs with seasoning
• poached egg (hard yolk) – try adding spinach, tomato, avocado, mushroom and/or halloumi 
• baked eggs, eg triple cheese baked egg.

Other breakfast options

Why not try one of the following options?

  • Greek yoghurt with a small handful of berries
  • glass of milk (around 200ml) with nuts
  • stuffed peppers – try stuffing them with minced meat and cheese
  • stuffed Portobello mushrooms with use spinach and scrambled egg
  • baseless-quiche; try making the dish without the pastry base
  • smoked salmon; there are many ways to enjoy this for example stuffed with cottage cheese and rocket or in an avocado salad
  • kippers, but try to avoid having more than two portions of fish a week
  • poached haddock.

Low carbohydrates – crêpe recipe


  • 100g of cream cheese
  • 4 large eggs
  • ¾ cup almond flour (or ground almonds)
  • ¼ cup unsweetened almond milk
  • oil or butter for the pan


  1. Blend the cream cheese, eggs, almond flour, and almond milk until smooth and mixed.
  2. Set a skillet on a low heat. Add a little oil or butter. Once melted or hot, add a small amount of mixture and swirl around the pan making a thin layer.
  3. Cook until the edges curl slightly and carefully loosen and turn it over.
  4. Serve with crème fraiche or peanut butter, berries, sprinkles of dark chocolate, nuts and seeds or Greek yoghurt.

Important information

This leaflet should be used in conjunction with the advice you receive during your pregnancy from your diabetes specialist dietitian.