I used a CGM recently. I tried breakfast as oatmeal with blueberries and mixed in with peanut butter. It spikes my blood sugar outside the "normal range". I treat oatmeal as once a week treat to avoid food boredom.

The oatmeal was a "big bowl" variety from a packet. I heard rolled oats might be better but it's a hassle to cook.

Most days breakfast is scrambled eggs (3 eggs), spinach, cheese. Sometimes I add tuna or avocado for variety. That keeps things stable.

Yeah that tracks. In the mornings your body is still in sleep mode so carb intake will take longer to be absorbed. If you have diabetes you need more insulin and a longer time for it to have affect. So for sure eating slow release carbs will help with the peak. Eating fats like cheese/avocado/oil will dampen the peak as well, eggs have 1% carbs and weighs almost nothing.

Just pointing out that the peak is just how the body works.

The packet probably was rolled oats. The other main option is steel cut, which take longer to cook. When I used to eat steel cut oats for breakfast, I used a rice cooker with a timer so it would be ready when I woke up. On the weekend, I'd use milk instead of water since I had plenty of time to wait for it to cook instead of setting it up the night before, which made using milk a bit of a risk.

It's not as nice as cooking it properly, but you can cook rolled oats in the microwave in a couple of minutes.

If you lower the power and cook for longer or ends up being pretty much the same.

For my 1000W microwave I reduce power to 30% and cook for 12 minutes. Comes out perfect with little difference between stovetop.

Instant oats without additives exist. Just pure rolled oats that have been previously steamed in the factory.

Steel cut oats are much better than rolled oats for blood sugar control.

Preparing them "overnight oats" style eliminates the hassle of extra cook time.

This is pretty good, though I'd probably adjust the carbs down a bit and go for full-fat greek yogurt. Don't need to avoid all saturated fats.