These Popular Breakfast Foods Are Spiking Your Blood Sugar—A Nutritionist Shares 14 Recipes to Try Instead

Choose your vice: ignore your morning hunger, scarf down a toaster waffle in record time, or grab a bagel and latte en route to work. These habits—while convenient—aren’t exactly doing you any favors. In fact, they’re undermining your digestion, hormones, blood sugar levels, and metabolism. Not ideal. Fortunately, starting your morning on the right foot isn’t rocket science. And it sets an entirely different tone for the day. It’s time to switch from a fistful of sugar (or empty plate!) to savory, nutrient-dense foods. In turn, you’ll welcome balanced energy with open arms. Learn how to jumpstart your hardworking body with these savory breakfast ideas.

Spoiler alert: make the switch, and you’ll realize old habits die hard. A savory breakfast is truly unrivaled. Say hello to improved focus (slay that inbox, baby), more patience, and your most energized self.

What is a healthy breakfast?

A healthy breakfast looks different across the board. One person’s dinner is another person’s AM meal. Additionally, we each need a unique (and ever-changing) amount of food to feel satisfied and satiated. But universally speaking, a nourishing breakfast combines a source of high-quality protein with healthy fats and fiber-rich carbs. This trifecta ensures a balanced meal that’s packed with sustained energy, supports stable blood sugar, and keeps you fueled until lunch.

How to Build a Healthy Breakfast

New to crafting a healthy breakfast? Choose one or two ingredients from each category below. Your belly and brain will thank you!

1. Protein

Be it animal or plant-based, protein is the foundation of a satisfying breakfast. Think—eggs, Greek yogurt (or skyr), cottage cheese, tofu, turkey bacon, smoked salmon, ground beef, protein powder, etc.

2. Colorful produce

The sky’s the limit. Our favorites: berries, kiwi, oranges, pears, apples, papaya, bananas, spinach, mushrooms, tomatoes, bell peppers, and sweet potatoes.

3. Healthy fats

For vitamin absorption, happy hormones, and satiation, don’t forget healthy fats. We love ghee, avocado, walnuts, almonds, hemp seeds, chia seeds, and goat cheese.

4. Probiotics

Add a spoonful of probiotics to your plate. It’s an easy way to nourish your gut shortly after waking. Beyond yogurt, blend kefir into your smoothie or top your savory oats with kimchi/sauerkraut.

All About Protein

Be it sweet or savory, a protein-rich breakfast reigns supreme. It plays a crucial role in maintaining hormone balance, stable blood sugar levels, and promoting satiety. By incorporating protein in the morning, you’re supporting everything from appetite regulation to a strong metabolism. Plus, protein—paired with regular strength training—increases muscles mass. And this improves everything from bone health to physique goals.

Why should you eat protein for breakfast?

Whether you’re on a weight loss, weight maintenance, or weight gain journey, consuming protein in the morning provides a range of benefits:

Sustained energy

Protein takes longer to digest than carbs, providing a steady and sustained release of energy. This can help you avoid energy crashes and mid-morning slumps.

Stable appetite

Protein-rich breakfasts help control hunger hormones, reducing the likelihood of overeating later in the day. This can be particularly beneficial for weight management.

Muscle strength

For those who exercise regularly, protein is vital for muscle repair and growth. Starting your day with protein can help support your fitness goals.

Healthy metabolism

The thermic effect of protein means your body expends more energy to digest it. In turn, it gives your metabolism a slight boost. For most of us, this is a helpful thing!

When is the best time to eat breakfast?

It’s not just about what you eat for breakfast. When you eat matters, too. Fueling within 30-90 minutes of rising is necessary for re-energizing and re-hydrating the body. You can’t drive your car without gas, so don’t ask your body to go anywhere without energy. If you don’t currently wake up hungry, aim for something light to start: chia pudding, a sliced banana with peanut butter and hemp seeds, or a hard-boiled egg with a handful of strawberries. It may also be beneficial to figure out your sleep chronotype. This can help guide your breakfast choices!

Why a Savory Breakfast Is Worth the Hype

With the what and the when under your belt, why should you eat a savory breakfast? Eating a savory breakfast comes with multiple perks:

How does a savory breakfast support balanced blood sugar?

A savory breakfast can play a crucial role in maintaining stable blood sugar levels. Unlike sugary or high-carb breakfasts (that cause a rapid increase in blood glucose), savory breakfasts often include a balanced mix of protein, healthy fats, and complex carbs. This combination helps slow the absorption of glucose into the bloodstream. And this is key for a steady release of energy, better focus, and preventing a rollercoaster of blood sugar spikes and crashes.

Savory Breakfast Ingredients for Balanced Blood Sugar

To craft a savory breakfast—that supports everything from stable blood sugar to happy hormones—consider these fridge and pantry staples.

Eggs. A versatile breakfast staple, eggs are packed with protein and essential nutrients.

Avocado. Rich in healthy fats and fiber, avocado adds creaminess and satiety.

Leafy greens. Spinach, kale, and arugula are low in carbs and high in fiber, vitamins, and minerals.

Tomatoes. A good source of vitamins A and C, tomatoes add flavor and nutrients, sans a blood sugar spike.

Mushrooms. Also low in calories and high in fiber, mushrooms provide umami flavor and are a great addition to any savory dish.

Cheese. A source of protein and fat, cheese adds flavor and richness. For a high protein cheese, reach for cottage cheese!

Lean meats. Turkey sausage, chicken breast, and smoked salmon are excellent protein options that contribute to feeling full.

Greek yogurt. High in protein and probiotics, Greek yogurt can be used in savory bowls or as a topping on breakfast tacos.

Legumes. Beans and lentils are high in protein and fiber—filling additions to a plant-forward breakfast.

Nuts and seeds. Almonds, chia seeds, and flaxseeds add crunch, protein, and healthy fats.

14 Savory Breakfast Ideas That Won’t Spike Your Blood Sugar

With those ingredients in mind, here are a few breakfast ideas to satisfy your savory cravings.

Smoked Salmon Crackers

Spread cream cheese on 4-5 seedy crackers. Top with smoked salmon, capers, and red onion. Add a squeeze of lemon, a drizzle of olive oil, and fresh dill. Enjoy with a sliced apple topped with cinnamon.

Poached Eggs with Breakfast Sausage

Poach 2-3 eggs. Enjoy with 1-2 organic breakfast sausages and a whole-grain English muffin toasted with mashed avocado, sea salt, and nutritional yeast. For more fiber, add a side of sautéed spinach.

Cottage Cheese Parfait

Layer cottage cheese with roasted butternut squash (prepped the night before!), almond butter, hemp seeds, and pumpkin seeds. For a touch of sweetness, add a drizzle of raw honey.

Scrambled Tofu with Root Veggies

The night before, roast a tray of root veggies (sweet potatoes, beets, carrots, etc.). In the morning, scramble tofu with salt, pepper, turmeric, and nutritional yeast. Add root veggies to the pan and sauté until warm. Top your scramble with crumbled goat cheese (optional). Serve with a side of berries.

Spiced Quinoa Porridge

On the stove, cook rinsed quinoa (1/2 cup) in full-fat coconut milk, a teaspoon of freshly grated ginger, and a pinch of sea salt. Once cooked, whisk in a scoop of vanilla protein powder. Top with chopped pear, pumpkin seeds, Greek yogurt, and 1-2 spoonfuls of almond butter.

Cauliflower Oatmeal with Tahini

In a saucepan, combine oats (1/2-1 cup) with 1/3 cup frozen riced cauliflower, water, milk, cinnamon, 1 tablespoon ground flax, and 1 tablespoon chia seeds. Once cooked, turn off heat. Add in two scoops unflavored collagen peptides. Mix. Top with berries, tahini, and hemp seeds.

Protein Bento Box

On the go? In tupperware, toss in hard-boiled eggs, deli ham, sharp cheddar cheese, sliced fruit of choice, and a packet of cashew butter.

Turkey and Avocado Wrap

Fill a whole-grain wrap with deli turkey, provolone cheese, mashed avocado, sliced heirloom tomato, sauerkraut, a drizzle of balsamic glaze, and micro greens.

Asparagus Frittata

Calling all frittata lovers—this one’s for you. This easy frittata combines the earthiness of asparagus and mushrooms with the creaminess of goat cheese. And the sliced baby potatoes make it hearty. The result is satisfying and cozy, and it happens to be an incredibly healthy breakfast or brunch.

Tuna and Avocado Toast

Heaven on sourdough, this toast comes together quickly and is made from pantry staples. It’s incredibly flavorful, packed with healthy fats and protein, and pairs beautifully with an iced matcha latte.

Green Shakshuka

This green shakshuka is the kind of recipe that looks fancy but doesn’t require much effort. And your family will rave about it. While this variation is a twist on classic shakshuka, it still manages to hit all the right flavor notes—a tasty and Instagram-worthy breakfast staple.

Tofu Scramble with Chili Sambal

Plant-based breakfast is served! If you’re looking for an egg alternative, this is it. Rich in antioxidants and anti-inflammatory ingredients, this tofu scramble incorporates a variety of herbs and spices for a truly epic—and fully loaded—toast.

Savory Cottage Cheese Bowl

Gang’s all here: protein and probiotics (egg whites, cottage cheese, and kimchi), healthy fats (avocado and egg yolk), and fiber (avocado and cilantro). You can whip up this bowl in a matter of minutes.

Ricotta Toast

The best things in life are often the simplest. This toast is just that! Full-fat ricotta meets chopped pistachios, thyme, flaky salt, honey, and Aleppo pepper. To keep this extra blood sugar-friendly, skip the honey.

Popular Sweet Breakfast Foods That Spike Blood Sugar

On the flip side, there are a variety of sneaky breakfast foods that spike blood sugar. Not only are these zapping your energy, but they’re encouraging your brain to crave more sugar. Not the goal! Of course, it’s not about banning French toast or a stack of pancakes from the table. Rather, it’s about making mindful choices to feel your best. Fortunately, once you begin prioritizing savory foods, you’ll crave the following sweet breakfast foods less and less:

Skip the Sugary Breakfast

Ultimately, what you choose for breakfast can make or break your morning, influencing your food choices all day! Start with these savory breakfast ideas and you’ll likely reach for less sugar (and fewer snacks) later on. Best of all, embracing a savory breakfast isn’t just delicious—it’s a strategic habit that supports your entire well-being.