Choose your vice: ignore your morning hunger<\/a>, scarf down a toaster waffle in record time, or grab a bagel and latte en route to work. These habits\u2014while convenient\u2014aren\u2019t exactly <\/em>doing you any favors. In fact, they\u2019re undermining your digestion<\/a>, hormones<\/a>, blood sugar levels<\/a>, and metabolism<\/a>. Not ideal.<\/em> Fortunately, starting your morning on the right foot isn\u2019t rocket science. And it sets an entirely different tone for the day. It\u2019s time to switch from a fistful of sugar (or empty plate!) to savory, nutrient-dense foods. In turn, you\u2019ll welcome balanced energy with open arms. Learn how to jumpstart your hardworking body with these savory breakfast ideas.<\/p>\n

Spoiler alert: make the switch, and you\u2019ll realize old habits die hard. A savory breakfast is truly unrivaled. Say hello to improved focus (slay that inbox<\/a>, baby), more patience, and your most energized self.<\/p>\n

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\n $\"Edie$ <\/div>\n
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\nEdie Horstman <\/span>
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Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women\u2019s health, including fertility, hormone balance, and postpartum wellness.<\/p>\n<\/div>\n<\/div>\n<\/div>\n
What is a healthy breakfast?<\/h2>\n
A healthy breakfast looks different across the board. One person\u2019s dinner<\/a> is another person\u2019s AM meal. Additionally, we each need a unique (and ever-changing) amount of food<\/a> to feel satisfied and satiated. But universally speaking, a nourishing breakfast combines a source of high-quality protein<\/a> with healthy fats and fiber-rich carbs<\/a>. This trifecta ensures a balanced meal that\u2019s packed with sustained energy, supports stable blood sugar, and keeps you fueled until lunch. <\/p>\n
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\n $\"Camille$ <\/div>\n<\/div>\n
How to Build a Healthy Breakfast<\/h2>\n
New to crafting a healthy breakfast? Choose one or two ingredients from each category below. Your belly and brain will thank you!<\/p>\n
1. Protein<\/h3>\n
Be it animal or plant-based<\/a>, protein is the foundation of a satisfying breakfast. Think\u2014eggs, Greek yogurt (or skyr), cottage cheese, tofu, turkey bacon, smoked salmon, ground beef, protein powder<\/a>, etc.<\/p>\n
2. Colorful produce<\/h3>\n
The sky\u2019s the limit. Our favorites: berries, kiwi, oranges, pears, apples, papaya, bananas, spinach, mushrooms, tomatoes, bell peppers, and sweet potatoes.<\/p>\n
3. Healthy fats<\/h3>\n
For vitamin absorption, happy hormones, and satiation, don\u2019t forget healthy fats. We love ghee, avocado<\/a>, walnuts, almonds, hemp seeds, chia seeds, and goat cheese.<\/p>\n
4. Probiotics<\/h3>\n
Add a spoonful of probiotics<\/a> to your plate. It\u2019s an easy way to nourish your gut shortly after waking. Beyond yogurt, blend kefir into your smoothie<\/a> or top your savory oats<\/a> with kimchi\/sauerkraut.<\/p>\n
$\"healthy$ <\/a><\/figure>\n
All About Protein<\/h2>\n
Be it sweet or savory, a\u00a0 protein-rich breakfast<\/a>\u00a0reigns supreme. It plays a crucial role in maintaining\u00a0 hormone balance<\/a>, stable\u00a0blood sugar levels, and promoting satiety. By incorporating protein in the morning, you\u2019re supporting everything from appetite regulation to a strong metabolism. Plus, protein\u2014paired with regular\u00a0 strength training<\/a>\u2014increases muscles mass. And this improves everything from bone health to\u00a0physique goals.<\/p>\n
Why should you eat protein for breakfast?<\/h2>\n
Whether you\u2019re on a weight loss<\/a>, weight maintenance, or weight gain journey,\u00a0consuming protein in the morning provides a range of benefits:<\/p>\n
Sustained energy<\/h3>\n
Protein takes longer to digest than\u00a0carbs, providing a steady and sustained release of energy. This can help you avoid\u00a0 energy crashes<\/a>\u00a0and mid-morning slumps.<\/p>\n
Stable appetite<\/h3>\n
Protein-rich breakfasts help control hunger hormones, reducing the likelihood of overeating later in the day. This can be particularly beneficial for weight management.<\/p>\n
Muscle strength<\/h3>\n
For those who\u00a0 exercise\u00a0regularly<\/a>, protein is\u00a0vital<\/em>\u00a0for muscle repair and growth. Starting your day with\u00a0protein\u00a0can help support your fitness goals.<\/p>\n
Healthy metabolism<\/h3>\nThe\u00a0 thermic effect<\/a>\u00a0of 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!<\/p>\n
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\n $\"Woman$ <\/div>\n<\/div>\n
When is the best time to eat breakfast?<\/h2>\n
It\u2019s not just about\u00a0what<\/em>\u00a0you eat for breakfast.\u00a0When\u00a0you eat matters, too. Fueling within\u00a030-90 minutes<\/a>\u00a0of rising is necessary for re-energizing and re-hydrating the body. You can\u2019t drive your car without gas, so don\u2019t ask your body to go anywhere without energy. If you don\u2019t currently wake up hungry, aim for something light to start:\u00a0 chia pudding<\/a>, 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<\/a>. This can help guide your breakfast choices! <\/p>\n
Why a Savory Breakfast Is Worth the Hype<\/h2>\n
With the what and the when under your belt, why <\/em>should you eat a savory breakfast? Eating a savory breakfast comes with multiple perks:<\/p>\n
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Helps maintain stable blood sugar levels, minimizing the spikes and crashes often associated with high-carbohydrate and sugary meals.<\/li>\n
Provides the building blocks for balanced hormones.<\/li>\n
Keeps you fuller, longer.<\/li>\n
Supports overall metabolic health, reducing mid-morning cravings.<\/li>\n
Sets a positive tone for healthy eating throughout the day.<\/li>\n<\/ul>\n
$\"Woman$ <\/figure>\n
How does a savory breakfast support balanced blood sugar?<\/h2>\n
A savory breakfast can play a crucial role in maintaining stable blood sugar levels<\/a>. Unlike sugary or high-carb breakfasts<\/a> (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.<\/p>\n
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Savory Breakfast Ingredients for Balanced Blood Sugar<\/h2>\n
To craft a savory breakfast\u2014that supports everything from stable blood sugar to happy hormones\u2014consider these fridge and pantry staples<\/a>.<\/p>\n
Eggs.<\/strong> A versatile breakfast staple, eggs are packed with protein and essential nutrients.<\/p>\n
Avocado.<\/strong> Rich in healthy fats and fiber, avocado adds creaminess and satiety.<\/p>\n
Leafy greens.<\/strong> Spinach, kale, and arugula are low in carbs and high in fiber, vitamins, and minerals.<\/p>\n
Tomatoes.<\/strong> A good source of vitamins A and C, tomatoes add flavor and nutrients, sans a blood sugar spike.<\/p>\n
Mushrooms.<\/strong> Also low in calories and high in fiber, mushrooms provide umami flavor and are a great addition to any savory dish<\/a>.<\/p>\n
Cheese.<\/strong> A source of protein and fat, cheese adds flavor and richness. For a high protein cheese, reach for cottage cheese<\/a>!<\/p>\n
Lean meats.<\/strong> Turkey sausage, chicken breast, and smoked salmon are excellent protein options that contribute to feeling full.<\/p>\n
Greek yogurt.<\/strong> High in protein and probiotics, Greek yogurt can be used in savory bowls<\/a> or as a topping on breakfast tacos.<\/p>\n
Legumes.<\/strong> Beans and lentils are high in protein and fiber\u2014filling additions to a plant-forward breakfast.<\/p>\n
Nuts and seeds.<\/strong> Almonds, chia seeds, and flaxseeds<\/a> add crunch, protein, and healthy fats.<\/p>\n
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\n $\"Woman$ <\/div>\n<\/div>\n
14 Savory Breakfast Ideas That Won\u2019t Spike Your Blood Sugar<\/h2>\n
With those ingredients in mind, here are a few breakfast ideas to satisfy your savory cravings.<\/p>\n
Smoked Salmon Crackers<\/h3>\n
Spread cream cheese on 4-5\u00a0 seedy crackers<\/a>. 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.<\/p>\n
Poached Eggs with Breakfast Sausage<\/h3>\n
Poach 2-3 eggs. Enjoy with 1-2 organic breakfast sausages and a whole-grain English muffin toasted with mashed avocado, sea salt, and\u00a0nutritional yeast. For more fiber, add a side of saut\u00e9ed spinach.<\/p>\n
Cottage Cheese Parfait<\/h3>\n
Layer cottage cheese with roasted butternut squash (prepped the night before!), almond butter,\u00a0hemp seeds, and pumpkin seeds. For a touch of sweetness, add a drizzle of raw honey.<\/p>\n
Scrambled Tofu with Root Veggies<\/h3>\n
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 saut\u00e9 until warm. Top your scramble with crumbled goat cheese (optional). Serve with a side of berries.<\/p>\n
Spiced Quinoa Porridge<\/h3>\n
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<\/a>. Top with chopped pear, pumpkin seeds, Greek yogurt, and 1-2 spoonfuls of almond butter.<\/p>\n
Cauliflower Oatmeal with Tahini<\/h3>\n
In a\u00a0saucepan, combine oats (1\/2-1 cup) with 1\/3 cup frozen riced cauliflower, water, milk, cinnamon, 1 tablespoon\u00a0ground flax, and 1 tablespoon\u00a0chia seeds. Once cooked, turn off heat. Add in two scoops unflavored collagen peptides<\/a>. Mix. Top with berries,\u00a0tahini, and\u00a0hemp seeds.<\/p>\n
Protein Bento Box<\/h3>\n
On the go? In\u00a0tupperware, toss in hard-boiled eggs, deli ham, sharp cheddar cheese, sliced fruit of choice, and a packet of\u00a0cashew butter.<\/p>\n
Turkey and Avocado Wrap<\/h3>\n
Fill a whole-grain wrap with deli turkey, provolone cheese, mashed avocado, sliced heirloom tomato, sauerkraut, a drizzle of balsamic glaze, and micro greens.<\/p>\n
Asparagus Frittata<\/a><\/h3>\n
Calling all frittata lovers\u2014this one\u2019s for you. This easy frittata<\/a> 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,\u00a0and<\/em>\u00a0it happens to be an incredibly\u00a0healthy breakfast or brunch.<\/p>\n
Tuna and Avocado Toast<\/a><\/h3>\n
Heaven on sourdough, this toast<\/a> comes together quickly and is made from pantry staples. It\u2019s incredibly flavorful, packed with healthy fats and protein, and pairs beautifully with an iced matcha latte.<\/p>\n
Green Shakshuka<\/a><\/h3>\n
This green shakshuka<\/a> is the kind of recipe that looks fancy but doesn\u2019t 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\u2014a tasty and Instagram-worthy breakfast staple.<\/p>\n
Tofu Scramble with Chili Sambal<\/a><\/h3>\n
Plant-based breakfast is served! If you\u2019re looking for an egg alternative, this is it. Rich in antioxidants and anti-inflammatory ingredients, this tofu scramble<\/a> incorporates a variety of herbs and spices for a truly epic\u2014and fully loaded\u2014toast.<\/p>\n
Savory Cottage Cheese Bowl<\/a><\/h3>\n
Gang\u2019s 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<\/a> in a matter of minutes. <\/p>\n
Ricotta Toast<\/a><\/h3>\n
The best things in life are often the simplest. This toast<\/a> 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.<\/p>\n
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\n $\"Yogurt$ <\/div>\n<\/div>\n
Popular Sweet Breakfast Foods That Spike Blood Sugar<\/h2>\n
On the flip side, there are a variety of\u00a0 sneaky breakfast foods<\/a>\u00a0that spike blood sugar. Not only are these zapping your energy, but they\u2019re encouraging your brain to crave more <\/em>sugar. Not the goal! Of course, it\u2019s not about banning French toast<\/a> or a stack of pancakes<\/a> from the table. Rather, it\u2019s about making mindful choices to feel your best. Fortunately, once you begin prioritizing savory foods, you\u2019ll crave the following sweet breakfast foods less and less:<\/p>\n
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Non-fat\/flavored yogurt<\/li>\n
Oat milk<\/a> <\/li>\n
Cereal <\/li>\n
Traditional waffles, pancakes, etc.<\/li>\n
Most packaged breads and bagels<\/li>\n
Fruit juice<\/li>\n
Protein bars<\/a><\/li>\n<\/ul>\n
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Skip the Sugary Breakfast<\/h2>\n
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\u2019ll likely reach for less sugar (and fewer snacks) later on. Best of all, embracing a savory breakfast isn\u2019t just delicious\u2014it\u2019s a strategic habit that supports your entire well-being.<\/p>\n<\/div>\n

How to Build a Healthy Breakfast<\/h2>\nNew to crafting a healthy breakfast? Choose one or two ingredients from each category below. Your belly and brain will thank you!<\/p>\n

14 Savory Breakfast Ideas That Won\u2019t Spike Your Blood Sugar<\/h2>\nWith those ingredients in mind, here are a few breakfast ideas to satisfy your savory cravings.<\/p>\n

Cottage Cheese Parfait<\/h3>\nLayer cottage cheese with roasted butternut squash (prepped the night before!), almond butter,\u00a0hemp seeds, and pumpkin seeds. For a touch of sweetness, add a drizzle of raw honey.<\/p>\n

Turkey and Avocado Wrap<\/h3>\nFill a whole-grain wrap with deli turkey, provolone cheese, mashed avocado, sliced heirloom tomato, sauerkraut, a drizzle of balsamic glaze, and micro greens.<\/p>\n

How to Build a Healthy Breakfast<\/h2>\n
New to crafting a healthy breakfast? Choose one or two ingredients from each category below. Your belly and brain will thank you!<\/p>\n

14 Savory Breakfast Ideas That Won\u2019t Spike Your Blood Sugar<\/h2>\n
With those ingredients in mind, here are a few breakfast ideas to satisfy your savory cravings.<\/p>\n

Cottage Cheese Parfait<\/h3>\n
Layer cottage cheese with roasted butternut squash (prepped the night before!), almond butter,\u00a0hemp seeds, and pumpkin seeds. For a touch of sweetness, add a drizzle of raw honey.<\/p>\n

Turkey and Avocado Wrap<\/h3>\n
Fill a whole-grain wrap with deli turkey, provolone cheese, mashed avocado, sliced heirloom tomato, sauerkraut, a drizzle of balsamic glaze, and micro greens.<\/p>\n