Breakfast recipes for stable blood sugar

Have you ever heard the phrase “breakfast is the most important meal of the day”? Well, while it may not be the most important meal, studies do show that a breakfast high in protein, with adequate fiber and fat, can have a positive impact on the hormonal and neural signals that control satiety and regulate food intake.

Protein, fiber, and fat play key roles in hormone regulation, particularly insulin. Insulin is the hormone that helps regulate blood sugar levels by allowing glucose to enter cells and be used for energy. When blood sugar is stable, we feel more satiated, energized, and ready to take on the day—without that dreaded mid-morning slump.

Here are three of my easy, go-to, blood sugar-friendly breakfasts that can be prepared in advance to make healthy eating easier throughout the week. Enjoy!

• Veggie Egg Scramble

  • Organic pasture raised eggs

  • Avocado oil, butter, or ghee

  • Green or yellow zucchini

  • Yellow onion

  • White mushrooms

  • Garlic powder

  • Dried thyme

  • Black pepper

  • Sea salt

• Whisk the eggs in a bowl together and chop your desired vegetables - zucchini, onions, mushrooms, etc.

• Melt oil, butter, or ghee in a hot pan and toss the chopped vegetables in, coating them evenly with the garlic powder, dried thyme, black pepper and sea salt. Sauté your vegetables until they are tender.

• Add additional oil or butter if necessary, then pour in the whisked eggs. Scramble the eggs with the vegetables until thoroughly combined and eggs are cooked but still moist.

• Plate your scramble and eat as is or top with hot sauce, sauerkraut, pickled onions, or a high quality cheese.

• Chia Seed Pudding  

  • ½ cup unsweetened nut milk (ensure there are no fillers or gums, organic is preferred)

  • 2 tablespoons chia seeds

  • ½ teaspoon maple syrup or honey

  • ⅛ teaspoon cinnamon

  • Pinch of sea salt

  • Toppings:

    • Coconut flakes

    • Fresh berries

    • Sliced almonds

    • Pistachios

    • Drizzle of almond butter

    • Cacao nibs

    • Hemp seeds

• Combine the nut milk, chia seeds, maple syrup, and cinnamon in a lidded jar or bowl - mix thoroughly. Chill in the refrigerator for a few hours, then stir well to remove any clumps. Continue chilling for an additional 6 hours or overnight for the pudding to set.

• Alternative method: if the texture of chia seeds doesn’t appeal to you, place all ingredients into a blender and blend thoroughly. Place the mixture into a lidded jar or container and chill as instructed. The texture will be silky, similar to a mouse. 

• Measurements provided are strictly for ratios and does not imply a serving size applicable to every individual

• Savory Breakfast Bowl

  • Organic tofu or high quality ground meat (100% grass-fed beef, organic chicken or turkey)

  • Avocado oil, butter, or ghee

  • Sage and thyme

  • Paprika

  • Black pepper

  • Sea salt

  • Toppings - Have fun here and mix it up from day to day! I will typically add sauerkraut, which is a great source of fiber and probiotics, an over easy egg, pickled onions, mixed greens, or leftover sautéed vegetables.

• Melt oil, butter, or ghee in a hot pan and add your choice of ground meat or tofu.

• Mix the sage, thyme, paprika, black pepper, and salt throroughtly into the meat. Sauté in the pan until cooked thoroughly.

• Plate and top with your choice of toppings. Enjoy!