Build Your Own Savoury Breakfast

How to Build Your Own Savoury Breakfast: The Glucose Goddess Way

When it comes to balancing blood sugar, a savoury breakfast is one of the best things you can do for your body. Unlike traditional sweet breakfasts that can cause glucose spikes (think pastries, cereals, or sugary smoothies), a savoury breakfast keeps your energy stable and helps manage hunger throughout the day. While it may not be what you’re used to, embracing savoury options in the morning is a powerful step towards health and balance.

This blog will guide you on how to confidently create your own savoury breakfast following the Glucose Goddess method, with clear suggestions for fibre, protein, fats, and healthy carbs. By understanding how to mix and match these elements, you'll feel empowered to whip up delicious meals that keep your blood sugar stable and your body nourished.

Key Components of a Glucose-Friendly Breakfast

Here’s a breakdown of what your breakfast should include to keep you full, satisfied, and in control of your hunger:

1. Fibre

2. Protein

3. Healthy Fats

4. Complex Carbohydrates (optional and eaten last)

1. Fibre: The Foundation

Fibre is essential for controlling blood sugar and ensuring smooth digestion. It slows down glucose absorption, helping you avoid spikes and crashes.

Suggested Fibre Sources & Weights:

• Vegetables (cooked or raw):

  • Spinach, kale, broccoli, courgettes, peppers – around 1 cup

• Seeds:

  • Chia seeds, flaxseeds, pumpkin seeds – 1 tablespoon

• Legumes:

  • Lentils, chickpeas – around 1/4 cup cooked

Fibre is your first bite! Start your meal with vegetables or fibre-rich foods to lay a steady foundation for your blood sugar.

2. Protein: Satiate and Energise

Protein helps you stay full longer, supports muscle health, and contributes to slow glucose absorption.

Suggested Protein Sources & Weights:

• Eggs:

  • 2-3 eggs (scrambled, poached, boiled)

• Greek Yoghurt:

  • 1 cup unsweetened, full-fat Greek yoghurt

• Tofu or Tempeh:

  • 1/2 cup cooked

• Chicken or Turkey Sausage (nitrate-free):

  • 1 small link or around 50-75g

• Smoked Salmon:

  • Around 50-75g

Once you’ve eaten your fibre-rich veggies, move on to your protein. It provides staying power to keep you satisfied until your next meal.

3. Healthy Fats: Stay Satiated

Fats are crucial for balancing blood sugar, as they slow down the absorption of glucose and help keep you feeling full for longer.

Suggested Healthy Fat Sources & Weights:

• Avocado:

  • 1/2 avocado

• Olive Oil:

  • 1 tablespoon (for cooking or drizzling)

• Nuts:

  • Almonds, walnuts, or cashews – a small handful (15-20g)

• Nut Butters:

  • Almond butter or peanut butter – 1 tablespoon

Incorporate healthy fats to keep your energy steady and avoid mid-morning crashes. Fats pair beautifully with fibre and protein, creating a nutrient-dense meal.

4. Complex Carbohydrates: Fuel with Balance (Optional)

Carbs are a source of energy, but they can cause spikes if eaten alone. In the Glucose Goddess method, we include carbs after eating fibre, protein, and fats to prevent glucose spikes.

Suggested Complex Carbohydrate Sources & Weights:

• Wholegrain or Sourdough Bread:

  • 1 slice

• Quinoa:

  • 1/4 cup cooked

• Sweet Potatoes:

  • 1/2 medium-sized sweet potato (baked or boiled)

• Oats (if you prefer an oat-based breakfast):

  • 1/4 cup (pair with savoury toppings like avocado, seeds, and eggs)

If you choose to include complex carbs in your breakfast, save them for last to avoid sharp blood sugar spikes.

Building Your Savoury Breakfast: Mix & Match

Now that you understand the components, let’s look at some fresh examples of how you can mix and match these elements to create balanced, delicious savoury breakfasts:

Example 1: Veggie-Stuffed Omelette

• Fibre: 1 cup of sautéed mushrooms, onions, and peppers

• Protein: 3 eggs (whisked for the omelette)

• Healthy Fats: Cook in 1 tablespoon olive oil and serve with 1/4 avocado

• Complex Carbs (optional): 1 slice of wholegrain toast

Example 2: Tofu Scramble with Greens

• Fibre: 1 cup cooked kale and spinach

• Protein: 1/2 cup firm tofu, crumbled

• Healthy Fats: 1 tablespoon olive oil for cooking, and a sprinkle of hemp seeds

• Complex Carbs (optional): 1/2 sweet potato, roasted

Example 3: Salmon and Veggie Bowl

• Fibre: 1 cup cucumber, cherry tomatoes, and mixed greens

• Protein: 50-75g smoked salmon

• Healthy Fats: 1/2 avocado and 1 tablespoon olive oil drizzled on the salad

• Complex Carbs (optional): 1/4 cup cooked quinoa

Why Savoury Over Sweet?

You might be thinking, "But I love my sweet breakfast!" While there’s nothing wrong with enjoying something sweet, starting your day with a sugary meal (like fruit bowls or pancakes) can lead to a blood sugar rollercoaster that makes you feel tired, hungry, and craving more sugar throughout the day.

By switching to a savoury breakfast, you’re prioritising balance and giving your body the nutrients it needs to thrive. Sweet foods can still be part of your day, but it’s best to have them later in the afternoon when your body is more prepared to handle a glucose spike.

Weighing It Out: A Quick Reference

Here’s a quick guide to the suggested amounts for each component:

• Fibre (vegetables, seeds, legumes): 1 cup of veggies or 1 tablespoon of seeds

• Protein (eggs, yoghurt, sausage): 2-3 eggs or 50-75g of protein

• Healthy Fats (avocado, nuts, olive oil): 1/2 avocado or 1 tablespoon oil or nut butter

• Complex Carbs (bread, sweet potatoes, quinoa): 1 slice or 1/4 cup cooked

A Final Thought

Savoury breakfasts might be different from what you’re used to, but embracing this approach will give you more energy, improve your mood, and help you regulate your blood sugar. Remember, balance is key, and this is about nourishing your body for long-term health. You can still enjoy your favourite sweet treats later in the day—just start your morning with the right fuel for your body!