Maintaining stable blood sugar levels is crucial for overall health, and starting your day with a savory breakfast can help achieve this. Savory breakfasts often contain balanced proportions of proteins, healthy fats, and complex carbohydrates, which help to prevent spikes in blood sugar. Here are 15 delicious and easy-to-make savory breakfast recipes that can help keep your blood sugar levels in check.
Recipe 1. Everything Bagel Avocado Toast
Description: This breakfast is quick and packed with healthy fats and fiber from the avocado, helping to keep you full longer.
Ingredients:
- 1 slice whole-grain bread
- 1/2 avocado
- 1 tsp everything bagel seasoning
Directions:
- Toast the whole-grain bread.
- Mash the avocado and spread it over the toast.
- Sprinkle everything bagel seasoning on top.
Recipe 2. Egg Sandwiches with Rosemary, Tomato & Feta
Description: A hearty sandwich that’s rich in protein and antioxidants from tomatoes and rosemary.
Ingredients:
- 2 slices whole-grain bread
- 2 eggs
- 1 tomato, sliced
- 1 tsp fresh rosemary, chopped
- 2 tbsp feta cheese
Directions:
- Toast the bread.
- Cook the eggs as desired (fried, scrambled, or poached).
- Layer the eggs, tomato slices, rosemary, and feta cheese between the toasted bread slices.
Recipe 3. Baked Eggs with Roasted Vegetables
Description: A nutritious option that combines the benefits of eggs with fiber-rich roasted vegetables.
Ingredients:
- 4 eggs
- 2 cups mixed roasted vegetables (e.g., bell peppers, zucchini, and onions)
- Salt and pepper to taste
Directions:
- Preheat oven to 375°F (190°C).
- Arrange the roasted vegetables in a baking dish.
- Make four wells in the vegetables and crack an egg into each well.
- Season with salt and pepper.
- Bake for 15-20 minutes until eggs are set.
Recipe 4. Baby Kale Breakfast Salad with Bacon & Egg
Description: A nutrient-dense salad featuring baby kale, a great source of vitamins and fiber.
Ingredients:
- 2 cups baby kale
- 1 slice bacon, cooked and crumbled
- 1 poached egg
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Directions:
- Toss baby kale with olive oil, lemon juice, salt, and pepper.
- Top with crumbled bacon and poached egg.
Recipe 5. Apple, Bacon, and Sweet Potato Mini Casseroles
Description: A delicious combination of sweet and savory flavors that’s perfect for meal prep.
Ingredients:
- 1 apple, diced
- 2 slices bacon, cooked and crumbled
- 1 sweet potato, grated
- 4 eggs
- Salt and pepper to taste
Directions:
- Preheat oven to 350°F (175°C).
- Mix apple, bacon, and sweet potato in a bowl.
- Divide mixture into greased muffin tins.
- Beat eggs with salt and pepper, then pour over the mixture in muffin tins.
- Bake for 20-25 minutes until set.
Recipe 6. Huevos Rancheros Tacos
Description: A classic Mexican-inspired breakfast that’s rich in protein and fiber.
Ingredients:
- 2 corn tortillas
- 2 eggs
- 1/2 cup black beans
- 1/4 cup pico de gallo
- 1/4 avocado, sliced
Directions:
- Warm the tortillas.
- Cook the eggs as desired.
- Layer eggs, black beans, pico de gallo, and avocado on tortillas.
Recipe 7. Southwest Breakfast Quesadilla
Description: A cheesy, protein-packed breakfast with a kick of pico de gallo.
Ingredients:
- 1 whole-grain tortilla
- 2 eggs, scrambled
- 1/4 cup shredded cheese
- 2 tbsp pico de gallo
Directions:
- Heat a skillet over medium heat.
- Place the tortilla in the skillet, sprinkle with cheese, and add scrambled eggs and pico de gallo.
- Fold the tortilla and cook until cheese melts.
Recipe 8. Roasted Sweet Potato Breakfast Sandwich
Description: A unique sandwich that combines the sweetness of roasted sweet potatoes with the richness of fried eggs.
Ingredients:
- 2 whole-grain English muffins
- 1 sweet potato, roasted and sliced
- 2 fried eggs
Directions:
- Toast the English muffins.
- Layer roasted sweet potato and fried egg on each muffin half.
Recipe 9. Scrambled Eggs with Sausage
Description: A simple and satisfying breakfast that’s high in protein.
Ingredients:
- 2 eggs
- 2 turkey sausage links
- Salt and pepper to taste
Directions:
- Cook the sausage according to package instructions.
- Scramble the eggs with salt and pepper in the same pan.
- Serve the scrambled eggs with sausage.
Recipe 10. Cheddar and Zucchini Frittata
Description: A fluffy frittata that’s a great way to use up extra zucchini.
Ingredients:
- 4 eggs
- 1/2 cup grated cheddar cheese
- 1 cup grated zucchini
- Salt and pepper to taste
Directions:
- Preheat oven to 350°F (175°C).
- Mix eggs, cheddar cheese, zucchini, salt, and pepper in a bowl.
- Pour into a greased baking dish.
- Bake for 20-25 minutes until set.
Recipe 11. Vegetable Omelets
Description: A versatile dish that can include any vegetables you have on hand.
Ingredients:
- 3 eggs
- 1/2 cup mixed vegetables (e.g., bell peppers, spinach, mushrooms)
- Salt and pepper to taste
Directions:
- Whisk eggs with salt and pepper.
- Cook the vegetables in a skillet until tender.
- Pour eggs over the vegetables and cook until set.
Recipe 12. Southwestern Waffle
Description: A fun twist on a traditional waffle with savory toppings.
Ingredients:
- 1 whole-grain waffle
- 1/4 avocado, sliced
- 2 tbsp salsa
- 1 fried egg
Directions:
- Toast the waffle.
- Top with avocado, salsa, and a fried egg.
Recipe 13. Ham and Broccoli Breakfast Casserole
Description: A hearty casserole that combines ham and broccoli with eggs.
Ingredients:
- 1 cup chopped ham
- 1 cup chopped broccoli
- 6 eggs
- 1/2 cup milk
- Salt and pepper to taste
Directions:
- Preheat oven to 350°F (175°C).
- Mix ham, broccoli, eggs, milk, salt, and pepper in a bowl.
- Pour into a greased baking dish.
- Bake for 30-35 minutes until set.
Recipe 14. Savory Oatmeal with Tomato & Sausage
Description: A savory take on traditional oatmeal, perfect for a filling breakfast.
Ingredients:
- 1/2 cup oats
- 1 cup water
- 1/4 cup cherry tomatoes, halved
- 2 sausage links, cooked and sliced
Directions:
- Cook oats with water according to package instructions.
- Stir in tomatoes and sausage.
Recipe 15. Southwestern Breakfast Tostadas
Description: Crisp tostadas topped with protein-rich black beans and fresh veggies.
Ingredients:
- 2 tostadas
- 1/2 cup mashed black beans
- 1/4 cup queso fresco
- 2 tbsp chopped cilantro
- 1/4 cup diced tomatoes
Directions:
- Spread mashed black beans on tostadas.
- Top with queso fresco, cilantro, and tomatoes.