What you eat for breakfast can make a big difference when it comes to how you feel the rest of the day. Finding foods that will stabilize your blood sugar will set you up for success with a steady release of energy.

Why should you care about your blood sugar even if you don’t have diabetes, you ask? Well first off you will feel so much better if your blood sugar doesn’t spike and crash throughout the day. That is a huge energy depleter. Preventing spikes and crashes also decreases inflammation, helps prevent mood swings, lessens cravings, makes you more alert, makes it easier for your hormones to regulate themselves…among a million other things!

Here I’ve got 7 breakfasts that I enjoy and have found to keep me satisfied and feeling good! If you follow me on Instagram (@amylorrainenutrition), these will look familiar. 🙂

1. Eggs and Toast

Ok I know this isn’t a new concept, but it really is such a great nutrition combo.  The fiber from whole grain bread (look for that word “whole” in the first flour ingredient…multigrain doesn’t cut it!) and protein and fat from the eggs fills you up and provides you with slow-burning fuel for the rest of your morning!

I always use the whole egg  because the yolk contains about half of the protein that’s in there in the first place!! Not to mention all the fat soluble vitamins the yolk encases as well as folate, B12, and choline! I usually slow scramble mine in grass-fed butter (usually from Kerrygold) or a olive oil cooking spray without propellants.

If I have eggs and I have toast…it’s pretty much guaranteed the eggs are going on top of the toast. 🙂 This time I also topped it with sweet pea shoots. I got mine from the pea shoots salad mix from Organic Girl. I love adding a bit of green to breakfast if I can…you could also use cilantro, parsley, basil…get creative!

2. Savory Oatmeal


Whenever I suggest to clients to try savory oatmeal they ALWAYS say they have never thought of that before. But guys…let me let you in on a secret.  There’s no rule saying you can only eat oatmeal with sweet toppings!!!!!!

This savory oatmeal bowl is topped with a over-medium/hard/runniness of syrup on a cold day fried egg (we’ll talk about that in a minute haha), grass-fed butter, and half an avocado. BTW you get the same nutrients from the avocado if you just scoop it out and plop it on there. I just made it into a flower for fun. 🙂 NOM!

So this fried egg situation. I am super picky about my fried eggs….don’t really know how that happened but there is a verrrrry fine line for me between being feeling like I’m choking down Rocky’s breakfast drink and chewing on a gumball.

3. Golden Smoothie Bowl


In a way I feel like smoothie bowls were created just for me because I always eat smoothies with a spoon anyway! I made a smoothie bowl version of golden milk with all the necessary ingredients to milk (ok ok bad pun) all the amazing benefits from its star ingredient.

Golden Milk is all the rage…and for good reason!! Turmeric is an extremely potent anti-inflammatory and supports the liver’s natural detoxification processes. It also has a lot of antioxidants that help to scavenge free radicals that accumulate from exposure to air pollutants and pesticides, as well as from normal everyday metabolic processes from your body just doing its thing.

One quick note on how to get the MAXIMUM benefit from this glorious rhizome…either eat it with pepper (white or black) to significantly increase absorption AND/OR with fat, since its main nutrient curcumin is fat-soluble. Fun fact…that’s why so many curries start with sautéing turmeric in oil with pepper!

Ok on to the recipe!!

Golden Smoothie Bowl

1 frozen banana

1/2 tsp turmeric powder or grated turmeric

A sprinkle of pepper 

1/4 cup Greek yogurt (NOT fat-free)

1-2 tbsp sliced ginger root (depending on your taste preference!)

~1 tbsp ground flaxseed and/or wheat germ

~1 cup unsweetened almond milk* (add more or less depending on how liquid-y you like it!)

1 tsp honey


Top with whatever you like! I used banana, pepitas, unsweetened coconut flakes, chia seeds, and almond butter!!

*this would probably be even more delish with coconut milk…but almond milk was what I had on hand!

4. Whole Grain High Protein Chocolate Chocolate Chip Muffins with Nut Butter

Chocolate for breakfast ✔️

Looks like a cupcake ✔️

Tastes like a cupcake ✔️

Still good for you ✔️

These Chocolate Chocolate Chip muffins are from a mix made by Kodiak Cakes. They were super easy to make and are 100% whole grain, made with dark chocolate, and have 9g protein per muffin!! Topping them with a dab of peanut butter is quite divine. I’ve also tried their flapjack mix and it is on point.

5. Avocado Toast with Roasted Pepitas and Paprika


This is a #tbt to an oldie but a goodie. There is just something so satisfying about a perfectly ripe avocado smushed onto a hearty slice of bread. My twist on this old classic is to then sprinkle roasted salted pepitas and paprika on top! Seriously sooooo good.

Some other interesting topping ideas I’ve heard are:

-Fried egg and salsa

-green apple slices

-salt and cherry tomatoes


-grilled corn and feta

-sun-dried tomatoes

-pear, gorgonzola, and walnuts

-goat cheese

-squirt of lemon

-smoked salmon and red onion

The options are endless!!

6. Maple Cinnamon Overnight Bulgur


If you haven’t gotten on the overnight oats train yet…what are you waiting for?? I love having something I can just grab and go in the morning. But ah ha! I tricked you…this is actually made with bulgur! But “Overnight Bulgur” doesn’t exactly roll off the tongue.

Anyhow, bulgur is a fun alternative to oats. It has more insoluble fiber, meaning it’s going to soak up less fluid and be a little chewier. Al dente, so to speak. I like that…but if you’re not a fan then stick to regular oats!

Here’s what I put in mine:

Maple Cinnamon Overnight Bulgur

1/2 c bulgur

1 tbsp ground flaxseed

1 tbsp chia seeds

1/2 tsp cinnamon

1 tsp maple syrup

1/4 Greek yogurt

1 cup unsweetened almond milk

1/2 cup blackberries

Just mix it up and let it sit in the fridge overnight! The next morning open it up, stir, and then top with more blackberries, slivered almonds or another nut, and nut butter if you so desire!

7. Jalapeno Cheddar Veggie Frittata Muffins


Closing out this week of brekkies with a something you don’t normally see on your breakfast plate…vegetables! These truly are a complete breakfast in a bite. You’ll get a zillion different kinds of veggies and a truckload of protein from whole eggs and quinoa in just one muffin. But two has been an appropriate breakfast size for me…and I’m not judging if you have something else on the side. (bacon would go nicely) 🙂

1/4 cup dry quinoa
3/4 cup water
1.5 cups chopped mixed vegetables (I used broccoli, cauliflower, tomatoes, jalapeño, grated carrot, and torn spinach and arugula!)
3/4 c shredded cheddar
Salt and pepper
9 eggs
Preheat oven to 350. Place water and quinoa in a saucepan and bring to a boil. Let simmer until all water is absorbed. Mix in all other ingredients except eggs. Divvy up into a 12 muffin tin that has been lined or greased very well. Beat eggs and then divide evenly over the veggies. Bake for 20-25 min.

After enjoying these for a few days in a row I popped the rest in the freezer and am happy to say they reheated quite nicely in the microwave!