Healthy Ingredients

Stabilise blood sugar with 7 easy ideas for a high-protein breakfast

Research shows that opting for a high-protein breakfast can help us to keep blood sugar levels under control. As a result, we may find that we’re better able to keep cravings at bay, and have steadier energy levels throughout the day.

A 2023 study looked at the effect that eating a high-protein breakfast has on blood glucose levels after a morning meal, as well as after lunch and dinner that same day.

12 young, healthy participants were selected for the trial (three men and nine women) and their responses to the following meal combinations were tracked: a normal breakfast and skipped lunch; a high-protein breakfast and skipped lunch; a normal breakfast followed by lunch; and a high-protein breakfast followed by lunch.

The results showed that, when compared to eating a normal breakfast, opting for a high-protein meal resulted in lower blood sugar levels throughout the morning, as well as after the lunch and dinner that followed. These lower levels were not found in those that skipped their midday meal, however, so be sure to make time for your lunch break.

7 ideas for a high-protein breakfast

Break your fast with our go-to easy, blood sugar-balancing breakfasts.

Eggs any which way

Boiled, poached, scrambled or fried – this affordable protein is a great way to start the day.

Greek yoghurt bowls

Adorn with nutrient-rich nuts and seeds, as well as berries for extra sweetness and skin-friendly nutrition.

Scrambled tofu

Crumble this plant-based protein into a pan with a glug of extra virgin olive oil. Add plenty of your favourite flavourings (we like turmeric, chilli flakes, garlic, black salt and pepper).

Super smoothie

Pimp up your favourite fruity blend with protein-rich Greek yoghurt, chia seeds, hemp hearts, cottage cheese, nut butters, silken tofu or protein powder.

Fish first

From tinned sardines on toast to smoked salmon with lashings of cream cheese, eating fish first thing delivers plenty of protein as well as healthy fat.

Bring on the beans

Enjoy a serving of beans alongside mushrooms, eggs or grilled veggies for an extra hit of protein. Beans also provide gut-friendly fibre and helpful minerals including magnesium and zinc.

Try our recipe for veggie beans with grilled mushrooms

Tweak your toast

If breakfast without bread leaves you blue, opt for high protein, sprouted grain varieties. Many are now readily available at most supermarkets.

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