Starting your day with the right breakfast can make all the difference, especially if you’re trying to keep your blood sugar levels stable. This list of recipes is packed with delicious options that are easy to make and perfect for a protein-rich start to your morning. Each dish has been chosen for its ability to provide sustained energy without the dreaded sugar spike and crash.

*The content of this article is not intended as medical advice.

A slice of frittata with spinach and parmesan.
Spinach Frittata. Photo credit: Running to the Kitchen.
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Easy Breakfast Quesadilla

A plate of breakfast quesadillas with strawberries and ham.
Easy Breakfast Quesadilla. Photo credit: Running to the Kitchen.

This breakfast quesadilla is loaded with melted cheese, scrambled eggs, and ham, combining high-quality proteins and fats for a meal that fuels your morning while keeping your blood sugar in check. Plus, it’s a great way to use leftover ham in a nutritious, energy-boosting breakfast.
Get the Recipe: Easy Breakfast Quesadilla

French Toast Smoothie

French toast smoothie in a blue green glass with cinnamon dusting.
French Toast Smoothie. Photo credit: Running to the Kitchen.

This high-protein French toast smoothie mimics your favorite cinnamon-spiced breakfast but is designed to be low on sugar and high in protein, helping prevent spikes in blood sugar. It’s quick to make and great for a busy morning when you need a balanced, easy-to-digest meal.
Get the Recipe: French Toast Smoothie

Bacon Egg Cups

Bacon wrapped egg cups on a plate with toast and strawberries.
Bacon Egg Cups. Photo credit: Running to the Kitchen.

These bacon egg cups are a convenient and tasty option packed with protein from eggs and bacon, helping to keep your blood sugar stable. Infused with basil and parmesan, they provide a flavorful start to the day without a sugar spike.
Get the Recipe: Bacon Egg Cups

Sweet Potato Hash

Sweet potato hash with poached eggs in a cast iron skillet.
Sweet Potato Hash. Photo credit: Running to the Kitchen.

Kick off your morning with this quick, Mexican-inspired sweet potato hash with a spicy harissa kick. Sweet potatoes are a good source of complex carbohydrates, which release energy slowly and help maintain stable blood sugar levels. Perfect for any meal, especially if you’re looking for a hearty, nutritious breakfast.
Get the Recipe: Sweet Potato Hash

Asparagus Omelette Souffle

Asparagus Omelette Souffle slices on white plates.
Asparagus Omelette Souffle. Photo credit: Running to the Kitchen.

This light, fluffy asparagus omelette souffle is stuffed with fresh veggies and optional goat cheese, making it a protein-rich breakfast that won’t cause blood sugar spikes. The eggs provide high-quality protein that helps keep you full and your blood sugar stable.
Get the Recipe: Asparagus Omelette Souffle

Perfect Protein Pancakes

Protein pancakes garnished with blueberries and maple syrup drizzle.
Perfect Protein Pancakes. Photo credit: Running to the Kitchen.

Packed with 30 grams of protein per serving, these pancakes are more than just a treat; they’re a smart breakfast choice that helps maintain your blood sugar levels throughout the morning. Top them with your favorite low-sugar toppings for an added flavor boost.
Get the Recipe: Perfect Protein Pancakes

Strawberry Oatmeal

Strawberries and cream oatmeal garnished with fresh strawberry slices in a bowl with a spoon.
Strawberry Oatmeal. Photo credit: Running to the Kitchen.

This creamy strawberry oatmeal is prepared on the stove-top and is brimming with natural strawberry flavors. Oats are an excellent source of soluble fiber that helps manage blood sugar levels by slowing carbohydrate absorption and digestion. Plus, it includes two secret ingredients that considerably increase the protein and fat content, balancing out the macronutrients in this bowl beautifully.
Get the Recipe: Strawberry Oatmeal

Chicken Sausage Breakfast Tostadas

Chicken sausage breakfast tostadas with on parchment paper.
Chicken Sausage Breakfast Tostadas. Photo credit: Running to the Kitchen.

Start your day with these high-protein chicken sausage breakfast tostadas, topped with avocado and tomatoes. The protein and healthy fats help manage blood sugar levels, ensuring you get a steady release of energy without the highs and lows.
Get the Recipe: Chicken Sausage Breakfast Tostadas

Cheesy Potato Breakfast Casserole

Cheesy potato and sausage casserole in a baking dish on wooden surface.
Cheesy Potato Breakfast Casserole. Photo credit: Running to the Kitchen.

This hearty breakfast casserole features eggs, turkey sausage, and a bit of apple, providing a good mix of protein, fiber, and fats. The combination helps slow digestion and prevent blood sugar spikes, making it a perfect brunch dish to keep you satisfied throughout the morning.
Get the Recipe: Cheesy Potato Breakfast Casserole

Sweet Potato Turkey Patties

Sweet potato turkey patties stacked on baby greens.
Sweet Potato Turkey Patties. Photo credit: Running to the Kitchen.

These sweet potato turkey patties are rich in protein and complex carbs, ideal for a filling breakfast or lunch that won’t make your blood sugar spike. You can enjoy them between bread or over a salad for a balanced meal.
Get the Recipe: Sweet Potato Turkey Patties

Ground Chicken Sausage Patties

Ground chicken sausage breakfast patties in a cast iron skillet.
Ground Chicken Sausage Patties. Photo credit: Running to the Kitchen.

Make your breakfast interesting with these homemade chicken sausage patties, mixed with apples and spices for added flavor without excess sugar. They’re not only easy to prepare but also great for a protein-rich start to your day that stabilizes blood sugar levels.
Get the Recipe: Ground Chicken Sausage Patties

Spinach Frittata

A slice of frittata with spinach and parmesan.
Spinach Frittata. Photo credit: Running to the Kitchen.

This spinach frittata is not just light and fluffy; it’s also filled with protein from eggs and nutrients from spinach, making it a balanced meal that supports steady blood sugar levels. Enjoy it for breakfast, lunch, or dinner; it’s versatile and steady on the sugar.
Get the Recipe: Spinach Frittata

Kale and Feta Egg Bake

Kale and feta egg bake in a white ramekin with a piece of toasted bread to the side.
Kale and Feta Egg Bake. Photo credit: Running to the Kitchen.

This simple kale and feta egg bake is not only easy to prepare but also balanced with proteins from eggs and nutrients from kale, which help keep your blood sugar steady. It’s a great lazy dinner option that doubles as a nutritious breakfast choice.
Get the Recipe: Kale and Feta Egg Bake

Smoked Salmon BLAT

Salmon BLT with avocado on an English muffin.
Smoked Salmon BLAT. Photo credit: Running to the Kitchen.

Try this smoked salmon BLAT with creamy avocado and everything bagel seasoning for a fresh take on brunch. Loaded with healthy fats and protein, it’s perfect for a filling meal that keeps your blood sugar in check, thanks to the lean proteins and heart-healthy fats that help slow down sugar absorption.
Get the Recipe: Smoked Salmon BLAT

Burger Eggs Benedict

Open faced burger eggs benedict on a metal plate with a fork.
Burger Eggs Benedict. Photo credit: Running to the Kitchen.

This open-faced burger eggs benedict is served on a grain-free English muffin, making it lower in carbs and high in protein, which is great for maintaining blood sugar levels. It’s a creative and filling start to the day that packs flavor without the sugar rush.
Get the Recipe: Burger Eggs Benedict

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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