While it might be easy to grab coffee and a croissant first thing, fueling our bodies with sweets after fasting overnight can leave us feeling sluggish and tired before noon. Savory breakfasts are nothing new! You’ll find them in cuisines all over the world―Shakshuka, a spiced eggs and yogurt dish in the Middle East, Congee, a savory porridge in Asia, and Æggekage, a savory Scandinavian omelet. Research shows that a savory breakfast that prioritizes protein and healthy fats can help stabilize your blood sugar, keep you feeling fuller for longer, and provide slow-release energy. We’ve gathered some of our favorites, packed with nutrients and flavor for you to try.
Here are 5 nutritious savory breakfasts to fuel your day!
Easy Tofu Scramble, Feasting at Home
Plant based, quick to make, and nutrient dense, this may become your new go-to breakfast. Tofu is a great source of protein, and this recipe packs in 13g of protein and is made with heart-friendly olive oil. We always trust recipes from Sylvia, a professional chef, former restaurant owner, and wedding caterer with over 30 years of experience in the kitchen!
Total time: 15 mins
Pesto Eggs in Purgatory, Brocc Your Body
This is an Italian version of a breakfast classic, Shakshuka. Italian flavors of pesto, marinara sauce, and parmesan make this a winner. It’s also a crowd pleaser for a weekend brunch and a mercifully easy clean up, as everything is cooked in one skillet! Eggs are a good protein source, with each egg containing 6g of protein. And, they’re a surprisingly great source of vitamin D―one serving of two eggs contains 82% of your recommended daily intake!
Total time: 15 mins
The Best Migas, Pinch of Yum
Add a little Tex-Mex to the start of your day with these nutritious breakfast tacos. Black beans are chock-full of protein and fibre, and the healthy fat in avocado will keep you feeling fuller for longer. If you have extra time on a Sunday morning, this is the recipe to go for.
Total time: 30 mins
Open Rye Sandwich with Smoked Salmon & Herb Cream Cheese, Food Network
Go Nordic with this open-faced smoked salmon sandwich! Rye is a super flour―it’s good for your heart, stabilizes blood sugar, and helps your digestion. The nutty flavor pairs well with your favourite smoked salmon, a great source of heart-healthy omega-3 fatty acids. We recommend making extra of the easy homemade cream cheese, which would also taste great on a bagel!
Total time: 10 mins
Spinach & Scallion Buckwheat Pancakes, Let Them Eat Dirt
This simple but delicious savory pancake recipe from Oregon farmer Andrea Bemis is one to bookmark. Buckwheat is a gluten-free grain. It also has a high nutritional value and is full of surprising benefits, such as being a great source of iron. There is a diverse range of protein in this recipe―eggs, yogurt, cheese, and spinach―which will all keep you feeling full. Make extra as these also make for a tasty quick snack or lunch.
