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  • Writer's pictureTani


Why a savoury breakfast? 

Because a savoury breakfast built around protein will keep your hunger hormones at bay & keep you satisfied until lunchtime.

This is because a savoury breakfast will not cause a huge glucose spike.

Why is a glucose spike a bad thing?

If you start your day with a glucose spike, it will release dopamine in your brain.

This will set you off on a hormone-driven, non-stop glucose-craving rollercoaster, causing you to chase that glucose spike dopamine hit all day.

So, is that why a sweet breakfast a no-no?

Yes. A sweet breakfast will cause a glucose spike & dopamine release. A sweet breakfast will NOT give your body the energy & nutrients it needs.

If you start with a savoury breakfast, it will prevent the rollercoaster from leaving the station.

By taking the savoury breakfast option, you are trading short-term pleasure for long-term energy & control over cravings.

A savoury breakfast WILL give your body the energy & nutrients it needs.

One thing to note, if you feel hungry less than four hours after your Breakfast, you need a bigger Breakfast!

Starting the day with a substantial Savoury Breakfast will set you up for success.

Want some inspiration?

Check out these Savoury Breakfast ideas!


This English muffin recipe ensures every bite is packed full of flavours & is nutritionally balanced. Add an oozy poached egg to the mix if you have an extra few minutes.


  • 1 firm ripe avocado, stone removed, peeled

  • 1/4 tsp dried red chilli flakes

  • 2 tsp lemon juice

  • 4 whole grain English muffins, halved

  • 50g baby spinach leaves

  • 100g sliced smoked salmon

  • Lemon wedges, to serve


Place avocado flesh in a medium size bowl with the chilli flakes and lemon juice.

Mash roughly with a fork & season to taste with sea salt and freshly ground black pepper.


Toast muffins until golden. Top with mashed avocado & divide the smoked salmon & spinach leaves evenly over half the toasted muffins.

Serve with the remaining muffin half & a wedge of lemon. Tip: try adding a poached or fried egg on top.


A savoury breakfast is made easy with this all-in-one frittata tray bake, loaded with mushrooms, cherry tomatoes, & artichoke.


  • 1 tbsp olive oil

  • 200g Swiss brown mushrooms, quartered

  • 150g mixed mushrooms, larger ones sliced

  • 2 garlic cloves, crushed

  • 8 eggs

  • 185ml (3/4 cup) milk

  • 60g (3/4 cup) finely grated parmesan

  • 2 x 130g pkt truss tomatoes, cut from the vine

  • 280g jar artichoke hearts in brine, drained, halved lengthways

  • 100g prosciutto slices

  • Baby rocket, to serve

  • 1/3 cup small fresh basil leaves


Preheat oven to 200C/180C fan forced.

Grease a 5cm-deep, 20 x 26cm baking dish.

Line a baking tray with foil.


Heat oil in a large frying pan over medium-high heat.

Cook the mushroom, stirring, for 5 minutes or until browned and tender.

Add the garlic & cook, stirring for 1 minute.


Meanwhile, whisk together eggs and milk in a large jug.

Stir in half the parmesan.

Season with pepper.

Pour over the base of the prepared dish.

Arrange tomatoes, artichokes & mushrooms on top.

Bake for 25 minutes or until golden and just set.

When the frittata has 10 minutes left of cooking, place the prosciutto in a single layer on the prepared tray.

Bake for 10 minutes or until golden and crisp.

Break into shards.


Place rocket and remaining parmesan in a bowl and toss.

Sprinkle the frittata with basil & prosciutto shards, & serve with the rocket parmesan salad.


Brekkie is a breeze with these quick and easy egg & mushroom bacon cups.


  • 250g Primo Rindless Middle Bacon

  • 50g baby spinach leaves

  • 50g grated tasty cheese

  • 40g Swiss brown mushrooms or button mushrooms, sliced

  • 4 eggs


Preheat oven to 190C/170C fan-forced. Grease a large muffin tin.

Line four holes with a rasher of bacon.


Line each bacon case with spinach leaves.

Scatter half the cheese into each.

Divide mushroom slices between each.

Break an egg into each cup.

Scatter over the remaining cheese.

Cover with foil and bake for 35 minutes or until eggs are just cooked & bacon is lightly golden.

Leave in tins for 5 minutes before removing.

Serve hot or cold.


Here are a few tips to build your own Savoury Breakfast.

An ideal breakfast contains a good amount of protein, fibre, fat & optional starch & fruit (ideally eaten last).

If you are buying breakfast at a Café, opt for avocado on toast, an egg muffin or a ham & cheese sandwich - stay away from the toast & jam, croissant & oats.


Make sure your breakfast contains protein.

Protein can be found in Greek yoghurt, tofu, meat, fish, cheese, cream cheese, protein powder, nuts, nut butter & of course eggs.


Add Fat.

To add some fat to your breakfast, scramble your eggs in olive oil or butter, add slices of avocado, or add a few almonds or chia seeds to your Greek yoghurt.


Extra points for fibre.

Get extra fibre points by adding some spinach, mushrooms or tomatoes to your eggs.


Go easy on the bread.

It's ok to add a slice of toast or a wrap, but make sure it is a small part of your overall breakfast.

The bulk of your Savoury Breakfast should be made up of protein, fat & fibre from veggies.

It's that simple!

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