The Health Benefits Of Savory Breakfasts & 15 High-Protein Recipe Ideas

It's breakfast time! What are you choosing—something sweet or savory?

Many (if not most) common breakfasts in the U.S. lean in the sweet direction: Cereals, pastries, oatmeals, and the like tend to star in most morning routines. But since most of us already get plenty of sugar from the rest of our daily diets, it might be time for a change during our morning meals.

Before we dive into the savory-versus-sweet debate, let's lay down one key principle: For your health, eating breakfast is important, full stop. Research shows that skipping the first meal of the day is associated with weight gain1 (not loss!) and increased risk of Type 2 diabetes2. Your body is most sensitive to insulin early in the day, so you're best able to metabolize the food you eat at this time.

"Savory breakfasts can be higher in protein," says Erin Palinski-Wade, R.D., CDCES, author of 2 Day Diabetes Diet and creator of The Blood Sugar Fix. Protein is a satiating (filling) micronutrient that is essential for muscle growth, blood sugar balance, and more—and you want to get plenty of it in your morning meal.

However, she points out that this isn't always the case—it depends on the foods you choose. When building a savory breakfast, opt for high-protein foods. They'll help you start early to reach your protein target for the day (upward of 100 grams for most people).

When you eat protein after a night's fast, it switches your body from a catabolic state (where it breaks down protein for its amino acids) to an anabolic one (where it builds muscle).

"The first meal after you're coming out of an overnight fast is absolutely critical," Don Layman, Ph.D., a protein and amino acid researcher and professor at the University of Illinois at Urbana-Champaign, previously told mindbodygreen. "Until you have a meal that triggers muscle protein synthesis (MPS), you'll stay catabolic."

Palinski-Wade notes that some sweet breakfasts contain refined carbs and added sugars that can add to your carb load and increase blood sugar levels—ultimately leading to blood sugar spikes.

On an episode of the mindbodygreen podcast, biochemist Jessie Inchauspé explained that even sweeter breakfasts that are considered healthier, like muesli, can contain sneaky added sugars: "If you look on the ingredients list and there's sugar, honey, agave syrup, maple syrup, etc., in the top three ingredients, that's going to create a big glucose spike."

Casey Means, M.D., physician and chief medical officer and co-founder of metabolic health company Levels, explained that oatmeal is another sneaky breakfast food that can spike blood sugar in some cases. According to data collected from Levels continuous glucose monitor wearers, oatmeal ranked as one of the 40 worst foods for glucose spikes—though its effect on glucose depended on how processed it was and if it had sweet versus savory toppings.

Sure, eggs over easy are great on avo toast, but this recipe offers a surprising protein alternative to the beloved brunch: white beans. A hint of miso paste and a sprinkle of chives round out the zingy flavor profile.

Don't knock it till you've tried it! This R.D.-approved recipe adds an egg to oatmeal with high-protein results.

Smoked salmon adds protein and smoky flavor to cheesy, spinach-packed egg cups.

You may know turkey roll-ups as a mainstay of party buffets, but done right, they can also make a healthy, savory breakfast. This recipe has whole-grain tortillas and shredded carrots for extra fiber.

Congee is a warming rice porridge that's long been a staple in traditional Chinese medicine. The savory delight is easy to digest, hydrating, and packed with collagen protein. Whip up a big batch to enjoy all week long.

The surprise ingredient in this keto-friendly burrito: bone broth! The gut-healthy, collagen-containing broth mixes with cooked eggs for an unforgettably savory breakfast.

Canned black beans, salsa, and spices meld together in these easy high-protein, high-fiber burritos. Meat eaters can also add ground turkey or beef to up the protein. Tip: These keep well in the freezer too!

Not all pancakes have to be sweet! These savory ones are made with sweet potatoes, Cheddar, and some Greek yogurt for protein. As a bonus, they take just 6 minutes to make.

Made in a muffin tin for easy prep, these mini frittatas are a veggie-rich snap to make. Put your very own flavor spin on them by adding your favorite blend of herbs and spices—or try the masala blend featured here.

Tofu is very high in protein for a plant food—and it makes the best mock eggs you'll ever taste. When you load it up with veggies and a DIY Southwestern sauce, the spicy results are certain to perk you up in the morning.

The great thing about quesadillas: You can fill 'em any which way you like—such as with eggs, spices, and lots of veggies. Try this recipe's unexpected combo of zucchini, spinach, and pickled jalapeño.

Shakshuka is a super-savory North African dish of poached eggs in stewed tomatoes. Make it yourself on a chilly morning for a warming, protein-rich breakfast.

Did someone say pizza for breakfast? We're in! This lightened-up recipe tops an A.M. pizza with fresh spinach, grape tomatoes, and bacon crumbles (but feel free to sub in another meat or veggie bacon if you like).

Scratching your head over how to build the perfect breakfast meal that's got plenty of protein and won't spike your blood sugar?

Palinski-Wade offers a few simple steps that take the guesswork out of savory breakfast planning. "My formula for building a blood-sugar-balanced meal is to focus on combining protein, good fats, and fiber. This combination will promote steady blood sugar levels while also helping you to feel full and satisfied."

Breakfast really is the most important meal of the day—for stabilizing blood sugar, promoting muscle growth, and staving off hunger.

But there's no reason to limit yourself to the typical breakfast foods for your first meal. Instead, aim to put together a meal that combines protein (ideally 20-30 grams), fiber, and healthy fat. Chances are, you'll end up with something more savory-leaning than pancakes or a fruit smoothie.

Savory breakfasts tend to be higher in the macronutrients you need to start your day feeling satisfied and energized. They're a better vehicles for protein, in particular, which is essential for everyone (yes, even those who aren't looking to gain muscle).

If you prefer sweet breakfasts, great! Bring on the pancakes—just know you may need to get a little creative with how you up their fiber, fat, and protein profile. Protein powders and fiber supplements may come in handy here.