Video | Meat and Cheese Stackers | Protein Chia Pudding | Raspberry Yogurt Crunch

Eggs are an excellent breakfast food for balancing blood sugar, and they promote satiety, reducing the likelihood of overeating or craving sugary foods later in the day. 

But what if you are tired of eggs or you don’t tolerate them well? 

Here are three egg-free, blood sugar balancing breakfasts that you can make in 5 minutes or less, and they require no cooking. 

Three 5-Minute Blood Sugar Balancing Breakfasts –  NO-Eggs & NO Cooking! [Video]

In this video, you’ll learn…

• Why a high-carb breakfast is a bad way to begin your day.
• Why I recommend eating protein and fat in the morning.
• Three quick and easy recipes to start your day off right.

Breakfast & Blood Sugar

Quick and easy breakfast foods, like cereal, muffins, and granola bars, are convenient and get you out the door and on with your day quickly. However, the blood sugar spike they cause leads to a crash that zaps your energy and leaves you feeling irritable and hungry. If you have alternate ideas, you can grab a quick and convenient breakfast that stabilizes your blood sugar and sets the tone for a good day. 

Breakfast Idea #1: Meat and Cheese Stackers

If your mornings are crazy busy, nothing is easier than a Meat and Cheese Stacker. 

This may not feel like a traditional breakfast, but it works because it starts your day with protein and fat. 

These nutrients work together perfectly to stabilize blood sugar and reduce hunger. Protein helps you feel full and satisfied, while healthy fats slow down digestion and provide sustained energy. 

You can use any meat or cheese that appeals to you. I used turkey and cheddar cheese. The recipe could not be easier. Simply layer 2 ounces of cheese inside 2 ounces of meat and eat.  

Ideally, you have unprocessed meat leftover from an earlier meal. Lunchmeats or deli meats can be convenient sources of protein, but many of them are highly processed and contain preservatives and sugar. If you use lunchmeat, make sure to look at the ingredient list. If the list is long or contains sugar, consider picking up a different brand. 

Breakfast Idea #2: Protein Chia Pudding

Here’s another no-egg breakfast that I bet many of you have not tried – chia pudding. 

The only caveat here is that while it does not require cooking, it does need to be made the night before so the chia seeds have time to thicken, making it into a pudding. 

There is that preparation step. However, if you do that, you’ll have a quick and yummy, grab-and-go treat waiting for you at breakfast time. And the added bonus is that it fills you up and stabilizes your blood sugar. Much of that effect is from the chia seeds. 

Chia seeds are rich in healthy fats and protein. They are also rich in soluble fiber, which slows the digestion and absorption of carbohydrates. Because of that slowdown, you get the desired gradual rise in blood sugar rather than the sharp spike. 

As I mentioned, chia seeds can gel or thicken when mixed with a liquid. This further slows digestion, making chia seeds an underappreciated food for balancing blood sugar.

This recipe for Protein Chia Pudding recipe is from the Level website.

To make it, I used a mason jar with a lid. I combined the chia seeds, almond milk, protein powder, and vanilla extract in the jar. I gave it a stir, put the lid on, shook it up to keep the chia seeds from clumping together, and put it in the refrigerator. The next morning, I topped the chia pudding with a few berries, and it was ready to eat. 

Breakfast Idea #3: Raspberry Yogurt Crunch

Yogurt is a tasty breakfast food, but if you choose a low-fat, flavored yogurt with added sweeteners, it will likely cause a blood sugar spike. 

Instead, buy a large or small container with 4 to 5% milkfat. That fat content, along with the protein in the yogurt, stabilizes your blood sugar. 

For sweetness and a bit of crunch, you can add raspberries, a pinch of Stevia, and crushed pecans. 

This recipe, which I call Raspberry Yogurt Crunch, whips up in minutes. I simply put raspberries in a bowl, crush them with a fork, and then stir in the yogurt, Stevia, and pecans. 

Takeaway

If you are a breakfast eater, starting your day with a blood sugar–stabilizing meal sets the tone for your energy, hunger, and cravings throughout the day.

This blog post shared three recipes: Meat and Cheese Stackers, Protein Chia Pudding, and Raspberry Yogurt Crunch. Each one can be made in minutes, requires no cooking, and gives you an alternative to eggs. I hope you give them a try. 

About the Author

Becky Gillaspy, DC, is the author of The Intermittent Fasting Guide and Cookbook and Zero Sugar / One Month. She graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.