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3 Favorite Savory Breakfasts & Staying off the Blood Sugar Rollercoaster

4.05 from 118 votes

savory waffles

The first meal choice you make in the morning is either you saying YES or NO to stepping on that roller coaster for the day. What roller coaster? You know… the BLOOD SUGAR rollercoaster, scarier than any Six Flags Batman Contraption (can you tell I don’t go on roller coasters?) Let’s chat, and I’ll explain why I’m so in love with savory breakfasts.

Here’s what’s REALLY going on. When you slurp down a sugar-laden smoothie, add sugar to your coffee/tea, and pack in the syrupy pancakes… your blood sugar just SPIKED way high first thing. So there’s only one place to go when you’re up too high, am I right? WAY DOWN LOW… enter the CRASH.


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That crash you feel even before you get to lunch when you perhaps get a headache, get really sleepy, get hangry, bite someone’s face off because they looked at you weird during that meeting… whatever the case – you are not a happy camper. So you either reach for a snack (usually more sugar like a granola bar or something) just to make it alive to lunch. That’s what’s happening on the outside… as a real quick snapshot of what’s happening on the inside… your body is SOUNDING THE ALARMS. Your body’s job is to keep you alive, remember “homeostasis”? Yeah, that. Well, when you crash, get shaky, super tired, and all you can think about is food and getting in more sugar… your body is freaking out and looking to MAKE MORE SUGAR (glucose), so you don’t get any worse. But, we just reviewed you are probably reaching for that granola bar with 20g of sugar in it to help… so we have your external and internal self GETTING MORE SUGAR after that’s what JUST caused the problem in the first place, all in an attempt to get you back to a baseline blood-sugar level. Yet, instead what happens, is now you’re spiking again. And so the rollercoaster continues, up and down, up and down.

The ideal state is to be more even-keeled and not have such huge spikes, by not hopping on the roller coaster to begin with. That one breakfast decision impacts all of this. That’s why I say, “Start Savory”. Get plenty of PROTEIN, FAT, and LOW CARBS in – sound familiar? Sounds like lunch a bit, right?! Well, it basically is, so when in doubt, what you eat for lunch just might be a great new breakfast option for you like chicken over salad for example.

The first thing people do after hearing all of this is say, “wow, I had no idea… okay great… but WHAT DO I EAT?” I’m here for you! The last thing we want is a boring boiled egg breakfast every day, am I right? That’s fine in a pinch and all, but what else is there? PLENTY. Don’t put yourself in this box of boring-ness because we’re all so used to something else for breakfast. Sugary or high-carb cereals, sweetened oatmeals, etc… BYE.

I’m sharing my 3 favorite savory breakfasts to inspire you to try this!

Does this mean you can’t ever eat something sweet for breakfast?! Of course not, I love enjoying it once in a while and usually on a weekend when I can use that additional energy for good like running errands, exercising, or just generally jumping off the walls in my own home haha.. and I keep it to low-fructose fruits like coconut, kiwis, avocados, berries with nut butters (see my Perfect Paleo Pancakes with NO Syrup Hack) or in the summer, when I want something cool… I’ll grab a chia pudding which you can add your own protein powders too! Miss porridge? Try this one. So many options out there to try! I like to keep my ratio of savory to sweet breakfast at 6:1 usually. So maybe just my Sunday is the treat and it’s even better that way, when I can HANDLE it. Start with weekdays and see how you feel and what you crave on the weekends. You’ll find after a while, you don’t want the sweet in the AM anymore. Miss smoothies? Nix the sugary fruit and use frozen cauliflower and a handful of berries with nut butters instead if you tolerate smoothies well. My friend, Beth has a killer Guide to Smarter Smoothies.

My 3 Favorite Savory Breakfasts

1. Breakfast Hash Template (AIP-friendly, Paleo, Low-carb)

AIP Breakfast Hash Template via Food by Mars

start savory via Food by Mars

AIP Breakfast Hash & 20 More AIP Recipes

4.05 from 118 votes
This is an excellent meal prep recipe, as it stores well. I'll usually take 1lb. of ground meat to serve at least 4, and add chopped kale and cabbage (2 cups each) with sprinkles of herbs in the meat. Serve with some avocado! Plus, 20 more AIP recipes for you to enjoy!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4


  • 1 lb Ground Meat of choice pick 1 or 2 to mix (turkey, pork, beef, chicken, etc.)
  • 4 cups Two veggies of choice I have pictured: Kale & Purple Cabbage
  • Two herbs of choice I love using Thyme and Rosemary with sea salt
  • 1 Tbsp Olive Oil


  • Season meat with your choice of herbs and seasonings and mix with clean hands.
  • Heat a large sauté pan and add a Tbsp of olive oil over medium heat. Add your meat and break it up with a wooden spoon as it cooks.
  • Cook well until you don't see any more raw meat. Add your chopped veggies, stir around and cover for just a few minutes so the veggies get soft and wilt. (don't overcook veggies, especially if you're re-heating all week)
  • Season more to taste and serve and/or store in the fridge for up to a week.
Diet: American
Course: Breakfast


2. Savory Coconut Flour Waffle with Eggs and Bacon (Paleo, Low-carb)


savory waffles

Savory Coconut Flour Waffle with Eggs and Bacon

No ratings yet
Who says you can't have your cake and eat it too? Waffles are a FAVORITE of mine, so I tend to find ways to make them savory! This simple recipe will satisfy your waffle craving while skipping that sugar crash. (Paleo, Low-carb)
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 2 waffles



  • 2 pasture-raised eggs, divided yolks & whites
  • 2 Tbsp coconut flour
  • 1/2 tsp gluten-free baking powder
  • 2 Tbsp coconut milk
  • 2 scoops collagen protein powder (optional)
  • pinch sea salt

Eggs & Bacon Toppings

  • 2-4 pasture-raised eggs
  • 4 slices bacon (nitrate-, nitrite-, sugar-free)


  • Heat oven to 350f degrees, line a baking sheet with tin-foil or parchment paper and place a rack on top. Place your slices of bacon on the rack and once the oven is ready, pop the bacon in to bake. 
  • Heat waffle iron and have ingredients ready (when using egg whites, time matters!) 
  • Beat egg whites until stiff peaks form (by hand it takes longer, but also feels like a workout...) 
  • Add coconut flour, baking powder, coconut milk, and whisk into the stiff egg whites. It will look like a paste.
  • Add the yolks and whisk well, lastly, add the collagen if using and sea salt. Mix well and now you have the batter (approx. 2/3 cup), divide as necessary for your iron. This makes two square waffles for me using 1/3 cup for each serving. I heated mine to a 4.5 on a scale to 6 and they're perfect! Cook your waffles according to your machine's directions.
  • While your waffles are cooking, check on your bacon and remove when you're happy with the crispiness level! Fire up a sauté pan with a little ghee/butter or olive oil and fry your eggs. I like to crack my eggs over the medium-heated oil/ghee and cover them just for a couple of minutes so they come out over-medium (no gooey egg whites, but gooey yellow!) 
  • Plate your waffles and add the bacon and eggs over top. Sprinkle sea salt and pepper if you like, and enjoy!
Diet: American
Course: Breakfast


 3. Wild Salmon, Bacon, & Pesto Salad (AIP-friendly, Paleo, Low-carb)

aip salmon pesto salad


aip salmon pesto salad

AIP Wild Salmon, Bacon, & Pesto Salad

4.72 from 7 votes
This vibrant and flavorful salad is a perfect breakfast or lunch to energize you. Packed with protein, herbs, and greens FTW!
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 2


  • 1 package Wild Smoked Salmon
  • 4 slices Bacon (sugar-free, nitrate-free)
  • 4 cups Lettuce or greens of choice
  • 2 Tbsp Dairy-free pesto (recipe below)
  • pinch Herbs (I used chives and thyme)
  • squeeze fresh lemon


  • Add your bacon slices to a parchment-lined baking sheet in the oven at 350f degrees for approx. 15 minutes until crispy. Set aside when finished.
  • Prep salad in the meantime, arrange bowls with greens and mix in the herbs. Add a dollop of pesto and mix well to coat the greens, reserving a little for the top.
  • Place slices of wild smoked salmon over top, drizzling remaining pesto and herbs on top. Sprinkle the entire salad with a squeeze of lemon juice and your broken up bacon bits. Serve and eat right away.
Diet: American
Course: Breakfast



3 Favorite Savory Breakfasts and Staying off the Blood Sugar Rollercoaster via Food by Mars (PALEO, WHOLE30, AIP, LOW CARB)


Let me know how you like this by commenting below! I would love to hear all about it.



Hope you enjoy!
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-Alison Marras
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  1. I just tried your recipe for the savoury waffles and I’m wondering if I did anything wrong, because my waffle (I made one) wasn’t crispy at all, just soft everywhere. Is this because I have a waffle iron that is heart-shaped (so the waffles are much flatter) instead of the squared Belgian waffle irons? (which apparently make higher waffles)Or does it mean I needed to “scorch” my waffle (cook it longer and at high temp)? I cooked mine at 4 (on a scale up to 6) for about 2-3 minutes.I definitely want to make this again, just need some pointers on how to make my waffles crispy! 🙂 And since I don’t have experience with waffles, anything will help! Thank you! 😊💖

    • Hi Lys! It could be the waffle maker, maybe also a little more oil which could make it crispier and play with the heat settings.

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