What to Eat in the Morning: The Glucose Goddess's Guide to Savory Breakfasts

November 19, 2025 •

4 min read

According to a 2018 Stanford University study, common breakfast foods like cereal can cause significant glucose spikes, even in healthy individuals. The Glucose Goddess, biochemist Jessie Inchauspé, advocates for a savory morning meal to combat this effect, stabilize blood sugar, and maintain steady energy throughout the day.

Quick Summary

A savory breakfast, rich in protein, fat, and fiber, is crucial for stable glucose levels, sustained energy, and fewer cravings. This approach effectively sets a balanced tone for metabolic health all day.

Key Points

Start Savory, Not Sweet: Prioritize a breakfast rich in protein and fat to avoid a morning glucose spike and subsequent energy crash.
Follow the PFFS Rule: Build your meals around Protein, Fat, and Fiber first, leaving Starches and Sugars as optional additions.
Choose Healthy Carbs Wisely: If having bread or oats, opt for lower-glycemic options like sourdough or steel-cut oats, and always pair them with protein and fat.
Eat Whole Fruit Last: Enjoy whole fruit for a sweet treat, but always eat it after your savory components to minimize its impact on your glucose levels.
Add Fiber from Veggies: Incorporate vegetables into your breakfast, such as an omelet or scramble, to create a fiber-rich meal that slows digestion.
Try the Vinegar Hack: Drink a tablespoon of apple cider vinegar in water before your meal for an extra boost in flattening your glucose curve.

The Science Behind the Savory Breakfast Hack

Jessie Inchauspé, known as the Glucose Goddess, built her method on the foundation that frequent blood sugar spikes can negatively impact our health, leading to symptoms like cravings, fatigue, and brain fog. The first meal of the day is particularly important because our bodies are in a fasted state, making them highly sensitive to glucose. When you consume a sweet or starchy breakfast, your body rapidly absorbs the glucose, causing a large spike. This is often followed by a rapid crash, which can leave you feeling tired and craving more sugar.

By opting for a savory breakfast, you can prevent this metabolic roller coaster. The key is to prioritize macronutrients—protein, fat, and fiber—that slow down glucose absorption. This results in a much flatter glucose curve, providing sustained energy and satiety for hours.

The PFFS Rule: Protein, Fat, Fiber, Starch

Building the ideal glucose-steady breakfast follows a simple hierarchy, sometimes referred to as the PFFS rule. You build your meal around protein and fat, add fiber where you can, and keep starches and sugars optional and to a minimum.

Prioritize Protein and Fat

Protein is the centerpiece of a Glucose Goddess-approved breakfast. It keeps you feeling full and satisfied, which is critical for curbing cravings later in the day. Healthy fats are equally important, adding flavor and satiety while further slowing down digestion. Don't be afraid of full-fat dairy, as it's not the enemy of balanced glucose.

Maximize Fiber

Adding fiber, particularly from vegetables, creates a protective mesh in your intestine that slows the absorption of glucose into the bloodstream. While eating veggies for breakfast may sound unusual, incorporating them into a scramble or omelet is an easy way to boost your fiber intake.

Optional Starch and Whole Fruit

If you choose to include starches or whole fruit, timing is everything. Eat them after you have already consumed your protein, fat, and fiber. This is the “put clothes on your carbs” hack. A small piece of whole fruit is acceptable, but dried fruit and juice should be avoided due to their concentrated sugar content. Opt for glucose-friendly breads like sourdough, pumpernickel, or dark seed bread if you're having toast.

Sweet vs. Savory: A Comparison

To understand the impact of your breakfast choice, consider the difference between a typical sweet morning meal and a Glucose Goddess savory one.


Feature	Typical Sweet Breakfast (e.g., Cereal, Juice)	Glucose Goddess Savory Breakfast (e.g., Eggs, Avocado)
Primary Macronutrients	High in carbs and sugar, low in fiber and protein	High in protein, fat, and fiber
Glucose Impact	Rapid, large spike followed by a crash	Flatter, more stable glucose curve
Energy Levels	Quick but short-lived energy boost, followed by fatigue	Sustained, steady energy for hours
Cravings	Leads to increased hunger and cravings later	Curbs cravings and promotes satiety
Satiety	Leaves you hungry within a couple of hours	Keeps you feeling full for up to four hours

Example Glucose Goddess Breakfast Ideas

Here are some practical and delicious ideas to get you started on a savory breakfast:

Easy Egg Cups: Whisk eggs with sautéed mushrooms, bell peppers, broccoli, and feta cheese. Bake in a muffin tin for easy, grab-and-go portions.
Greek Yogurt Bowl: Combine full-fat Greek yogurt with a handful of nuts (like walnuts or almonds), seeds (chia, flax), and a small portion of berries for natural sweetness.
Savory Avocado Toast: Use a slice of high-fiber, glucose-friendly bread (sourdough or seed bread) topped with mashed avocado and a fried or poached egg. Add some sprouts or everything bagel seasoning.
Tofu Scramble: For a plant-based option, scramble firm tofu with spinach, bell peppers, and nutritional yeast for a cheesy flavor.
Breakfast Burrito: Scramble eggs with black beans, avocado, and chopped tomatoes inside a tortilla. Focus on protein and fiber to manage the starch.
Leftovers from Last Night: A simple and convenient solution. Have leftover meat, fish, or vegetable dishes from dinner.

Beyond Breakfast: Related Hacks

While the savory breakfast hack is a powerful start, integrating other Glucose Goddess hacks can further stabilize your blood sugar:

The Vinegar Hack: Drink a tablespoon of apple cider vinegar diluted in a tall glass of water a few minutes before your meal. The acetic acid in vinegar helps reduce the post-meal glucose spike.
Move After Eating: Engage in light movement for 10-15 minutes after a meal. A short walk helps your muscles use up the incoming glucose, further flattening the curve.

Conclusion

Making the switch to a savory, protein- and fiber-rich breakfast is one of the most effective strategies for stabilizing your glucose levels. By starting your day on a steady note, you can dramatically improve your energy, reduce cravings, and feel better throughout the day. It's not about restriction, but rather about smarter, science-backed sequencing of your food. For more information, visit the official Glucose Goddess website for additional hacks and resources.

Frequently Asked Questions

The main rule is to eat a savory, not sweet, breakfast. The first meal should be built around protein and healthy fats to stabilize blood sugar from the start of the day.

When you wake up, your body is in a fasted state and is highly sensitive to glucose. A sweet or starchy breakfast causes a rapid and large glucose spike, which often leads to a crash in energy and increased cravings later.

Yes, but be mindful of what you add to it. The Glucose Goddess recommends avoiding sweetened syrups and oat milk, which is essentially 'starch juice'. Opt for full-fat dairy milk or unsweetened alternatives like almond or coconut milk.

Starches should be consumed optionally and after your protein, fat, and fiber. Good choices include sourdough or seed bread, and pairing them with a healthy fat like avocado or nut butter helps to minimize the glucose impact.

Choose steel-cut or rolled oats over instant varieties. Cook them with water or unsweetened nut milk, and top with protein and fat sources like eggs, cheese, seeds, and spices instead of sugar or honey.

Yes, but with a strategy. Have whole fruit, like berries, at the end of your breakfast after the savory components. The fiber will help slow down glucose absorption. Avoid fruit juices and dried fruit.

Start with small, easy shifts. Add nuts and seeds to yogurt instead of honey, or have a simple egg instead of cereal. Your palate will adjust over time, and the energy benefits will motivate you.