“I swapped sweet for savoury breakfasts and it completely transformed my morning routine”

Omelette Filled with Green Vegetables on a Plate with Tomatoes

Like many people, I accepted this as a normal part of the day, and when that dreaded 11am energy slump came around, a cup of tea and biscuits were my go-to until lunchtime rolled around.

But I was fed up with the constant lethargy and cycle of sugar or carb-heavy snacks, followed by a temporary energy boost then that inevitable crash. So I made a significant shift, swapping out my sugary breakfasts for savoury, protein-rich alternatives and, newsflash, it was transformative."

Why switch to savoury meals for breakfast?

Many countries around the world opt for savoury breakfasts to kickstart their day. In Japan the first meal of the day can include steamed rice, grilled, oily fish and pickled veg, while in China hearty congee (a savoury rice porridge) is a popular option. In Vietnam, people start off their mornings with rich, hearty bowls of pho, while closer to the UK, European neighbours like Germany might have cold cuts of meat, boiled eggs and cheese.

Across the globe, savoury breakfasts are common, often emphasising proteins, grains and vegetables, while countries like the UK and US continue to favour sugar and carbohydrate-heavy breakfasts. Therefore it seems unsurprising that the UK has one of the highest obesity rates in Europe, while another global study found the US among the top nations for diet-related diseases.

And the science behind it is simple. Sweet, carb-heavy breakfasts are guilty of spiking your blood sugar quickly, providing short bursts of energy that then lead to a rapid drop, leaving you feeling drained and hungry.

“Sugar in the morning – especially in refined forms like pastries and cereals – causes a rapid increase in blood glucose levels, which triggers an insulin spike. This surge is often followed by a drop in blood sugar, leaving you feeling sluggish, irritable and hungry for more quick fixes,” explains nutritionist Rebecca Taylor.

“Not only that but excess sugar also triggers a spike in cortisol, the body’s stress hormone, which can leave you feeling jittery or on edge. This combination of blood sugar instability and cortisol imbalance is why sugary breakfasts can lead to mid-morning cravings and dips in energy.”

Savoury breakfasts, especially those rich in protein and healthy fats, digest slower, providing you with a steady source of energy without causing sharp fluctuations in blood sugar levels. Hence why, instead of feeling the need to eat again shortly after breakfast, I felt satisfied far longer.

Plus, savoury breakfasts rich in protein, like eggs, greek yogurt, and lean meats, are known to promote satiety because they stimulate the production of hormones that signal fullness to the brain.

“Consuming savoury foods in the morning affects the hormones that regulate hunger and satiety, primarily ghrelin (the hunger hormone) and leptin (the satiety hormone) for the rest of the day,” adds Rebecca. “For example, protein-rich foods like eggs, yogurt or lean meats not only keep you feeling full for longer, as they increase leptin, but also stimulate the release of hormones like GLP-1 and PYY, which help reduce appetite. It’s a win-win: you’re satisfied for longer and are less likely to overeat later. This helps avoid sudden hunger spikes and keeps blood sugar levels stable, which directly impacts your mood, focus and energy throughout the day.”

Which foods did I try during my experience?

I started simple, with scrambled eggs and avocado on toast, having to overcome my initial queasiness of consuming something savoury so early in the morning. But, unsurprisingly, I felt full and wasn’t overwhelmed by the kind of carb-induced drowsiness I had grown used to after my usual breakfast.

By mid-mornings, I began noticing something surprising – I wasn’t hungry. Normally by 10am I’d be traipsing into the kitchen for a biscuit, or rifling through my desk drawer for some left-over Christmas chocolates. Instead, I felt sustained and focussed.

The pattern continued over the next few days and soon I began experimenting with different savoury breakfasts – omelettes with roasted veggies, smoked salmon and avocado, and chicken sausages with fried eggs. Days where I was travelling for work, I made the effort to batch cook hard-boiled eggs or mini muffin tray omelettes to avoid any pain au chocolate temptations.

The sluggishness that used to hit me after a sugary breakfast no longer dictated my morning routine and, instead of feeling drowsy and distracted before lunch, I felt alert and focussed.

Now, around six months into my new routine, I will go as far as opting for non-breakfast foods – who says you can’t have chicken breast for breakfast? I’ve even trialled a breakfast egg fried rice before, but that was a lot of effort pre-8am.

Rebecca recommends aiming for a balanced breakfast of protein, healthy fats and fibre-rich carbs. “This will help to keep you full and support sustained energy levels without the sugar crash later on,” she adds.

“A great breakfast is a veggie-packed omelette with spinach, tomatoes and mushrooms, paired with avocado slices and a small serving of wholegrain toast or roasted sweet potatoes. This kind of meal is not only filling but also provides the nutrients your body needs to stay energised and focussed well into lunchtime.”

What I learnt from switching to savoury meals

My taste preferences changed

After a few weeks of savoury breakfasts, my cravings for sugary food throughout the day began to decrease. It was a wake-up call to see just how desensitised I’d become to sweetness in foods, and instead I appreciated complex, savoury flavours a lot more, craving things like hummus and cheese for late afternoon snacks as opposed to chocolate.

I was more focussed

Thanks to the stability in my blood sugar levels, and my increased protein intake first thing in the day, meant I had a far steadier energy release. The brain fog I could get after a sugar crash had lifted and I felt more alert and focussed, without constantly thinking about where I could have my next sugar fix. Now I feel more mentally sharp and in control of my day without the constant distraction of hunger.

My mood was better

Again, the stabilisation in blood sugar levels, thanks to protein-rich breakfasts, seemed to control mood swings, while any cravings I had for sugar always seemed to keep my irritability at bay. This could also be down to the fact that foods high in protein, like eggs and lean meats, contain amino acids like tryptophan, which helps produce serotonin, a key neurotransmitter for regulating your mood.

My weight was more stabilised

Savoury breakfasts can help stabilise weight or aid in weight loss, and I certainly felt that weight fluctuations lessened thanks to improved satiety and the fact that I generally stopped overeating. I’ve managed to maintain a healthier weight, likely because I’m eating fewer empty calories and feeling more satisfied with my meals. I’m also more in tune with my body’s hunger and fullness signals, which has helped me adopt a more mindful approach to eating.

I fasted for longer

While I don’t actively fast, studies have shown that intermittent fasting can help with weight loss, improve metabolic health and improve brain health. Where usually I’d have my last food of the day at around 8pm, eating again at around 7am the next day, thinking more about what to eat, especially when working from home, meant that I was instead fasting for around 15 hours – opting to eat later in the morning. This routine suited me a lot better.

My morning routine changed

Probably the most transformative element was the positive impact it had on my routine. I had a bad habit of snoozing in, rushing to get ready and what I ate became an after-thought. This often meant I was either eating on the go, once I got to the office, or mindlessly. Now, I enjoy making breakfast and it has almost become mindful in nature, and I take active steps to think about what I eat and, most importantly, enjoy it.

It’s important to remember not to demonise foods, after all, if sweet breakfast options like porridge, overnight oats or granola suits you and your lifestyle, this is great, as they are still great sources of healthy nutrients. However, if like me you were finding yourself impacted by unnecessary sugar spikes, opting for savoury breakfasts, or adding a savoury element could help.

Swapping sugary cereals and pastries for savoury breakfasts has certainly transformed my morning routine. Not only do I have more sustained energy but I feel fuller for longer, experience fewer cravings and am in a better mood throughout the day. By prioritising protein, healthy fats and fibre in my breakfast I’ve managed to break free from the cycle of sugar crashes and constant hunger, and I’ve embraced a more balanced, nutritious start to my day.

The benefits of this change have been profound and I can’t imagine going back to my old routine – although I do still enjoy a croissant every now and then.