Breakfasts Ideas For Balanced Blood Sugar

Breakfasts Ideas For Balanced Blood Sugar

Keeping your blood sugar levels in your target range is essential to keep your wellness in check. Not only could it be something that may impact you later on in life, having unbalanced blood sugar levels can actually have a dramatic impact on your energy and mood and therefore interfere in your day-to-day life.

We can ensure our blood sugar levels are balanced by building meals that are balanced too, with a combination of carbohydrates, protein, and healthy fats. Carbohydrates are broken down into glucose, which can cause a spike in blood sugar levels if consumed in excess.

However, protein and healthy fats slow down the absorption of glucose into the bloodstream, helping to maintain stable blood sugar levels over time.

Here’s all the weekend breakfast inspo you need to help you balance your blood sugar and prevent those spikes…

The Ultimate Free Soul Protein Smoothie:

2 scoops of Free Soul Vegan Vanilla Protein
1 teaspoon Free Soul Greens powder
1 tablespoon of Greek Yoghurt
A handful of Chia Seeds
1 full avocado
A handful of blueberries
A scoop of nut butter (of your choice)

Free Soul Top Tip

Chia seeds are a rich source of both soluble and insoluble fibre. The soluble fibre in chia seeds slows down the absorption of glucose in the bloodstream, which helps to prevent spikes in blood sugar levels. They are also a good course of protein and omega-3 fatty acids.

Protein sources (protein powder, greek yoghurt, egg) are great for blood sugar balancing as protein takes longer to digest than carbohydrates, which helps slow down the absorption of glucose into the bloodstream. This slower digestion helps to prevent sudden spikes in blood sugar levels.

Free Soul Protein Pancakes:

Free Soul Protein Pancake Mix
1 Eggs (optional)
1 Green (unripe) Banana
400ml Almond Milk
1 teaspoon of cinnamon powder

Free Soul Top Tip

Cinnamon may be linked to improve your insulin sensitivity, which means that your body is better able to use insulin to transport glucose from the bloodstream into your cells.

This helps to keep blood sugar levels in check and also slows down the absorption of glucose into the bloodstream, which helps prevent spikes in blood sugar levels.

Avo on Toast plus, Free Soul Green Shot

1 Avocado
1 teaspoon of ground pepper
1 garlic clove
A slice (or 2) of whole wheat or whole-grain toast
Served with 2 poached eggs, a sprinkle of chilli flakes and a smidge of Sriracha
Alongside: 1 teaspoon of Free Soul Greens powder, 100ml of cold water and a slice of lemon!

Free Soul Top Tip

Whole-grain carbohydrates are a good source of dietary fibre, which helps slow down the digestion and prevent blood sugar spikes.

They are also a great source of nutrients and tend to be more filling and satisfying than refined versions, which can help to prevent overeating and subsequent spikes in blood sugar levels.

Protein Yoghurt bowl

2 scoops of Free Soul Vanilla Protein
Greek Yoghurt (as much as you wish)
Plant milk (as much as needed to create your desired consistency)
Handful of blueberries
Sprinkle of Cashew Nuts

Free Soul Top Tip

Healthy fat sources (nut butter, avocado, cashew nuts)
Like protein, fats take longer to digest than carbohydrates, which helps slow down the absorption of glucose into the bloodstream. This can help prevent sudden spikes in blood sugar levels.

Once you start to make those small changes in your diet to balance your blood sugar levels, it will make you feel so much better, with less fatigue, cravings and crashes.



Breakfast breaks our overnight fast (clue is in the name after all) and therefore sets the scene for your day ahead, including your blood sugar and energy levels. 

Opting for a savoury breakfast is actually one of the best things you can do to keep your blood sugar levels in check throughout the day. A glucose spike first thing in the morning is likely to lead to you feeling moody and fatigued, whilst a savoury breakfast can result in a more productive and happier day ahead.

Savoury breakfast ideas include an omelette packed full of veggies, egg on seeded toast or even a breakfast burrito packed full of eggs, beans and avocado. 


Whilst fruit juice can seem like an easy way to get in one of your five a day, it ‘s also an easy way to spike your blood sugar levels.

When we eat fruit whole it takes longer for our bodies to break down the fibre, meaning a slower release of glucose. Fruit juice and fruit-packed smoothies however practically flood our bodies with the glucose, resulting in those dreaded blood sugar spikes.


Toast and croissants may be two of the most popular breakfast items but they’re also two of the worst foods for spiking your blood sugar levels first thing in the morning. 

If you like a bread fix first thing though, you don’t need to forfeit your baked goods, instead bake your own bread and pack it full of seeds and herbs. 


Smoothies, porridge, acai bowls…you can add protein powder to all of these breakfast staples. 

A great way of boosting your protein levels and helping you feel fuller for longer, protein powder can be great for preventing your blood sugar from spiking too. 

Be sure to select a high-quality protein powder that is packed full of nutrients such as our vegan protein blend


The science shows that drinking a cup of coffee after eating can help to regulate sugar levels. 

Coffee contains both magnesium and chlorogenic acid which can help to prevent blood sugar spikes. 

For the best results you can drink your coffee black. If you like black coffee… great for you. But if you don’t, avoid any milks with added sugar to feel the full benefits of your morning coffee.…


Finding breakfast ideas that don’t spike your blood sugar levels isn’t about cutting things out, it’s about adding tasty and nutritious ingredients into your diet!

One of the best things you can add to your breakfast is nuts and seeds which will provide healthy fats and a slow glucose release.

You can add nuts and seeds to all sorts of breakfasts including porridge, overnight oats and homemade breakfast bars.

Tag us in your blood sugar balancing breakfasts on Insta... @freesoulsistas

With thanks to Harriet Well, Nutritionist and Health Coach, who kindly provided her expert advice for this feature. 

Frequently Asked Questions

Why is it important to keep your blood sugar balanced?

Keeping your blood sugar balanced is crucial for maintaining energy levels, avoiding mood swings, and reducing the risk of developing type 2 diabetes. A sudden spike or drop in blood sugar can lead to fatigue and hunger. Over time, such fluctuations can strain your body's insulin production, potentially leading to diabetes. 

That's why having a blood sugar balancing breakfast is so beneficial. It helps you start your day right by providing a steady release of energy, keeping you alert and satisfied throughout the morning. It's an essential part of a healthy lifestyle.

What causes a spike in blood sugar?

Spikes in blood sugar levels typically occur when you consume foods high in sugars or simple carbohydrates, which are quickly broken down and absorbed into your bloodstream. 

Lack of physical activity and increased stress can also contribute to these spikes. Eating too much at one meal or indulging in sugary drinks and snacks can lead to a rapid surge in blood glucose levels. 

That's where a glucose balancing breakfast comes in. By opting for a breakfast that's rich in proteins, fibres, and healthy fats, you can maintain steady glucose levels, preventing those abrupt spikes and crashes. 

It's an essential step in managing your overall health.

What foods help to balance your blood sugar?

To balance your blood sugar, aim to eat foods high in fibre, protein, and healthy fats. These include whole grains, lean proteins, non-starchy vegetables, nuts, and seeds. They slow down the digestion process, leading to a more gradual increase in blood sugar levels.

For instance, a breakfast to balance blood sugar might include high-fibre cereal like Weetabix, combined with a source of protein, and a serving of fruit. 

Additionally, including healthy fats like avocado or nuts can further assist in maintaining steady glucose levels.


**At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.