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5 great healthy alternatives to bread for breakfast

Updated: Sep 7, 2018

Proper nutrition is vitally important in allowing the human body to perform and recover from the demands of exercise and daily life. By eating protein, good fats and vitamins and minerals first thing, you will discover enhanced performance, an improvement in your mood and positive effects on your general well-being.

Eating carbohydrates in the morning can spike your insulin levels and send you on a sugar high. This in turn leads to a sugar crash and you end up chasing sugar all day long, on a roller coaster of getting high and then slumping – experiencing peaks and troughs in glucose levels all day long. Symptoms can include fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration and forgetfulness, excessive thirst, digestive disturbances and even blurred vision. Since the brain depends on an even supply of glucose it is no surprise to find that sugar has been implicated in aggressive behaviour, anxiety and depression.

The alternative is you give your body a longer lasting fuel, which provides good nutrients to keep your systems working and will prevent your body screaming for them later. This will improve concentration for longer, help avoid sugar cravings and will result in a generally more productive day.

Here are 5 Healthy "Breadless" Breakfast ideas;


1 x 170g salmon fillet

2 unsmoked bacon rashers

zest of 1/2 lemon

pinch of ground chilli flakes (optional)

1 sprig fresh dill

salt and pepper to season


Preheat oven to 180˚C/360˚F.

Line a tray with foil and place the fillet on the foil. Season salmon with salt and pepper and chilli flakes. Top with lemon zest and dill. Wrap the rashers around the salmon.

Oven bake for 25 minutes (the flesh will be pale pink when cooked).


This is a great way to use up any left over sprouts - Also, they are one of the better green vegetable sources of protein, and just one serving meets the daily vitamin C and vitamin K requirements. They are also a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids.

120g Brussels sprouts, quartered

100g diced bacon

30g Cheddar cheese (use dairy free cheese if preferred), grated

½ tsp coconut oil or butter


Bring a small saucepan of water to the boil and add the sprouts. Simmer gently for 4-5 minutes, until tender. Drain (or use leftover sprouts which are already cooked).

In a saucepan, fry the bacon in the oil /butter over a medium heat for 3-4

minutes, stirring.

Add the sprouts and gently bash with a spoon to break them up a little.

Prepare a medium grill.

Turn out the contents of the pan onto a large plate. Sprinkle on the cheese.

Place until the grill for 1-2 minutes until the cheese is bubbling. Serve.


1 tsp ghee or butter

4 eggs

30g grated cheddar

1 tsp tomato purée (optional)

pinch of pepper

pinch of paprika

pinch of Italian herbs


Melt the ghee/butter in a frying pan over a medium heat.

Crack the eggs into the frying pan. Cook on a medium heat until the whites are

solid but the yolks are still runny. Placing a lid on the frying pan will speed up cooking

time by a couple of minutes.

Slide the eggs onto a plate. Squeeze on a tsp of tomato purée (if using). Add the

cheese and seasonings. Place under the grill for a few minutes until the cheese melts.


125g broccoli, cut into small florets

half a courgette, chopped

2 small leeks, sliced finely

50ml coconut milk

6 eggs

pinch of oregano

salt and pepper

30g cheddar cheese (optional),

grated (use dairy free if preferred)


Preheat oven to 200˚C / 400˚F. Grease a 10 inch round ovenproof dish.

Steam the broccoli, leeks and courgette for 4-5 minutes, or until tender.

Place the cooked vegetables in the base of the oven dish.

Whisk the eggs, coconut milk, oregano, salt and pepper together. Stir in the cheese if

using. Pour the egg mixture over the vegetables.

Bake for around 20 minutes, or until thoroughly cooked.


10g ghee or coconut oil

4 rashers unsmoked bacon

handful mushrooms, chopped

2 tomatoes, halved

4 eggs


In a pan, heat the ghee or coconut oil to a medium/high heat. Fry the bacon rashers on both sides until crispy. Add the mushrooms and fry for several minutes. Remove from pan.

Next, fry the tomatoes gently for several minutes on each side. Remove pan from heat.

Break the eggs into a jug and whisk gently. Cook the eggs over a medium heat in a saucepan, stirring all the time. When the eggs are cooked, remove from

heat, and transfer to a plate with the bacon, mushrooms and tomatoes.

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