Breakfast Cookies for Metabolic Health and Blood Sugar Balance

an easy grab-and-go whole food breakfast to keep your energy up and your blood glucose stable

This recipe came about because I wanted to create an easy grab-and-go breakfast that would provide enough protein, fat, and fiber to keep you satiated until lunchtime, keep your energy up, and keep your blood glucose stable. It was important to me that this breakfast cookie be made with whole food ingredients and didn’t rely on protein powder for its protein content.

I spent a lot of time on this recipe, and I hope you love the final result! Batch number 5 is the perfect combination of chunky, sweet, chewy, and flavorful. Each cookie contains 20 grams of protein, so if you aim for closer to 30 grams of protein at breakfast, a scoop of collagen in your morning coffee or tea will get you to 30 grams! 

Starting our day with protein, fiber, and healthy fat is the perfect way to set you up for stable mood, stable energy levels, steady blood sugar, and to avoid the mid-morning munchies!

These keto breakfast cookies are packed with 15 grams of fiber and 20 grams of protein each, making them the perfect on-the-go meal to fuel your day. Make this recipe into 4 large cookies for a complete meal, or bake in an 8 x 8 pan and cut into bars to use these as whole food protein bars.

If you are not familiar with lupin flour, it is simply ground lupin beans, nothing else. Lupin beans are a complete source of protein, meaning they contain all 9 essential amino acids. Lupin flour, and lupin pasta are terrific sources of complete protein for vegetarians, vegans, or anyone looking to increase their protein intake but keep carbs low.

If you are looking for more healthy breakfast ideas, check out this post with 15 Blood Sugar-Friendly Breakfast Ideas.

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As with all of my recipes, this Keto Breakfast Cookie is gluten-free, grain-free, refined sugar-free, low-carb, and blood-sugar-friendly. It has 20 grams of protein per cookie, 15 grams of fiber, and just 8 net carbs. I used maple syrup and achieved a level glucose response. With a keto syrup, the carb count will be less than one net carb per cookie.

Breakfast Cookie

By Beth Bollinger of Nest Wellness

Gluten-free, grain-free, refined sugar-free, low-carb, blood sugar friendly

Makes 4 large cookies, or 8 bars

Equipment

• 2 mixing bowls

• Sheet pan 

• Parchment paper

• Optional: bake in an 8 x 8 pan to make these into bars instead of cookies

• compostable plastic wrap