Get the Skinny in the Kitchen: 3 Sugar-Slashing Protein Power Breakfasts

FUELED Wellness with Molly
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We’ve issued the 10-day Sugar Detox Challenge, and if you’re already taking the challenge – or considering taking this challenge, you’ve probably already figured out that breakfast can be one of the toughest meals to slash the sugar from. In today’s Get the Skinny, we’re in the kitchen with 3 easy-peasy low-sugar, protein-rich breakfast options, along with key strategies to help you slash the sugar easily and effectively, from breakfast through bedtime.



Why our breakfast choices are so critical:


  • What we eat & drink first thing in the morning sets the tone for the rest of our day.


  • The right breakfast leaves us energized, focused, builds & maintains muscle mass, and keeps us feeling satisfied until our next meal or snack.


  • A sugar-filled breakfast, or even just a high-carb/low protein breakfast (think most cereals + milk, flavored yogurt + granola, bagel, toast, and most regular cereal bars, granola bars, & muffins) can leave us bottomed out with low blood sugar levels in no time, craving even more carbs and sugar – and putting us right onto that blood sugar & energy roller coaster for the day.



The importance of optimizing blood sugar control:


  • When blood sugar is stabilized – we crave less sugar & carbs. It’s as simple as that.


  • Reducing our sugar intake helps to stabilize blood sugar levels.


  • Before we eat, think about what we’re reaching for – what is ratio of protein, fats and fats I am taking in?


  • If you’re craving carbs, make sure to balance with protein to help slow the breakdown of carbohydrates, which buffers the impact on our blood sugar. Translation: Helps to stabilize blood sugar & insulin levels.


  • Side note: Peanut butter & almond butter are often used as a protein source, but they’re primarily fats – so still try to round out the meal or snack with a source of protein.




3 sugar-slashing breakfasts to help you NOT start the day on a blood sugar roller coaster:

Maple Walnut Protein Muffins (see recipe below)


Greek yogurt sweetened with Swerve, with optional toppings like fresh berries or a tablespoon of chopped nuts/seeds.


Oatmeal with a scoop of protein powder. Tip: Stir protein powder into a bit of unsweetened almond or coconut milk first to dissolve, then stir into oatmeal.


Maple Walnut Protein Muffins (GF)

Makes 12 servings


Muffins Ingredients:

  • 2 cups almond flour
  • ½ cup granulated Swerve Sweetener (more if you like things sweeter)
  • ⅓ cup unflavored whey protein powder
  • ¼ cup coconut flour (or an additional cup almond flour)
  • 2 tsp baking powder
  • ¼ tsp salt
  • 3 large eggs
  • ½ cup butter, melted (or coconut oil, melted)
  • ¾ cup unsweetened almond milk
  • 1 tsp maple extract
  • ¾ cup chopped walnuts, divided


Glaze Ingredients:

  • ¼ cup confectioner’s Swerve Sweetener
  • 2 tbsp heavy cream
  • ½ tsp maple extract
  • 1 to 2 tbsp water to thin glaze



For the muffins, preheat oven to 325F and grease 12 muffin tins well or line with paper liners.


In a large bowl, combine almond flour, Swerve Sweetener, protein powder, coconut flour, baking powder and salt. Stir in eggs, melted butter, almond milk and maple extract until well mixed. Stir in ½ cup of the walnuts.


Divide batter between prepared muffin cups. Sprinkle with remaining chopped nuts, pressing lightly to adhere. Bake 25 to 30 minutes, until set and golden brown. Remove and let cool.


In a small bowl, combine confectioner’s Swerve, cream and maple extract. Add just enough water to thin it out to a drizzling consistency. Drizzle over cooled muffins.


Per serving: 260 calories, 23 grams fat, 7 grams saturated fat, 170 mg sodium, 17 grams carbohydrate, 3.5 grams fiber, 1 gram sugar, 8.5 grams protein.


Note: Muffins can be made with 2¼ cup whole wheat pastry flour in place of almond flour & coconut flour, and 4 eggs instead of 3 eggs.


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Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!  And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD


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