High protein breakfast benefits – a recipe – pesto toast with a twist

pesto toast recipe - piece of toast with salmon, goat's cheese, pesto and dill - to highlight the high protein breakfast benefits

High protein breakfast benefits – a recipe – pesto toast with a twist

There is a recipe that I have been keen to get to you, because it is going to leave my favour and high rotation in my kitchen soon! It is a savoury pesto toast recipe, and it is beyond delicious. The only problem is that I was using it as an alternative for another high protein breakfast recipe that is a staple in my house, but this pesto toast recipe is rather rich, and I have grown to find that it is starting to turn my stomach through the process of overconsumption perhaps. However, this is also a good opportunity to discuss high protein breakfast benefits, however, and to clear up any of those funny ideas you may have about eating a protein rich/ low sugar diet.

The thing with eating savoury breakfasts, or high protein breakfasts is that they help you to manage the sugar levels in your blood. The main point is that if you eat savoury breakfasts that are high in fibre and protein, you will experience less of a sugar spike in your blood than you would if you ate fruit or cereal first thing in the morning.

You can read all about it in the book the Glucose Revolution by Jess Inchauspe.

This book offers a very elegant argument for the fact that it is blood sugar spikes in our blood (and their resultant crashes) that is mostly responsible for chronic disease in humans. And it provides a great list of ‘hacks’ that will allow you to eat in a way that manages your blood sugar.

Ever since I read the book at the beginning of 2023, I started eating savoury breakfasts. And it has been great, but perhaps because the food can be quite rich, I tend to get bored of eating the same old stuff every day!

Savoury breakfast recipes

Therefore, I devised some alternative breakfast recipes to my one egg veggie omelette (which I will share at a later date). This Pesto toast recipe with a twist is one of those recipes. Enjoy!

Pesto toast with a twist

Prep Time 5 minutes
Cook Time 4 minutes
Course Breakfast
Cuisine Mediterranean
Servings 1


  • 1 slice whole grain bread
  • 1 egg large
  • 3 tsp goat's cheese chevre
  • 3 tsp pesto home made or store bought
  • 25 g smoked salmon


  • Put a small saucepan of water on the stove top and add the egg. Bring to the boil over high heat. When the water starts to boil, set the timer for 4 minutes. Meanwhile press the toast down in the toaster.
  • Once the timer goes off, spread the goat's cheese onto the toast, followed by the pesto and the smoked salmon.
  • Peel the boiled egg and cut into thick slices on top of the other ingredients


Try to find 'decent' wholegrain bread. I am talking about dense, fibre rich wholegrain bread that you should be able to find. The crappy supermarket sliced bread is not as filling and not as healthy.
Keyword fish, pescatarian, pesto

The best thing about this breakfast (and any high protein breakfast) is that it will keep you feeling a lot fuller for longer in the day. This is one of those high protein breakfast benefits! However, I am wondering that if you are male, you might need something else to go with it, or two slices of this breakfast (keeping in mind that the upper healthy limit for egg consumption is one per day, or seven per week!)

It really has been a delightful breakfast and I have loved it. Now I need to devise some new savoury breakfast recipes to supplement my trusty one egg veggie omelette!

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