Breakfast COOKIES! (Blood Sugar Balancing)

Blood-Sugar Balancing Breakfast COOKIES!

Hey everyone! Today, I’m so stoked to share with you a little creation that has truly transformed our busy family mornings.  We’re heading into our long school holiday for the year now, and I am very, very much looking forward to having these in our armory once the school year kicks in again!  They will be a little lifesaver!

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These are my Breakfast Cookies…yes cookies. 

Consider these cookies not just as a treat, but as a vital component of your morning routine. Crafted with a focus on high-alkalinity and anti-inflammatory properties, these cookies are a testament to the belief that what we eat significantly impacts our alkaline balance, energy and well-being.

Specifically, they also play a crucial role in balancing blood sugar levels, making them an ideal start to your day.

Balancing glucose and insulin levels first thing in the morning is particularly important for several reasons, especially for individuals with insulin resistance or type 2 diabetes.

  1. Overnight Fasting: After an overnight fast, your body’s insulin sensitivity is typically higher in the morning. This means your body is more efficient at using insulin to lower blood sugar levels after a meal. Eating a balanced breakfast helps take advantage of this natural insulin sensitivity.
  2. Sets the Tone for the Day: The first meal of the day can set the tone for glucose and insulin levels for the rest of the day. A breakfast that is high in sugars and refined carbohydrates can cause a rapid spike in blood sugar and insulin, followed by a sharp drop, which can lead to cravings, overeating, and more blood sugar spikes later in the day.
  3. Avoiding the “Dawn Phenomenon”: Some people experience the “dawn phenomenon,” where blood sugar levels are abnormally high in the morning. A balanced breakfast can help mitigate this spike and maintain steadier blood sugar levels throughout the day.
  4. Energy and Concentration: Stable blood sugar levels are essential for sustained energy and concentration. A breakfast that balances glucose and insulin helps prevent the mid-morning energy slump and brain fog that can occur after a high-sugar breakfast.

What’s equally impressive about these cookies is the convenience. They are straightforward and quick to prepare, and can be equally useful as a grab-and-go breakfast, or as a snack throughout the day.  They are quick and easy to make, and I absolutely promise that the whole family will love them!

Let’s jump on in.

picture of cookies


Breakfast COOKIES! (Blood Sugar Balancing)

  • Author: Ross



1 tablespoon ground flaxseed meal

1 cup (95g) rolled oats (uncooked) (certified gluten-free, if needed)

1/4 cup (25g) unsweetened shredded coconut

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon fine sea salt

3/8 cup (95g) smooth, creamy almond butter (can sub in cashew butter)

1/4 cup (80g) pure rice malt syrup

3/4 teaspoon pure vanilla extract

1/4 cup (32g) a mix of pepitas, sunflower seeds, and chopped almonds

2.5 tablespoons (25g) hemp seed


Mix 1 tbsp flaxseed meal with 2.5 tbsp water to forma flax egg.

Let it sit for 10-15 minutes.

Preheat the oven to 350ºF (175ºC) and line a baking sheet with parchment paper.

In a large bowl, combine 1 cup oats, 1/4 cup shredded coconut, 1/4 tsp each of baking powder, baking soda, and salt.In another bowl, mix 3/8 cup almond butter, 1/4 cup rice malt syrup, 3/4 tsp vanilla, and the flax egg until smooth.

Combine wet and dry ingredients, then fold in 1/4 cup mixed seeds and nuts, and 2.5 tbsp hemp seeds. If the dough is sticky, chill for 10-15 minutes.

Scoop 2 tbsp of dough per cookie onto the baking sheet, leaving a 1/2 inch gap between cookies.

Flatten each cookie slightly, then bake for 18-20minutes.

Allow cookies to cool on the baking sheet for 5 minutes before transferring to a cooling rack

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Recipe rating

  1. Kirsty Rollo Reply

    Hi Ross can I substitute oats for something else, I’m gluten intolerant and it’s not always easy to find gluten free oats. What about quinoa flaked?
    Thankyou in advance

    Cheers, Kirsty

    • ross Reply

      Flaked quinoa would def work

  2. Penny Reply

    Excellent way to start my day….will add water next time to improve texture. Thank you.

  3. Lynn Reply

    Absolutely loves these cookies Ross. They are nutty and chewy. My new breakfast! Amazing for anytime of the day meal or treat. Thankyou 🌈. Deepest gratitude.

  4. D Vorell Reply

    Don’t Oats need to be Organic (which are GF) but free from Glyphosate?

  5. Sydell Howitt Reply

    I made the recipe and found it had potential, but needs some tweaking for me. The cookies were crisp once they cooled. I’m not sure if that is how it’s supposed to be, but I do like them crisp. However, I found them too bland. Maybe I didn’t add enough salt. Also, next time, I would add more chopped nuts and some cinnamon and also some pumpkin spice. It really made a difference when I sprinkled it on top of the already made cookie.

    • ross Reply

      Hey Sydell! Thanks for the constructive feedback 🙂

      Give the ‘Trifle’ in the membership a try (posted it yesterday) and let me know what you think of that one!

  6. Nancy Reply

    I didn’t use pure rice malt syrup, I used raw manuka honey and added 4 sf chocolate chips on top. They turned out great.

    • ross Reply

      Great tweaks!

  7. Joyce Reply

    Thank you so much Ross for this recipe. Made this morning and mmmmm delish! Really love them. Haven’t pre-ordered your book yet…. I definitely will be.

  8. Suzanne Reply

    Absolutely loved the cookies. Thankyou for all that you are and all that you do for humanity Ross. I will be purchasing your new book for my family as a belated xmas gift.
    To you and your family have a blessed xmas.
    Much love Suzanne Australia

  9. Pam Reply

    Was looking forward to making this, but haven’t yet, because of the measurements. For example,
    – 1/4 cup of shredded coconut is 25 grams, yet
    – 1/4 cup pure rice malt syrup is 80 grams, and
    – 1/4 cup of mixed pempitas, almonds etc is 32 grams

    Should i just use the measurements in grams, as they are all different, ignoring the 1/4 cup? Also, which country’s standard measurements are used here?

    Thank you for sharing this recipe!

  10. Shirley Kane Reply

    Hi Ross, I am prediabetic so malt syrup or maple syrup is out for me. Any sugar free options to fill in for malt? The rest of the recipe is golden.🎄

  11. ann Reply

    Ingredient list is missing 1 cup oats. But mentioned oats in directions. Is there 1cup oats in recipe ?

  12. Katherine Kane Reply

    This sounds Great ! Cant wait to try it !
    Thank You , Ross !

  13. Deb Reply

    I’m wondering if these can be made without the rice malt syrup?