A good breakfast fuels you up and gets you ready for the day.
If you want to reduce your sugar intake, there are plenty of savoury, no-sugar-added breakfast options available. For instance, toast, eggs, sausage, bacon, and potatoes are all classic breakfast staples. However, finding a sweet no-sugar-added breakfast can be a little more difficult.
Fruit is a breakfast all-star containing natural sugars that can sweeten your dish, so it shouldn’t be too difficult. However, many fruity breakfast recipes call for additional sugar.
It’s difficult to be creative in the morning when you’ve just woken up but these mentioned breakfast recipes are nutritious, simple to plan and prepare ahead of time, and will keep you going until lunch. So, read on to find our pick of the best sugar-free breakfast ideas!
Natural vs. Added Sugars
Let us be clear before we begin. When we claim “no sugar added” or “sugar-free” in this roundup, we mean no processed sugar, which includes cane sugar, sucrose, maltose, molasses, high fructose corn syrup, and other tricksy names hidden on common food labels.
Natural sugars are less likely to cause a blood-sugar spike than added sugars, which include refined white sugar and corn syrup, as well as less-processed sugars like honey, agave, maple syrup, and coconut sugars.
Although these natural sources have a lower glycemic index, they’re still sugar in the bloodstream, so eat all sweets in moderate quantities.
The American Heart Association recommends that women consume no more than 25 grams (or 6 teaspoons) of sugar per day, and men consume no more than 36 grams (or 9 teaspoons). There’s not much to work with there.
We can easily exceed that limit with our morning meal alone, thanks to the spoonful of sugar in our coffee, the vanilla almond milk in our cereal bowl, and the bowlful of that apparently “healthy” raisin bran. This ex barista suggests some coffee grinders that will undoubtedly uplift your morning coffee game to the next level.
1. Greens Along With Omelette
Eggs are a great source of protein in the morning, and even more so if you go to the gym before work. Again, with a little time and effort, this breakfast option can be prepared the night before and made ready for the next morning.
An “easy-peasy omelette” is a good one to try: brown an onion in a pan with coconut oil, then whisk eggs, water, and seasoning and then add to the pan.
Serve with raw spinach, cherry tomatoes, as well as steamed kale for more greens.
2. The Antioxidant Happiness Smoothie
Smoothies are an excellent way to pack a lot of nutrition into a single meal while still feeling full and satisfied. This one is great because it’s full of excellent stuff, with the blueberries providing the necessary hit of glucose to get you powered up and ready for the day ahead.
Furthermore, they are high in anthocyanins, which are the antioxidants that give them their blueish purple colour – these fellas help prevent cellular damage and slow down ageing!
3. Paleo and Raspberry Loaf
This one is a sure-shot winner! It tastes fantastic and freezes well, but to be honest, you will end up devouring a loaf within a day or two of making it!
The antioxidant lycopene found in raspberries helps to repair and protect the skin from sun damage (but you’ll still want to apply that organic sunscreen!).
4. Pancakes to Die For
When you imagine pancakes, you might think of the English or American style with lots of maple syrup or sugar. However, there are also many sugar-free pancake recipes that will satisfy your craving without being detrimental to your health.
Simple cinnamon and coconut paleo pancakes or clean-eating banana pancakes are excellent places to begin. Rustle them up the night beforehand so that they’re ready to go first thing in the morning.
Even on the busiest of days, you can make a short stack of these griddle cakes because they only require eggs and bananas and just a minute of cooking time. And also, even with only two ingredients, they’re flavorful enough that you won’t be tempted to add more maple syrup.
5. Jars of Yoghurt With Sugar-Free Granola
Mason jars have now become a prominent kitchen item because they are a convenient way to transport food. Not just that, it also helps make your healthy dishes look visually appealing!
If you crave sweetness in the morning but don’t want to eat sugar, layer your mason jar with full-fat sugar-free yoghurts, fresh fruits, and homemade granola – you won’t be disappointed!
Of course, if you don’t have time to make homemade granola, Safe + Fair offers a low-sugar blueberry cinnamon granola which is delicious!
6. Bircher Muesli
Bircher muesli is popular in health-conscious countries such as Australia and the West Coast of America, but it is also gaining popularity in the United Kingdom. A glance at the best brunch places in London will tell you that.
Bircher muesli is a high-fibre, low-GI carbohydrate breakfast that provides slow-burning energy all throughout the morning.
Flaxseed, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds, cranberries, goji berries, almond milk, a grated red apple, protein, and two tablespoons of natural organic yoghurt make for a tasty sugar-free breakfast.
Soak the seeds, berries, and almond milk overnight, then combine them with the remaining ingredients in the morning.
7. Vegan Smoothie Bowl with Coconut and Mandarin Orange
Looking for a tasty vegan smoothie bowl recipe? This mandarin orange smoothie bowl is both delicious and simple. Make this creamy coconut smoothie bowl right away!
This delectable and healthy breakfast treat combines creamy coconut yoghurt and coconut milk with mandarin oranges and bananas. This utterly delicious smoothie bowl also includes crunchy coconut flakes. Yum!
If you enjoy smoothie bowls, this is the recipe for you. Combine coconut milk, yoghurt, vanilla, orange, banana, and ice as desired. Top with the remaining orange wedges, coconut, pistachios, and chia seeds. The yoghurt nicely evens out the orange’s citric acid, and you may add vanilla extract to sweeten the meal without having to add any sugar.
8. Overnight Chocolate Oatmeal
Breakfast with no added sugar that tastes like a peanut butter cup. YOU BET! Make sure to use unsweetened almond milk and peanut butter, both of which are easy to come by.
Mash the banana with a fork in a container. Mix in the yoghurt, oats, cocoa powder, almond milk, vanilla extract, and cinnamon. To combine, stir everything together.
Refrigerate for at least six hours before serving. That is something you can do the night before. Serve cold with peanut butter on top.
9. Baked Oatmeal With Caramel Apples
Caramel in a recipe with no added sugar? It is made possible by dates!
Six pieces of “nature’s candy” prepared with vanilla and water yield an all-natural gooey caramel sauce to drizzle over a warm oats bowl and chunky apples.
10. Salad of Tropical Fruits
This tropical fruit salad is the best-tasting fruit salad… EVER!! It’s made with fresh papaya, bananas, mango, pineapple, and grated coconut.
This salad is simple enough for anyone to prepare. If you can use a knife, you can start making this salad. The bananas are incorporated just before serving to avoid browning.
In a large mixing bowl, combine the mangoes, papaya, and pineapple, along with the pineapple juice. Refrigerate until chilled, and covered. Add the bananas and garnish with fresh coconut just before serving.
Fruit salad is a perfect option for low-fat, gluten free sweets, low-sodium, paleo-friendly, vegan, clean-eating dish that can be served as a snack, brunch, or dessert. Fruit contains sugar, but it is unprocessed and natural, and it is high in vitamins, phytonutrients, antioxidants, and fibre. Unless you need to limit your sugar intake for medical reasons, the USDA recommends eating 1 1/2 to 2 cups of fruit per day.
11. Watermelon Quinoa Parfait
This sweet-savoury meal is crunchy, creamy, and delicious. If watermelon is out of season, try it with apples, pomegranate seeds, pears, or any other chopped fruit.
In a mixing bowl, combine the watermelon, quinoa, and mint. Layer the watermelon-quinoa mixture with yoghurt in a jar or bowl. Top with almonds.
12. Steel Cut Oatmeal With Savoury Spinach
When you fill your oatmeal with savoury ingredients like veggies and eggs, you don’t have to worry about hidden sugars. Pierce the yolk so that it can be stirred into the mixture for texture.
13. Granola Without Sugar
Unlike store-bought granolas, which appear healthy but contain hidden sugar bombs, this one is authentic.
The rolled oats, nuts, and seeds provide serious staying power. But if you really need some sweetness, a bit of fresh or dried fruit is the ideal addition.
Sugar is a sneaky ingredient. Even with the best of intentions, it can find its way into just about everything, three meals a day. And, with the dangers of processed sugar being evaluated and reported on a regular basis, we figure it’s best to avoid it wherever possible.
Even so, many of us have a sweet tooth that craves attention every now and then. The good news is that you can eliminate sugar, at least the processed kind, from your diet.
But you need to go through a long journey before you reach that point. Our suggestion? Start with the healthy recipes for a sugar-free breakfast listed in this article!