An energizing breakfast gives you the fuel you need to accomplish your daily goals. This post will share 10 easy low sugar breakfast ideas to help you eat healthier in the morning, while also cutting down on sugar. Recipes included!
Instant. Breakfast.
The moment you see these two words together, you can pretty much imagine a bag full of sugar.
As someone who is always (always!) rushing in the morning, I too once settled for instant breakfast.
But over the years I realized that this Grab, pour, and go breakfast never left me full. In fact, it slowed me down. By 10AM I was feeling the sluggish aftermath of a sugar crash.
Today I understand that we should honor our bodies during breakfast. Rather than filling up on sugar-packed grains and processed 5-minute meals, we can pull from a wealth of healthy and nourishing options.
A good breakfast can assist you on your fitness journey and improve the morning of your entire family.
So let's ditch those empty calories!
To make breakfast a more joyful experience for you (and your body), read on to discover 10 low sugar breakfast ideas...
What's The Difference Between Added Vs. Natural Sugars?
The difference between added vs. natural sugars comes down to the source. Added sugar is any type of sugar that was added to the food (as you may have guessed!). Usually this is the processed stuff like cane sugar, sucrose, high fructose, corn syrup, molasses, and other sneaky additives hidden in food labels.
On the other hand, natural sugars are those that are inherently in the food. Fruits contain natural sugars,
Added sugars are the ones you especially want to avoid because they can cause a bunch of health problems, including an increased risk of heart disease.
What Is A Low Sugar Breakfast?
A low sugar breakfast contains ingredients that only have natural or no-added sugars, and has less than 25 grams of sugar total. The American Heart Association suggests consuming no more than 25 grams (6 teaspoons) of sugar per day for women and 36 grams (9 teaspoons) for men. However, a lot of us unknowingly consume almost our entire recommended daily intake during breakfast!
Fortunately, from the healthiest cereals to overnight oats and protein pancakes, there are some great healthy breakfast options out there.
Try These 10 Low Sugar Breakfast Ideas:
- Serving: 1 tbsp
- Sugar: 1.4g
- Making toast in the morning is a super easy option. And a regular piece of bread usually contains around 100-150 calories, which don't seem so bad, right? What you should be careful about is your favorite spread. Many jars of jam available in the grocery store are high sugar. So if you want to enjoy your morning toast with a delicious and low sugar option, try this homemade Blackberry Chia Jam.
- Serving: 1 smoothie
- Sugar: 8.8g
- Let's face it, caffeine plus breakfast is a match made in heaven. Wanna get your morning dose of coffee plus a meal in the morning? You can combine them! This healthy coffee smoothie is Dustin's favorite, and the most surprising of our low sugar breakfast ideas!
- Serving: 1 toast
- Sugar: 2.7g
- Where my avocado lovers at? If you're searching for something that will get you through all your meetings until lunchtime, you should opt for something substantial but still low in sugar. I recommend the crowd favorite; avocado toast! Not only is it packed with complex carbs, protein, and healthy fat...it's also super delicious.
4. Pumpkin Chocolate Chip Muffin
- Serving: 1 muffin
- Sugar: 8.5g
- Pumpkin plus chocolate chips for breakfast, need I say more? And I'm not talking about those store-bought versions that are packed with sugar. If you have a sweet tooth (like me) this low sugar recipe will not disappoint. While I do use some natural sources of sugar like raw honey, it still fits the bill of a low sugar breakfast.
*You can swap other natural sugars in for this recipe like maple syrup or coconut sugar.
- Serving: 1 egg muffin
- Sugar: 0.9g
- Nothing gets more traditional than eggs for breakfast! Ever wonder why? Eggs are a good source of inexpensive and high-quality protein that also contain amino acids, antioxidants, vitamins including A, B2, B5, and B12 and the list goes on. But if you're bored with your usual morning eggs, this recipe will add some razzle dazzle to your morning routine.
6. Lemon Blueberry High Protein Pancakes
- Serving: 1 pancake
- Sugar: 5.5g
- If the concept of carbs was merely a social construct, I would have this every single day. But what makes these pancakes extra special is that they are high in protein (which y'all know I super love!) and low in sugar. Want to enjoy a healthy Sunday breakfast with the kids? This right here is your match. Between the vanilla protein powder, cottage cheese, and egg whites, these pancakes are tasty and satisfying!
- Serving: 1 sandwich
- Sugar: 4g
- If you're one to dash through the drive-thru for a quick breakfast sandwich, I have a great alternative for you. These Make-Ahead Freezer Breakfast Sandwiches are easy to assemble, healthy, and perfect as a grab and go breakfast during busy mornings. An extra special thing about these sandwiches is that you can add or remove ingredients to make them suit both your taste and fitness goals.
- Serving: 1 Huevos Rancheros
- Sugar: 4.5g
- Say what now? Huevos Rancheros is a breakfast dish that contains eggs served in the traditional style you'd find on rural Mexican farms. If you aren't afraid of some flavor in the morning, a Huevos Rancheros is an excellent choice for a low sugar breakfast!
- Serving: 1 Burrito
- Sugar: 3g
- This is literally one of my favorite breakfast idea!!! Not only are they easy to make but they're also super filling...you can even have them for brunch.
- Serving: 5 meals
- Sugar: 5g
- A more responsible (and delicious) way to grab and go. When you have a busy week ahead, a little planning will go a long way. This pre-made morning meal is balanced, healthy, and will surely keep you satisfied!
Better Breakfast Habits
You have so many great breakfast options that won't push you beyond your sugar limit during the first meal of the day. Now, these low sugar breakfast ideas might take a little more work than a usual pour and go routine...but they'll help you feel so much better.
Better breakfast will also sustain your energy for longer periods. This is extra important because having good energy helps us stick to our goals! Keep in mind that it takes 21 days to form a habit.
So cut out necessary sugar and begin today—Or tomorrow morning!
This post contains affiliate links for products I use regularly and highly recommend.
Andrea Lynch
I would like to try your recipes.I want to eat more healthier.I like what you are doing .Thankyou