Home » Diet and Nutrition News & Advice » 10 Tasty But Low Sugar Breakfasts

10 Tasty But Low Sugar Breakfasts

It can be hard to give your body what it needs in the morning—a filling breakfast that isn’t pumped full of sugar. Many cereals and store-made breads and pastries are full of unnecessary sugar, but you don’t need sugar to make something tasty. It’s important to fit in this first meal of the day because a proper breakfast will give you the energy and sustenance your body needs to prevent you from snacking throughout your day.

It’s easy to create tasty, but low sugar breakfasts, like that will give you the jump start you need to make it through a busy morning. Not to mention, the following nutritious breakfast recipes are full of heart-healthy antioxidants and nutrients…


1. Yogurt and Berries

You can easily turn plain or vanilla Greek yogurt into a delicious breakfast with the help of some mixed berries. Great for the heart, blueberries will give your morning meal a shot full of antioxidants and have just enough of a sweet kick to tame your sugar cravings. Strawberries are also a good alternative and contain less sugar per serving compared to blueberries, so you can add more whole or sliced berries. If you want to add a little more “meat” (aka: sustenance) to the meal, low-sugar oats are full of fiber and will do the trick.

2. Ham and Cheese Bagel

Sometimes you just want to eat some carbohydrates and indulge in a tasty breakfast sandwich—without feeling guilty. Bagels don’t require much sugar to make and there is tons of whole grain, fiber-rich recipes available. If you use reduced-fat cheese and low, lean sodium ham or turkey (look for brands that use natural ingredients and less preservatives), you can create a breakfast that will satisfy your cravings for something tasty and cheesy, without a lot of sugar, bad fats, or calories.

3. Fruit-Filled Smoothie

While many fruits contain high amounts of sugar, smoothies can still be a low sugar breakfast option. Smoothies are super healthy, filling, fiber-rich, and easy to make year round. When local fruit is in season, you can fill your blender with fresh fruit and a bit of low-fat milk, soy or almond milk, or Greek yogurt. You can also throw in some spinach to get a good dose of fiber from greens. When berries and other smoothie fruits aren’t in season, there are healthy, frozen fruit options available at most grocery stores. Just make sure the frozen fruit is unsweetened.


4. Veggie and Egg Casserole

Egg casseroles are a simple but delicious breakfast food. They’re very versatile—you can change up the ingredients depending on what you’re in the mood for. It’s really easy to fit a lot of nutrient-rich veggies and fiber into an egg casserole. Spinach is a common casserole ingredient, along with peppers, mushrooms, tomatoes, and onions. And of course, a little bit of cheese when you feel like the craving is another tasty option. Throw the mixture of eggs and vegetables into the oven to bake and the result is a tasty low sugar meal you can eat all week long.

5. Oatmeal

Oatmeal is the perfect heart-healthy breakfast food and it’s easy to reduce your sugar intake if you take advantage of how easy it is to make at home. A lot of store bought oatmeal products have an outrageous amount of sugar. Not all of them are over the top, but many are, so be sure to read the ingredient list and nutritional table before you buy. Or you can make your own oatmeal using quick oats, oil, cinnamon and a dash of honey. You can naturally sweeten your bowl by adding in some nuts, a dollop of apple butter, raw honey, cinnamon spice, real vanilla extract, or real maple syrup for zero refined sugars.

6. Egg Burrito

Egg burritos are a delicious low sugar breakfast option. Using a mix of eggs and egg whites to make it even healthier, scramble up the eggs with your favorite vegetables. Consider using veggies that aren’t necessarily known as breakfast foods—like broccoli, bell peppers, and mushrooms—to add in more nutritional value and fiber. The good thing about burritos is that you can add whatever you want into your roll up. Place the scrambled eggs and veggies on a whole grain tortilla shell, topped with some cheese and homemade salsa.

7. Continental Style Foods

Continental style breakfasts are a great way to mix up your normal breakfast routine because you get to pick and choose from a variety of snack-sized items. If you’re bored and need a change, a continental breakfast can easily be low in sugar. Mix it up with lean deli meats, low-fat cheeses, homemade muffins, some raw nuts (for a healthy fat), and fresh fruits. This style of breakfast will fill you up and keep you full until lunch. But make sure you skip the store bought pastries or granola bars because they’ll likely have a high refined sugar content.

8. Apples and Peanut Butter

If you’re in a rush and need something that’s quick, easy and filling, apples with natural nut butter (i.e., almond or peanut butter) will do the trick. You can slice your apples like you normally would or cut several thin slices so you can make an apple and peanut butter sandwich. Spread a measured amount of peanut butter (a couple tablespoons) on the slices and enjoy. Natural nut butter is full of fiber, healthy fats, and protein that will keep you feeling full and it comes with a good dose of flavor. If possible, look for natural, low sugar nut butters.

9. Egg Sandwich

Egg sandwiches are a not-so-healthy fast-food favorite, but if you make it yourself, it can be a good low sugar breakfast. Using a whole grain English muffin, cook two eggs and some ground turkey and place it on the muffin. Or for a delicious topping that isn’t packed full of sugar, add some home-made guacamole or smoked salmon—either of these will make your low sugar breakfast more filling and tasty.

10. Pancakes

Who doesn’t love a stack of pancakes to start their day? Pancakes are a good low sugar option, but they should be made from scratch. Many store bought mixes contain unnecessary sugars so making the batter from scratch is the best way to go. Using some common ingredients—flour (whole-wheat, oat, flour, or quinoa flour as a healthier alternative), eggs, baking powder, salt, low fat milk, and light butter—you can whip up a delicious low sugar breakfast in no time. Instead of table syrup, you could use almond butter, fresh fruits, or a fresh fruit puree as your topping.



We Recommend

More on ActiveBeat
  • 12 Foods That Can Irritate The Bladder
    If you've ever had bladder issues or a urinary tract infection, you know that such problems can result in pain, irritation, and lots of visits to the bathroom, whether it's during...
    Diet and Nutrition News & Advice
  • Overactive Bladder? Here are 8 Foods and Drinks to Avoid
    Overactive bladder, or OAB, is a problem that affects millions of people in North America. Generally, it impacts people more as they get older, with the condition intensifying if...
    Diet and Nutrition News & Advice
  • 15 Common Reasons Behind That Stubborn Cough
    Is an incessant cough keeping you up at night, causing you a tight chest, or the result of mucus buildup?
    Diet and Nutrition News & Advice
  • Seeing 12 Symptoms of Vitamin C Deficiency
    You know that Vitamin C can help keep colds at bay and lessen their severity, but that's definitely not the only reason you should be consuming this important antioxidant.
    Diet and Nutrition News & Advice
  • 15 Strange Indicators of Heart Disease in Your Future
    The Centers for Disease Control considers cardiovascular disease the “leading killer of Americans.
    Diet and Nutrition News & Advice
  • 14 Common Seizure Triggers
    In the wake of a seizure, it’s often difficult to pinpoint the cause. After all, seizures are rather unpredictable and can be triggered by multiple uncontrollable factors.
    Diet and Nutrition News & Advice
  • The 13 Tell Tale Signs of Appendicitis
    Let’s put it this way; if you’re appendix bursts, you’ll certainly know it! Appendicitis is a condition that leads to the rupture of this pouch-shaped organ.
    Diet and Nutrition News & Advice
  • Don't Be Shortsighted With These 12 Facts About Children's Vision
    We tend to worry more about eye problems and deteriorating vision as we age, but the truth is that children can have a variety of eye ailments that can threaten their eyesight as...
    Diet and Nutrition News & Advice
  • 12 Simple Remedies for Upset Stomach and Indigestion
    There's nothing fun about upset stomach and indigestion -- when it's bad, it can make carrying out even the most simple activities, like driving to work or looking after the kids,...
    Diet and Nutrition News & Advice
  • 12 Natural Remedies for Sleep Apnea
    Getting a good night's sleep -- which for most people will mean around seven to eight hours in a night -- is an important part of being alert and effective in both your...
    Diet and Nutrition News & Advice
  • Eyeing the 12 Early Warning Signs of Glaucoma
    Glaucoma is a degenerative eye disease (of which there are several different forms) that can completely rob you of your vision.
    Diet and Nutrition News & Advice
  • 12 Important Medical Facts to Know About Liver Cirrhosis
    Liver cirrhosis is a serious condition in which healthy liver cells are replaced by scar tissue. According to MedicalNewsToday.
    Diet and Nutrition News & Advice
  • 12 Reasons to Try Bodyweight Exercises
    Many people looking to lose weight, gain muscle strength, or simply feel better physically and mentally through physical exercise make the decision to join a gym.
    Diet and Nutrition News & Advice
  • 13 Common Myths and Misconceptions About Bipolar Disorder
    When it comes to bipolar disorder (also sometimes called manic depression), there's more than 2-ways to look at it.
    Diet and Nutrition News & Advice
  • 15 Indications of an Under-Active Thyroid
    According to the American Thyroid Association (ATA), roughly 5-percent of U.S. adults suffer from hypothyroidism, or an underactive thyroid, making it the most prevalent immune...
    Diet and Nutrition News & Advice