Low-Sugar Breakfast: 12 Options You’ll Be Sweet On
For the longest time, we would have thumbed our noses at the thought of a low-sugar breakfast.
We love our breakfast sweets. Cinnamon rolls with cream cheese icing? Bring ‘em on. Cereals with sugar listed as the second ingredient? Give us more. Donuts, long Johns, and apple turnovers? Oh my gah, yes.
But then we realized the sugar-loaded, sticky-sweet breakfasts were not such a good idea, so we changed our ways. We upped the protein, lowered the sugar, and suddenly our mornings became a little bit brighter. And since food is our love language, we thought we’d share a few of our favorite low-sugar breakfast recipes that can help transform your first meal of the day.
12 Low-Sugar Breakfasts You Can’t Resist
We never denied having a sweet tooth — we just try to tame it, particularly around our morning meal. And while it isn’t always easy, we’ve become increasingly fond of a sugar crash-less breakfast routine. Below, you’ll find a dozen low-sugar breakfast ideas to start your day.
1. Low-Carb Keto Blueberry Muffins With Lemon Icing
Image: Chipmonk Baking
Well now, what have we here? A frosted treat that doubles as a healthy breakfast? These keto blueberry muffins are made with almond flour, helping to bring the carb and sugar content down a few notches. Plus, the icing is made with cream cheese, monk fruit, and lemon zest to ensure you get a sweet taste without the sugar rush. Don't be afraid to grab two as you sprint out the door.
2. PB&J Overnight Oats Parfait
Image: Byte Sized Nutrition
This may come as a surprise, but mornings really aren’t our thing. Yes, we chose the first meal of the day as our chosen career path, but we’re definitely of the hit-the-snooze-three-times variety. Anything that helps get us through a busy morning (like, we dunno, eating cereal straight from the bag) gets a vote from us. That’s why we love these peanut butter and jelly overnight oats, which can be prepared the night before.
3. Greek Yogurt Pancakes
Image: Healthy Recipes Blogs
Every since we started dabbling in the low-carb lifestyle, we’ve longed for some of our former-favorite breakfast treats. Lucky for us (and now you), this low-sugar pancake stack is low in carbs and high in flavor. The batter is made with Greek yogurt, vanilla, zero-sugar sweetener, coconut flour, and eggs, giving you a healthy dose of protein and fat to kickstart your day. Here's to catching you on the flip side!
4. Sausage, Egg, and Cheese Waffle
Image: Hungry Blonde
We’re not sure who needs to hear this, but you can have a savory breakfast and still make a pit stop at the waffle station. This keto waffle is made with eggs, breakfast sausage, spinach, cheddar cheese, and diced onion, nicely toasted in a waffle maker. It’s ready in just 4 to 5 minutes, an ideal breakfast option for those hectic mornings.
5. Sweet Potato Toast
Image: Feel Good Foodie
With this tasty spin on avocado toast, this recipe requires no bread. Sweet potatoes are sliced, roasted, and topped all your favorite ways, including blueberries and jam, bananas and peanut butter, and avocado and hemp seeds. Or, forget one of those options and top it whatever way you like. With such an inventive, low-sugar twist, you’ll be saying, “It’s the greatest thing since sliced what?”
6. Cinnamon & Pecan Porridge
Image: Keto Diet App
You know we love a delicious bowl of cinnamon-goodness. And while this vegan porridge might be lacking in the crunch department, the clean ingredients list is nothing to scoff at. With coconut milk, almond butter, chia seeds, pecans, cinnamon, and toasted coconut piled high, this is one bowl you’ll want to dip a spoon into. Want it cinnamon-y sweet? Add a few drops of stevia and get ready for a mouthful of happy.
7. Cereal School
How could a sugary-sweet cereal be made without the sugar? Very carefully of course. We mixed, mashed, and made our way to the perfect, zero-sugar cereal recipe, and we’ve slowly perfected every flavor since. Choose from Cocoa, Fruity, Cinnamon Bun, or try all three for a high-protein, gluten-free, sugar-free breakfast you can’t resist.
8. Whole30 & Keto Chorizo Omelette
Image: What Great Grandma Ate
We think of ourselves as two kids who never grew up, and for that reason we feel zero remorse over skipping our veggies. But if you want to veg out, this tempting chorizo breakfast is a pretty sure way to do it. This meaty omelet combines chorizo, onions, bell peppers, and avocado into a bountiful, veggie-filled breakfast we can get onboard with.
9. Breakfast Cauliflower Fried Rice
Image: Peas and Crayons
If you are firm in your belief that cold pizza is a breakfast food, welcome — you’re our kind of people. And if you’ve dabbled into leftover Chinese food as the most important meal of the day, you can sit down and stay awhile. This cauliflower breakfast rice is made with eggs, cauliflower, carrots, peas, and coconut aminos — a gluten-free substitute for soy sauce. This is a low-carb breakfast bowl that you can feel good about (not that you should ever feel bad about Chinese takeout for breakfast, of course).
10. Turkey Sausage Spinach Egg Muffins
Image: Haute & Healthy Living
If we knew how much a protein-hearty breakfast could jumpstart our day, college finals would have been a heck of a lot easier. These turkey sausage spinach breakfast muffins are packed with protein, greens, and healthy fats. Plus, they can easily be made in advance, making your meal prep game (and therefore, your whole week) a lot easier.
11. Pepperoni Pizza Frittata
Image: Cook at Home Mom
Remember when we said we wouldn’t turn down pizza for breakfast? We certainly weren’t lying. This paleo frittata uses eggs and almond milk as its base, before being topped with pepperoni, bell peppers, tomato sauce, and basil. It contains all of your favorite pizza toppings, but won’t spike your blood sugar like your former favorite slice.
12. Pumpkin Pie Smoothie
Image: Nutrition Starring You
We are unapologetically, zero-shame pumpkin divas, and we are all about this pumpkin pie smoothie. Pumped full of pumpkin pie filling, frozen bananas, cottage cheese, and of course, pumpkin pie spice, it’s satisfying all our autumn cravings. Want to make it sweet as pie? No problem — just add a packet of stevia, monk fruit, or other sugar-free sweetener.
Cereal School Is the Low-Sugar Breakfast You’ll Love
Oh, excuse us — that was a typo. Did we say low-sugar? We meant zero sugar.
Cereal School was our way to get our sweet cereal fix, without the sugar rush. With 16 grams of protein, 0 grams of sugar, and just 1 gram of total carbohydrates, it fuels you up without giving you a crash later.
Plus, with flavors like Cocoa, Fruity, and Cinnamon Bun, it tastes just like crunchy, sweet cereals you remember from childhood. But we pack our cereal in a bag, so you can eat it on the go when you’re out doing #adult things.
Ready to give it a try? We ship our cereal straight to your front door — but order quick! We’ve sold out four times this year and don’t want you to miss a bite.