Low-Sugar Breakfast Ideas

Let’s Call Breakfast What It Really Is: Dessert

The average American consumes 23 grams of sugar—double the recommended daily amount. A majority of that? Breakfast. From pancakes to muffins to yogurt, American breakfast is so laden with sugar, it’s a wonder we don’t call it dessert.

Not convinced? One serving of Chobani yogurt with fruit on the bottom has 15 grams of sugar, while its dessert compatriot, one serving of Breyers French vanilla ice cream, has even fewer: 14. One Dunkin Donuts banana chocolate chip muffin has 46 grams of sugar—one Starbucks vanilla buttercream cupcake also has fewer: 34. And let’s not forget cereal: We may as well keep products like Frosted Flakes and Lucky Charms in the baking aisle, right next to the confectioner’s sugar and multicolored sprinkles. Even smoothies, which have garnered a “healthy” reputation, are sugar bombs.

So what can you eat for breakfast that isn’t packed with sucrose? Here are a few low-sugar breakfast ideas. 


Low-Sugar Breakfast Ideas

Photo by Lindsay Landis via Love and Olive Oil

A Mediterranean meal that also goes by the name of “eggs in purgatory,” shakshouka is a delicious dish of eggs poached in a spicy simmering sauce of tomatoes, chili peppers, and onions, often spiced with cumin, paprika, and oregano. Sprinkled with feta cheese, and served with warm pita bread, it’s absolutely heavenly—you won’t miss the added sugar one bit.

Salmon Rice Bowl

Low-Sugar Breakfast Ideas

Photo by Alex Lau for Bon Appetit

Take a note from the Japanese and craft yourself an Omega-3-rich salmon rice bowl made with rice, cold-smoked salmon, sliced avocado, toasted nori sheets, umeboshi plums, sesame seeds, and low-sodium tamari sauce (a sugar-free alternative to soy sauce). Feel free to swap in other vegetables you have on hand, or even serve up a fried egg if you’re not feeling salmon. Enjoy with a cup of green tea!

Open-Face Mediterranean Avocado Toast

A super quick and fresh breakfast, this colorful open-faced avocado toast is an easy riff on traditional Mediterranean flavors with crispy cucumbers, red onions, juicy vine-ripened tomatoes, and salty feta. Just be sure you’re using whole grain bread and nothing laden with sugar. If you prefer to enjoy these veggies as a salad, you can easily chop them up and throw in some olives and pistachios for a truly authentic meal.

What sugar-free breakfasts do you make at home? Share below.

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The Quench is an online media outlet published by hint® – a female-founded company that produces sugar-free, flavored water. We want to inspire you to make healthier choices while maintaining a busy lifestyle.

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