Skip the Midmorning Sugar Crash and Eat 1 of These 30+ Low-Sugar Breakfasts

POPSUGAR Photography | Jenny Sugar
POPSUGAR Photography | Jenny Sugar

Munching on sugary doughnuts, chocolate-filled croissants, or icing-covered scones will likely make you feel sluggish and cranky all morning. It's best to fuel yourself in the a.m. with low-sugar foods that are full of fiber and protein. Here are some delicious low-sugar breakfast ideas — all contain fewer than 30 grams of (mostly naturally occurring) sugar, which is perfect if you're trying to lose weight.

01
Slow-Cooker Carrot Cake Oatmeal
POPSUGAR Photography | Jenny Sugar

Slow-Cooker Carrot Cake Oatmeal

  • 1 serving carrot cake oatmeal topped with raisins and walnuts: 18.8 grams
  • 1/2 teaspoon unsweetened shredded coconut: 0 grams

Total: 18.8 grams of sugar

02
Banana Cream Overnight Oats Smoothie
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Banana Cream Overnight Oats Smoothie

  • 1 banana cream overnight oats smoothie: 17.8 grams

Total: 17.8 grams of sugar

03
Cauliflower Porridge
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Cauliflower Porridge

  • 1 serving cauliflower porridge: 21.3 grams
  • 4 strawberries, 1/4 ripe pear, and 1 tablespoon chopped almonds: 6 grams

Total: 27.3 grams of sugar

04
Low-Sugar, High-Protein Lemon Blueberry Protein Muffins
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Low-Sugar, High-Protein Lemon Blueberry Protein Muffins

Total: 18.2 grams of sugar

05
Gingerbread Chia Pudding
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Gingerbread Chia Pudding

Total: 18.1 grams of sugar

06
Vegan Waffles
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Vegan Waffles

Total: 17.6 grams of sugar

08
Banana Cashew Overnight Oats
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Banana Cashew Overnight Oats

  • 1 serving banana cashew overnight oats: 10.1 grams

Total: 10.1 grams of sugar

09
"Sweet Potato Pie" Smoothie
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"Sweet Potato Pie" Smoothie

Total: 6.7 grams of sugar

10
Smoatmeal
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Smoatmeal

Total: 18.8 grams of sugar

11
Slow-Cooker Apple Pie Quinoa
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Slow-Cooker Apple Pie Quinoa

  • 1 serving apple pie quinoa topped with Craisins and walnuts: 18.6 grams

Total: 18.6 grams of sugar

12
Blueberry Cheesecake Smoothie
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Blueberry Cheesecake Smoothie

Total: 29.8 grams of sugar

13
Apple Pie Overnight Oats
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Apple Pie Overnight Oats

Total: 12.7 grams of sugar

14
Tofu Scramble With Kale and Sweet Potatoes
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Tofu Scramble With Kale and Sweet Potatoes

Total: 4 grams of sugar

15
Low-Sugar Berry Cashew Spinach Smoothie
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Low-Sugar Berry Cashew Spinach Smoothie

Total: 9.5 grams of sugar

16
Strawberry Protein Pancakes With Strawberry Cream Sauce
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Strawberry Protein Pancakes With Strawberry Cream Sauce

  • 3 pancakes with yogurt cream sauce, strawberries, and dark chocolate: 11.3 grams

Total: 11.3 grams of sugar

17
Avocado and Egg Breakfast
POPSUGAR Photography | Lizzie Fuhr

Avocado and Egg Breakfast

  • 1 serving hard-boiled eggs with avocado: 1.2 grams

Total: 1.2 grams of sugar

18
Slow-Cooker Pumpkin Steel-Cut Oats
POPSUGAR Photography | Jenny Sugar

Slow-Cooker Pumpkin Steel-Cut Oats

Total: 27.2 grams of sugar

19
Overnight Breakfast Casserole
POPSUGAR Photography | Lizzie Fuhr

Overnight Breakfast Casserole

Total: 3.9 grams of sugar

20
Vegan French Toast
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Vegan French Toast

Total: 8.5 grams of sugar

21
Tomato Frittatas
POPSUGAR Photography | Lizzie Fuhr

Tomato Frittatas

Total: 18.5 grams of sugar

22
Flat-Belly Overnight Oats
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Flat-Belly Overnight Oats

  • 1 serving pineapple blueberry oatmeal: 18 grams

Total: 18 grams of sugar

23
Quinoa Egg Bake With Thyme and Garlic
POPSUGAR Photography | Lizzie Fuhr

Quinoa Egg Bake With Thyme and Garlic

Total: 3.3 grams of sugar

24
Banana Cinnamon Zoats
POPSUGAR Photography | Jenny Sugar

Banana Cinnamon Zoats

Total: 17.3 grams of sugar

25
Turkey Sausage and Cheddar Egg Muffins
POPSUGAR Photography | Leta Shy

Turkey Sausage and Cheddar Egg Muffins

  • 2 turkey sausage cheddar muffins: 1.8 grams

Total: 1.8 grams of sugar

26
Yogurt, Granola, and Fruit
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Yogurt, Granola, and Fruit

  • 6 ounces Chobani Plain Greek Yogurt: 4 grams
  • 1/4 cup Bear Naked Fit Vanilla Almond Crunch Granola: 4 grams
  • 1/2 cup sliced strawberries: 3.9 grams

Total: 11.9 grams of sugar

27
Apple-Cinnamon Quinoa Breakfast Bake
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Apple-Cinnamon Quinoa Breakfast Bake

Total: 28.6 grams of sugar

28
Apple-Cinnamon Oatmeal With Almonds
POPSUGAR Photography / Jenny Sugar

Apple-Cinnamon Oatmeal With Almonds

Total: 25.9 grams of sugar

Photo: Jenny Sugar

29
Veggie Omelet
POPSUGAR Photography | Anna Monette Roberts

Veggie Omelet

Total: 4.3 grams of sugar

30
Almond Berry Banana Yogurt Smoothie
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Almond Berry Banana Yogurt Smoothie

Total: 26.5 grams of sugar

31
Whole Wheat Berry Pancakes With Maple Cinnamon Yogurt
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Whole Wheat Berry Pancakes With Maple Cinnamon Yogurt

Total: 19.4 grams of sugar

32
Baked Eggs in Avocado
POPSUGAR Photography | Lizzie Fuhr

Baked Eggs in Avocado

Total: 1.4 grams of sugar

33
Yogurt-Filled Cantaloupe
POPSUGAR Photography | Lizzie Fuhr

Yogurt-Filled Cantaloupe

Total: 21.8 grams of sugar

34
Blueberry-Grape Barley Bake
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Blueberry-Grape Barley Bake

Total: 19.7 grams of sugar

35
No-Sugar Fruity Muffins With Scrambled Eggs
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No-Sugar Fruity Muffins With Scrambled Eggs

Total: 7.6 grams of sugar

36
Morning Workout Protein Smoothie With Toast
POPSUGAR Photography | Leta Shy

Morning Workout Protein Smoothie With Toast

Total: 22 grams of sugar