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 [1] — all contain fewer than 30 grams of (mostly naturally occurring) sugar, which is perfect if you're trying to lose weight [2].
Slow-Cooker Carrot Cake Oatmeal
- 1 serving carrot cake oatmeal topped with raisins and walnuts: 18.8 grams [4]
- 1/2 teaspoon unsweetened shredded coconut: 0 grams [5]
Total: 18.8 grams of sugar
Banana Cream Overnight Oats Smoothie
- 1 banana cream overnight oats smoothie: 17.8 grams [6]
Total: 17.8 grams of sugar
Cauliflower Porridge
- 1 serving cauliflower porridge: 21.3 grams [7]
- 4 strawberries, 1/4 ripe pear, and 1 tablespoon chopped almonds: 6 grams [8]
Total: 27.3 grams of sugar
Low-Sugar, High-Protein Lemon Blueberry Protein Muffins
- 2 lemon blueberry muffins: 17.2 grams [9]
- 1 tablespoon almond butter: 1 gram [10]
Total: 18.2 grams of sugar
Gingerbread Chia Pudding
- 1 serving gingerbread chia pudding: 18.1 grams [11]
Total: 18.1 grams of sugar
Vegan Waffles
- 2 waffles: 10.4 grams [12]
- 1/2 cup strawberries: 3.5 grams [13]
- 1/4 cup blueberries: 3.7 grams [14]
Total: 17.6 grams of sugar
Overnight Breakfast Cookie
- 1 overnight breakfast cookie: 13.7 grams [15]
Total: 13.7 grams of sugar
Banana Cashew Overnight Oats
- 1 serving banana cashew overnight oats: 10.1 grams [16]
Total: 10.1 grams of sugar
"Sweet Potato Pie" Smoothie
- 1 "sweet potato pie" smoothie: 6.7 grams [17]
Total: 6.7 grams of sugar
Smoatmeal
- 1 serving smoothie-oatmeal: 18.8 grams [18]
Total: 18.8 grams of sugar
Slow-Cooker Apple Pie Quinoa
- 1 serving apple pie quinoa topped with Craisins and walnuts: 18.6 grams [19]
Total: 18.6 grams of sugar
Blueberry Cheesecake Smoothie
- 1 blueberry cheesecake smoothie: 29.8 grams [20]
Total: 29.8 grams of sugar
Apple Pie Overnight Oats
- 1 serving apple pie overnight oats: 12.7 grams [21]
Total: 12.7 grams of sugar
Tofu Scramble With Kale and Sweet Potatoes
- 1 serving tofu scramble: 4 grams [22]
Total: 4 grams of sugar
Low-Sugar Berry Cashew Spinach Smoothie
- 1 smoothie: 9.5 grams [23]
Total: 9.5 grams of sugar
Strawberry Protein Pancakes With Strawberry Cream Sauce
- 3 pancakes with yogurt cream sauce, strawberries, and dark chocolate: 11.3 grams [24]
Total: 11.3 grams of sugar
Avocado and Egg Breakfast
- 1 serving hard-boiled eggs with avocado: 1.2 grams [25]
Total: 1.2 grams of sugar
Slow-Cooker Pumpkin Steel-Cut Oats
- 1 serving pumpkin steel-cut oatmeal: 27.2 grams [26]
Total: 27.2 grams of sugar
Overnight Breakfast Casserole
- 1 serving breakfast casserole: 3.9 grams [27]
Total: 3.9 grams of sugar
Vegan French Toast
- Two slices French toast: 5 grams [28]
- 2 medium strawberries: 1.1 grams [29]
- 15 blueberries: 2 grams [30]
- 5 raspberries: .4 grams [31]
Total: 8.5 grams of sugar
Tomato Frittatas
- 1 serving tomato frittata: 3.5 grams [32]
- 1 slice wheat bread: 15 grams [33]
Total: 18.5 grams of sugar
Flat-Belly Overnight Oats
- 1 serving pineapple blueberry oatmeal: 18 grams [34]
Total: 18 grams of sugar
Quinoa Egg Bake With Thyme and Garlic
- 1 serving quinoa egg bake: 3.3 grams [35]
Total: 3.3 grams of sugar
Banana Cinnamon Zoats
- 1 serving zoats: 14.8 grams [36]
- 2 medium strawberries: 1.1 grams [37]
- 15 blueberries: 2 grams [38]
- 5 raspberries: .4 grams [39]
- 1 tablespoon sliced almonds: 0 grams [40]
Total: 17.3 grams of sugar
Turkey Sausage and Cheddar Egg Muffins
- 2 turkey sausage cheddar muffins: 1.8 grams [41]
Total: 1.8 grams of sugar
Yogurt, Granola, and Fruit
- 6 ounces Chobani Plain Greek Yogurt: 4 grams [42]
- 1/4 cup Bear Naked Fit Vanilla Almond Crunch Granola: 4 grams [43]
- 1/2 cup sliced strawberries: 3.9 grams [44]
Total: 11.9 grams of sugar
Apple-Cinnamon Quinoa Breakfast Bake
- 1 serving quinoa breakfast bake: 20.4 grams [45]
- 2 ounces nonfat vanilla Greek yogurt: 4.5 grams [46]
- 12 raisins: 3.7 grams [47]
Total: 28.6 grams of sugar
Apple-Cinnamon Oatmeal With Almonds
- 1/2 cup organic rolled oats: 1 gram [48]
- 1 small apple: 15.9 grams [49]
- 1/2 tablespoon honey: 8.6 grams [50]
- 8 raw almonds: 0.5 grams [51]
- 1/4 teaspoon cinnamon: 0 grams [52]
Total: 25.9 grams of sugar
Veggie Omelet
- 2 large eggs: 0.4 grams [53]
- Five cherry tomatoes: 2.2 grams [54]
- 1/2 cup broccoli florets: 1.1 grams [55]
- 1 cup spinach: 0.1 gram [56]
- 3 small mushrooms: 0.5 grams [57]
- 1 ounce shredded monterey jack cheese: 0 grams [58]
Total: 4.3 grams of sugar
Almond Berry Banana Yogurt Smoothie
- 3 medium strawberries: 1.7 grams [59]
- 1/2 medium banana: 7.2 grams [60]
- 1/2 cup blueberries: 7.4 grams [61]
- 3 ounces nonfat plain Greek yogurt: 3.5 grams [62]
- 1/2 cup skim milk: 6.1 grams [63]
- 10 raw almonds: 0.6 gram [64]
Total: 26.5 grams of sugar
Whole Wheat Berry Pancakes With Maple Cinnamon Yogurt
- 3 whole wheat berry pancakes (here's the recipe [65]): 9.1 grams
- 1/4 cup maple cinnamon yogurt sauce: 4.1 grams
- 1/4 cup blueberries: 3.7 grams [66]
- 3 large strawberries: 2.5 grams [67]
Total: 19.4 grams of sugar
Baked Eggs in Avocado
- 1 avocado: 1 gram [68]
- 2 large eggs: 0.4 grams [69]
Total: 1.4 grams of sugar
Yogurt-Filled Cantaloupe
- 1/2 cantaloupe: 17.3 grams [70]
- 3 ounces plain nonfat Greek yogurt: 3.5 grams [71]
- 3 raspberries: 0.3 grams [72]
- 5 blueberries: 0.7 grams [73]
- 1 teaspoon raw pepita seeds: 0 grams [74]
Total: 21.8 grams of sugar
Blueberry-Grape Barley Bake
- 1 piece: 9.1 grams [75]
- 2 ounces nonfat vanilla Greek yogurt: 4.5 grams [76]
- 8 grapes: 6.1 grams [77]
Total: 19.7 grams of sugar
No-Sugar Fruity Muffins With Scrambled Eggs
- 2 muffins: 7.2 grams [78]
- 2 large eggs: 0.4 grams [79]
Total: 7.6 grams of sugar
Morning Workout Protein Smoothie With Toast
- 1 smoothie: 15 grams [80]
- 1 slice whole wheat toast: 3 grams [81]
- 1 tablespoon almond butter: 1 gram [82]
Total: 22 grams of sugar