Skip the Midmorning Sugar Crash and Eat 1 of These 30+ Low-Sugar Breakfasts
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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.
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
Banana Cream Overnight Oats Smoothie
- 1 banana cream overnight oats smoothie: 17.8 grams
Total: 17.8 grams of sugar
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
Low-Sugar, High-Protein Lemon Blueberry Protein Muffins
- 2 lemon blueberry muffins: 17.2 grams
- 1 tablespoon almond butter: 1 gram
Total: 18.2 grams of sugar
Gingerbread Chia Pudding
- 1 serving gingerbread chia pudding: 18.1 grams
Total: 18.1 grams of sugar
Vegan Waffles
- 2 waffles: 10.4 grams
- 1/2 cup strawberries: 3.5 grams
- 1/4 cup blueberries: 3.7 grams
Total: 17.6 grams of sugar
Overnight Breakfast Cookie
- 1 overnight breakfast cookie: 13.7 grams
Total: 13.7 grams of sugar
Banana Cashew Overnight Oats
- 1 serving banana cashew overnight oats: 10.1 grams
Total: 10.1 grams of sugar
"Sweet Potato Pie" Smoothie
- 1 "sweet potato pie" smoothie: 6.7 grams
Total: 6.7 grams of sugar
Smoatmeal
- 1 serving smoothie-oatmeal: 18.8 grams
Total: 18.8 grams of sugar
Slow-Cooker Apple Pie Quinoa
- 1 serving apple pie quinoa topped with Craisins and walnuts: 18.6 grams
Total: 18.6 grams of sugar
Blueberry Cheesecake Smoothie
- 1 blueberry cheesecake smoothie: 29.8 grams
Total: 29.8 grams of sugar
Apple Pie Overnight Oats
- 1 serving apple pie overnight oats: 12.7 grams
Total: 12.7 grams of sugar
Tofu Scramble With Kale and Sweet Potatoes
- 1 serving tofu scramble: 4 grams
Total: 4 grams of sugar
Low-Sugar Berry Cashew Spinach Smoothie
- 1 smoothie: 9.5 grams
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
Total: 11.3 grams of sugar
Avocado and Egg Breakfast
- 1 serving hard-boiled eggs with avocado: 1.2 grams
Total: 1.2 grams of sugar
Slow-Cooker Pumpkin Steel-Cut Oats
- 1 serving pumpkin steel-cut oatmeal: 27.2 grams
Total: 27.2 grams of sugar
Overnight Breakfast Casserole
- 1 serving breakfast casserole: 3.9 grams
Total: 3.9 grams of sugar
Vegan French Toast
Flat-Belly Overnight Oats
- 1 serving pineapple blueberry oatmeal: 18 grams
Total: 18 grams of sugar
Quinoa Egg Bake With Thyme and Garlic
- 1 serving quinoa egg bake: 3.3 grams
Total: 3.3 grams of sugar
Banana Cinnamon Zoats
- 1 serving zoats: 14.8 grams
- 2 medium strawberries: 1.1 grams
- 15 blueberries: 2 grams
- 5 raspberries: .4 grams
- 1 tablespoon sliced almonds: 0 grams
Total: 17.3 grams of sugar
Turkey Sausage and Cheddar Egg Muffins
- 2 turkey sausage cheddar muffins: 1.8 grams
Total: 1.8 grams of sugar
Apple-Cinnamon Quinoa Breakfast Bake
- 1 serving quinoa breakfast bake: 20.4 grams
- 2 ounces nonfat vanilla Greek yogurt: 4.5 grams
- 12 raisins: 3.7 grams
Total: 28.6 grams of sugar
Apple-Cinnamon Oatmeal With Almonds
- 1/2 cup organic rolled oats: 1 gram
- 1 small apple: 15.9 grams
- 1/2 tablespoon honey: 8.6 grams
- 8 raw almonds: 0.5 grams
- 1/4 teaspoon cinnamon: 0 grams
Total: 25.9 grams of sugar
Whole Wheat Berry Pancakes With Maple Cinnamon Yogurt
- 3 whole wheat berry pancakes (here's the recipe): 9.1 grams
- 1/4 cup maple cinnamon yogurt sauce: 4.1 grams
- 1/4 cup blueberries: 3.7 grams
- 3 large strawberries: 2.5 grams
Total: 19.4 grams of sugar
Yogurt-Filled Cantaloupe
- 1/2 cantaloupe: 17.3 grams
- 3 ounces plain nonfat Greek yogurt: 3.5 grams
- 3 raspberries: 0.3 grams
- 5 blueberries: 0.7 grams
- 1 teaspoon raw pepita seeds: 0 grams
Total: 21.8 grams of sugar