healthy breakfast sandwich recipe

If you want to eat less sugar, finding no-sugar and low sugar breakfast recipes that are both easy to make and delicious is a crucial piece of the puzzle.

Breakfast items like flavored coffee drinks, baked goods, and packaged foods like protein bars, yogurt, and granola are some of the sneakiest sources of sugar. If you’re not cautious, you can end up consuming upwards of 50 grams before you even make it to lunch.

Instead, lean on the no-added-sugar breakfast recipes below for a savory or naturally sweet start to the day.

Related Reading: The Ultimate Guide to Eating a Healthy Breakfast Everyday

Three Ingredient Pancakes

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Sharing this insanely easy grain-free pancake recipe 🥞 only 3 ingredients required and ready in 10 mins max. — Image by my good friend @livevitae. — Typical pancake mixes include garbage ingredients. Refined flours, unhealthy oils, sugar, emulsifiers, and more. So it’s nice to know an alternative exists when we want pancakes that can be healthy too!👌🏻 — Serves 1 250 calories per serving. Makes a lot depending on your serving size of pancakes. — • 1 medium banana • 2 medium eggs • fat of choice – I used coconut oil – 1/4 tsp per serving • optional but recommended: a dash of salt, some cinnamon, or baking soda — Recipe: 1. Mash up the banana until smooth texture 2. Add the eggs and whisk / mix together. 3. Optional: add the salt, some Ceylon cinnamon + 1/4tsp baking soda. 4. Heat a cooking pan to medium heat. Add oil lightly covering whole pan. 5. Once heated. Add a ladle or desired serving size. 6. Cook for 2 minutes until set and flip. Cook other side for 2 minutes then rest on warm plate while you finish the batch. Serve with accompaniments of choice. — These are delicious and so simple, what good food is all about. Have a great week! Max ❤️ . . . . . . #paleo #breakfast #pancakes #paleodiet #healthyeating #notadiet #realfood #healthyfood #healthyrecipes #fitfood #nutrition #plantbased #lowcarb #biohacking #functionalmedicine #jerf #paleolifestyle #organicfood #eatrealfood #farmersmarket #proteinpacked #lowcarb #grainfree #wheatfree #realfood #paleolifestyle #recipes #healthyrecipe

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These pancakes from health journalist and author of “The Genius Life,” Max Lugavere, are made with eggs, baking soda, and bananas. And while that might not sound like an award-winning combo, they actually make a shockingly fluffy pancake. You’ll want to forego any maple syrup but drizzling some almond butter and cinnamon on top will be so good, you’ll hardly miss it. You can find the Three Ingredient Pancake recipe on Max’s Instagram feed.

Detox Green Smoothie 

If you’re looking for something on the lighter side, try this Detox Green Smoothie recipe from lifestyle blogger and cookbook author Liz Moody. Her recipe features detoxing herbs like cilantro as well as pineapple, lemon, and cayenne pepper for a tasty kick that you don’t find in other green smoothies. Liz always recommends doubling the recipe and saving half for the next day—a great way to make your mornings just a little bit easier.

Paleo Sweet Potato ‘Toasts’ 

Everyone loves a big slab of Texas toast, but if you’re consciously cutting down on simple white carbs (which are basically sugar, click here to learn more about the sugar-carb connection, you might be avoiding white bread. Enter: this Sweet Potato Toast recipe from Paleo Paparazzi. They’re made from thinly sliced baked sweet potatoes and topped with ingredients like sausage, avocado, poached eggs, and smoked salmon. They have all the taste of a traditional toast—without the blood sugar spike.

Related Reading: 7 Clever Ways to Use Sweet Potatoes

Berry Cheesecake Quinoa Parfaits

If you’re in the mood for something naturally sweet, this berry parfait is the perfect option for a spring morning. Created by Cupcakes and Kale Chips, this Banana Berry Cheesecake Quinoa Parfait recipe features high-protein Greek yogurt, fiber-rich quinoa, and is sweetened by fresh berries, which means it feels decadent but has zero added sugar. You can prep 3 or 4 parfaits ahead of time and stick them in the fridge for those mornings when you’re running the door.

Broccoli Parm Fritatta

Broccoli is one of nature’s healthiest foods; it’s a good source of vitamin K, vitamin C, and folic acid — just to name a few of its benefits. So how do you make broccoli a breakfast food? Bake

It into a frittata, of course. Try this Broccoli Parm Frittata recipe from Serena Wolfe, author of “The Dude Diet.”

Related Reading: This Spicy Spanish Egg Dish is Andalusia’s Answer to Shakshuka

Breakfast Fried Rice

eggs with chili oil

Hana Asbrink

You’ve probably never considered eating rice for breakfast, but that’s only because you haven’t tried this award-winning Breakfast Fried Rice recipe from Kathleen from hapa nom nom. Featuring red pepper flakes, bacon, sesame seeds, and egg, you get all the flavor of fried rice—breakfast style. This recipe is perfect for brunch with friends or for an extra-filling breakfast before a big day.

Keto Breakfast Tacos

The high-fat keto diet is all the rage, but cutting out carbs means saying no to so many staples, including corn. Sadly, that means no more tortillas for everyone’s favorite food: tacos. Luckily, you can actually fasten a tortilla out of a fried egg, according to Veronica Culver, the creator of this Keto Breakfast Taco recipe. You can fill your breakfast taco with anything; Culver uses bacon, guac, and cilantro in this recipe. (No eggs? Try a keto cheese tortilla.)

Chia Pudding Breakfast Bowls

chia seed pudding recipe

OatmealStories / RooM / Getty Images

Cereal can be a sugar bomb, but if you’re craving something similar, this Chia Pudding Breakfast Bowl recipe is a great one to lean on. Created by functional medicine expert Dr. Will Cole, these bowls feature superfoods like bee pollen, blueberries, and hemp protein powder along with vitamin and mineral-rich chia seeds.

PB&J Baked Steel Cut Oat Cups

Calling all PB&J lovers! These PB&J Baked Steel Cut Oat Cups from Sugar-Free Mom are everything that’s great about a classic PB&J, minus the added sugar. They’re made with no-sugar-added jam, peanut butter, and sunflower seeds. Way healthier than a traditional muffin, they’re the perfect pairing to your morning cup of coffee. PS: They also make for a satiating afternoon snack that’s guaranteed to keep you going until dinner time.

Eating less sugar can be more difficult than we ever expected, but once we settle on a few go-to no-sugar recipes to start our day with, things get a whole lot easier.


Header image by Chowhound

Gretchen Lidicker is a writer, researcher, and author of the book CBD Oil Everyday Secrets: A Lifestyle Guide To Hemp-Derived Health & Wellness. She has a masters degree in physiology and complementary and alternative medicine from Georgetown University and is the former health editor at mindbodygreen. She’s been featured in the New York Times, Marie Claire, Forbes, SELF, The Times, Huffington Post, and Travel + Leisure.
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