21 No-Sugar Breakfast Recipes to Avoid an Early Crash

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Whether it’s blatant (Lucky Charms, we’re looking at you) or hidden (even in packaged whole-wheat bread!), added sugar tends to be a way-too-prominent ingredient in many breakfasts. The American Heart Association advises consuming no more than 25 grams—or six teaspoons—of sugar per day for women and 36 grams or nine teaspoons for men. But between the spoonful of sugar in our coffee, the vanilla almond milk in our cereal bowl, and the cupful of that supposedly “healthy” raisin bran, we can easily exceed that limit with our morning meal alone. Eek!

Time to get breakfast back on track with food that’s filled with actual nutrition, not empty calories that do little for our energy. These 21 recipes, containing zero added sugars, show you how.  

Sweet Breakfasts

Treat yourself to a short stack of these griddle cakes on even the busiest of days—it’s possible, since these require just eggs and bananas and a minute of cooking time to put together. Plus, even with only two ingredients, they give you enough flavor so you won’t be tempted to add a glug of maple syrup. Talk about less is more. 

The eggs, fruit, and oats here make these seem like any standard morning muffins at first. But without any sugar, butter, or oil, they’re among the cleanest breakfast baked goods you could make. 

An indulgent dessert gets turned into a healthy breakfast with cooked quinoa instead of a crust and Greek yogurt stepping in for some of the cream cheese. The sweetener is optional for good reason—it’s simply not necessary, thanks to the bananas and berries.

It’s all about the healthy fats and not the sugar in this gluten-, dairy-, and grain-free recipe. Almond butter and coconut flour play leading roles in the batter, and with blueberries folded in, you still get a hint of sweetness in every bite. 

Leave out the teaspoon of maple syrup in this bowl, and it’ll be completely sugar-free. With nut butter, strawberries, and coconut-y yogurt in each spoonful, you won’t even notice a lack of sweetness.

Fewer than 10 ingredients are needed to make these cookies, and sugar—refined or otherwise—is nowhere on the list. Instead, the flavor comes from raisins, bananas, cinnamon, and vanilla, which give the oat batter a whole lot of natural sweetness.

Mix three ingredients together overnight, and in the morning, you’ll wake up to a thick, healthy pudding made perfectly sweet thanks to mango chunks. It just doesn’t get easier than that. 

Caramel in a no-sugar recipe? Dates make it possible! Six pieces of “nature’s candy,” processed with vanilla and water, are all it takes to make an all-natural gooey caramel sauce to swirl on top of a warm bowl of oats and chunky apples.  

This recipe’s sweetness comes purely from fruit—just make sure you’re using applesauce and nut butters with no added sugars (both are easy to find!). These are a much smarter (and cheaper) choice than many packaged granola bars out there.  

With cinnamon, cloves, and nutmeg in here, who really needs added sugar? The spices take this recipe from plain old pumpkin oats to a warm, flavor-packed bowl of comfort. 

Unlike store-bought granolas that appear healthy but are complete hidden sugar bombs, this one is the real deal. Rolled oats, nuts, and seeds lend some serious staying power, but if you absolutely need some sweetness, a bit of fresh or dried fruit is the perfect addition. 

Savory Dishes

Fried rice works just as well for breakfast as it does for any other meal. Yes, seriously. Just throw some morning staples—eggs, avocado, and bacon—into a skillet of rice (brown, for extra flavor and fiber) to make it especially look and taste the part.

You don’t need to worry about any hidden sugars in your oatmeal when you’re filling it up with savory ingredients such as veggies and eggs. Pierce the yolk so that you can stir it into the mixture for some added texture. 

There are sweet and fruity breakfast quinoa bowls, and then there are rich, savory versions like this one. With veggies and cheese stirred in and an egg nestled on top, you’ll be digging in without missing the sugar. 

Being Whole30 compliant, this casserole is a guaranteed no-sugar option. But you don’t need to be on the plan to enjoy it; its layers of sausage, eggs, and sweet potatoes will please any breakfast lover. 

This vegan recipe swaps out eggs for sautéed chickpeas and piles them onto chewy grains of farro instead of oats. Topped with avocado chunks and a creamy sunflower seed sauce, this might be the most satisfying meat-free breakfast bowl you’ve ever had. 

Wake up to a different kind of buttermilk pancake with this recipe. There’s zero sugar in the batter, and they’re topped with a hearty mixed mushroom and egg topping instead of fruit compote or syrup. 

Grated sweet potato mimics rice in this easy hash, where, along with peppers, onions and kale, you’re getting in a good chunk of your daily veggie servings. In the absence of eggs, chicken sausage adds heft and protein. 

Even if you’re trying to cut back on sugar, you can still have muffins like these for breakfast. All-natural, fiber-rich figs are the only source of sweetness in the entire batch, and they go perfectly with the salty goat cheese and rosemary. 

There’s a version of avocado toast everywhere you look these days, but TBH, we’re not complaining. Who’d want the trend to die out when it breeds super-satisfying recipes like this one, where slices of whole-wheat bread are topped not just with the green fruit, but also with runny eggs and a generous spoonful of cottage cheese for extra protein?

Baked beans are a traditional breakfast food for many, but most store-bought cans come packed with brown sugar or, worse, high-fructose corn syrup. This one simplifies things with a much shorter ingredient list, where garlic and paprika do the flavoring instead of sugar.

 



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