4 Low-Sugar Breakfast Recipes for Healthy Summer Snacking

Hey Angels and Alphas,

If you usually kickstart your day with a grab-and-go breakfast like a donut or a sweet coffee drink, you’re probably all too familiar with the mid-morning energy crash. That sudden drop in energy levels leaves you feeling hungry, irritable, and shaky. It often leads to cravings for more sugar to refuel, creating a vicious cycle.

To avoid this sugar roller coaster, consider starting your day with a low-sugar breakfast. By choosing the healthiest breakfast options, you can stabilize your blood sugar levels, reduce the urge to snack, and support your weight loss goals.

But let’s not get ahead of ourselves.

Tthe first step is…

Determining Your Ideal Sugar Intake

There isn’t a one-size-fits-all rule for sugar consumption; it depends on your diet and health needs. However, the Dietary Guidelines for Americans 2020-2025 suggest that no more than 10% of your daily calories should come from added sugar. For a 2,000-calorie diet, this equates to a maximum of 200 calories from added sugar.

Types of Sugar: Natural vs. Added

Foods and beverages contain two types of sugar:

  • Natural Sugars: These are found in fruits, vegetables, and dairy products. They are healthy because they come with essential nutrients like vitamins and fiber. Unless advised by a healthcare professional, you generally don’t need to avoid natural sugars.
  • Added Sugars: These are the sugars to watch out for on nutritional labels. Consuming these in moderation is key. Nutrition labels show total sugar and added sugar. For instance, a serving of grape jelly might have 10 grams of total sugar, including nine grams of added sugar. The remaining gram is from naturally occurring sugars in the grapes.

Recommendations for sugar consumption typically refer to added sugars. So, enjoying an apple with 19 grams of naturally occurring sugar doesn’t count towards your daily limit of added sugars, allowing you to reap the health benefits of fruits and vegetables.

Understanding Sugar Measurements

Wondering what a gram of sugar looks like?

Think of a teaspoon of sugar you might add to your coffee—that’s about 4 grams. Therefore, one gram of sugar is roughly a quarter of that teaspoon. For a 2,000-calorie diet, it’s recommended to keep sugar intake around 50 grams per day, equivalent to about 12 to 13 teaspoons of sugar.

Four Low-Sugar Breakfast Ideas to Try

You don’t have to sacrifice flavor when cutting back on added sugar. Start your day with these healthy, low-sugar breakfast options, each with less than 10 grams of added sugar:


Avocado toast is a popular breakfast choice, featuring creamy avocado slices, black beans, and whole wheat bread. Poached eggs add protein, making this a nutritious breakfast.

  • Calories: 374
  • Sugar: 4 grams (1 gram added sugar)
  • Fat: 12 grams
  • Carbs: 34 grams
  • Protein: 21.5 grams
  • Fiber: 10 grams


  • 1 slice whole-wheat bread
  • ¼ avocado, sliced or smashed
  • ¼ cup black beans
  • 1 tablespoon salsa
  • 2 poached eggs


Oatmeal is naturally low in sugar and high in fiber. Enhance its sweetness with fruit and boost protein content by adding walnuts.

  • Calories: 303
  • Sugar: 10 grams (4 grams added sugar)
  • Fat: 13 grams
  • Carbs: 44 grams
  • Protein: 8 grams
  • Fiber: 9 grams


  • ½ cup rolled oats
  • ½ cup water
  • 1 teaspoon brown sugar
  • ½ cup blackberries
  • 2 tablespoons walnuts


Plant-based meat substitutes offer quick and nutritious breakfast options. Grill veggie sausage links and pair with toast, strawberries, and Greek yogurt for a well-rounded meal.

  • Calories: 220
  • Sugar: 5 grams (1 gram added sugar)
  • Fat: 9 grams
  • Carbs: 18 grams
  • Protein: 16 grams
  • Fiber: 3 grams


  • 2 veggie sausages
  • 1 slice whole grain toast
  • ½ cup strawberries
  • ½ cup plain low-fat Greek yogurt


Smoothie bowls are a creative, low-sugar breakfast option. A berry peanut butter bowl combines the freshness of a smoothie with the texture of whole fruit.

  • Calories: 285
  • Sugar: 15 grams (6 grams added sugar)
  • Fat: 14 grams
  • Carbs: 35 grams
  • Protein: 11 grams
  • Fiber: 15 grams


  • 1½ cups fresh or frozen raspberries
  • ¼ cup low-fat Greek yogurt
  • 1½ teaspoons smooth, natural peanut butter
  • 1 tablespoon chia seeds
  • 1 cup ice cubes
  • 1 teaspoon honey

Bringing it all together…

Starting your day with a low-sugar breakfast can significantly impact your overall health and energy levels.

By choosing nutrient-dense options and minimizing added sugars, you can avoid the dreaded mid-morning energy crash and support your weight loss goals.

Remember to pay attention to the types of sugars in your diet, aim for moderation with added sugars, and enjoy the natural sweetness of fruits and vegetables.

With these simple adjustments, you can enjoy a delicious and healthy breakfast that keeps you energized throughout the day.