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.
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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
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Banana Cream Overnight Oats Smoothie
- 1 banana cream overnight oats smoothie:17.8 grams
Total: 17.8 grams of sugar
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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
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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
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Gingerbread Chia Pudding
- 1 serving gingerbread chia pudding:18.1 grams
Total: 18.1 grams of sugar
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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
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Overnight Breakfast Cookie
- 1 overnight breakfast cookie:13.7 grams
Total: 13.7 grams of sugar
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Banana Cashew Overnight Oats
- 1 serving banana cashew overnight oats:10.1 grams
Total: 10.1 grams of sugar
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"Sweet Potato Pie" Smoothie
- 1 "sweet potato pie" smoothie:6.7 grams
Total: 6.7 grams of sugar
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Smoatmeal
- 1 serving smoothie-oatmeal:18.8 grams
Total: 18.8 grams of sugar
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Slow-Cooker Apple Pie Quinoa
- 1 serving apple pie quinoa topped with Craisins and walnuts:18.6 grams
Total: 18.6 grams of sugar
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Blueberry Cheesecake Smoothie
- 1 blueberry cheesecake smoothie:29.8 grams
Total: 29.8 grams of sugar
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Apple Pie Overnight Oats
- 1 serving apple pie overnight oats:12.7 grams
Total: 12.7 grams of sugar
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Tofu Scramble With Kale and Sweet Potatoes
- 1 serving tofu scramble:4 grams
Total: 4 grams of sugar
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Low-Sugar Berry Cashew Spinach Smoothie
- 1 smoothie: 9.5 grams
Total: 9.5 grams of sugar
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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
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Avocado and Egg Breakfast
- 1 serving hard-boiled eggs with avocado:1.2 grams
Total: 1.2 grams of sugar
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Slow-Cooker Pumpkin Steel-Cut Oats
- 1 serving pumpkin steel-cut oatmeal:27.2 grams
Total: 27.2 grams of sugar
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Overnight Breakfast Casserole
- 1 serving breakfast casserole:3.9 grams
Total: 3.9 grams of sugar
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Flat-Belly Overnight Oats
- 1 serving pineapple blueberry oatmeal:18 grams
Total: 18 grams of sugar
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Quinoa Egg Bake With Thyme and Garlic
- 1 serving quinoa egg bake:3.3 grams
Total: 3.3 grams of sugar
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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
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Turkey Sausage and Cheddar Egg Muffins
- 2 turkey sausage cheddar muffins:1.8 grams
Total: 1.8 grams of sugar
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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
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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
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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
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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
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