Here are 7 low sugar breakfast ideas that will nourish your body without draining energy. Regardless of whether or not you're a breakfast person, starting your day off with a meal that's higher in sugar throws your body onto an energy roller coaster that can be pretty hard to stop. Eating a breakfast that has an ample amount of healthy protein, carbohydrate and fat helps to stabilize blood sugar levels, keeping productivity, mental clarity and your overall wellness in check.
1) Overnight Chia Seed Oatmeal
Chia seeds are my favorite food these days. They're highly digestible, a good source of omega 3s and a great source of fiber. Paired in this recipe with old fashioned oats, berries and a couple other simple ingredients, you'll spend about two minutes in the kitchen preparing. There is no need to cook the oats. Just throw the mixture in the refrigerator and - voilà, breakfast is ready for the next morning.
2) Hard Boiled Eggs w/ Sautéed Spinach and 1 Slice of Sprouted Grain Toast
Believe it or not, this is the only time eggs will make the list, so I thought I'd bring it toward the top of the line up. Sautéing spinach takes less time than boiling eggs, so if you've got time to throw a couple eggs in water, you've got time to make this entire breakfast. Sauté the spinach in a teaspoon of coconut oil, olive oil or even butter. Cook for 2 to 3 minutes and remove from heat. While you're waiting for your eggs to finish, plate your spinach and get your toast ready (I like Ezekiel sprouted grain breads). Spinach wilts down very quickly, so don't be surprised if you end up using a lot. When it comes to vegetables, particularly leafy greens, the limitations are few.
3) Low or Full Fat Plain Yogurt w/ Fresh Berries, Cinnamon and Walnuts
I like yogurt…as long as it's plain. Fruit-flavored yogurts are always loaded with sugar. If you don't see a lot of sugar on the nutrition facts, then it's loaded with artificial sweeteners - neither of which are good for you. Plain yogurt is like a blank canvas. You have complete control to add whatever you'd like. It's fresher and almost always lower in sugar than the 6+ teaspoons you'd normally get in a store-bought carton off the shelf in a grocery store.
My favorite home-spun plain yogurt is almost always loaded with berries, cinnamon and walnuts. Berries are a great source of antioxidants, cinnamon helps stabilize blood sugar levels and walnuts are a good source of fat. Start with one cup of yogurt and go from there. Make the night before with frozen berries if you're in a rush to get out the door in the morning.
4) Black Bean, Avocado and Salsa Lettuce Wrap
This easy breakfast is full of fiber, healthy fat and flavor. An easy go-t0 when you're bored with the same old-same old. All you need is a hearty piece of lettuce that is easy to fold or wrap, like romaine or bibb, black beans, 1/2 avocado and a tablespoon of two of salsa. This is a great breakfast to add ingredients to, including:
- Plain yogurt (in place of sour cream)
- Diced Tomato
- Lime Juice
- Sea Salt
5) Super Simple Gluten Free Blueberry Muffins
This recipe is one of my own, and a personal favorite because it takes very little time to make, it's simple and the entire recipe has just one tablespoon of honey. It's also gluten free and a good source of healthy fat and protein. With six basic ingredients, each muffin is 172 calories. Go ahead…have two!
6) Protein Shake
This on may sound boring, but it's a can be a convenient way to start the day if you know what you're looking for. A lot of protein or meal replacement shakes can be loaded with sugar. Read the ingredient label and get to know what's inside your protein powder before you decide to buy it. My personal preference is toward a whey-based shake, and if I'm leaning toward vegetarian, then it's a shake that's hemp or pea-based (not soy). I go into a little more detail about the brands I've reviewed in this YouTube videos:
7) Blueberry Spinach Smoothie
Three words: Easy. Healthy. Fresh. I love this smoothie - especially on a warm summer morning. If you're not a veggie-in-my-smoothie fan, give this recipe a try anyway. The spinach isn't noticeable and the texture is great.
1/2 c coconut milk (no sugar added)
1/2 c water
1/2 c frozen blueberries
1 handful fresh spinach
1 tsp lemon juice
1/2 tsp cinnamon
3 ice cubes
1 packet stevia
Traci D Mitchell is a nationally-recognized Chicago-based nutrition coach and personal trainer featured on the TODAY Show and Dr. Oz. As the trainer for Steve Harvey's Bridal Bootcamp, Traci keeps herself busy by challenging others to be the healthiest they can be. Traci is available for corporate speaking events and private coaching. Interested in working with Traci? Get info here. To keep up-to-date, subscribe to her newsletter.