It’s easy to experience a sugar crash after breakfast. Between the coffee, banana, bagel and other quick fixes we grab in the morning, it’s easy to eat more carbs and less of the fat and protein that balance the meal. This quick list of lower-sugar recipes that don’t compromise on taste can help.
1. POACHED EGG & CRISPY PROSCIUTTO AVOCADO TOAST | ELLE PENNER
Poached egg and crispy prosciutto avocado toast takes a little prep work, but only seven minutes to put together. With zero grams of added sugar, you’ll be out the door fast, enjoying a balanced breakfast. Recipe makes one serving each.
Nutrition (per serving):Calories: 273; Total Fat: 6 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Cholesterol: 195 mg; Sodium: 661 mg; Total Carbohydrate: 22 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 15 g
2. SAVORY BACON AND CHEESE WAFFLES | KIM’S CRAVINGS
Combine crunchy cooked bacon, chives and cheese into a yummy waffle. Serve along with a side of your favorite veggies, and a spoonful of cream cheese or your favorite nut butter spread. Recipe makes two servings at one large Belgian-style waffle each.
Nutrition (per serving): Calories: 293; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 814mg; Total Carbohydrate: 37g; Dietary Fiber: 6g; Sugars: 3g; Protein: 18g
3. QUICK & EASY BREAKFAST QUICHE | CLEAN EATING
Bake these crustless breakfast quiches using low-sugar ingredients like eggs, cheese and veggies. Each quiche is pre-portioned in a muffin tin, making them friendly for grab-and-go occasions (like the commute to work!). Recipe makes four servings at one small quiche each. Make a couple of batches ahead of time so you can just reheat and eat.
Nutrition (per serving): Calories: 168; Total Fat: 8g; Saturated Fat: 3g; Cholesterol: 8mg; Sodium: 367mg; Total Carbohydrate: 7g; Dietary Fiber: 3g; Sugars: 2g; Protein: 17g
4. OATMEAL PANCAKES | COOKING LIGHT
Enjoy your morning meal with these low-sugar oatmeal pancakes. Instead of pouring syrup over them, why not try a handful of berries or banana slices for natural sweetness? Each stack of four pancakes is under 300 calories, and provides you with 9 grams of protein and 3 grams of fiber.
Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 85mg; Sodium: 492mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g
5. QUICK BREAKFAST TOSTADA | COOKING LIGHT
If you’re too busy to heat up a pan, make this low-sugar breakfast recipe—all you need is a microwave. You can the cook eggs, reheat the tortilla, and melt the cheese all with the push of a button. Recipe makes four servings at one tostada each.
Nutrition (per serving): Calories: 201; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 120mg; Sodium: 633mg; Total Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 3g; Protein: 16g