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5 Delicious And Easy Sugar-Free Breakfast Ideas

Posted by Soulfull Project on
sugar-free breakfast

A sugar-free breakfast is a great way to fuel your body for the day ahead. In this article, we offer our favorite recipes for a delicious morning meal.

What Is A Sugar-Free Breakfast?

First off, it’s important to understand that a sugar-free breakfast may contain a small amount of sugar.

That’s because many foods contain sugars that you need to maintain a healthy diet. Apples and honey are perfect examples. They contain fructose — a natural sugar that is very different from the refined table sugar (sucrose) that’s in so many foods these days.

So what is a sugar-free breakfast food?

Per guidelines set by the Food and Drug Administration (FDA), a food is considered sugar-free if it contains less than 0.5 grams of sugar per serving.

Many of the recipes in this list do contain fruits and syrups (the natural kind), but you can adjust those ingredients according to your sugar-free breakfast needs.

Easy Sugar-Free Breakfast Ideas

 sugar-free breakfast ideas

1) Bacon, Egg, And Cheese Hot Oatmeal


  • 1 large egg
  • 1 or 2 strips of bacon
  • ⅛ cup of shredded cheddar cheese
  • 1 cup of rolled oats
  • 1 cup of milk, water, or broth
  • Chives, cilantro, or green onions (optional)


  1. Cook bacon first and set it aside to cool
  2. Fry or scramble one large egg in a pan (set aside)
  3. In a separate pan, bring water, milk, or broth to a boil
  4. Add dry oats
  5. Stir
  6. Reduce heat
  7. Cook oatmeal to desired texture
  8. Remove oatmeal from heat
  9. Add shredded cheese
  10. Crumble bacon on top and stir
  11. Add scrambled or fried egg
  12. Sprinkle in chives, cilantro, or green onion for flavor (optional)

Can’t get enough oatmeal for breakfast? Check out these articles from The Soulfull Project blog for more delicious recipes:

2) Hazelnut Protein Balls


  • 10 Medjool dates (pitted and halved)
  • ½ cup of hot espresso (can substitute hot coffee or hot water)
  • ¼ cup of coconut oil
  • 2 teaspoons of vanilla extract
  • 2 ½ cups of hazelnut meal
  • 1 ¼ cups of roasted buckwheat (look for the pre-roasted kind)
  • ½ cup of cacao nibs
  • ½ cup of cacao
  • ⅓ cup of chocolate protein powder
  • Pinch of salt
  • 20 whole roasted hazelnuts


  1. Combine dates, espresso, coconut oil, and vanilla extract in a bowl
  2. Set aside for 10 minutes to soak
  3. Using a blender, puree until smooth
  4. In a large bowl, combine hazelnut meal, roasted buckwheat, cacao nibs, cacao, and protein powder.
  5. Add date puree and a pinch of salt
  6. Stir until sticky and combined
  7. Line a baking tray with parchment paper and grease hands with a dab of coconut oil
  8. Compress and roll the mixture into twenty walnut-sized balls
  9. Make an indent in the center of each with your thumb
  10. Add a whole hazelnut, then reform the ball around the hazelnut
  11. Transfer baking tray and chill for 30 minutes to firm up
  12. Dust with extra cacao to serve

You can also make sugar-free breakfast balls with oatmeal, hot cereal, and other ingredients. Check out these articles from The Soulfull Project blog for ideas:

3) Apple Pie Overnight Oats

 Apple pie overnight oats


  • 1 cup of oats
  • 1 cup of milk, water, or broth
  • Diced apples (we like Honeycrisp for their crunch and sweetness)
  • Chopped pecans
  • 1-2 teaspoons of maple syrup or agave syrup (can add more or less to taste)
  • ⅛ teaspoon of ground cinnamon


  1. Mix oats and liquid in a Mason jar
  2. Stir until you don’t see any clumps
  3. Seal or cover with a lid
  4. Place in the refrigerator for at least two hours
  5. In the morning, add the diced apples, chopped pecans, and ground cinnamon
  6. Enjoy!

For more delicious overnight oats recipes to add to your sugar-free breakfast list, check out these articles from The Soulfull Project blog:

4) Sugar-Free Breakfast Muffins


  • 2 cups of fine almond flour
  • 2 tablespoons of coconut flour
  • ½ teaspoon of baking powder
  • ¼ - ½ teaspoon salt
  • ¼ teaspoon Stevia extract
  • 3 large eggs
  • ½ cup of melted coconut oil (or ghee)
  • 2 teaspoons of vanilla extract


  1. Preheat oven to 350 degrees Fahrenheit
  2. Line a muffin pan with muffin paper or nonstick silicone liners
  3. In a large bowl, whisk together almond flour, coconut flour, baking powder, salt, and Stevia extract
  4. Make a well in the center and add the eggs, coconut oil, and vanilla extract
  5. Mix to combine
  6. Fill the muffin pan with ¼ cup mix each
  7. Bake for twenty minutes or until puffed up and golden
  8. Remove from the oven
  9. Let cool and enjoy
  10. Store in an airtight container in the refrigerator for a week

Need more ideas for a healthy, sugar-free breakfast? Check out these articles from The Soulfull Project blog for inspiration:

5) Peanut Butter Pretzel Oatmeal Bars


  • 1 cup of dry oats
  • ¼ cup of nut butter
  • ¼ cup of honey
  • ¼ cup of crushed pretzels
  • ¼ cup of chopped roasted salted almonds
  • Dash of salt
  • ½ teaspoon of vanilla (optional)


  1. Measure all the ingredients into a medium mixing bowl
  2. Mix well (the batter will be a bit sticky when ready)
  3. Spread mixture into a cake pan
  4. Place the pan in the refrigerator for at least 30 minutes to harden
  5. Cut into squares and enjoy
  6. Store the sugar-free breakfast bars in an airtight container in the refrigerator for up to a week or place in the freezer to store for up to a month

Sugar-free breakfast doesn’t get much better than make-ahead-of-time oatmeal bars, so check out these articles from The Soulfull Project blog for more recipes:

The Most Versatile Sugar-Free Breakfast Of All

 The Soulfull Project oatmeal

One of the best and most versatile, sugar-free breakfast ideas for children and adults of all ages is hot cereal.

It’s easy to make, tastes great, and packs a healthy punch that will help you power through your morning. In fact, many of The Soulfull Project’s hot cereal varieties take less than five minutes from start to finish.

And with flavors such as Apple Cinnamon, Blueberry Almond, Brown Sugar Pecan, Cinnamon Spice, 4 Grain Blend, and Hearty Grains & Seeds, you’re sure to find an option for everyone in your family.

Concerned about food allergies? Many of our hot cereals and crispy granolas are both vegan-friendly and gluten-free. But if nuts are an issue, try our Don’t Go Nuts soy spreads and chewy granola bars.

When you experience all of the health benefits that a sugar-free breakfast has to offer, you’ll want to share it with the world. We’re right there with you! That’s why we created our serving-for-serving program.

Here’s how it works. For every serving you purchase, The Soulfull Project will provide a serving of our hot cereal to a regional food bank in your area.

 Pictogram of how The Soulfull Project Serves the community

Show you care about the health and happiness of your neighbors and provide a delicious and healthy breakfast in the process. That small act can change the world for the better — one serving at a time.

For more information on the serving-for-serving program and to check out all our delicious hot cereal flavors, visit today.

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