No Added Sugar Breakfasts

Breakfast is the most important meal of the day…

A thoughtfully chosen breakfast with a balance of fuel will awaken your metabolism, as well as start you off with well-controlled blood sugars, preventing those afternoon energy slumps and cravings. 


For many of us, a typical breakfast consists of hot or cold cereal, toast or an English muffin/bagel, a pancake or waffle, or some form of pastry or baked good. This pattern of carb-heavy fueling not only often contains lots of sugars but can set us up for poor glycemic control throughout the day.

If you typically start your morning with lots of carbs, use this as a time to be curious and see if your body feels better if you start your day with more protein and fat. We recommend you treat the No Sugar Challenge as an opportunity to evaluate your current food patterns and choices and try some new things, perhaps discovering some new strategies that make your body feel awesome.  

As most breakfast foods (especially the sweet tasting ones) that are commercially available contain sugar, here are some no added sugar breakfast recipes to try during our No Sugar Challenge: 

Sweet Breakfasts:

Savory Breakfasts:

Meal Prep Ideas:

As a bonus, we’ve included a Breakfast Hash Recipe from our very own Registered Dietitian Crystal. It’s got a little bit of sweet, some savory, and works well for meal prepping in advance!


  • 1 butternut squash (peeled, seeds removed, and diced into ~2” chunks) 

  • 4 TB olive oil, divided 

  • 4 onions (peeled and diced) 

  • 1 pound ground pork, preferably grass-fed 

  • 2 tsp sage 

  • 2 tsp garlic powder, divided 

  • 1 TB Italian seasoning 

  • 2 tsp red chili flakes 

  • Salt and pepper to taste 


  1. Preheat oven to 450. Place butternut squash chunks on a sheet pan, drizzle 2 TB olive oil, and sprinkle 1 tsp garlic powder and salt and pepper to taste. Roast until lightly browned, about 30 minutes.

  2. Meanwhile, drizzle the other 2 TB olive oil in a heated pan and sauté onions on medium high until slightly browned, then lower the heat to medium low and let cook for 30-45 minutes, stirring occasionally. Season ground pork with remaining seasonings and cook in heated pan until browned.

  3. Once everything has been cooked, drain the pork, then fold ingredients together until well combined. Enjoy! 

If you need help meal planning or coming up with new ideas of what to eat during the No Sugar Challenge, stop by and see one of our Registered Dietitians!