8 Low-Sugar Breakfast Recipes To Try

We all know that sugar is the devil and that breakfast got a shake up a while back, but if you’ve only just got on board or are looking for some fresh ideas, here are eight tasty low-sugar recipes to try…

Photography: RHIANNON LAMBERT

/ 27 September 2021 /

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Low Sugar Acai Bowl: Jessica Sepel

Store-bought acai bowls can be full of sugar, but this juice-free version contains protein powder to keep you satiated. It’s also packed with fibre, essential fatty acids and is bursting with antioxidants, making it the perfect, nutritionally balanced start to the day.

Serves

Difficulty

Easy

Total Time

5 Minutes

Ingredients

200g of frozen acai

2 frozen bananas

40g of frozen blueberries

1½ tbsp of cacao powder

2 tbsp of almond butter

60ml of almond milk

1 serve protein powder of choice, optional

To serve

½ cup (100g) of strawberries, sliced

2 tbsp of coconut flakes

Method

Step 1

Place all the ingredients in a high-speed blender and blitz until they reach a smooth, creamy consistency.

Step 2

Pour the mixture into a bowl and decorate with your preferred toppings.

Blood Sugar-Balancing Smoothie: Jessica Sepel

This dairy and gluten-free smoothie is the perfect breakfast when you fancy something sweet without the sugar rush. Packed with nourishing ingredients such as cinnamon and protein, along with fibre-rich chia and flax seeds, it will stabilise blood sugar, curb sugar cravings and keep you full until lunch.

Serves

Difficulty

Easy

Total Time

5 Minutes

Ingredients

1 serve protein powder of choice

250ml of almond milk, or milk of choice

1 tbsp of chia seeds, or psyllium husk/flaxseed meal

1 tbsp of almond butter, optional

1 cup of ice-cubes

1 tsp of cinnamon

3 drops of vanilla stevia, optional

Method

Step 1

Place all of the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and enjoy.

Visit JSHealthVitamins.com

TAMIN JONES

Turmeric Baked Eggs, Rhiannon Lambert

Curcumin is the active ingredient in turmeric – it’s said to have anti-inflammatory effects and is a strong antioxidant. Be sure to add a pinch of black pepper, which will aid the absorption of curcumin. Double the recipe if you want to make a bigger batch for the week.

Serves

Difficulty

Easy

Total Time

15 Minutes

Ingredients

1 tsp of ground turmeric

2 medium eggs

1 tbsp of grated hard cheese or 2 tbsp of soft cheese, such as cottage cheese (optional)

Handful of herbs, such as chives or parsley, chopped (optional)

Pinch of salt and black pepper

Filling options:

20g of spinach, shredded

1 tomato, diced

1–2 mushrooms, thinly sliced

Method

Step 1

Preheat the oven to 200°C fan/220°C/425°F/gas mark 7 and lightly grease 2 small ovenproof ramekins (capacity 150ml) or small baking dishes with a little oil or butter and then divide your prepped chosen fillings between the ramekins.

Step 2

Whisk together the turmeric with the eggs then stir in the cheese and herbs, if using. Season with salt and pepper and pour into the ramekins over your fillings.

Step 3

Bake for 12–15 minutes until the egg is browned and set on top.

TAMIN JONES

Overnight Oats With Raspberries & Coconut: Rhiannon Lambert

If you’re always in a rush in the morning, this is the perfect solution as you can prepare this the night before. Make in a jam jar for added convenience – and just pop into your bag the next day.

Serves

Difficulty

Easy

Total Time

5 Minutes

Ingredients

50g of rolled oats

30g of desiccated coconut

120ml of coconut milk (from a tin if you prefer a thicker texture)

16 frozen raspberries, 10 roughly chopped and 6 left whole

Handful of almonds, roughly chopped

Method

Step 1

In a bowl or a jar with a tight-fitting lid, mix the oats, coconut and coconut milk, then stir through the chopped raspberries. The oats should turn a nice pink colour. Cover (or add the lid) and leave in the fridge overnight.

Step 2

If the oat mixture is too stiff in the morning, add a few tablespoons of water until you get the consistency you desire.

Step 3

Remove the whole raspberries from the freezer 5–10 minutes before you want to eat the oats. Top the oats with the raspberries and chopped almonds.

Visit Rhitrition.com

Leek & Mushroom Superseed Toast: Rhian Stephenson

This dish is packed with fibre and won’t lead to fluctuations in blood sugar. Try to avoid sweet white loaves and free-from brands that are packed with sugar, potato flour and additives, and instead use rye or brown sourdough.

Serves

Difficulty

Easy

Total Time

10 Minutes

Ingredients

1/2 small leek, sliced

10 brown mushrooms

2 sage leaves

¼ tsp of rosemary

1 ½ tsp of coconut oil

Salt and black pepper

1 slice of seeded, rye or brown sourdough bread

Squeeze of fresh lemon juice

Method

Step 1

Slice the mushrooms and leeks, discarding the green tips. Add to a non-stick pan with ½ cup water and simmer on high. You may need to add more water until the vegetables are soft and sticky.

Step 2

Once the mixture is soft and most of the liquid is gone, add the sage, rosemary, coconut oil, salt and pepper. Cook for 2 more minutes, stirring frequently and then remove from heat.

Step 3

Toast a slice of your chosen bread and top with the leek mixture. Finish with a squeeze of fresh lemon.

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Pear & Almond Butter Porridge: Pip & Nut

This warm and spicy porridge is the perfect recipe for autumn. Spiced with cardamom and lemon zest and drizzled with almond butter, it’ll keep you fuelled all morning. Oats provide slow-release energy and the addition of nut butter and pecans will keep you energised until lunchtime.

Serves

2 large bowls

Difficulty

Easy

Total Time

20 Minutes

Ingredients

2 peeled pears

75g of coconut oil

½ tsp of vanilla bean extract

1 lemon

160g of rolled oats

400ml of water

300ml of milk of choice

½ tsp of cardamom powder

2 tbsp of almond butter

50g of pecans, toasted and roughly chopped

Method

Step 1

Half, core then slice each peeled pear half into 6 lengthways, so you have 12 pieces. Add the coconut oil to a large frying pan and place over medium heat. Fry the pears for 5 minutes on each side. Halfway through, add the vanilla bean paste and a squeeze of lemon juice, and move on to the porridge.

Step 2

Place the oats, ground cardamom, water and milk in a large pan over a low heat. Bring to a simmer for 10 minutes, stirring continuously. This slow and low heat method will give you the creamiest porridge.

Step 3

Ladle the porridge into bowls, top with pears, pecans, a little lemon zest and a large dollop of smooth almond butter.

Visit PipAndNut.com

Sugar-Free Vegan Blueberry Pancakes: Karen Koramshai

Pancakes are the perfect weekend treat and you can enjoy these guilt-free. Naturally low in sugar – with just a small amount of coconut sugar, which naturally has a lower GI – and packed with antioxidant-rich blueberries, serve with a scoop of protein-packed Greek yoghurt and an additional handful of blueberries.

Serves

Makes 6 large pancakes, or 12 small ones

Difficulty

Easy

Total Time

10 Minutes

Ingredients

1 cup gluten-free flour (containing xanthan gum)

1½ tbsp of baking powder

¼ tsp of salt

1 tbsp of coconut sugar

1 cup of almond milk

1 tbsp of melted coconut oil

1 tbsp of ground flax mixed in 3 tbsp of water

2 handfuls of blueberries

Method

Step 1

Mix the flour, baking powder, salt and sugar together in a bowl.

Step 2

In a separate bowl, whisk the almond milk, coconut oil and flax together. Pour the wet ingredients into the dry and gently mix until just combined.

Step 3

Gently stir in the blueberries and let the batter rest for 5 minutes.

Step 4

Heat some coconut oil in a large skillet on a medium heat. Pour a scoop of the batter into the pan, letting it cook for 2-3 minutes or until little bubbles start to form. Flip and cook for 1 minute on the other side. Repeat until all the pancakes are cooked.

Visit KarenKoramshai.com

Banana and Coffee Cashew Shake: Deliciously Ella

A simple, speedy way to start your day in the most delicious way. Freezing the bananas makes the shake extra creamy, but don’t worry if you don’t have any pre-frozen ones, you can simply add ice instead.

Serves

1-2

Difficulty

Easy

Total Time

3 Minutes

Ingredients

1 frozen banana

1 espresso shot

1 tbsp of cashew butter

1 tbsp of hemp seeds

1 tbsp of chia seeds

150ml of almond milk

A few ice cubes

Method

Step 1

Place all the ingredients (apart from the ice) into a blender.

Step 2

Blend into a creamy smoothie. This should take 2 to 3 minutes.

Step 3

Pour into one or two glasses and add some ice cubes prior to serving.

Visit DeliciouslyElla.com

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