Six simple ideas
5 min + overnight
Apple-cinnamon overnight oats
- 40 g rolled oats
- 120 ml milk or unsweetened plant milk
- 2 tbsp plain yogurt
- ½ apple, grated
- Pinch of cinnamon
Stir everything together in a jar, cover and refrigerate overnight. Top with a few chopped nuts in the morning. The grated apple sweetens it as it sits.
10 min
Savoury eggs on toast
- 2 eggs
- 1 slice wholegrain toast
- Handful of spinach
- Cherry tomatoes, halved
- Salt, pepper, chilli flakes
Wilt the spinach in a pan, then scramble the eggs gently. Serve on toast with the tomatoes. Savoury breakfasts are an easy way to skip sugar altogether.
5 min
Berry yogurt bowl
- 150 g plain or Greek yogurt
- Handful of berries, fresh or frozen
- 1 tbsp mixed seeds
- A little vanilla or cinnamon
Spoon the yogurt into a bowl, add the berries and seeds and finish with spice. Frozen berries thawed overnight release juice that sweetens the yogurt.
5 min
Peanut butter and banana toast
- 1 slice wholegrain toast
- 1 tbsp peanut butter (no added sugar)
- ½ banana, sliced
- Pinch of cinnamon
Spread the peanut butter on warm toast, layer the banana slices on top and add the cinnamon. Check the peanut butter label; some brands add sugar and some don't.
10 min
Warm porridge with pear
- 40 g porridge oats
- 250 ml milk or water
- 1 ripe pear, chopped
- Pinch of ground ginger or cardamom
Simmer the oats and liquid, stirring, for about five minutes. Add the pear for the last two minutes so it softens. Spice makes it taste sweeter without sugar.
5 min
Cottage cheese and tomato crispbreads
- 2 to 3 rye crispbreads
- 100 g cottage cheese
- Sliced tomato and cucumber
- Black pepper and herbs
Spread the cottage cheese on the crispbreads and top with the vegetables and pepper. Quick, filling and free of added sugar.
If you prefer cereal
Cereal can still fit. Compare a few boxes using the sugar figure per 100 g, which lets you compare fairly regardless of serving size. In the UK, 5 g of sugar per 100 g or less is the green traffic-light level. In the US, look for a low figure on the Added Sugars line. Then add fruit for sweetness.
| Instead of | Try | Why |
|---|---|---|
| Honey-coated or chocolate cereal | Plain shredded wheat or bran flakes with berries | Fruit does the sweetening |
| Cereal topped with a spoon of sugar | Cereal topped with sliced banana | Whole fruit replaces added sugar |
Morning tips
- Protein at breakfast, from eggs, yogurt, milk, nuts or beans, helps many people stay full until lunch.
- Make a jar of overnight oats for two or three days at a time.
- If you take sugar in tea or coffee, cut back by a little each week rather than all at once.