5 Sugar-Free Breakfast Recipes | High-Protein, Clean & No Added Sugar

Note: “Sugar-free” here = no added sugars (no cane sugar, honey, maple).

Natural lactose in yogurt or intrinsic fruit sugars may be present; sweetening is optional with stevia/erythritol/monk fruit.

1) Vanilla Chia Pudding (Sugar-Free)

Serves: 2 | Prep: 5 min | Chill: 4+ hrs (overnight)

Ingredients

• 1¾ cups unsweetened almond milk
• 6 tbsp chia seeds
• 1 tsp vanilla extract
• ½–1 tsp powdered stevia or 2 tbsp erythritol (optional)
• Pinch of salt
• Optional toppings: a few raspberries (for strictly zero-added sugar, omit or keep minimal)

Instructions

1. Whisk almond milk, vanilla, sweetener (if using), and salt.
2. Stir in chia. Rest 10 min, stir again to break clumps.
3. Refrigerate 4+ hours or overnight. Stir and serve (add minimal berries if desired).

Macros (per serving)

• Calories: 220 | Protein: 8 g | Carbs: 12 g | Fiber: 10 g | Net Carbs: 2 g | Fat: 14 g

2) High-Protein Sugar-Free Pancakes

Serves: 2 | Prep: 5 min | Cook: 8 min

Ingredients

• 2 large eggs
• 2 tbsp egg whites
• ¼ cup almond flour
• 1 scoop (25–30 g) unflavored or vanilla sugar-free protein isolate
• ¼ cup unsweetened almond milk (plus 1–2 tbsp if needed)
• ½ tsp baking powder
• ½ tsp vanilla + ¼ tsp cinnamon
• 1–2 tsp erythritol/monk fruit (optional)
• Coconut oil spray for pan

Instructions

1. Whisk eggs, whites, milk, vanilla.
2. Add almond flour, protein, baking powder, cinnamon (sweetener optional) to a thick but pourable batter.
3. Cook on a lightly oiled medium-low skillet 2–3 min per side.
4. Serve with butter/ghee or warm almond butter; skip syrups (or use sugar-free).

Macros (per serving)

• Calories: 300 | Protein: 28 g | Carbs: 8 g | Fiber: 3 g | Net Carbs: 5 g | Fat: 18 g

3) Savory Turkey–Spinach Breakfast Skillet (SF)

Serves: 2 | Prep: 8 min | Cook: 12 min

Ingredients

• 8 oz (225 g) lean turkey mince/sausage (check label: no added sugar)
• 2 cups baby spinach
• 1 cup cauliflower rice
• 2 large eggs
• 1 tbsp olive or avocado oil
• ½ tsp garlic powder, ½ tsp smoked paprika
• Salt & pepper

Instructions

1. Heat oil; brown turkey with garlic, paprika, salt & pepper (5–6 min).
2. Stir in cauliflower rice (3–4 min).
3. Wilt spinach (1–2 min).
4. Make two wells; crack in eggs, cover and cook to desired doneness.

Macros (per serving)

• Calories: 420 | Protein: 35 g | Carbs: 10 g | Fiber: 3 g | Net Carbs: 7 g | Fat: 24 g

4) Sugar-Free Greek Yogurt Power Bowl

Serves: 1 | Prep: 3 min

Ingredients

• 1 cup unsweetened Greek yogurt (2%–5%)
• 2 tbsp chopped walnuts or almonds
• 1 tbsp chia seeds
• ½ tsp cinnamon
• ½–1 tsp powdered stevia/erythritol (optional)
• Optional: a few slices of strawberry (minimal, for color)

Instructions

1. Stir yogurt with cinnamon and optional sweetener.
2. Top with nuts and chia (and minimal fruit if desired).

Macros (per bowl)

• Calories: 350 | Protein: 30 g | Carbs: 10 g | Fiber: 5 g | Net Carbs: 5 g | Fat: 20 g

5) Sugar-Free Chocolate PB Protein Shake

Serves: 1 | Prep: 2 min | Blend: 1 min

Ingredients

• 1 scoop chocolate sugar-free protein powder
• 1 cup unsweetened almond milk
• 1 tbsp natural peanut butter (or almond butter)
• 1 tbsp cocoa powder (unsweetened)
• ½ tsp monk fruit/stevia (optional)
• Ice + pinch of salt

Instructions

1. Blend all ingredients until thick and smooth.
2. Adjust ice/sweetness to taste.

Macros (per shake)

• Calories: 300 | Protein: 35 g | Carbs: 8 g | Fiber: 3 g | Net Carbs: 5 g | Fat: 12 g

Summary Table