Due to the increase in convenience foods such as cold cereal and granola bars, sugar and flour are primary ingredients in many breakfast choices. However, even if you are following a nutrition plan that restricts sugar and flour intake, you can still have a nutritious, filling breakfast. Finding foods without sugar and flour can be a challenge, but if you think outside the box, a variety of options may be appealing to you.
Scrambled eggs can be made quickly and provide a filling portion without the use of sugar or flour. Scrambled eggs can be appropriate for a variety of nutrition plans, such as low-carbohydrate diets or high-protein diets. Although eggs are relatively high in fat -- each 70-calorie egg provides 4.5 g of fat -- research indicates they can be helpful for dieting. A study published in the October 2008 issue of the "International Journal of Obesity" found that dieters who ate eggs for breakfast lost more weight than those who did not.
Sugar-Free Pudding Parfait
Parfaits offer a tasty twist on breakfast, as fresh fruit is usually layered with granola and yogurt. However, all of those items contain sugar, so if you are on a no-flour, no-sugar diet, you will have to make some substitutions. Sugar-free vanilla and fruit-flavored pudding topped with nuts and toasted oats can provide a similar consistency. Walnuts, cashews and peanuts offer omega-3 fatty acids, which a study from the December 2007 issue of the "American Journal of Clinical Nutrition" indicates may aid in weight and fat loss.
Oatmeal and Protein Powder
If you need a high-protein, high-carbohydrate breakfast that can be prepared quickly and without eggs, try oatmeal and protein powder. Oatmeal does not contain flour or sugar, and most protein powders are sugar-free, but provide a fruity flavoring. Some protein powders do contain sugar, so check labels closely. This meal can be appropriate if you are following a low-fat diet as well, as one scoop of protein powder contains 1.5 g of fat, compared to 4.5 g of fat in one egg. Protein powder contains more protein than eggs, as one scoop offers 22 g of protein, compared to 6 g in one egg.
Oatmeal Pancakes with Bacon
If you miss pancakes and other flour-containing breakfasts, you can make pancakes with oatmeal. Soaking oats overnight with whey protein powder and then combining the mixture with eggs, salt and baking powder can create a flour-free batter with which you can make pancakes. For an extra boost of protein and fat, serve bacon with your pancakes.
Sausage and Omelet
If you are following a ketogenic diet or another meal plan that severely restricts carbohydrate intake, a breakfast rich in protein and fat, such as an omelet with a side of sausage, can be a staple of your diet. Sausages and eggs do not provide carbohydrates, although ingredients in your omelet may. Avoid tomatoes and other sweet vegetables, as these foods contain sugar. However, adding mushrooms, ham or other meats will not add sugar or flour.
- LIVESTRONG.com MyPlate: Calories in Eggs
- "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; J.S. Vander Wal et al.; October 2008
- "American Journal of Clinical Nutrition"; Treatment for 2 Mo with N 3 Polyunsaturated Fatty Acids Reduces Adiposity and Some Atherogenic Factors But Does Not Improve Insulin Sensitivity in Women with Type 2 Diabetes: A Randomized Controlled Study: M. Kabir et al.; December 2007
- LIVESTRONG.COM MyPlate: Calories in Perfect Whey Protein Chocolate
- Nourishing Days; Soaked, Flour-Free Oatmeal Pancakes; June 2010