How to Meal Prep a Week’s Worth of Filling Breakfasts With Zero Added Sugar

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Rather than falling prey to sugary yogurts and pastries, try your hand at these zero-added-sugar breakfasts.
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Our Breakfast Meal Prep series streamlines mornings by giving you the shopping lists and recipes you need to prep easy, nutritious breakfasts for the whole week.

We eat a lot of sugar. And many times, it's likely unknowingly.

Some of the top sources of added sugar in our diet are sweetened yogurt, breakfast bars, flavored instant oatmeal, and sugary pastries and cereals, according to the Harvard T.H. Chan School of Public Health.

What do all of these have in common? They're breakfast foods.

Get this: The average American eats 88 grams, or 22 teaspoons, of added sugars every day (and that amounts to an extra 350 calories per day!).

But while we likely don't take in those 88 grams all at breakfast, these highly processed sweetened breakfast foods certainly provide ample opportunity.

Don't resort to or settle for these foods because you're running late or didn't prepare in advance. By meal prepping, you take the guesswork and, well, most of the work out of making breakfast.

Try these three low-sugar breakfast recipes to get started — you only need eight ingredients to make all three! The recipes have 0 grams of added sugar and less than 25 grams of total sugar per serving.

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What You'll Need

This week, you'll be making Zucchini Fritters With Egg, Cinnamon-Apple Chia Bowl With Walnuts and Apple Zucchini Chia Pancakes.

Grocery List

These low-sugar breakfasts will last you the whole week and all you need are eight ingredients (and a few more common staples, such as oil, you probably already have at home) to make all three recipes.

Either buy these online or shop for them at your local grocery store. Click here for a printer-friendly version of this week's grocery list!

Meal Prep Containers

Here are some of our go-to meal prep containers that are great for packing these meals properly.

  • Pyrex Simply Store 3-cup Rectangular Glass Food ($11.13, Amazon.com)
  • OXO 2-cup Smart Seal Glass Round Container ($8.99, OXO.com)

Recipes

1. Zucchini Fritters With Egg

Eggs and almond flour are the main sources of protein in this dish.
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Fritters are typically deep-fried and drenched in oils that are less than good-for-you. Here, we just pan-fry them so you get the flavor without all of the extra fat.

We kept the sugar count low by using almond flour compared to a typical flour. Each serving has about 5 grams of natural sugar and 0 grams of added sugar.

Recipes yields 3 servings for 3 days of the week

  • Prep: 20 minutes
  • Cook: 14 minutes
  • Total: 35 minutes

Ingredients

  • 4 cups shredded zucchini (about 5 medium zucchini)
  • 2 scallions, finely chopped
  • 5 eggs, divided
  • 1/2 teaspoons oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup almond flour
  • 1 ½ tablespoons olive oil

Instructions

  1. Place shredded zucchini in a bowl and sprinkle with salt. Combine and let set for 5 to 10 minutes. This allows the water to be drawn out from the zucchini.
  2. Next, place the zucchini in a nut milk bag or paper towel and squeeze out the liquid.
  3. In another bowl, combine the scallions, two eggs, seasonings and flour. Mix until well-combined. Add the zucchini to the bowl once ready, and combine.
  4. Place a large saucepan over medium-high heat and coat with 1 ½ tablespoon olive oil. Once the oil is hot, add the fritters. Flatten the fritters with the back of the spatula so they're as thick as a pancake. Flip once the edges start to brown, about 4 minutes. Flatten again and let cook for another 3 to 4 minutes.
  5. When ready to eat, cook the remaining 3 eggs as desired. Set aside. Microwave the fritters for 1:30 to 2:30 minutes. Add egg on top of bowl.

Tip

This recipe makes three servings, so go ahead and store the fritters in your airtight meal prep container for two to three days in the fridge — or up to three months in the freezer.

2. Cinnamon-Apple Chia Bowl With Walnuts

You'll get a good dose of protein from this meal thanks to the milk, walnuts and chia seeds.
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Oftentimes, when fruit is added to your oatmeal or chia bowl, it comes with brown sugar, or in some cases, a sugary syrup.

In this recipe, we used cinnamon, which provides some sweetnees without any added sugar. Each serving has 22 grams of natural sugar (coming from the apple and dairy milk) and 0 grams of added sugar.

Pro tip: To cut down on sugar even more, opt for an unsweetened dairy-free milk alternative for this recipe.

You'll love the texture of the pudding the chia seeds and milk after they've soaked for hours.

Recipe yields 2 servings for 2 days of the week

  • Prep: 5 minutes
  • Bake: 0 minutes
  • Total: 8 hours

Ingredients

  • 1/2 cup chia seeds
  • 1/4 teaspoon cinnamon
  • 2 cups + 2 tablespoons milk or unsweetened dairy alternative (soy or pea milk)
  • 1/4 cup chopped walnuts
  • 1 apple

Instructions

  1. In a bowl, combine the chia seeds, cinnamon and milk. Mix well until all clumps disappear.
  2. Place in the fridge overnight.
  3. Before eating, finely chop half of an apple and add it to the chia bowl. Sprinkle with more cinnamon as desired.

Since this recipe yields two servings, you can dole out half for breakfast and save the other serving in a meal prep container for another day. It can keep in the fridge for about 5 days.

Apple Zucchini Chia Pancakes

This recipe sneaks in mild-tasting zucchinis so you can start your day with some good-for-you veggies.
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By adding zucchini to the base and opting for almond flour, we're keeping the total amount of sugar much lower than you'd find with traditional pancakes.

Each serving clocks in under 20 grams of natural sugar and zero added sugar — and if you opt for unsweetened dairy-free milk, you'll further cut down that sugar count.

Chia seeds, eggs, milk and almond flour help to balance this dish out by providing a healthy dose of protein.

Recipe yields 2 servings for 2 days of the week

  • Prep: 15 minutes
  • Bake: 20 minutes
  • Total: 35 minutes

Ingredients

  • ½ apple, peeled and shredded
  • 3/4 cup shredded zucchini (about 1/2 medium zucchini)
  • ½ cup milk or plant-based milk alternative
  • 1 cup + 2 tablespoons almond flour
  • 2 tablespoons olive oil
  • 1 egg
  • ¼ teaspoon vanilla extract
  • 2 tablespoons chia seeds
  • ½ teaspoon baking soda
  • ¼ teaspoon cinnamon

Topping

  • 1 apple, peeled and shredded
  • ½ tablespoon chia seeds
  • 1/4 teaspoon cinnamon

Instructions

  1. Shred apple and zucchini and add to a bowl.

  2. Add milk, olive oil, eggs and vanilla to a bowl and stir. Once it's well-combined, slowly add flour, chia seeds, baking soda and cinnamon and mix until lumps are removed.

  3. Heat griddle over medium-high heat and spray with non-stick spray or coat well with olive oil.

  4. Once the griddle is hot, add the batter in small portions, about the size of the palm of your hand. Once the edges begin to bubble, about 5 minutes, flip the pancake. Let cook for another 3 to 5 minutes.

  5. In a small saucepan over medium heat, add shredded apples, chia seeds and cinnamon. Stir until the apples soften and the sauce thickens. Add a tablespoon or two of water if needed.

Tip

Store your pancakes in a meal prep container for two to three days in the fridge or up to three months in the freezer.

You'll want to store the apple chia sauce separately to keep the pancakes from getting mushy.

Click below to pin and save these recipes for later.

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