The Best Breakfast For When You’ve Had Too Much Sugar

Get back on track after enjoying those holiday treats.

By: Rebecca Jacobs

Halloween kickstarts the holiday season — and the holiday menu. For most, this means you’ll likely be surrounded by sweets and treats from now till January. Don’t get us wrong, we love a holiday indulgence! But, it’s easy to overdo it on the sugar and wake up with a post-holiday sugar hangover. The good news is that one night of indulging isn’t the end of the world. So, don’t call it quits on your hard work! And certainly don’t put yourself on an extreme diet and exercise regime, or get caught in a negative thought pattern. If you’ve overdone the sugar, it happens. The good news? You can rebalance and pick up right where you left off! No need to feel guilty. Simply start the next day with a nourishing post-holiday breakfast — yep, it’s really that simple! 

Ahead, we’re sharing how to survive a seasonal sugar overload with a nutritious morning meal.  Learn how to assemble your plate (hint: load up on plenty of fiber, protein, and healthy fats) and bring your body back to balance with simple and delicious recipes. 

P.S. These six healthy breakfast ideas can be a great option to include in your diet all throughout the fall and winter season.

Assembling Your Post-Holiday Breakfast 

When putting together a nourishing post-holiday breakfast, after a night where you maybe consumed a bit too much sugar, there are a few things to keep in mind.

For starters, you want to build a balanced meal! This meal should be rich in dietary fiber, protein, and healthy fats. Supercharging your meal with a combination of these nutrients helps to balance blood sugar, metabolism, and energy, regulate mood and cravings, and ensure you’re fueling your body with nourishment. 

Here’s what you need to know.

#1 Fiber 

After a day of consuming too much sugar, we want to get our blood sugar levels stable, which is why fiber plays such an important part of our post-holiday breakfast. Fiber is known for helping slow down the absorption of sugar. So, we want to make sure we choose some high-quality fiber sources.

Here are some yummy breakfast-friendly options:

  • Rolled oats 
  • Quinoa 
  • Avocado 
  • Dark leafy greens 

Try these fiber-rich breakfast recipe ideas!

  • For a seasonal breakfast option, make overnight oats and top it with fiber-rich apples and a sprinkle of flax and cinnamon
  • Make a warming quinoa or oat bowl topped with nut butter, greek or coconut yogurt, and berries
  • Toast up a slice of Ezekial bread or sweet potato and top it with fiber-filled avocado

#2 Protein 

After a sugary holiday feast, adding protein to your next-day breakfast is also going to be key. Protein is satiating, meaning that you’ll be more likely to feel full and satisfied after a protein-rich meal vs. just eating a breakfast full of carbs (and less likely to crave sugar and sweets!)

Best of all, thanks to its high thermic effect, protein can give your metabolism a boost! Since breaking down and absorbing protein requires more energy, you’ll burn more calories by simply eating more of this macronutrient!

When putting together your post-holiday breakfast, reach for high-quality lean protein sources, such as:

  • Pasture-raised eggs 
  • Chicken or turkey breast 
  • Unsweetened Greek or almond milk yogurt 
  • Nuts & seeds (such as hemp seeds, almonds, and pumpkin seeds)

RELATED: Your Guide to Turning Holiday Leftovers Into a High Protein Breakfast

#3 Healthy Fats

While fats used to get a bad rap, we’ve learned so much more about just how important they are for our overall health. But, not all fats are created equal — we’re talking healthy fats (like avocados, nuts, seeds, salmon). The key here is to stick to real, whole foods. These types of healthy fats can help increase satiety and support energy. 

The takeaway — after a day of consuming too much sugar, adding healthy fats to your breakfast in place of refined carbohydrates is a great way to help create a more balanced and wholesome meal our body craves. 

Here are some great healthy fat choices to consider adding to your post-holiday breakfast: 

  • Avocado
  • Nuts (like walnuts, cashews, and almonds)
  • Seeds (such as chia, flax, and hemp)
  • Whole eggs
  • Nut and seed butte
  • Full-fat yogurt
  • Coconut (shredded unsweetened coconut, full-fat coconut milk, coconut oil)

Try adding a spoonful of nut butter or seeds to your smoothie, loading up your toast or egg breakfast with avocado, or swapping your dairy-filled yogurt for a nut-based alternative!

#4 Superfood Add-Ins 

The above tips all had to do with balance — ideally, we want our post-holiday breakfast to be as balanced as possible to nourish our body and keep our blood sugar levels stable. But once you have the staple ingredients down, why not top it off with some added superfoods? 

Some great superfoods to add to your breakfast include: 

  • Raw cacao nibs 
  • Goji berries 
  • Hemp seeds
  • Berries 
  • Dark leafy greens 

Now obviously, these superfood ingredients won’t work well in every breakfast recipe, but based on what you plan to eat, try to add in one or two for an added nutritional boost. 

Recover From the Holiday Sweets with these 6 Low-Sugar Breakfast Recipes

Ready to get cooking and create a healthy and balanced post-holiday breakfast your body craves? Here are six delicious breakfast recipes, right from FitOn PRO

The Healthiest Vegetarian Breakfast Burritos

Made with protein-rich eggs, fiber-filled black beans, and a variety of colorful veggies, these healthy and hearty Vegetarian Breakfast Burritos will have you feeling healthy and nourished after a night of indulging! Add in your favorite veggies, swap the cheddar for a dairy-free alternative, and enjoy with your favorite tortillas of choice.

Serves: 6


  • ½ cup red onion, diced
  • 1 tsp olive oil
  • 10 eggs
  • 2 green bell peppers, diced
  • 14 oz canned black beans, drained and rinsed
  • 6 low carb tortillas
  • sea salt & black pepper
  • ¾ cup shredded reduced fat cheddar cheese


Step #1: Heat the olive oil over medium heat. Add the peppers and onions. Cook until tender, about 6-8 minutes. Add 1-2 tbsp. of water if needed to prevent burning.

Step #2: Add the beans and let cook for 1-2 minutes.

Step #3: Whisk together the eggs, salt, and pepper. Add to the pan. Cook the eggs, scrambling them until cooked through.

Step #4: Warm the tortillas in the microwave or oven until soft. Divide the eggs among the tortillas. Sprinkle with 2 tbsp. of cheese. Serve with salsa.

Step #5: For the burritos that you are not eating today, let cool and then wrap in saran wrap. Wrap in foil and freeze. To reheat, unwrap completely and wrap in a paper towel. Microwave for 1 ½ – 2 minutes until soft.

Simple & Spicy Tofu Sofritas

Looking for a plant-based option low in carbs and packed with protein? Give these Simple & Spicy Tofu Sofritas a try! Made with tofu and flavorful spices, they pack a punch of flavor — without the sugar.

Serves: 4


  • ½ tsp ground cumin
  • 16 oz tofu, extra firm
  • ¼ tsp oregano
  • ½ cup pasta sauce
  • ½ tsp smoked paprika
  • 2 tbsp avocado oil
  • ½ cup onion, diced
  • 1 tsp apple cider vinegar
  • 2 garlic, minced


Step #1: Cut the tofu into horizontal planks. Use a tofu press of a kitchen towel to press out as much liquid as possible. Roughly chop the tofu into small chunks.

Step #2: Make the sauce: Add the oil to a skillet over medium high heat. Add the onion and cook for 4-6 minutes until beginning to soften. Add the chipotle peppers, adobo sauce, and garlic. Cook for 1-2 minutes until very fragrant. Add the tomato sauce, vinegar, cumin, paprika, and oregano. Let simmer for 4-5 minutes over low heat.

Step #3: In another skillet, heat the remaining oil over medium high heat. Add the tofu to the skillet and let it brown slightly. Stir and then use a wooden spoon to scramble the tofu and break it up into smaller pieces. Add the sauce to the tofu and simmer for 10-15 minutes. Season well with salt and pepper.

Step #4: Serve over your favorite grains with fresh vegetables or fold into tortillas to make tacos or a burrito.

Comforting Cinnamon Chia Breakfast Oats

Craving a comforting and cozy breakfast bowl? Made with wholesome oats, fiber-rich chia seeds, creamy coconut, and a sprinkle of cinnamon, this easy-prep recipe is a great nourishing breakfast option to get you back on track.

Serves: 1


  • ⅓ cup oats, rolled
  • 1 tbsp chia seeds
  • 2 cups oat milk
  • 2 tbsp coconut cream
  • 1 tsp cinnamon

To serve: 

  • 1 tsp shredded coconut, unsweetened
  • Almonds, slivered
  • Pecans, chopped
  • Mixed berries
  • Honey, to drizzle (optional)


Step #1: Add the oats, chia seeds, and the oat milk to stockpot over medium heat and bring to a boil. Reduce heat and simmer for about 10 minutes or until the oats are soft.

Step #2: Once the oats are cooked, stir in the cinnamon and coconut cream.

Step #3: Top with the shredded coconut, almonds, pecans, and fresh berries.

Step #4: Drizzle with honey and enjoy!

Blueberry Almond Overnight Oats

Made with seven simple ingredients like oats, almond butter, chia seeds, and antioxidant-rich berries, these Blueberry Almond Overnight Oats will make mornings delicious and nutritious. Prep this in advance and wake up to a fridge full of goodness. 

Serves 1:


  • 1 tbsp almond butter
  • ½ cup oats
  • ⅔ cup blueberries
  • 2 tsp chia seeds
  • ¼ tsp cinnamon
  • ½ cup unsweetened almond milk
  • ¼ tsp vanilla extract


Step #1: Mix together the almond milk, vanilla extract, cinnamon, and almond butter.

Step #2: Add the remaining ingredients, including sweetener of choice if desired, and stir well to combine. Place in the fridge overnight or for at least 4 hours for the oats to soften.

Step #3: Serve cold right from the fridge, room temperature, or heat up in the microwave. Add an extra splash of milk if needed if the mixture becomes too thick.

Easy Protein-Rich Pancakes

Pancakes? As a healthy low-sugar breakfast? You heard right. Sweetened naturally with banana and jam-packed with protein-rich ingredients like egg whites and Greek yogurt, serve these Protein Pancakes as a nourishing post-holiday breakfast, no guilt attached.


  • 1 banana, mashed
  • 3 egg whites
  • 3 tbsp oat milk
  • 1 tsp honey
  • 1 scoop protein powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 2 tbsp ground flaxseed
  • 1 tbsp coconut oil
  • Greek yogurt, to serve
  • strawberry, sliced, to serve
  • maple syrup, to drizzle


Step #1: Start by adding all the ingredients minus the coconut oil and toppings to a mixing bowl and whisk well.

Step #2: Next, heat a skillet over medium heat with the coconut oil and pour about one tablespoon of the pancake batter onto the pan at a time. Cook on one side until little bubbles appear and then flip and cook until golden brown.

Step #3: Serve with a dollop of Greek yogurt, fresh berries, and a drizzle of maple syrup.

Step #4: Enjoy!

Chocolate Avocado Smoothie

If your sweet tooth is still calling your name, we’re not judging. But, rather than reach for sugar, call on this wholesome Chocolate Avocado Smoothie. It’s low in sugar but tastes like dessert!


  • ½ avocado
  • ½ cup water
  • 1 tsp chia seeds
  • 2 tbsp cocoa powder
  • 1 tbsp almond butter
  • 1 cup unsweetened almond milk
  • ½ banana


Step #1: Add all ingredients to the blender. For a sweeter smoothie, add stevia, maple syrup, or honey. Blend until smooth.

Want More Options? Here are Some Other Post-Holiday Breakfast Ideas

#1 Protein-Rich Veggie Omelet

Make with ground turkey, sliced avocado, and tomato.

#2 Yogurt Cup

A cup of unsweetened Greek yogurt with fresh berries and flaxseeds.

#3 Protein Smoothie

Blend up a smoothie with unsweetened almond milk, berries, avocado, and a scoop of collagen powder or a spoonful of nut butter.

Bonus Tips to Rebalance After a Sugary Holiday

Really feeling that post-holiday sugar intake hangover? Here are some other tips to help you rebalance. 

Stay Hydrated: Sip water throughout the day and add a splash of freshly squeezed lemon juice for added flavor. 

Support Your Gut: Sip on bone broth with a pinch of pink Himalayan sea salt for added hydration and some gut support. 

Avoid Skipping Meals: We want to rebalance blood sugar levels, so be sure to eat at your usual meal times to help get your body rebalanced. 

Stick to Real, Whole Foods: Avoid processed and sugary foods and enjoy as many whole and nutrient-dense foods as you can. 

Move Your Body: if you’re feeling a little off after a big holiday meal or after consuming too much sugar, it may do your mind and body some good to just get moving, even if it’s just a brisk walk or 10 minutes of yoga. Try this Root and Rebound flow with Vytas for a low-impact option that will help you rebuild and rebalance.

Prioritize Sleep: In addition to supporting energy, stress, and the repair and rebuild process, sleep is essential for hormone balance, which can benefit weight and metabolism.

Getting Back to Balance

Let’s face it — the holiday season makes it easy to give in to cravings, and it’s totally ok to have that slice of pumpkin pie or enjoy your favorite holiday treat. The trick here is to find hacks to keep things balanced. Maybe only have half a slice of pie or sweet treat, or make healthy swaps like swapping out half of the sugar in your go-to holiday recipes.

But, even with swaps, don’t beat yourself up if you gave in to those holiday sweet temptations. From the very next day, just kick things off with a balanced and nourishing post-holiday breakfast and take extra good care of yourself by drinking enough water, moving your body, and eating real, whole foods. 

Remember that life is about balance, and one holiday indulgence doesn’t mean that you can’t pick up right where you left off the next day.