The 6 Best Breakfast Ideas 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 be surrounded by an abundance of sweets from Halloween to New Year’s. With so many tempting choices, it’s easy to splurge on sugar and overindulge in treats. And while we love a holiday indulgence, waking up with a post-holiday sugar hangover is no fun. Too much sugar can leave us feeling tired, and lethargic, not to mention wreak havoc on our blood sugar and fitness goals. 

However, don’t let one night of indulging derail your hard work! We’ve all been there. Rather than call it quits on your wellness routine or put yourself on an extreme diet or exercise regime, simply pick up where you left off and work to rebalance your body. The best way to do this? Start the day with a nourishing post-holiday breakfast — yep, it’s really that simple! 

Ahead, nutritious morning meals that will help you survive a seasonal sugar overload. Learn how to assemble a balanced plate (with 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.

RELATED: 5 High-Protein Pumpkin Recipes You Need This Fall

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 — you want to build a balanced, nutrient-dense morning meal!

This includes plenty of:

  • Dietary fiber
  • Lean protein
  • Healthy fats
  • Nutrient-rich superfoods and phytonutrients 

Supercharging your meal with a combination of these nutrients can help balance blood sugar, regulate metabolism, boost energy and mood, and reduce cravings. Plus, it’s a great way to ensure you’re fueling your body with nourishment. 

Based on these categories, here’s how to build your plate.

#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 
  • Nuts and seeds
  • Fresh or frozen berries 
  • 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)
  • Cottage cheese

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)
  • Omega-rich oils like avocado and olive 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 

While balancing your plate with the above macronutrients can help to nourish your body and stabilize blood sugar levels, it’s important to remember that a well-balanced diet also includes eating a variety of nutrient-dense foods. These foods (known as phytonutrients or superfoods) are plant foods that are rich in nutrients, such as vitamins, minerals, and superfoods. The best part? There are endless options to choose from!

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 to choose from.

Loaded Vegetarian Breakfast Burritos

Packed with protein from eggs, fiber-rich black beans, and made with grain-free tortillas, these Vegetarian Breakfast Burritos are a healthy choice. Customize with your favorite veggies and top with dairy-free cheese!

Serves: 6-8


  • 12 eggs
  • ½ cup unsweetened almond milk or non-dairy milk of choice
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • ½ cup red or yellow onion, diced
  • 1 cup broccoli florets
  • 1 cup diced tomatoes, fresh or canned
  • 2-3 tsp olive oil
  • 14 oz canned black beans, drained and rinsed
  • 6-8 grain-free tortillas (such as Siete)
  • Sea salt & black pepper, to taste
  • ¾ cup shredded cheddar cheese or dairy-free alternative


Step #1: Heat the olive oil over medium heat. Add the peppers, onions, and broccoli. Cook until tender and fragrant, about 6-8 minutes.

Step #2: Add the beans and chopped tomatoes. Cook for an additional 1-2 minutes.

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

Step #4: Then, warm the tortillas on the stovetop or in the oven. Plate the tortilla, then add a serving of the egg scramble. Option to sprinkle with cheese and any additional toppings of choice, such as guac or salsa.

Spicy Tofu Scramble

For a plant-based option that’s low in carbs and packed with protein, try this Spicy Tofu Scramble. Made with tofu and anti-inflammatory spices like turmeric, they are full of flavor without the added sugar.

Serves: 4


  • 16 oz extra-firm tofu, drained and crumbled
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • ½ small red onion, diced
  • 1 red bell pepper, diced
  • ½ cup salsa
  • 1 jalapeño pepper, seeded and finely chopped (optional)
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ¼ tsp turmeric
  • Pinch of sea salt and black pepper

To serve (optional)

  • Grain-free tortillas
  • Baby spinach
  • Guac 
  • Fresh cilantro


Step #1: Using a tofu press or a kitchen towel, drain tofu and press out as much liquid as possible. Roughly chop, then using hands, slightly crumble.

Step #2: Heat olive oil in a large skillet over medium heat. Add the onion, bell pepper, and jalapeno. Cook for 3-4 minutes until soft. Add the garlic and cook for 1-2 minutes until fragrant. 

Step #3: Add the salsa and remaining spices and mix well. Reduce to a simmer and cook for an additional 4-5 minutes.

Step #4: Meanwhile, if serving with tortillas, warm the tortillas on the stovetop or in the oven. Plate the tortilla, then add a serving of the spicy tofu mix. Serve with toppings of choice!

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!

Mixed Berry Almond Butter Overnight Oats

Made with low-sugar and antioxidant-rich berries, fiber-rich oats, and satiating nut butter, this easy-prep breakfast is the perfect way to start the day on a healthy note.

Serves 1:


  • ½ cup unsweetened almond milk (or dairy-free milk of choice)
  • ½ – ¾ cup rolled oats
  • ½ cup fresh or frozen mixed berries (strawberries, raspberries, and blueberries)
  • 1 tbsp almond butter (or nut butter of choice)
  • ½ tbsp chia seeds
  • ½ tsp cinnamon
  • ½ tsp vanilla extract
  • 1 tbsp Greek yogurt or vanilla protein powder, optional 
  • 1 tsp raw honey or maple syrup, optional


Step #1: Add the oats, almond milk, chia seeds, cinnamon, vanilla, and optional sweetener to a sealable jar. Secure the lid tightly, and shake well to mix.

Step #2: Stir in the nut butter, fresh or frozen berries, and optional Greek yogurt or protein powder. If the mixture is too dry, add 1 tbsp of dairy-free milk at a time. Place in the fridge overnight or for at least 4-6 hours to set.

Step #3: When ready to enjoy, remove from the fridge and top with any additional toppings of choice, such as fresh berries, yogurt, or a drizzle of nut butter.

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!

Dairy-Free Chocolate Avocado Smoothie

If your sweet tooth is still buzzing, we’re not judging! Not only is this chocolate avocado smoothie creamy and decadent, but it’s also low in sugar and will keep you satiated and satisfied for hours. 


  • 1 cup dairy-free milk, such as almond or oat milk 
  • ½ medium ripe avocado
  • ½ tbsp chia seeds
  • 2 tbsp unsweetened cacao or cocoa powder
  • 1 tbsp cashew butter, optional 
  • ½ tsp vanilla extract, optional
  • 1-2 tsp raw honey, optional 
  • handful of ice, to blend 


Step #1: Add all the above ingredients to a high-speed blender and blend until smooth and creamy. Pour into a glass and serve chilled!

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.