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

Get back on track after enjoying those holiday treats.

By: Rebecca Jacobs

Halloween signifies the start of sweet treat season, right? From Halloween all the way through the new year, it seems like many of us are surrounded by traditional family recipes like that apple or pumpkin pie, not to mention all the delicious comfort foods and sweet treats that come with this time of year. The good news is that if you’ve overdone the sugar, you can rebalance and pick up right where you left off — all without deprivation or excessive exercising. It all starts with enjoying a nourishing post-holiday breakfast packed with plenty of fiber, protein, and healthy fats. 

Not only do these recipes make a delicious and healthy breakfast to help rebalance after consuming a few too many holiday sweets, but these 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, step one of making your post-holiday breakfast is choosing your fiber source. 

Here are some yummy breakfast-friendly options:

  • Rolled oats 
  • Quinoa 
  • Avocado 
  • Dark leafy greens 

Try these fiber-rich breakfast recipe ideas!

  • 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 bread or sweet potato and make a fiber-rich avocado toast

#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. 

Best of all, protein can help rev your metabolism thanks to its high thermic effect. 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, consider some of these protein options: 

  • Eggs 
  • Chicken or turkey (try adding to a veggie omelet or casserole) 
  • Unsweetened Greek yogurt 
  • Nuts & 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. 

Research has found that consuming meals higher in healthy fats vs. meals high in carbohydrates may help with blood sugar control. Healthy fats also increase satiety and nutrient absorption, boost energy, and regulate hormone production (which helps us maintain a steady weight).

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
  • Chia seeds
  • Flaxseeds 
  • Hemp seeds 
  • 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. 

4 Recipes to Get You Started

Ready to get cooking and create a healthy and balanced post-holiday breakfast your body craves? 

Here are four delicious breakfast recipes, right from FitOn PRO.

Gut Loving Green Breakfast Bowl 

This bowl is so nutrient-dense and delicious. The avocado adds a boost of fiber and healthy fats, and the boiled egg comes with added protein. Top it off with fermented veggies for an added gut boost. 

Serves: 2

  • 2 eggs
  • 2 tbsp olive oil
  • 1 bunch kale, chopped and washed
  • ½ cup frozen peas
  • 2 oz halloumi, sliced
  • ½ avocado, sliced
  • 2 tbsp fermented vegetables



Step #1: Fill a small pot with water and bring to a boil. Add eggs and boil for 5-6 minutes, or until they’re cooked to your liking. Remove the eggs from the boiling water and allow to cool. Peel and set aside.

Step #2: Meanwhile, heat a non-stick frying pan over medium heat and add 1 tbsp olive oil. Add shredded kale and frozen peas and sauté until cooked. This should take around 4-5 minutes. Season generously and divide into two bowls

Step #3: Return pan to heat and add remaining olive oil. Add slices of halloumi and fry for 2-3 minutes on both sides. Remove from heat.

Step #4: Divide the avocado, fermented vegetables, and halloumi between the two bowls. Cut the eggs in half and add one to each bowl. To finish, sprinkle some sesame seeds.

Omelet With Greens & Avocado 

This breakfast option is delicious, nourishing, and satiating. Add your favorite greens for an added boost of fiber. 

Serves: 1


  • 1 tsp coconut oil
  • 2 eggs, beaten lightly
  • Chopped parsley to taste 
  • Sea salt & pepper to taste 
  • Mixed greens of choice 
  • ¼ avocado, sliced
  • Sesame seeds for serving


Step #1: Heat 1 tsp coconut oil in a small non-stick frying pan over medium heat.

Step #2: Combine the whisked eggs and parsley in a bowl. Season with salt and pepper.

Step #3: Add the whisked eggs to the frying pan and cook for 1-2 minutes, or until the omelet starts to bubble and the egg sets. Using a spatula, flip and cook for another 1-2 minutes until the omelet is golden on both sides.

Step #4: Transfer the omelet to a plate and serve with mixed greens, sliced avocado, and a sprinkle of sesame seeds.

Mediterranean Frittata

Made with lots of protein and healthy fats, this easy to make frittata is a great nourishing breakfast option. 

Serves: 5


  • 8 eggs
  • 2 handfuls baby spinach, shredded
  • ¼ cup basil leaf, chopped
  • ¼ cup Kalamata olives, pitted and sliced
  • 2 oz smoked salmon, finely sliced
  • 2 oz danish feta, crumbled (optional)
  • 1 tsp chili flakes (optional)


Step #1: Preheat the oven to350°F. Line a baking dish with baking paper.

Step #2: In a large bowl, whisk the eggs and season with salt and pepper.

Step #3: Spread the baby spinach, basil, and half of the olives across the base of the lined dish. Pour over the egg mix.

Step #4: Sprinkle the smoked salmon, remaining olives, and crumbled feta on top and season with chili flakes, if using. 

Step #5: Bake in the oven for 20-25 minutes or until the frittata is cooked through. To check if the frittata is cooked, insert a skewer. If it comes out clean, the frittata is ready.

Step #6: Allow it to cool and slice into 6 pieces. Keep stored in the fridge for 2-3 days.

Notes: For a dairy-free option, omit the cheese.

#4 Apple & Pecan Overnight Oats

Try these seasonal Apple and Pecan Overnight Oats. Full of fiber, healthy fats, and satiating protein, this FitOn PRO recipe will be a post-holiday (and cold weather) breakfast favorite.

Serves 1:


  • ½ cup oats, rolled
  • 1 tbsp chia seeds
  • 1 cup almond milk, or milk of choice
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • 1 tsp honey
  • 1 tbsp greek yogurt


Step #1: In a jar or bowl, combine the oats, chia seeds, milk of choice, cinnamon, nutmeg, honey, and yogurt. Stir to combine and place in the fridge for 30 minutes or overnight to soak.

Step #2: Once the oats have soaked stir through half of the grated apple. If the mixture is too thick, add some more milk.

Step #3: Top with the remaining grated apple and pecans, to serve

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 protein powder.

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 Feel Better Yoga flow with Sydney Benner for a low-impact option.

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 we can’t pick up right where we left off the next day.