Most Americans are getting too much sugar. For optimal health, the American Heart Association recommends getting no more than 9 teaspoons of sugar per day for men, and no more than 6 teaspoons for women. But most of us are eating more than double that — the national average is 20 teaspoons of sugar per day.

That’s partly because sugar finds its way into even the healthiest-sounding foods, often listed on nutrition labels as maltose, dextrose, fructose, and other less obvious terms. Breakfast foods, which are typically carb-heavy, are a common culprit. A bowl of Honey Nut Cheerios will give you over 9 grams of sugar per suggested serving, and even the most basic cereals, like Kellogg’s Corn Flakes, will serve up about a teaspoon, or 4 grams, of sugar per bowl.

You might recognize celebrity nutritionist and registered dietitian Keri Glassman of Nutritious Life from her appearances on shows like “The View,” “The Talk,” and “The Today Show.” Keri takes a “whole person” approach to wellness, and that starts with what you put in your body when you wake up every morning.

She’s come up with some quick breakfast recipes that are nutritious, delicious, and free of added sugar. Check them out below!

1. Overnight oats

Overnight oats


  • 1/2 cup oats
  • 1/2 cup almond milk
  • 1 tsp. crushed almond
  • 1 tsp. hemp seeds
  • 1/4 tsp. cinnamon


  1. Place oats into a small bowl or jar.
  2. Pour almond milk over oats.
  3. Add additional ingredients and leave in fridge overnight before enjoying.

2. Avocado banana smoothie

Avocado banana smoothie


  • 1 cup almond milk
  • 1 small frozen banana
  • 1 tablespoon natural peanut butter
  • 1/3 avocado
  • 1 cup spinach
  • 1 scoop vanilla protein powder


  1. Pour almond milk into blender.
  2. Add additional ingredients and blend until smooth.

3. Peanut butter cup oatmeal

Peanut butter cup oatmeal


  • 1/2 cup old-fashioned rolled oats
  • 3/4 cup rice or almond milk
  • 2 tsp. natural peanut butter
  • 1/4 tsp. unsweetened cocoa powder


  1. Combine oats and milk in a small bowl. Microwave on high 2 to 3 minutes, stirring halfway through, and again after oats are cooked through.
  2. Stir peanut butter into oats mixture until well combined, then stir in cocoa powder.

4. Broccoli rabe and egg toast

Broccoli rabe and egg toast


  • 1/4 cup broccoli rabe, stems removed
  • 1 tsp. extra virgin, cold pressed olive oil
  • 1/4 cup red onion, sliced
  • 1 egg
  • 1 slice ezekiel bread


  1. Chop broccoli rabe into bite-sized pieces.
  2. In a medium pan, heat olive oil.
  3. Add in onion and broccoli rabe and cook until wilted and aromatic.
  4. Remove broccoli rabe and onion, and crack one egg into the pan until cooked to desired doneness.
  5. While egg is frying, toast bread until lightly golden.
  6. Top the toast with egg and veggie mixture, serve warm.

5. Breakfast tortilla

Breakfast tortilla


  • 1 whole-grain wheat tortilla
  • 1 egg, scrambled
  • 1/3 avocado, cubed
  • 2 tbsp. salsa


  • Top tortilla with egg, avocado, and salsa. Roll up to secure closed before enjoying!