Starting the day without sugar and dairy is a great way to reduce intake and begin to break the habit. Eating sugar for breakfast begins a roller coaster of energy highs and lulls throughout the day that promote continuous sugar cravings. Because sugar provides a quick burst of energy but is digested really quickly, a sugar-sweetened breakfast will leave you feeling hungry and tired before you reach lunch. For most people, this starts a feedback loop of reaching for more simple carbs and extra cups of coffee followed by afternoon exhaustion. Caffeine exacerbates the problem by affecting cortisol levels and energy throughout the day. So if you starting your day with a caffeinated beverage, reducing sugar in the morning is a move in the right direction to managing energy and hormone balance.

Protein – Protein slows digestion and helps you feel full longer. Although it is not the body’s preferred source of fuel, it will help you absorb carbs more slowly offering sustained energy. Egg is a great source of protein and also fat. Fritata, omelete, scrambles, your choice!
Fat – Fat also slows digestion and triggers satiety in the brain. Fat does not increase blood sugar levels and helps to provide consistent energy. Think of yummy fat in avocado and coconut oil
Fiber – Fiber expands in the gut to help us feel full longer. Fiber feeds healthy bacteria and promotes good digestion. Lots & lots of vegetables and some beans are the key to get fibers.

Check out these recipes for some DAIRY & SUGAR free breakfast inspiration:

1. Avocado Blueberry Hormone Balancing Smoothie


½ of a pitted avocado
1 Tbsp. hemp seeds
1 Tbsp. chia seeds
1 cup of unsweetened coconut milk ½ cup of frozen organic blueberries
½ tsp. ground cinnamon
1 tsp. maca powder
Fresh dandelion leaves (optional)


  • Add avocado and blueberries into a high-speed blender.
  • Then add coconut milk and the rest of ingredients and blend until smooth.
  • Pour content into a glass/bottle/mason jar and enjoy straight away

2. Veggie Omelete

Mediterranean veggie omelete

You can use any of your favorite veggies – such as spinach, mushroom and asparagus, cauli, etc.  This Mediterranean-Style Dairy-Free Omelet For Two by Lindsey Johnson looks amazing. Get the full recipe HERE

3. Mashed avocado on gluten-free toast

The uncomplicated mashed avocado with freshly ground himalayan salt & black pepper and a dash of lemon is still our favourite. If you want more adventure for your breakfast, try one of these pimp up avocado on toast recipes by Faith Durant. Stick to the non dairy options. The soft egg avocado toast and almost & olive oil avocado toast sounds fabulous.

4. Raw Cocoa Smoothie Bowl


1 packet of unsweetened Acai
1 x medium frozen banana
¼ cup unsweetened coconut milk
1 tsp. maca powder
1 Tbsp. cocoa powder
Pumpkin seeds, hemp seeds & shredded coconut for topping


  • Add acai, banana, and coconut milk into a high-speed blender.
  • Then add maca powder, and cocoa powder and blend until smooth.
  • Pour content into a bown then decorate with pumpkin seeds, hemp seeds, and shredded coconut just before serve


5. Muesli/Granola with Almond Milk

Make your own muesli instead of store bought that is often full of sugar. This is also a great recipe when you are seed cycling.

The secret it to prepare it the night before. Let the grains & seeds soften & develop more flavors by soaking it in unsweetened almond or coconut milk overnight in the fridge. Checkout this nutrient loaded raw gluten free muesli recipe by Janice Lipman

6. Last but not least, Bone broth soup with veggies & brown rice. It is perfect when you feel like a more hearty breakfast during those colder months

Bone broth helps fight inflammation and improves leaky gut syndrome. Regular consumption of bone broth shown to improve digestion and mineral absorption of the minerals for our body’s own immune system. Do a batch of this, freeze and enjoy as soup base throughout the week. Bring it to boil, add your favorite veggies (carrot, celery, spinach, etc) and fresh chicken cubes. Serve with cooked brown rice for a more filling breakfast.

Wellness Mama has a great step by step photo tutorial to make nourishing bone broth.


That’s it. Our top 6 pick of Dairy & Sugar Free breakfast. Dropping sugar and dairy can be overwhelming but don’t get discouraged!  Your gut will thank you for every step that you make in the right direction.  Once the habit is kicked, the cravings disappear and life without sugar and dairy means more energy, better digestion, and a healthier gut!