When you are trying to conquer the sugar beast, breakfast is the meal that requires the most ingenuity. Hectic morning schedules necessitate quick and easy menu options for the first meal of the day. We’ve fallen into the trap of equating swift and no-frills with serving sugar-laden cold cereal or pop tarts. Use these uncomplicated real food breakfast ideas to rehabilitate your morning meal routine and bury the sugar beast.

If you are new to the real food lifestyle, breakfast is a great starting point. Some of the meal ideas can easily convert to dairy-free or grain free.  Every six months, our family does the Whole30, so I incorporated compliant recipes into the list as well.

Real Food Breakfast Ideas

1. Bangers and Smashed Potatoes (Whole30)

Bangers and Smashed Dijon Potatoes

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes


  • 1 package of nitrate-free sausage links, sliced (try to find sugar-free as well)
  • 3 peppers (orange, yellow, and red) cut into strips
  • 1 medium yellow onion cut into slices
  • 5-6 medium Yukon Gold potatoes
  • 2-3 Tablespoons of Coconut oil or olive oil
  • whole-grain mustard
  • sea salt
  • pepper
  • eggs (one-two per person)


  1. Preheat oven to 425. Line a large sheet pan with parchment. Cut the potatoes in bite sized pieces. In a separate bowl add the olive oil, mustard, salt, and pepper. Stir until mixed. Drizzle the oil and mustard sauce over the potatoes making sure that they are well-coated. Bake until potatoes are soft and lightly browned.
  2. Meanwhile,on the stove top in a skillet add the sausage slices and cook until no pink remains in the middle.
  3. Then, add the pepper strips and onion slices with enough oil to coat the skillet. Cook vegetables until tender. Add the potatoes to the sausage and vegetables and toss until well combined.


If you are doing the Whole30, use sugar-free sausage.


2. Homemade Maple Grain-Free Granola with Almond Milk or A2 Milk Topped with Mixed Berries

Gluten Free granola, real food breakfast

To add variety to GF granola day, alternate between types of dried fruits and nuts that you use.  One week use cranberries and pecans and the following week switch to goji berries and walnuts.  You get the idea.

3. Breakfast Bowls (Whole30)

Adding Breakfast Bowls to your morning menu line-up guarantees you won’t suffer from breakfast boredom.  Rather than fill your bowl with sugar and empty calories from a cereal box, use real food to fuel your body. Once you get the hang of breakfast bowls, it’s possible to prepare a quick one every morning.

4. Sweet Potato-Apple Hash

Sweet Potato-Apple Hash with turkey ham or prosciutto.  The hash dish is an easy “night before” prep.  To change this recipe for variety, substitute bacon for the ham, or add diced veggies.

5. Whole Wheat Scones

whole wheat scones, real food breakfast

My family consumes wheat but only home milled. You can read more about the ease of milling wheat at home in my post about grinding your grain. The whole wheat scones contain very little sugar, and I often partner them with housemade sausage.

6. Frittata Friday

Frittata is one of those culinary words that sounds fancy. This baked egg dish is a crustless neighbor to quiche. By Friday, we have leftover veggies lingering in the frig from previous dinners, so I toss in them in to make a complete meal.

Real Food Isn’t Complicated

Yes, cooking with real food takes a little planning and preparation time.  I concur with Lydia Brownback that “we take food for granted and misuse it rather than eating for the purpose of glorifying God with good health and with thankfulness for his bounty.” 

What needs to change in your breakfast menu?

Thrive Market


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