Sugar break: breakfast, snacks and desserts with no refined sugar

On a sugar break, you leave out added sugar for a while – many people do it for Lent, starting on Ash Wednesday. The hardest parts are breakfast and the sweet snack in between. That’s why the recipes here have no sweetening ingredient at all – no honey, no maple syrup, no dates. Any sweetness comes from fresh fruit; cinnamon, vanilla and nuts add flavour.

All sugar break recipes

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
Vegan banana chocolate pudding – 250 kcal
Vegetarian millet and veg patties for the lunchbox with peas and cheese – 325 kcal
Vegan chocolate banana nice cream with peanut butter – 290 kcal
High-protein fluffy scrambled eggs with chives and wild salmon – 340 kcal
Low-carb almond porridge with warm raspberries – 550 kcal
Gluten-free sweet potato and cheese rösti – 410 kcal
Baked oats with a blueberry lava centre – 420 kcal
Keto parmesan crisps with herbs – 300 kcal
Keto salmon and avocado rolls – 420 kcal
Protein smoothie bowl with berries – 400 kcal
Gluten-free berry protein smoothie bowl with almond butter – 340 kcal
Low-carb mushroom and cheese omelette – 380 kcal
Low-carb quark omelette – 290 kcal
Vegetarian sweet potato omelette – 380 kcal
Low-carb prawn and pepper stir-fry – 240 kcal
Keto easy cheese omelette roll – 420 kcal
Keto salmon and avocado rolls – 410 kcal
Vegan cassava fries with truffle dip – 520 kcal
Vegetarian ricotta spinach muffins – 330 kcal
Keto cucumber bites with smoked trout and dill cream cheese – 152 kcal
Low-carb spinach shakshuka – 340 kcal

Frequently asked questions

What can I eat on a sugar break?

That’s up to you. Most people leave out added sugar and sweetening ingredients like honey, syrup and dates, but keep eating fresh fruit. The recipes here stick to this strict version.

When do people take a sugar break?

Many people do it for the seven weeks from Ash Wednesday to Easter. But you can start any time – for four weeks in January, for example.

What can I have for breakfast on a sugar break?

Porridge with berries and cinnamon, eggs with veg, yoghurt with nuts or savoury toast with cottage cheese. Cinnamon and vanilla add flavour without adding sweetness.