The BEST Non-UPF Breakfast Ideas!
If you’re looking for non UPF breakfast ideas to feed your family, you’ve come to the right place!
With more and more people making the conscious decision to cut ultra processed foods from their diets, the likes of cereal, croissants, and white toast are being ditched from many breakfast tables, in favour of meals made with less processed, whole foods.
So many of us lead busy lifestyles though, and when you’ve got kids to feed and get ready before you head out the door, it can be difficult to come up with ideas for what to eat on a morning.
In this guide, I’m going to share a variety of non UPF breakfast ideas to suit all tastebuds and time constraints.
Whether you’re looking for something to grab and go, or a special treat for the weekend when you have a little more time on your hands, you’ll find plenty of inspiration here.
I’m going to add an important note here and a caveat that you’ll have to exercise a little bit of your own discretion when it comes to determining whether all the ingredients that I’ll mention in this article are ones that you’re comfortable with consuming.
The NOVA system is widely regarded as the go-to resource for establishing just how processed any given product is, so it’s worth familiarising yourself with the tool and how to check individual items so you can make your own informed decisions.
Often, the classification of products can be different from one brand to another, so do keep this in mind and establish what approach is best for you and your family.
Without any further ado, let’s jump straight into the best non-UPF breakfast ideas!
Non UPF Egg Based Breakfasts
1. Smashed avocado and scrambled eggs
Avocado and eggs is a nutritious combination full of essential, healthy fats that will keep you feeling satisfied until lunch time.
Add a squeeze of fresh lime to your smashed avocado to really make the flavours sing, and for a little Mexican flair, chuck in some finely chopped red chilli and fresh coriander leaves to garnish.
(Get more ideas for what to add to avocado toast).
2. Steak and fried eggs
Steak and eggs is an all-American classic, and it’s also a nutritional powerhouse, packed with protein and omega 3 fatty-acids.
I love to tuck into this for breakfast on a Sunday morning, and I keep things interesting by varying the spices and seasonings that I use on my steak!
Add veggies if you like, for extra goodness.
3. Dippy eggs with veggie crudités
Eggs and soldiers, but make it non UPF!
For this one, you’ll want to soft boil some eggs, knock the tops off with a teaspoon, and serve with a colourful variety of veggies for dipping.
Peppers, carrots, and radishes all make great choices, but feel free to use up whatever veg you might have in your fridge.
4. Fritattas and Omelettes
A frittata or omelette is a wonderful way to get a ton of extra veggies and goodness into your diet, and use up various odds and ends that might otherwise go to waste.
Spinach, tomatoes, peppers, and courgettes are all good choices, and if you like, you can even add some shredded protein like chicken or beef for an extra protein boost.
Add your favourite cheese (I like a strong cheddar and a beautifully crumbly feta), plenty of seasoning, and you’re good to go.
Sourdough Toast With Toppings
Sourdough is widely regarded to be one of the very best choices if you don’t want to cut bread out of your diet completely, but you want to cut down on ultra processed ingredients as much as possible.
Whether you make your own or have a favourite from the supermarket, there are tons of options for toppings.
Here are some tasty ideas to consider:
- Fresh sliced tomatoes and basil
- Avocado, lime juice, and chilli flakes
- High quality butter
- Eggs (boiled, scrambled, poached, or fried)
- Homemade hummus and sliced cucumber
- Banana and a sprinkle of cinnamon
- Peanut butter
Non UPF Oat Based Breakfasts
Oats are hearty, filling, budget friendly, and plain oats are typically considered to be minimally processed.
A bowl of oatmeal can be as simple or as fancy as you like, so don’t be scared to experiment with a variety of different toppings.
Fruit and chopped nuts work particularly well, and my personal favourite is sliced banana, a dollop of peanut butter, chopped walnuts, and a sprinkling of cinnamon.
If you’re short of time on a morning, consider making overnight oats that you can just lift straight out the fridge when you’re ready to eat.
Non UPF Pancakes
Making your own pancakes is always a big hit with kids, and you can get as creative as you like with the ingredients and the toppings.
I like to substitute flour for blitzed oats for an extra fibre boost, and mashing a ripe banana into the mix can be a delicious change.
Add your favourite combination of yoghurt, fruits, nuts, and local honey before serving.
Natural Yoghurt
When you’re determined to stick with non-UPF breakfast ideas, having a tub of good quality natural yoghurt in your fridge is always a good idea for those mornings when you’re in a rush.
I love it just on its own and will happily eat it out the tub, but you can of course add a huge variety of toppings and flavourings including fruit, nut butters, honey, seeds, and chopped nuts.
Homemade Granola
Granola from the supermarket is typically crammed full of tons of additional ingredients that you’re likely trying to avoid, but making your own at home is simple and straightforward, and you can keep it in an airtight container for up to a month.
I like to use this granola recipe as a guide, and do bear in mind that you can omit or substitute any ingredients as you see necessary.
For a treat, I like to add chunks of high quality dark chocolate. It turns the milk chocolatey, which is always a hit with the kids!
Fruit & Greens Smoothies
Smoothies are a fantastic way to get some extra goodness into your diet, and making your own ensures that you’ll always know exactly what’s gone into them.
Berries are always a good idea, and you can add a banana, natural yoghurt, or peanut butter for extra creaminess.
If you want to use greens, try kale and spinach. Sweeten with apples, and enjoy!
Final Thoughts
As you can see, there are plenty of non-UPF breakfast ideas you can explore when processed foods are off the menu.
From grab and go options, to meals more suitable for weekends when you have a little more time on your hands, you needn’t get bored of breakfast when you have these ideas up your sleeve1
