Empty Breakfasts: Why Your Morning Meal Could Be Leaving You Hungry

Have you ever grabbed a quick bite in the morning, only to find yourself feeling hungry an hour later?

Empty breakfasts are a missed opportunity to kick-start your day with proper nutrition and sustained energy. 

Read on to learn about some of the common culprits and how to transform them into a fulfilling breakfast. 

Croissants and Muffins

The classic coffee shop breakfast of a buttery croissant or juicy blueberry muffin might be appealing. But it’s basically a sugar and refined carbohydrate bomb. This blueberry streusel muffin from Starbucks contains 370 calories, 27g of sugar, and 18g of fat. 

Treats like this spike your blood sugar quickly, giving you a momentary energy rush followed by a dramatic crash that leaves you feeling hungry. 

If you want a fruity breakfast that’s a little more satisfying, try swapping the calories in muffins and croissants for a protein-packed alternative like high-protein Greek yoghurt and a handful of nuts and berries. 

For extra sweetness (without the sugar, fat, and calories), add a drizzle of your favourite zero-calorie Skinny syrup.

Still can’t resist a croissant or muffin? Check out our low-sugar, low-carb, high-protein options. These Skinny High Protein Croissants contain 185 calories, 0.5g of sugar, and 13g of protein per 50g serving.

OJ and Toast

Many people consider a glass of orange juice and a slice of toast a complete breakfast. 

While it might seem light and quick, it’s nutritionally sparse and will have you searching for snacks way before lunchtime. 

To transform this meal, add scrambled eggs and some spinach to a slice of high-protein multigrain toast. 

The eggs provide high-quality protein, the spinach adds essential nutrients, and the wholegrain toast offers complex carbs that your body will digest more slowly (keeping you feeling fuller for longer.)

Sugary Cereal

Colourful cereals marketed as “part of a complete breakfast” are often nothing more than sugar-laden carbs with minimal nutritional value. So while they might be nostalgic, they’re probably not doing your metabolism any favours. 

Try swapping your bowl of cereal for overnight oats prepared with milk (dairy or plant-based), chia seeds, berries or sliced almonds, and a scoop of your favourite protein powder. For extra flavour, experiment by adding low-sugar fruit jam or your favourite Skinny syrup to your overnight oats. 

The best thing about this breakfast is you can make it the night before, saving you precious time in the morning!

Smoothies

OK, hear us out. Not all smoothies are created equal. A fruit-only smoothie might seem healthy, but without protein and healthy fats, it’s basically liquid sugar that will leave you feeling hungry fast. 

To upgrade it, you just need to add a protein base, like Greek yoghurt or protein powder. Add a handful of spinach, fresh or frozen berries, a tablespoon of nut butter, and a small scoop of porridge oats. 

Coffee

The most dangerous “empty breakfast” is no breakfast at all - just coffee. 

While caffeine might temporarily suppress your appetite, it’s not nutrition, and your body needs more to function well - especially if you’re working out. 

If you’re short on time, prepare hard-boiled eggs the evening before or keep protein bars with minimal added sugars on hand. Even a small, protein-rich snack is better than running on empty. 

Choosing a breakfast that includes protein, complex carbohydrates, and healthy fats will help you fuel your day and stay satisfied and energised.