Low Sugar Breakfast Ideas: Overnight Oats, Reinvented
Most “healthy” breakfasts aren’t. A bowl of Crunchy Nut with milk can carry around 18g of sugar before you’ve had your coffee. Granola, so often the wholesome-looking choice, is frequently worse. Even a sweet sachet of instant porridge can tip past 13g once the milk goes in.
If you’re trying to eat well in the morning, sugar is the quiet problem. And it’s the reason breakfast is overdue a rethink.
This is breakfast, reinvented: a genuinely low sugar, low fat, low calorie bowl that still tastes like a treat and actually keeps you full. The base is simple. MYOM Original Oat drink poured over a sachet of Surreal Overnight Oats. Two brands, one bowl. MYOM keeps it light. Surreal brings the protein. Below you’ll find the method (hot or cold, and no, it doesn’t need to be made overnight) plus a recipe for all six Surreal flavours, each with one or two simple add-ons to lift the taste and nutrition.
Why low sugar matters more than you think at breakfast
Breakfast sets the tone for your whole morning. A high-sugar start spikes blood sugar and tends to leave you hungry again well before lunch — the mid-morning slump most people blame on willpower is often just breakfast. A lower-sugar, higher-protein, higher-fibre bowl does the opposite: it releases energy more steadily and keeps you satisfied for longer.
Two things drive that feeling of fullness: protein and fibre. Get both up, get sugar down, and you’ve built a breakfast that works for your morning instead of against it. That’s exactly what this bowl does.
It’s also the thinking behind high-satiety eating in general. The same logic people follow on higher-protein or GLP-1-friendly plans: more protein and fibre, less sugar, sensible calories, easy to repeat every day.
The low sugar breakfast base: MYOM + Surreal
Here’s the part that makes it work.
MYOM Original Oat drink is a fresh oat drink you make yourself from a small pouch — just add water and shake. It’s the light half of the bowl:
- 34 kcal per 100ml — lower in calories than dairy or most carton oat drinks
- 1.9g sugar per 100ml — naturally low, no added sugar
- 1.4g fat per 100ml, only 0.2g saturates
- Fortified with calcium, vitamin D3, B12 and iodine
- No gums, no stabilisers, no dipotassium phosphate
Because you make it fresh, it’s creamy and neutral — the perfect canvas that lets a flavour shine without piling on sugar. One 65g pouch makes a full 500ml (about a pint), enough for roughly three bowls, so a multipack of the 65g format is the ideal way to keep low sugar breakfasts on repeat all week.
Surreal Overnight Oats are the protein half. Each 75g sachet brings 20g of protein, high fibre and low sugar, in six flavours. On their own they’re one of the better breakfast options on the shelf. Poured with MYOM instead of milk or water, they become something better again: creamier, fresher, and lighter on sugar and fat than the same bowl made with dairy.
Put the two together and every bowl in this post lands at roughly 320–340 kcal, 20g protein, 7–8g fibre and under 6.5g sugar. That is a seriously good set of numbers for a breakfast that tastes like pudding.
How to make it (hot, cold, overnight or in a hurry)
The base method never changes. Add your Surreal sachet to a bowl or jar, pour over MYOM Original, stir, and let it sit.
- Cold (classic): stir in the MYOM and leave for 10–15 minutes while you get ready, or overnight in the fridge for the thickest, creamiest result.
- In a hurry: Surreal is ready in under five minutes — a short soak is all it needs. It genuinely doesn’t have to be made the night before.
- Hot: MYOM and Surreal both work warm. Stir together and heat through in the microwave or a small pan for a hot, porridge-style bowl on colder mornings.
- As a smoothie: tip the sachet, a full measure of MYOM and your add-ons into a blender and blitz. It makes a thick, drinkable breakfast for busy days.
On thickness: 150ml of MYOM gives a thick, spoonable bowl. Prefer it looser or making a smoothie? Simply add more MYOM to taste — with sugar this low, a bigger pour barely moves the numbers.
Now, the six flavours — and what to add to make each one sing.
The 6 low sugar overnight oats recipes
Each bowl is one 75g Surreal sachet plus 150ml MYOM Original Oat drink.
1. Chocolate — the one that tastes like dessert
The bowl: ~326 kcal · 20g protein · 6.1g sugar · 8.2g fibre
Rich, chocolatey and genuinely low sugar — proof you don’t need a sugar hit to feel like you’re having a treat. The high fibre (8.2g, the most of the range) makes this one especially good for staying full.
Add to amplify:
- 1 tbsp chia seeds — stir in before soaking for extra fibre, omega-3 and an even thicker, pudding-like texture.
- A few fresh raspberries — their sharpness cuts the cocoa richness beautifully, for barely any added sugar.
Vegan. Try it blended with a frozen half-banana for a chocolate breakfast shake.
2. Salted Caramel — lowest fat, biggest flavour
The bowl: ~321 kcal · 20g protein · 5.8g sugar · 5.7g fibre
The lightest bowl of the six on both calories and fat, yet it tastes indulgent. Salted caramel usually means a sugar bomb — this delivers the flavour with under 6g.
Add to amplify:
- 1 tbsp plant-based yoghurt — swirled on top for extra creaminess and a protein-and-calcium boost.
- A sprinkle of cacao nibs or chopped nuts — for crunch and a hit of good fats.
Vegan. Lightest of the range — a good everyday default.
3. Peanut Butter — the highest-satiety pick
The bowl: ~338 kcal · 20g protein · 5.5g sugar · 8.3g fibre
Nutty, satisfying and the joint-lowest in sugar. Between 20g protein and 8.3g fibre, this is the bowl most likely to carry you clean through to lunch.
Add to amplify:
- Sliced banana — the classic PB pairing; adds natural sweetness, potassium and fibre.
- 1 tbsp plant-based yoghurt — for extra creaminess.
Vegan. Contains peanuts. Take care if serving to anyone with a nut allergy, and go easy on nut toppings.
4. Strawberry — light, fruity and fresh
The bowl: ~334 kcal · 20g protein · 5.5g sugar · 7.0g fibre
Bright and summery, and joint-lowest in sugar at 5.5g. Made fresh with MYOM, it tastes like strawberries and cream — without the cream, the sugar or the fuss.
Add to amplify:
- A handful of fresh strawberries or blueberries — more real fruit flavour, fibre and vitamin C.
- 1 tbsp plant-based yoghurt — for a strawberries-and-cream finish.
Vegan. Blends into a particularly good breakfast smoothie.
For 10 October, try our World Porridge Day 2026 Overnight Goats recipe: the same strawberry bowl, decorated with a goat face made from fruit.
5. Banana — go bananas at breakfast
The bowl: ~338 kcal · 20g protein · 5.8g sugar · 6.7g fibre
Comforting and mellow, banana is the crowd-pleaser — and an easy win for anyone easing into lower-sugar breakfasts. Naturally sweet-tasting for under 6g of sugar.
Add to amplify:
- 1 tbsp chia seeds — thickens the bowl and adds fibre and omega-3.
- A few fresh banana slices or a scatter of walnuts — on top for texture.
Vegan. Blend with ice for a thick banana breakfast shake.
6. Honey — simple and classic
The bowl: ~328 kcal · 20g protein · 5.8g sugar · 7.0g fibre
The traditional flavour, done the low sugar way. Warm and familiar, and lovely served hot on a cold morning.
Add to amplify:
- A few fresh blueberries — antioxidants and a pop of colour for minimal sugar.
- 1 tbsp chia seeds — for extra fibre and body.
Contains honey — not suitable for vegans (the other five flavours are vegan). Especially good made hot, porridge-style.
How this stacks up against a “normal” breakfast
The reason this matters is clearest in a straight comparison. Made as above, one of these bowls carries under 6.5g of sugar and 20g of protein. Here’s how that looks next to breakfasts people reach for thinking they’re the healthy option:
| Breakfast | Total sugars | Protein |
|---|---|---|
| MYOM + Surreal bowl | under 6.5g | ~20g |
| Oat So Simple Golden Syrup + milk | ~13g | ~9g |
| Alpen Original muesli + milk | ~17g | ~9g |
| Crunchy Nut Cornflakes + milk | ~18g | ~6g |
Total sugars per bowl, each on 150ml of liquid; cereals at their pack serving. Sources: brand nutrition panels.
Same breakfast ritual. Around a third of the sugar — and two to three times the protein. That’s the whole idea in one table.
Frequently asked questions
Are overnight oats good for a low sugar diet?
They can be, but it depends entirely on what you make them with. Sweetened flavour sachets and sugary milks add up fast. Made with a naturally low sugar oat drink like MYOM Original (1.9g sugar per 100ml) and a low sugar oat base like Surreal, a bowl comes in at under 6.5g total sugar with 20g protein — a genuinely low sugar breakfast.
Do overnight oats have to be made the night before?
No. Despite the name, Surreal Overnight Oats are ready in under five minutes with a short soak. Overnight in the fridge gives the thickest, creamiest result, but a quick soak while you get ready works fine — and you can also warm them through for a hot bowl.
Can you make overnight oats hot?
Yes. Both MYOM Original Oat drink and Surreal work hot or cold. Stir them together and heat in the microwave or a small pan for a warm, porridge-style breakfast.
What’s the healthiest low sugar breakfast?
Look for high protein, high fibre and low sugar together — that combination keeps you fullest for longest. A bowl of Surreal Overnight Oats made with MYOM Original hits all three: ~20g protein, 7–8g fibre and under 6.5g sugar, for around 320–340 kcal.
Is oat drink lower in sugar than cow’s milk?
MYOM Original Oat drink has 1.9g of sugar per 100ml, compared with roughly 4.8g in semi-skimmed cow’s milk. Swapping milk for MYOM is an easy way to cut the sugar in any breakfast — and it’s lower in fat and calories too.
How many bowls does one MYOM pouch make?
A single 65g MYOM pouch makes 500ml (about a pint) — enough for roughly three bowls at 150ml each.
Breakfast, reinvented — start tomorrow
Low sugar doesn’t have to mean low flavour, and healthy doesn’t have to mean boring. With a Surreal sachet and a pouch of MYOM Original, you get a breakfast that’s light on sugar, fat and calories, high in protein and fibre, ready in minutes, hot or cold — and different every day of the week.
The easy part is the base: MYOM plus a Surreal pouch. The fun part is making it yours.
New to oat drink? See our pillar guide, What Makes Oat Milk the Best Plant-Based Milk, or our guide to the best plant milk for cereal. Surreal Overnight Oats come in six flavours — explore the full range.
