Do you drink liquid read-to-go breakfast cereals? Read below to see how they stack up and what’s really in them.

This sugar free up and go is a mega fast breakfast for those who need to get out of the house super quick and stay sustained until lunchtime. No nasties, no added sugars, no grains and no unhealthy processed oils. All made in under 3 minutes.

A close up of a bottle of breakfast power shake

You may have seen various types of ‘ready to go’ liquid breakfast cereals which contain incredible amounts of sugars, high fructose corn syrup, grains, soy, preservatives, additives, fortified and various vegetable/seed oils. Their combination of sugars and nasty oils are a disaster in the morning, and certainly nothing to send your kids to school drinking.

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They are advertised as a nutritious way to start the day, especially marketed towards kids who start early sports or a great meal replacement on the way to the gym.

My thoughts are that it’s probably better to stay at home and have a nutritious breakfast than trying to run off the sugar and oxidised oils. Remember “you can’t exercise your way out of a bad diet”.

Save your time by skipping the gym and make a decent breakfast. Move more, exercise less. Watch the video at the end of the post to see why it’s best to avoid cereals and how they have actually changed the way we live.

What’s In Ready-To-Go Liquid Breakfast Cereals?

So let’s see how some of these liquid breakfast replacements stack up. If you make your own ready-to-go breakfast, not only is it healthier and lower in carbs and sugars, but more importantly, it won’t contain all the other nasties that commercial products do.

Take a look at the label below. How many sugars can you spot? How many seed oils? How many additives? Fortification? Have they hidden high fructose corn syrup in there but under a different name? This is not breakfast, this is a science experiment.

See what's really inside ready made liquid breakfast cereals. |

Diagram of breakfast drinks and their sugar content

The above values were incredibly difficult to find from the companies websites. Sources: Nutri Grain, Up& Go, Coco Pops, VitaGo, Oats Express.

Update 2021: Since writing this article ALL the nutrition panels have been removed from the above websites!

Nutrition Notes For Up And Go Go Go: 

  • The serving is larger (approx 330ml) than the standard 250ml liquid breakfasts.
  • The majority of the sugars are lactose from the natural unsweetened yoghurt.
  • It has almost double the protein, three times the fibre and half the net carbs.
  • This is higher in carbs than most low carb breakfast recipes, but still incredibly low compared to commercially available breakfast drinks and high in protein and healthy fats to keep you up and go go go for longer.
  • There are much lower carb breakfasts, but for a quick breakfast on the go made with real ingredients in under 3 minutes, sugar free up and go go go is a great healthy option.

A close up of a bottle with a protein shake

A close up of a bottle with a protein shake

Sugar Free Up And Go Recipe

Sugar free up and go go go is a fabulous quick and easy breakfast on the go each morning. Especially great for those who need to jump out the door in a flash. No more sugars and grains.
4.50 from 4 votes
Print Pin Rate
Course: Breakfast, Drinks, Lunch boxes, Snacks
Cuisine: Dairy Free, Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Paleo, Wheat Free
Keyword: Sugar-free breakfast
Prep Time: 3 minutes
Total Time: 3 minutes
Servings: 1 serve
Calories: 581kcal
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  • 125 ml milk of choice almond, coconut, full fat dairy
  • 2 tbsp nut butter or seed butter I used almond butter
  • 2 tbsp chia seeds (ground)
  • 60 ml coconut cream
  • 1 tsp vanilla extract
  • 125 ml natural unsweetened yoghurt unsweetened
  • 2 tbsp granulated sweetener of choice or more, to your taste


  • Place all the ingredient in a blender or smoothie maker.
  • Blitz until thoroughly combined.
  • Serve immediately or can be kept in a cool thermos. Just shake well before drinking.


Calories: 581kcalCarbohydrates: 25gProtein: 17gFat: 50gFiber: 12gSugar: 9.8g

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  1. Hi thanks for this wonderful recipes, but 12 carbs and 9. 8 sugar?? Isn’t this too much in one serving??

    1. Yes it is a lot higher than most of my breakfast recipes here, but the recipe is mainly meant for those who are used to grabbing those hideous liquid breakfast drinks. So compared to those, is actually low(er) carb. With all recipes, simply choose what its in with your goals and limits.

      1. Much more appealing than the cheese stick I grab and run out the door with. LOL. Thanks, Libby!

  2. Can the coconut cream be replaced with dairy cream or would that make it too high in carbs and sugars?

  3. Please tell me where these 25g of carbs are hiding? in which ingredients?

    1. They are predominantly coming from the milk, yoghurt and chia seeds. There is also 12g fibre from the chia seeds so it is 13g net carbs.

  4. 13 net carbs if one is aiming for 20 a day it doesn’t leave a lot. Can you maybe come up with something lower or can some ingredients be removed to lower the carbs.

    1. This is aimed for those kids who are running out the door who would normally grab a liquid breakfast. Sorry, I don’t have a keto version yet.

  5. You could trim this recipe right down carbs wise and it’d still be delicious. Use full fat chobani, and less of it. Or maybe even softened cream cheese. Sub in heavy (50%+ milk fat) cream. Choose unsweetened almond milk, or even better, macadamia. Use the lowest carb nut butter you can find.

    Good recipe, can’t wait to try it 🙂