How to enjoy an English breakfast without ultra-processed food
Ultra-processed ingredients are common in a full traditional English breakfast — but with a few simple changes, you can savour the same meal with less processed food.
Tormund Gerhardsen
Founder of The Food App
Many full English breakfasts today rely on ultra-processed products — from factory-made sausages to sweetened baked beans and industrialized bread. But by choosing less processed alternatives, you can still indulge in the traditional plate — just with fewer unnecessary ingredients. Tips on common breakfast side pitfalls are included at the end of this article.
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1. Sausages – go for high meat content and short labels
Sausages are often ultra-processed, but not all. A common sign is low meat content and a long list of fillers, starches or flavourings. Brands like Daylesford Organic, Naked and Heck offer options that are often free from ultra-processing — though label details matter. For example, Heck Smoky Pork Sausage Rashers contain stabilisers (sodium sulphite) and preservatives (diphosphates) but are not considered ultra-processed, while Heck Chorizo-Style Sausages, despite 97% pork, include flavouring that puts them in the ultra-processed category.
Heck 6 97% Pork Sausages 400G
Ingredients: British Pork (97%), Seasoning (Salt, Spices, Gluten Free Rice Flour, Sugar, Preservative (Sodium Sulphite**), Antioxidant (Ascorbic Acid)), Filled into Beef Collagen Casings, **We use this to help our sausages stay fresh for longer
Heck 6 97% Pork Sausages 400G is Not ultra-processed .
Heck 6 Smoky Pork Sausage Rashers 300g
Ingredients: British Pork (97%), Water, Seasoning (Salt, Rice Flour, Dried Onion, Sugar, Spices, Preservative (Sodium Sulphite)**, Yeast Extract, Stabilisers (Diphosphates), Antioxidant (Ascorbic Acid))**, **We use this to help our rashers stay fresher for longer
Heck 6 Smoky Pork Sausage Rashers 300g er Ultra-processed.
Heck Chorizo-Style Sausages 400G
Ingredients: British Pork (97%), Seasoning (Spices, Salt, Sugar, Dried Leek, Preservative (Sodium Sulphite **), Stabilisers (Diphosphates), Dried Garlic, Yeast Extract, Antioxidant Ascorbic Acid), Colour (Paprika Extract), Natural Flavouring, Filled into Beef Collagen Casings, **We use this to help our Sausages Stay Fresh for Longer
Heck Chorizo-Style Sausages 400G er Ultra-processed.
2. Bacon – choose dry-cured with no flavourings
The best choice if you want to avoid ultra-processing is dry-cured bacon or ham made with just pork and salt. Supermarket own-brand options, like Tesco’s, often fit this. They can contain preservatives (sodium nitrite, sodium nitrate) without being ultra-processed. In contrast, well-known brands like Finnebrogue often include additives, such as flavourings, that place them in the ultra-processed category.
Tesco Finest Smoked Dry Cure Streaky Bacon 240G
Ingredients:
INGREDIENTS: Pork, Salt, Sugar, Preservatives (Sodium Nitrite, Sodium Nitrate), Antioxidant (Sodium Ascorbate).
Tesco Finest Smoked Dry Cure Streaky Bacon 240G is Not ultra-processed .
Finne Brogue Naked 6 Smoked Back Bacon 200G
Ingredients: British or Irish Pork (91%), Water, Salt, Natural Flavouring, Antioxidant: Ascorbic Acid, Smoke Flavouring
Finne Brogue Naked 6 Smoked Back Bacon 200G er Ultra-processed.
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3. Toast – skip factory bread and go for simpler loaves
Most sliced bread is ultra-processed, often containing emulsifiers and preservatives. To avoid that, go for dense rye bread or sourdough made with whole grains and short ingredient lists. Schneiderbrot Whole Grain Vollkornbrot and Biona Rye Bread with Chia & Flax are good examples.
Schneiderbrot Whole Grain Vollkornbrot Rye Bread 500g
Ingredients: Grains (Whole Kernel Rye, Whole Grain Rye Flour), Water, Natural Sourdough (Whole Kernel Rye, Water), Salt, Yeast
Schneiderbrot Whole Grain Vollkornbrot Rye Bread 500g is Not ultra-processed .
Biona Organic Rye Bread Chia & Flax 500g
Ingredients: Wholegrain Rye Meal*, Water, Sourdough* (Wholegrain Rye Meal*, Water), Flax Seeds* (5%), Chia Seeds* (Salvia Hispanica) (2.5%), Sea Salt, *= Certified Organic ingredients
Biona Organic Rye Bread Chia & Flax 500g is Not ultra-processed .
4. Baked beans – look for simple cans or make your own
Most baked beans are ultra-processed, often containing modified starch or flavourings. Look for simpler options like Heinz Organic Baked Beans or plain canned beans such as Napolina Red Kidney Beans. The latter contains a firming agent (calcium chloride) and acidity regulators (citric acid), but is not considered ultra-processed. For full control, make your own: simmer white beans with chopped tomatoes, garlic, onion and herbs.
Heinz Baked Beans Organic 415G
Ingredients: Beans* (52%), Tomatoes* (33%), Water, Sugar*, Cornflour, Salt, Spirit Vinegar*, *Produced in accordance with Organic Farming standards
Heinz Baked Beans Organic 415G is Not ultra-processed .
Napolina Red Kidney Beans In Water 400G
Ingredients: Red Kidney Beans (60%), Water, Firming Agent: Calcium Chloride, Acidity, Acidity Regulator: Citric Acid
Napolina Red Kidney Beans In Water 400G is Not ultra-processed .
5. Potatoes or hash browns – skip the freezer aisle
Many ready-made hash browns contain dextrose, modified starch and stabilisers, making them ultra-processed. A better option is to boil and slice your own potatoes, then pan-fry them in butter or oil. Another solution is products such as Tesco Cauliflower Hash Brown.
Strong Roots Cauliflower Hash Brown 375g
Ingredients: Cauliflower 42%, Potatoes 13%, Potato Flakes, Sunflower Oil, Water, Corn Starch, Onion, Salt, Black Pepper
Strong Roots Cauliflower Hash Brown 375g is Not ultra-processed .
6. Tea – stick to classic brews
Most traditional teas — like black, green or herbal — are not ultra-processed. A simple brew with tea leaves or bags is a safe choice. But sweetened and instant teas often include additives that make them ultra-processed.
Twinings English Breakfast Tea Bags 80 Pack 200g
Ingredients: 100% Black Tea
Twinings English Breakfast Tea Bags 80 Pack 200g is Not ultra-processed .
Tetley Original 120 Teabags 375G
Ingredients: Black Tea*, *Rainforest Alliance Certified
Tetley Original 120 Teabags 375G is Not ultra-processed .
Yorkshire Tea Caramelised Biscuit Brew 40 Tea Bags 112g
Ingredients: Black Tea*, Natural Flavouring (4%), *Rainforest Alliance Certified
Yorkshire Tea Caramelised Biscuit Brew 40 Tea Bags 112g er Ultra-processed.
Lift Instant Lemon Flavour Tea 165G
Ingredients: Dextrose, Soluble Solids of Tea (7.1%), Acid (Citric Acid), Dried Glucose Syrup, Acidity Regulator (E331), Flavourings, Vitamin C, Sweetener (E954)
Lift Instant Lemon Flavour Tea 165G er Ultra-processed.
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7. Final touches – watch out for ketchup and butter traps
Even the small extras on your plate can make a difference. Many types of ketchup contain sweeteners, flavourings or thickeners, and butter alternatives often include refined oils and emulsifiers. These additions can push an otherwise simple meal into the ultra-processed category.
Heinz Organic Tomato Ketchup 580G
Ingredients: Tomatoes* (180g per 100g Ketchup), Sugar*, Spirit Vinegar*, Salt, Spices* (contains Celery), Onion Powder*, Garlic Powder*, *Certified Organic ingredients
Heinz Organic Tomato Ketchup 580G is Not ultra-processed .
Rubies In The Rubble Ketchup 485G
Ingredients: Fruit (242g per 100g: Tomatoes, Surplus Pears/Apples), Sugar, Spirit Vinegar, Salt, Preservative: Potassium Sorbate, Spices
Rubies In The Rubble Ketchup 485G is Not ultra-processed .
Lurpak Butter - Slightly Salted 200g
Ingredients: Butter (Milk), Lactic Culture (Milk), Salt, Minimum Fat content 80%
Lurpak Butter - Slightly Salted 200g is Not ultra-processed .
Kerrygold Salted Block Butter 250G
Ingredients: Butter (Milk), Salt (1.8%), Fat 80% min
Kerrygold Salted Block Butter 250G is Not ultra-processed .
