Having dessert for breakfast may sound like an indulgent treat, but is it actually a healthy way to start the day? There are some pros and cons to consider when deciding if dessert foods should be part of a balanced breakfast.
Quick Answer: Yes, you can have dessert for breakfast
There is no rule that says you can’t have foods typically considered dessert, like cake, cookies, or ice cream, for breakfast. However, having sweets and treats in the morning should be done in moderation as part of an overall healthy and balanced breakfast.
What are some examples of desserts you can have for breakfast?
Here are some sweet breakfast ideas that incorporate dessert-like foods:
- Pancakes or waffles topped with fruit and whipped cream
- French toast casserole with cinnamon and vanilla
- Overnight oats with chocolate chips or peanut butter
- Breakfast parfaits with yogurt, granola, and fresh berries
- Banana bread or coffee cake
- Breakfast cookies or muffins
- Cinnamon rolls or doughnuts
- Waffle sundae with ice cream and fruit toppings
Benefits of having dessert for breakfast
Here are some potential benefits of incorporating sweet foods into your morning meal:
- Provides quick energy from simple carbs and sugar
- Can make breakfast more enjoyable and satisfying
- Helps satisfy a sweet tooth first thing in the morning
- Allows for more flexibility and variety in breakfast options
Potential downsides to having dessert for breakfast
There are also some drawbacks to having cake, cookies, and ice cream in the morning:
- Often lacking in protein, fiber, and other nutrients
- May cause a sugar crash later in the morning
- Sets a precedent for poor eating habits for rest of the day
- Provides empty calories and added sugar before most physical activity
- May lead to weight gain over time if overindulged
Tips for balancing dessert and nutrition at breakfast
If you want to incorporate sweet treats into your morning meal, here are some tips to keep it nutritious:
- Eat dessert foods in moderation, as a side rather than the main event
- Choose healthier baking options like whole wheat flour, fruit purees, etc.
- Add protein from eggs, yogurt, nut butters, or milk
- Include fiber from fresh fruit, whole grains, nuts or seeds
- Drink water or milk instead of sugary juices or sodas
- Watch portion sizes to avoid excess calories, sugar, and fat
- Aim to also eat a wholesome lunch and dinner to balance out the morning indulgence
Nutrition info comparison: cake vs. oatmeal breakfasts
To illustrate the differences in nutrition between an all-dessert breakfast and a more balanced meal, here is a comparison of eating a slice of cake versus a bowl of oatmeal with fruit:
| Nutrition Facts | 1 Slice Chocolate Cake (100g) | 1 Bowl Oatmeal with Berries (250g) |
|---|---|---|
| Calories | 452 | 248 |
| Carbohydrates | 57g | 41g |
| Fiber | 1.7g | 6g |
| Protein | 5g | 10g |
| Sugar | 33g | 7g |
As you can see, while the sugary cake provides quick energy, it lacks the fiber, protein, and nutrients that will sustain you through the morning. The oatmeal and fruit option delivers a more balanced breakfast across all nutritional criteria.
Healthy dessert-inspired breakfast recipes
Here are some healthier recipes for breakfasts with decadent dessert flavors:
Vanilla Almond Protein Pancakes
Ingredients:
- 1 cup almond flour
- 2 scoops vanilla protein powder
- 1 tbsp baking powder
- 1/4 tsp salt
- 1/4 tsp cinnamon
- 3/4 cup milk
- 1 egg
- 1 tsp vanilla
- 1 tbsp honey
Directions:
- In a medium bowl, whisk together the dry ingredients.
- In another bowl, mix the wet ingredients.
- Pour the wet into the dry and stir just until combined (do not overmix).
- Heat a nonstick pan over medium heat. Scoop batter onto pan in circles to form pancakes.
- Cook 2-3 minutes per side until golden brown. Serve with desired toppings.
Berry Cheesecake Parfait
Ingredients:
- 1 cup Greek yogurt
- 1/2 cup cottage cheese
- 1 tbsp honey
- 1 tsp vanilla
- 1 cup mixed berries
- 2 tbsp granola
Directions:
- In a bowl, stir together yogurt, cottage cheese, honey and vanilla.
- Layer yogurt mixture and berries in a glass. Top with granola.
Pumpkin Spice Breakfast Cookies
Ingredients:
- 1 cup pumpkin puree
- 1/2 cup almond butter
- 1 egg
- 1 tsp pumpkin pie spice
- 1 cup oats
- 1/4 cup chocolate chips (optional)
Directions:
- Preheat oven to 350°F and line a baking sheet with parchment.
- In a bowl, mix together the wet ingredients. Stir in spice, then oats and chocolate chips.
- Scoop dough onto sheet in 1 1/2 tbsp mounds. Flatten slightly.
- Bake 10-12 minutes until set. Let cool before serving.
Conclusion
Having cake, ice cream, or other desserts for breakfast can seem like an irresistible indulgence. However, sweets in the morning should be balanced with more nutritious foods to avoid spikes and crashes in energy. Focus on moderation, portion control, and integrating wholesome ingredients like protein, fiber and fruit. With a little planning and balance, you can enjoy the occasional dessert-inspired breakfast while still getting the nutrients you need to start your day off right.