Recipes for Sweet Breakfasts - 5 Suggestions
Wojciech Wiśniewski
2026-03-17
5 min. read
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Breakfast constitutes the first meal of the day, hence it is important to ensure its proper balance to provide the body with the necessary energy for the entire morning. It is recommended that the energy value of this meal should be 25% of the daily requirement and its consumption should not occur later than an hour after waking up. Skipping this meal may result in overeating later in the day and increase the risk of many diseases. A study found that skipping breakfast may be linked to the development of obesity, coronary heart disease, and type 2 diabetes (I. Uzhova et al. 2018).
Is it possible to combine sweetness and health in a morning food consumption?
Many individuals believe that a sweet breakfast is a source of too many calories. However, this is a misconception, as such meals can also be carefully balanced and form a part of a reduced diet. It is important to note, however, that the source of the sweet taste should not be sweets such as chocolate, candies, or creams. These products do not have a high nutritional value and are often concentrated sources of sugars and saturated fats, which is associated with a high energy value. Instead, the source of sweetness should be fruits, which are rich in many vitamins and mineral components.
How to compose a sweet and healthy breakfast
The composition of a daily meal should be based on an appropriate balance of carbohydrates, proteins, fats, vitamins, and minerals. The Healthy Nutrition Table model, developed by the National Institute of Public Health in October 2020, can be useful in composing breakfast. The Healthy Table is a graphic that provides guidance on the product groups that should be included on the plate and in what proportions. It is recommended that half of the plate should consist of vegetables and fruits, so it is advisable to prepare a sufficient amount of favorite fruits in a sweet breakfast. The rest of the plate should consist of carbohydrate-rich products such as oat, barley, buckwheat, millet flakes, flours, and bran or germs, as well as protein and fat-rich products. While composing breakfast, one should not forget the portion of protein, so it is advisable to use milk, yogurt, kefir, buttermilk, cottage cheese or farm cheese. Nuts, seeds, and kernels are also protein sources in the diet, but they are particularly rich in healthy fats, so their addition to a sweet breakfast is also recommended.
Sweet beginnings – 5 exceptional suggestions
Time required for preparation: 35 minutes
Ingredients (for one portion):
2 spoons of oat flakes, 1 spoon of dried seasonings, 1 teaspoon of Italian nuts, 1 teaspoon of almonds, 1 spoon of honey, 1/2 teaspoon of olive oil, 1/2 cup of natural yogurt, 1 piece of kiwi. Procedure: 1. Heat the oven to 170°C. 2. In a bowl, mix oat flakes, dried seasonings, Italian nuts, and almonds. 3. Add honey and olive oil and mix well. 4. Spread the mixture evenly on a baking sheet lined with parchment paper. 5. Bake for 25-30 minutes. 6. Stir the granola during baking to ensure even browning. 7. Place natural yogurt in a bowl, add the prepared granola and the sliced kiwi. Nutritional value (per serving): – energy 421 kcal, – protein 11.0 g, – fat 20.8 g, – carbohydrates 54.3 g, – dietary fiber 5.6 g.
Rice pudding with fresh strawberries and nuts
Time required to prepare the meal: 20 minutes
Ingredients (for one serving):
– white rice 1⁄4 cup, – milk 2⁄3 cup, – water 2⁄3 cup, – 1 teaspoon erythritol, – 1⁄2 cup strawberries, – 1 tablespoon walnuts. Recipe1. Pour rice, milk, and water into a pot and cook until soft. 2. Add erythritol towards the end and mix thoroughly. 3. Transfer the cooked pudding to a bowl, add sliced strawberries, and walnuts.
Nutritional Values (one serving):
Features: - energy content of 375 kcal, - protein content of 11.0 g, - fat content of 13.3 g, - carbohydrate content of 54.3 g, - dietary fiber content of 2.4 g.
Architectural pancakes with fried apples
Preparation time: 20 minutes, not including the time for frying apples
Ingredients (for one serving):
– whole-grain orchid flour 2 tablespoons, – sugar-free vanilla pudding powder 1 tablespoon, – natural yoghurt 4 tablespoons, – egg 1 piece, – baking powder ½ teaspoon, – olive oil 1 tablespoon, – apple 1 piece, – erythritol 1 teaspoon, – water 3 tablespoons, – salt 1 pinch. Directions1. Beat the egg whites with a pinch of salt into firm peaks. 2. In a large bowl, combine the whole-grain orchid flour, sugar-free vanilla pudding powder, natural yoghurt, egg yolk, and baking powder. 3. Add the previously prepared mixture to the egg whites and gently mix until a homogeneous mass is formed. 4. Heat the olive oil on a pan and fry small pancakes. 5. Peel the apple and cut it into small pieces. 6. Place the apple pieces in a small pot, add erythritol and water, and cook for about 5-8 minutes. 7. Serve the prepared pancakes with the fried apple.
Nutritional content (per portion):
– caloric requirement 395 kcal, – protein content 15.8 g, – fat content 13.9 g, – carbohydrate content 56.4 g, – dietary fiber content 10.1 g.
Nighttime buckwheat porridge in a jar with blueberries and chocolate
Preparation duration: exactly 10 minutes
Ingredients (for one serving):
Contains: 5 tablespoons of rolled oats, 1 tablespoon of chia seeds, 1 tablespoon of cocoa, ¾ cup of milk, 1 tablespoon of honey, and a handful of American blueberries. Preparation: 1. Arrange rolled oats, chia seeds, and cocoa in a bowl. 2. Pour in milk and honey, then mix well. 3. Wash blueberries in the morning and place them on top of the oatmeal.
Nutritional profile (one serving):
– energy content of 395 kcal, – protein content of 14.5 g, – fat content of 9.5 g, – carbohydrate content of 68.0 g, – dietary fiber content of 7.1 g.
Cucumbers emitting the scent of apple pie
Required time for preparation: 20 minutes
Ingredients (for one serving):
This recipe includes: 5 tablespoons of oat flakes, 3⁄4 cup of milk, 1 apple, 1 tablespoon of almonds, 1 teaspoon of honey, and 1 teaspoon of cinnamon. Instructions for preparation: 1. Heat the milk in a pot and bring it to a boil. 2. Pour the oat flakes into the boiling water and let them simmer for approximately 5 minutes. 3. Remove the pot with the cooked oatmeal from the heat. 4. Grate the apple on a coarse grater, add it to the oatmeal and mix thoroughly. 5. Transfer the mixture to a bowl and add the chopped almonds, honey, and cinnamon.
Nutritional information (one serving):
A single serving consists of the following nutrients: - energy amounting to 490 kcal, - protein amounting to 14.0 g, - fats amounting to 13.0 g, - carbohydrates amounting to 85.5 g, - dietary fiber amounting to 8.1 g.
