Is it okay to have dessert for breakfast?

November 6, 2025 •

4 min read

According to research published in the journal Steroids, a balanced breakfast that includes a small dessert can aid weight loss by curbing cravings later in the day. This surprising finding leads many to wonder, is it okay to have dessert for breakfast? The answer is more nuanced than a simple yes or no, depending on the type of dessert and your overall dietary pattern.

Quick Summary

This article explores the health impacts of eating dessert for breakfast, including the potential for weight loss benefits found in a notable study. It also examines the risks, like blood sugar spikes and energy crashes, and provides practical strategies for mindful indulgence to maintain a balanced diet.

Key Points

Mindful Indulgence: Including a small dessert in a large, balanced breakfast may help reduce cravings later in the day, according to a Tel Aviv University study.
Blood Sugar Risks: Consuming a high-sugar dessert on an empty stomach can cause rapid blood sugar spikes and energy crashes.
Nutrient Pairing: It is crucial to pair any sweet treat with protein and fiber to slow sugar absorption and provide sustained energy.
Balance is Key: Healthy 'dessert-inspired' breakfasts, like oatmeal with fruit, are better than nutritionally empty, processed sweets.
Overall Diet Matters: The impact of dessert for breakfast depends on your entire day's dietary pattern, not just that one meal.
Personalized Approach: What works for one person may not work for another; listen to your body and consider consulting a professional for personalized advice.

The Science Behind Morning Sweets

For many years, conventional wisdom has advised against sugary foods, especially first thing in the morning. However, a landmark study from Tel Aviv University challenged this notion by exploring the effects of incorporating a dessert into a high-carbohydrate breakfast on weight loss and maintenance. The results were intriguing: participants who enjoyed a 600-calorie breakfast including a sweet treat lost more weight and kept it off longer than a group on a low-carb, lower-calorie breakfast. The researchers theorized that eating what you crave early in the day, when your metabolism is most active, helps control appetite-regulating hormones like ghrelin and reduces intense cravings later on.

Potential Benefits of a Mindful Morning Indulgence

Reduces Cravings: By allowing a controlled sweet treat, dieters may feel less deprived and better able to resist high-sugar temptations throughout the day.
Improves Mood and Satisfaction: A small piece of chocolate or cake can boost your mood and satisfaction with your meal, making a calorie-controlled diet more sustainable.
Optimizes Metabolism: The body's metabolism is most active in the morning, meaning a sweet treat consumed then is more likely to be used for energy rather than stored as fat.

The Risks of Starting Your Day with Sugar

While the Tel Aviv study offers a promising perspective, it is crucial to recognize the potential pitfalls of a sugar-heavy breakfast, especially if it is not balanced with other nutrients. Eating dessert on an empty stomach can trigger a rapid spike and subsequent crash in blood sugar levels, leading to fatigue, irritability, and increased hunger. This cycle can disrupt your energy levels and make healthy food choices more difficult for the rest of the day.

Creating a Balanced Dessert-Friendly Breakfast

Rather than eating a decadent dessert alone, the key is to integrate it as a small, mindful component of a balanced meal. The Tel Aviv study participants didn't just eat cake; they ate it as part of a high-carb, high-protein breakfast. Pairing a sweet with protein, fiber, and healthy fats is vital for slowing down sugar absorption and preventing blood sugar spikes.

Here are some examples of dessert-inspired breakfasts that maintain nutritional balance:

Oatmeal with fruit and honey: Mix in a small drizzle of honey and some berries for natural sweetness and fiber.
Yogurt parfait with granola and dark chocolate shavings: Protein-rich yogurt, fiber-packed granola, and a touch of antioxidant-rich dark chocolate create a satisfying meal.
Whole-wheat pancakes with a modest amount of maple syrup: Use whole grains for fiber and pair with eggs or a protein shake for balance.

Dessert for Breakfast: The Good vs. The Bad


Feature	Mindful Dessert-Inspired Breakfast	Unhealthy Dessert-for-Breakfast
Nutrient Balance	Prioritizes protein, fiber, and healthy fats alongside a small sweet component.	Heavily relies on refined sugars and lacks essential macronutrients.
Energy Levels	Provides sustained energy due to balanced nutrient absorption.	Causes a rapid energy spike followed by a crash and fatigue.
Craving Control	Helps satisfy cravings and prevents intense desires for sweets later.	Can increase cravings due to the blood sugar roller coaster effect.
Weight Management	May support long-term weight loss and maintenance through satisfaction.	Often leads to weight gain due to high calorie intake and poor nutrient profile.
Digestive Health	Typically includes fiber, which aids digestion.	Can cause digestive discomfort, acid reflux, and interfere with nutrient absorption.
Overall Health Impact	Supports a more sustainable and balanced eating pattern.	Poses risks for insulin resistance and potential development of type 2 diabetes over time.

Practical Ways to Indulge Wisely

There is a world of difference between grabbing a store-bought, sugar-laden donut and mindfully incorporating a homemade treat into your meal. If you want to experiment with having a small dessert at breakfast, follow these guidelines:

Choose Nutrient-Dense Options

Opt for desserts that offer some nutritional value. Think homemade muffins with whole grains and fruit, a slice of banana bread, or a spoonful of dark chocolate in your oatmeal. Avoid highly processed, pre-packaged sweets that offer little more than sugar and empty calories.

Practice Mindful Portion Control

Make the dessert an addition, not the entire meal. A single cookie, a small piece of chocolate, or a modest slice of cake is plenty. Treat it as a small reward that caps off a nutritious meal, not the main event.

Balance with Protein and Fiber

To prevent the blood sugar spike, always pair your sweet with a source of protein and fiber. Examples include adding nuts and seeds to your yogurt parfait or having your pancake alongside eggs. These components slow digestion and provide sustained energy.

The Verdict on Dessert for Breakfast

Ultimately, whether it's okay to have dessert for breakfast depends on your overall approach. A small, mindful indulgence as part of a balanced, nutrient-rich meal can be a sustainable strategy for managing cravings and supporting weight loss for some individuals. However, starting the day with a high-sugar, low-nutrient dessert on an empty stomach can set you up for an unhealthy cycle of blood sugar spikes and crashes. The best approach is to listen to your body and prioritize nutrient-dense foods, with or without a small sweet treat on the side.

Conclusion

So, is it okay to have dessert for breakfast? The answer is nuanced. While some studies suggest a mindful, balanced approach that includes a small dessert can aid in long-term weight management by reducing cravings, eating a nutrient-void, sugary dessert on an empty stomach can lead to negative health outcomes. The key is balance, portion control, and mindful consumption. By prioritizing protein, fiber, and healthy fats, you can incorporate a small sweet treat without derailing your health goals. Ultimately, it’s not just about what you eat, but how you eat it. For personalized guidance, it is always recommended to consult with a healthcare professional or registered dietitian. For more information on the Tel Aviv study, you can refer to the research published in the journal Steroids.

Frequently Asked Questions

Some studies have shown that including a small, balanced dessert in a high-protein, high-carbohydrate breakfast can help with long-term weight loss and maintenance by satisfying cravings and improving dietary compliance.

Eating a high-sugar dessert on an empty stomach can lead to a rapid spike in blood sugar, followed by a crash. This can cause fatigue, increased hunger, and irritability, disrupting your energy levels for the day.

A healthy, dessert-inspired breakfast could be a Greek yogurt parfait topped with berries, granola, and a few dark chocolate shavings. This balances protein, fiber, and a small amount of sugar to prevent spikes.

Many experts suggest that it is better to consume sweets earlier in the day, when your body's metabolism is more active and you have more time to use the energy. Eating sweets in the evening can disrupt sleep and is more likely to be stored as fat.

No. Many processed breakfast foods, like high-sugar cereals and muffins, are nutritionally similar to desserts, but a well-balanced, homemade option that includes protein and fiber is different. The key is the overall nutritional profile, not just the sugar content.

While technically possible, having a large piece of cake for breakfast is not recommended as a regular habit. A very small piece as part of a larger, balanced meal, as was done in one study, is a different scenario from having it alone.

You can satisfy a morning sweet tooth by opting for naturally sweet whole foods. Consider fruit, like berries or bananas, mixed into oatmeal or yogurt. Dates or dried fruits can also be a good option when paired with protein.