IIf you grew up as a kid in the 90s, you probably remember Cookie Crisp. Nearly As popular as Reese’s Puffs, Cookie Crisp was a breakfast cereal made from mini chocolate chip cookies that sugar-hungry children poured into their bowls and drowned in milk.

Also, if you stop eating your morning meal while doing an episode of. look Rugrats, there is still something special about having cookies for breakfast. It’s a sweet start to the day, literally and figuratively. But as adults, we also know the not-so-sweet part of biscuits for breakfast: the sugar rush, then inevitable crash (with no nap in sight), and not enough nutrients to fill you up. To solve this puzzle, some grocery brands have introduced “healthy breakfast cookies” with bold promises on their packaging. Go to most drug or supplement stores and you will find them right next to the protein bars.

According to registered nutritionist Amy Schwarz, RD, a healthy breakfast cookie is not a mythical food that lives on the other side of the lucky charm rainbow; Cookies can make a decent breakfast – but only if they tick a few key nutritional boxes.

What makes a breakfast biscuit healthy

No matter what you eat for breakfast – a bar, a smoothie, a hodgepodge of anything in your pantry – Schwarz says there should be a balance of carbohydrates, proteins and healthy fats to be called a “healthy breakfast.” to apply. Otherwise, you won’t get enough nutrients to feed your body.

Protein needs vary from person to person based on age and activity level, but as a general rule, consume 50 grams if you are not very active, 75 grams if you are moderately active, and 100 grams or more for gaining muscle. It is also important to know that the body cannot absorb more than 30 grams of protein at a time. Therefore, it’s important to spread your protein needs across the day – including your morning meal.

There is no set daily allowance for healthy fats, but omega-3s in particular are critical to brain health and also provide the body with energy. Much like the type of fat in your breakfast cookie, the type of carbohydrates also play a role. Complex carbohydrates are packed with nutrients, including fiber, magnesium, and vitamins B and C.

So how do you know if what you’re looking for in the drugstore counts as a healthy breakfast cookie that meets the protein, healthy fats, and carbohydrate balance that Schwarz says are so important? Check out the nutritional table and ingredients list. If the biscuit is made mostly from white flour, it means the base is a simple carbohydrate, not a complex carbohydrate, and it’s less nutrient-dense and likely to increase blood sugar levels. “Some examples of complex carbohydrates are oats, almond flour, and whole wheat flour,” says Schwarz.

As for protein and healthy fats, she says nuts, chia seeds, and nut butters are good sources that are commonly used in healthy breakfast cookies. Some are also made with protein powder. Schwarz says that as a nutritionist, she always prefers proteins from whole foods, but it’s still okay to be made from protein powder.

“The amount of added sugar is also important,” says Schwarz. A breakfast cookie might be high in protein and other nutrients, but if it’s a total sugar bomb it will be stripped of its “healthy” breakfast cookie title. “It should be less than 10 g of added sugar and less than 140 milligrams of sodium,” says Schwarz.

Healthy breakfast cookies to buy

The cookies summarized here all comply with the Schwarz guidelines of being balanced in complex carbohydrates, proteins and healthy fats and at the same time being low in sugar and sodium.

Healthy breakfast cookie recipes

When you make your own breakfast cookies, you have complete control over the ingredients, including the sugar content. Here are some healthy breakfast cookie recipes to try at home.

1. Chocolate Peanut Butter Cookies

Made with coconut flour instead of all-purpose flour, these are high in protein since they’re made with peanut butter, egg, and whey protein.

Get the Recipe: Chocolate Peanut Butter Cookies

2. Oat protein biscuits

Not in peanut butter? This recipe instead calls for vanilla protein powder and nuts of your choice for the protein, while oatmeal provides the fiber and complex carbohydrates.

Get the Recipe: Oat Protein Cookies

3. Chocolate Chip Protein Cookies

Many healthy breakfast cookie recipes call for eggs, but this one is 100 percent vegan. It uses butternut squash puree (a good source of fiber and complex carbohydrates), tiger nut flour, ground flax (both good sources of protein, healthy fats and fiber), and vanilla protein powder. In addition to the chocolate chips and vanilla protein powder, cinnamon and pumpkin spice add sweetness to these biscuits without using cane sugar.

Get the Recipe: Chocolate Chip Protein Cookies

4. Blackberry Protein Biscuits

Summer is the main season for blackberries, and this recipe offers a delicious way to use them. In combination with chia seeds, almond butter, almond flour and pea protein, it contains nine grams of protein per serving.

Get the Recipe: Blackberry Protein Cookies

5. Monster Cookie Energy Bites

Oatmeal, chia seeds, pumpkin seeds … these biscuit bites are full of fiber and healthy fats – and their sticky, chewy texture is downright irresistible. They are also 100 percent gluten-free and vegan.

Get the Recipe: Monster Sookie Energy Bites

As you can see, there are many ways to buy healthy breakfast cookies or make them yourself at home. Just make sure your nutrient boxes are checked for protein, healthy fats, and carbohydrates while staying low in sugar. With that in mind, go ahead and eat cookies for breakfast. We’re all just big kids at heart.

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