Eating Savory Breakfast Foods Over Sweet - Positive Benefits

Alyssa Atkinson

Should you ditch the smoothies?

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Photo of the author with a savory toast combo.Alyssa Atkinson

For as long as I can remember, I have always eaten sweet foods for breakfast. When I was in school, I enjoyed flavored yogurt, maple and brown sugar oatmeal packets, and a wide variety of sugar cereals doused in milk.

Then, when I transitioned to a plant based diet in college, my staple breakfast food became oatmeal, sweetened naturally with fresh fruit and topped with nut butter.

My college choice was certainly a lot less processed, but it was still technically a sweet food. Oatmeal remains one of my favorite breakfast foods to this day. I often gravitate towards sweet breakfast options, with a few exceptions being avocado toast and tofu scramble.

While I don’t plan on cutting sweet breakfast foods out of my diet completely, I do think there is a compelling argument as to why savory options are so often recommended to those who are trying to eat healthier. Here are three of the top reasons why savory breakfast foods can be incredibly beneficial.

Savory foods will help you avoid this.

Savory breakfast foods are often categorized as salty, spicy, or at the very least, the opposite of sweet. What does this mean, exactly? Well, they are far less likely to be loaded up with added sugar.

When I think of sweet breakfast options, I immediately think of cereal, donuts, pancakes, waffles, etc. All of these foods traditionally have a lot of added sugar.

While they are ok to enjoy on occasion, consuming excess added sugar on a regular basis can have negative impacts. In fact,

“Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as type 2 diabetes.”

Therefore, the first positive effect of choosing a savory breakfast option is that it can help you avoid eating excess added sugar right after you wake up in the morning.

They can help you balance this.

Savory breakfast foods are inherently more easy to balance with carbs, protein, healthy fat, and veggies. This makes them ideal to start your day with. Registered dietitian Jessica Bippen states that:

“A savory dish can be a really great way to balance your blood sugar and really give you the energy you need to start the day, especially if you’re balancing your meal”

While a sweet breakfast can certainly be balanced to contain healthy fat, protein, and carbs, it does take a bit more effort.

Plus, there’s less likelihood that you are going to sneak veggies into your breakfast (and veggies are something that 90 percent of Americans already don’t eat enough of).

A savory breakfast, such as a tofu scramble served with avocado, can easily sneak in vegetables and check all the macronutrient boxes for a balanced meal — healthy fat, carbs, and protein.

They can help you reduce food waste.

Many people waste a lot of their leftovers because they sit in the fridge until they go bad. Repurposing your leftovers for breakfast is an easy way to cut down on your overall food waste while enjoying a healthy, filling meal.

I have been making a conscious effort to eat leftovers for breakfast a few times per week for the last couple of weeks, and I have actually really enjoyed it. Just the other day, I had some mashed chickpea and avocado spread sitting in the fridge that I typically put on sandwiches for a quick and easy lunch option.

I tried it on fresh toasted sourdough bread for breakfast, and it was a tasty, balanced option that contain healthy fat from the avocado, protein from the chickpeas, and carbs from the sourdough bread. I created a balanced meal with minimal effort and minimal prep time.

On super busy workdays, you might find that it is convenient to have some healthy food already prepped and ready to eat. Not only will you save time, but you’ll also boost your energy by enjoying a hearty, filling, minimally processed dish.

If your typical breakfast choice is naturally sweet, balanced, and not loaded up with added sugar, it is still a great option.

While I don’t plan on retiring my oatmeal bowls, protein pancakes, and smoothie bowls anytime soon, I do want to make an effort to add more variety to my diet. Switching up your breakfast can help you find more balance in your diet to ultimately live a healthier, happier life.

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Ohio U XC/Track alum. I love to run. I blog about food, health, fitness, lifestyle, etc. Personal Blog - nomeatfastfeet.com | Electrical and Computer Engineering Grad.

Raleigh, NC
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