I’ve yet to meet anyone who doesn’t like cookies. But a decadent chocolate-chip cookie (or two) for breakfast is a harder sell if you’re trying to make more nutritious choices.
So when Frida Redknapp shared her recipe for protein– and fibre-packed breakfast cookies, we were intrigued. Made with quinoa, chia seeds, nuts and protein powder, they promise considerably more nutritionally than your average biscuit.
Frida describes the cookies as ‘easy, filling and made with so much goodness’ in her Instagram post. ‘Perfect for busy mornings, after a workout or when you need something good on the go. And most importantly, they actually taste like cookies,’ she says.
Sounds good. But do they stack up nutritionally?
Are Breakfast Cookies Healthy?
Specialist registered dietitian and author of How Not to Eat Ultra-Processed, Nichola Ludlam-Raine says that, depending on the nuts and protein powder used, each cookie is likely to provide approximately 8-10g of protein and around 3g of fibre. Two cookies would therefore provide around 16g of protein and 6g of fibre.
‘One cookie is unlikely to be substantial enough for most adults as a complete breakfast,’ she says. ‘However, two cookies served with something extra would provide a more satisfying meal, particularly as this would bring the protein closer to the 15-25g I generally recommend aiming for at breakfast.’
Most of the ingredients make a useful nutritional contribution, she points out.
‘The quinoa, nuts, flaxseed and chia seeds provide fibre, healthy fats and a range of micronutrients, while the egg whites and protein powder boost the protein content,’ she says.
‘However, coconut sugar is still an added sugar and isn’t meaningfully healthier than ordinary sugar, despite its more wholesome-sounding name. Shredded coconut can add flavour and texture, but only a light sprinkling is likely to contribute relatively little nutritionally. It’s also worth noting that the recipe contains plant-based omega-3 in the form of ALA from the chia and flaxseed, rather than the longer-chain omega-3 fats found in oily fish.’
Frida Redknapp’s Protein Breakfast Cookies
Makes: 8 cookies
Ingredients100g cooked and cooled quinoa100g nuts or almond flour45-50g vanilla vegan protein powder, or your preferred protein powder3 egg whites2 tbsp ground flaxseed2 tbsp chia seeds¼ cup coconut sugar, or use 2 tbsp for a lower-sugar option1 tsp cinnamon¼ tsp ground cardamomOptional: shredded coconut for sprinklingMethodAdd everything except the coconut to a blender or food processor and blend until combined.Shape the mixture into eight cookies and place on a lined baking tray. Sprinkle with shredded coconut, if using.Bake at 200°C for 12-14 minutes, until lightly golden. Allow to cool slightly before serving.How to Make Your Breakfast More Balanced
If you’re eating the cookies for breakfast rather than as a snack, Ludlam-Raine recommends serving two with a portion of fruit and some natural or fortified soya yoghurt, or authentic kefir.
‘This would add volume and micronutrients, while the yoghurt would provide extra protein as well as calcium and iodine. Alternatively, one cookie could work well as a nutritious snack alongside a piece of fruit.’
So, while they might look like an excuse to eat cookies for breakfast, there’s plenty here to work with. Just don’t expect one to keep you going until lunch.