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5 Recipes for Healthier Breakfasts Made with Maple Syrup (that aren’t pancakes or waffles)

Updated: Dec 17, 2020

Even since going gluten and dairy free, along with trying to limit my sugar intake, maple syrup has been a heaven-sent ingredient. It’s easy to use as a replacement for sugar in many recipes, and I love the slight maple flavor it adds to many dishes.

Syrup as a Sugar Substitute

Maple syrup acts as a sugar substitute and has become more and more popular over recent years. To learn more about the nutrient benefits of using naturally sweetened foods in place of added sugars, read the article “Sugar,Sugar, or Honey, Honey (The Truth about Sugar Substitutes”.

Is Syrup better than Sugar?

The bottom line is that syrup is still sugar so on its own it is not a “healthy choice” per say. However, used in place of added sugars or paired with whole grains, it can be beneficial in regulating blood sugar swings when compared to other sweeteners.

5 Morning Meals Made with Maple Syrup

1. Cranberry Orange Overnight Oats

Get the recipe by clicking here

This delectable ready-to-go morning meal from Sarah Fennel at Broma Bakery is just the ticket for a quick breakfast. I love how it incorporates cranberry and orange, two classic winter flavors! Sarah is not a dietitian or health expert, but as a nutrition and dietetics technician, I can vouch for her -- this recipe has sensible serving sizes and nutrient-rich ingredients.

Image Courtesy of Sarah Fennel, Broma Bakery

2. Maple Snickerdoodle Muffins

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Designed by a dietitian, these muffins from Kroll’s Korner are cinnamon-sweet and are reminiscent of the cookies that make their namesake. To make them even healthier, try substituting coconut sugar for sugar in the topping and muffins. Coconut sugar is still sugar, but it has a better glycemic index than processed sugar. You could also try switching out the sugar in the muffin for ¼ cup applesauce or ½ a banana, both of which pair well with cinnamon. These might slightly alter the flavor but can add some needed nutrients to your morning.

Image Courtesy of Kroll’s Korner

3. Vegan Hot Chocolate

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Created by a certified nutritionist consultant who trained at the Institute for Integrative Nutrition, this 3-ingredient drink from Megan Gilmore (Detoxinista) can be sweetened with just a couple teaspoons of maple syrup. Water-based and made creamy by almond butter, this is sure to get a winter morning started off right, without all the additives and processed sugar found in conventional hot chocolate brands.

Image Courtesy of Detoxinista

4. Grapefruit Ginger Compote to Put on All the Things

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McKel Kooiega, a dietitian focused on mindful eating, created this incredible ginger and grapefruit compote. Grapefruit are in season during the winter months, and ginger is a valuable addition as it can add other beneficial properties as well. Great on oats but can go beyond -- the title gets it right. You’re going to want to put this on ALL the things.

5. Blueberry Breakfast Clafoutis

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This happens to be a recipe I tweaked from an original to make it a little less sugar-heavy. That makes me a bit biased but I have to say, this is one of my favorites. My readers kept asking for delicious recipes as the holiday neared, but they wanted to watch their sugar intake because they are aware of the havoc sugar overload can wreak in the gut, brain, body, and beyond. This recipe is gluten and dairy free, sweetened with maple syrup, and loaded with oats. It also has notes explaining possible substitutions. Tailor it to your liking, and it can be a perfect change of pace to your usual breakfast routine.



Kirkpatrick K. Is Maple Syrup Better than Sugar. Cleveland Clinic. 2017. Accessed at

Lindberg S. Nutritional Facts: Pure Maple Syrup Vs. White Sugar. Livestrong. 2019. Accessed at


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