Yahoo Lifestyle 22 Best High-Fiber Breakfast Recipes
Everyone knows it’s best to start the day with a “balanced” breakfast—but where does fiber fit in?
A type of carbohydrate found in fruits, veggies, whole grains, legumes, nuts and seeds, fiber supports the digestive system and combats constipation, says Melissa Jaeger, RD, LD, registered dietitian and head of nutrition at MyFitnessPal. Other perks include weight management, blood sugar regulation, heart health and gut health. In other words? “Fiber is your friend,” Jaeger says—especially at breakfast, since it can help you get a head-start on your daily fiber goals.
Skimp on fiber during the first meal of the day, though, and you might leave the breakfast table feeling unsatisfied and hungry well before lunch, Jaeger warns. What’s more? It may impact your bowel movements—and hey, who wants that?
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How Much Fiber to Eat for Breakfast
Technically speaking, Jaeger says a "high-fiber" breakfast delivers roughly 6g of fiber per serving. If your current intake pales in comparison, be sure to increase fiber intake gradually and in conjunction with water intake, since increasing fiber intake too quickly and without additional hydration can trigger bloating, gas or stomach pain, she warns.
At your own pace, amp up fiber intake in your morning meal by opting for whole grain over white bread; adding fruit or veggies to whatever else is on your breakfast plate; and topping your yogurt with oats, nuts, or chia seeds, Jaeger suggests.
In a pinch, she recommends protein bars with at least 6 grams of fiber, or a hard-boiled egg, a piece of fruit and a slice of whole-grain toast with nut butter for that perfect combination of satisfying protein and filling fiber to start your day.
And if you fancy something more creative? Read on for higher-fiber breakfast recipes to add to your rotation.
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Blueberry Scones (3g fiber)
Using whole wheat flour as a base and adding fruit such as blueberries adds fiber to any baked good, Jaeger notes. She'd pair this breakfast treat with a piece of fruit—you'll get 4-5 grams in medium apple, and 6g in a pear—and a source of protein such as a grab-and-go hardboiled egg for a satiating breakfast.
Related: 15 Best High-Fiber Snacks
Raspberry Almond Whole Wheat Muffin (3g fiber)
These muffins don't just look delicious; they are made with whole-wheat flour, almonds and raspberries for all the fiber, Jaeger notes, again, plotting to serve with a solid source of protein to round out the morning meal.
Blueberry Baked Oatmeal (4.5g fiber)
Any recipe that starts with oats is likely heading in a high-fiber direction. Walnuts, blueberries and bananas also help fuel the fiber train in this filling baked oatmeal option, which is great for meal-planning or feeding a crowd.
Overnight Oats With Mango (4g fiber)
Oats show up again here, this time with stellar side-kicks: mango, almonds and walnuts. Every one of these ingredients contributes to the recipes overall fiber content—woo-hoo! Jaeger suggests swapping the half-and-half for low-fat milk to reduce the fat content without messing (much) with the flavor. And to hit that 6-grams-of-fiber goal on the nose, you can always throw in a chopped apple before serving, which adds a little extra crunch.
Related: 17 High Fiber, Low Carb Foods
Oatmeal Breakfast Bars (3g fiber/2 bars)
Photo by Towfiqu barbhuiya on Unsplash
"Breakfast bars are too convenient," said no breakfast-eater, ever. These homemade bars serve oats, walnuts, shredded coconut and dried cranberries in the most delicious form. Two bars and a cup of blueberries make the perfect, high fiber breakfast to help you take on the day.
Strawberry Shortcake Overnight Oats (5g fiber per serving)
Overnight oats might sound fancy, but they make morning meal prep a piece of cake—especially when this strawberry shortcake option is on the menu. Jaeger credits rolled oats and diced strawberries for the fiber, here, although she'd perfect the recipe by adding chia seeds or flaxseed meal—hello, extra fiber!
Chocolate Baked Oats (6g fiber)
Sometimes a treat is exactly what you need to start your day. Banana and oats sneak their way into this decadent take on traditional oatmeal, which serves up a surprising and ample amount of fiber, no tweaks necessary, Jaeger says.
Campfire French Toast (5g fiber)
It's fair to say that any French-toast recipe cooked over an open flame is worth trying at least once. This recipe doesn't disappoint, thanks to a whole-wheat bread base, plus a variety of fresh berries that increase the fiber content of traditional French toast. (We won't tell if you use your barbecue.)
Green Machine Smoothie (6g fiber)
"Leafy greens, pineapple and banana help pack fiber into this nutrient-dense smoothie," Jaeger says. A scoop of protein powder contributes protein, if you wish, for a well-rounded meal in a glass.
Microwave Granola (4.5g fiber)
Nut butter, nuts, seeds, coconut flakes and dried fruit increase the fiber content in this granola, Jaeger notes. But to be honest, zapping all of it in a microwave is the main appeal here. Once you've made the magic happen, Jaeger recommends spooning your fresh granola over Greek yogurt (or a non-dairy alternative) to amplify the protein and create a more satisfying meal—yum.
Cookie Dough Overnight Oatmeal (6g fiber)
This recipe had us at "cookie" but we're not mad that "dough" and "oatmeal" followed, particularly since oats are one ingredient that boosts the fiber in this dish. Chia seeds or flaxseed meal only add to the equation, Jaeger says, so iterate away!
Breakfast Burrito (6g fiber)
It should come as no surprise that breakfast burrito beats, say, dry cereal when it comes to fueling your day. This recipe calls for whole-wheat tortillas, avocado and salsa for so much fiber–and that's without Jaeger's recs, like adding black or pinto beans, bell pepper strips and any other leftover veggies you might have lying around.
Overnight Oats and Greek Yogurt Parfait With Berries (11g fiber)
Parfait makes overnight oats feel extra fancy—and no one says that means skimping on the fiber. Oats, chia seeds, and berries make what Jaeger calls "a winning combination" in the fiber department. She's totally onboard for recommended toppings, like fresh berries, unsweetened coconut, chopped nuts and dried fruit. (Did someone say, "more fiber"?!)
Chia Seed Pudding (12.5g fiber)
If chia seeds aren't in your regular rotation, it's time to behold their power: The filling ingredient earns its rightful role as MVP in this recipe. With fruit toppings, it's literally overflowing with fiber—so don't expect to feel hungry (at all!) before lunch.
Oatmeal Muffins (3g fiber)
These classic blueberry muffins only look basic: Made with whole-wheat flour, oats, walnuts, wheat germ and (yes) blueberries, they truly bring the fiber to the table—especially when paired with more fresh fruit, and some satisfying protein, too (for Jaeger!).
Granola Cups with Yogurt (3g fiber)
Don't say "sick of oats" until you try this edible granola cup recipe. It's got oats, yes, but also almonds, dried fruit, wheat germ, sunflower seeds and raspberries—so many great fiber sources to help you start the day right.
Fruit Smoothie (7g fiber)
Even those averse to nutritious ingredients like cashew butter and flaxseed can get on board with a smoothie that blends it all for easy drinking. Jaeger suggests adding a scoop of protein powder (and adjusting the liquid as needed for the ideal consistency) to round out this satisfying breakfast.
Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump
Quick Breakfast Quesadilla (4g fiber)
Quick breakfast quesadillas serve up the gooey cheese we all crave—plus high-fiber ingredients when you opt for a whole wheat tortilla and throw in extra veggies or beans, which provide a fiber boost, Jaeger says.
Eggs Bacon Hash Brown Quesadilla (5g fiber)
Riding the quesadilla train, this hash-brown-filled version delivers extra veggies to keep the fiber content high. Jaeger is always on board with adding veggies, beans and upgrading to a whole-wheat tortilla.
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Quinoa Mango Bowl (up to 15g fiber)
The ultimate breakfast bowl upgrade starts with an unlikely base of quinoa. Fruit and seeds keep the whole thing palatable with a welcome crunch that Jaeger classifies as "fiber-forward" as a whole.
Louisiana Shrimp Shakshuka (8g fiber)
A classic Israeli breakfast dish composed of spiced stewed tomatoes and poached eggs, this skillet sneaks bell peppers, fava beans and/or edamame into a flavorful morning meal.
Egg Sandwich (4g fiber)
A whole-wheat English muffin serves as the fiber-filled base for this breakfast sandwich. Jaeger recommends boosting the fiber with fresh leafy greens, sliced avocado and tomato—the more the merrier.
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