20 High Fiber Breakfast To Start Your Day Right
Ready to kickstart a beautiful day with a fiber-rich breakfast? Breakfast options with high fiber content usually include whole grains, fruits, vegetables, nuts, and seeds. Combining these ingredients in various ways, such as in smoothies, yogurt bowls, or savory dishes, ensures nutrients and flavor while meeting your fiber needs.
These foods contribute to digestive health, provide a sense of fullness, and keep energy throughout the morning. Here are the 20 high-fiber breakfasts to start your day right.
This popular breakfast oatmeal is a high-fiber option as they are whole-grain. So, a bowl of oatmeal assists you in consuming the recommended value of fiber daily. Consuming per cup of cooked oatmeal supplies 4 grams of fiber, which equals 14% of the daily value of this nutrient.
A diet rich in whole grains like oats can contribute to a feeling of fullness for a longer period. Additionally, they include protein, essential vitamins and minerals. Also, being rich in carbohydrates, a bowl of oats makes your morning meal more balanced. In order to make it more nutritious, you can add toppings rich in protein and healthy fats.
2. Chia Pudding
Start your day off right with some chia pudding. You can make chia pudding by mixing various fruits rich in fiber, like berries, apples, bananas, pears, and more. Serving only 3.5 ounces or 100 grams of chia seeds supplies 34.4 grams of fiber.
Chia pudding includes about 4 ounces of chia seeds and other nutrient-rich foods like milk, chocolate, vanilla powder, and frozen fruits as optional. In addition to fiber, they are loaded with protein and antioxidants, making it the perfect power-up vegetarian breakfast. You can enjoy one chia pudding for breakfast and place one in the fridge for breakfast tomorrow.
3. Avocado Toast
Avocado toast is a flavorful breakfast option rich in fiber and antioxidants. This dish combined avocado and whole grain bread, making them a healthy choice for starting your day. Also, it's a basic dish to improve gut health.
Only half of an avocado will provide 7 grams of fiber, covering about 24% of DV of this nutrient. Just toast a piece of your favorite whole-grain bread and complete it with either sliced or mashed avocado. Also, sprinkle a few tablespoons of flax or chia seeds to add extra nutrients to your diet.
4. Healthy Granola
Need a quick breakfast food high in fiber on busy mornings? This healthy granola is perfect because it contains rolled oats, nuts, seeds, unrefined oil, honey, or other sweeteners. In one cup, you will get 7.5 grams of fiber from oats plus more from other ingredients.
You can also add your favored milk, chocolates, other forms of cereal, some fresh fruit, and dried fruits to increase its nutritional value. Also, you can serve it as toppings for desserts, pastries, or ice cream.
5. Oatmeal Breakfast Cookie
One of the most enjoyable things is having cookies for breakfast. So, what could be a better idea to start your morning than a cookie high in fiber? This oatmeal cookie is a healthy make-ahead breakfast that comes together in less than an hour.
Just include your favorite milk, peanut butter, and unsweetened protein powder. It is very nutritious as it contains 40.5 grams of carbohydrates, 5.6 grams of dietary fiber, 11 grams of sugar, and 14.5 grams of protein. In addition, this cookie is cholesterol-free and an excellent source of iron, providing 19% of the RDA.
6. Breakfast Quesadilla
Turn your morning around with this melty, crispy, and oh-so-satisfying breakfast quesadilla. It is a heart-healthy vegetarian dish you can prepare for breakfast. It is filling and delicious, packed with veggies and your desired toppings.
Serving this dish provides 14 grams of dietary fiber, equivalent to 49% of the daily value. It is stuffed with scrambled eggs, peppers, mushrooms, and spanish and topped with cheese. You will enter breakfast heaven when you wrap this component in a tortilla and grill to crispy perfection.
7. Egg And Baked Beans
A twist on your typical baked beans and eggs at breakfast, this egg and baked beans is an example of using spices to create a flavor sensation to start your day. This simple dish delights your taste buds and provides protein, fiber, vitamins A, C, iron, and calcium.
Only 100 grams of baked beans contain 6g of dietary fiber, equivalent to roughly 24% of DV. Although eggs do not contain any fiber, mixing them with baked beans adds nutrients to the dish. This dish is tasty and has a great mix of sweet, fiery, hearty, creamy, and smokey flavors.
8. Fluffy Banana Pancakes
Nothing is greater than a smooth, tasty stack of pancakes in the morning. These fluffy banana pancakes are very easy and naturally sweet. As the name suggests, it includes banana, a fiber and potassium-rich fruit that adds flavor as well as natural sweetness and moisture to your pancake.
One medium-sized ripe banana contains 3.07 grams of fiber and 450 mg of potassium. It also retains all-purpose flour, which provides 2.7 grams of dietary fiber in 100 grams. Other ingredients include eggs, baking powder, cinnamon (optional), and milk.
9. Breakfast Pitas
Breakfast Pitas are a great way to fill fiber, protein, and veggies into your morning feed. They are high protein high fiber breakfasts to get your veggie servings into your day. It is juicy, tender, and very delicious, made with roasted red peppers, scrambled eggs, spinach, and scallion seasoned with melted cheese.
Each pita supplies 342 calories, 3 grams of sugar, 20 grams of fat, 12 grams of carbs, 4 grams of fiber, and 29 grams of protein. So, they are the healthy, filling, delightful, and flavorful way to start the day.
10. Sweet Potato Hash
Sweet potato hash is a nutritious one-pan meal that can easily be pulled off in half an hour. It balances smoky, sweet, and spicy flavors. It is filled with veggies like red onion, peppers, and kale and spiced with chili powder. As it includes sweet potato as the main ingredient, these types of potatoes are a rich source of fiber.
One cup of boiled sweet potatoes offers 6 grams of fiber, i.e., 26% of the RDI of this nutrient. So, per serving of sweet potato hash contains 7 grams of fiber, 4 grams of protein, 74 mg of vitamin C, and 22,197 mcg of beta carotene.
11. Breakfast Burrito
Dive into the best part of your morning with this breakfast burrito. It is filled with eggs, cheese, sausage, and fresh avocado salsa inside a flour tortilla, so this dish is relish any time of day. One burrito gives 636 calories, 33 grams of carbohydrates, 44 grams of fat, 5 grams of fiber, and 30 grams of protein.
Burritos generally feature sausages or bacon, but if you want to enjoy light dishes in the morning, you can make them with vegetarian or vegan foods.
12. Peanut Butter Overnight Oats
Quick and easy breakfast or snack peanut butter overnight oats made by soaking rolled oats, chia seeds, and almond milk overnight. Adding peanut butter to overnight oats generates a rich flavor and supplies a healthy dose of fiber and protein.
Consuming peanut butter overnight oats delivers 452 calories, 8.3 grams of fiber, 479 mg of potassium, 14.6 grams of protein, and 341 mg of calcium. Add optional toppings like sliced bananas, strawberries, raspberries, and granola for additional fiber sources.
13. Muesli With Raspberries
Muesli is a delightful blend of rolled oats, dried fruit, nuts, and seeds. It pairs well with fresh raspberries, a great source of fiber. Only one cup or 123 grams of raspberries packs 8 grams or 32% of RDI for women and 21% of RDI for men.
So, the mixture offers a satisfying crunch with a range of nutrients like fibers, vitamins, and antioxidants. Just add muesli, raspberries, and low-fat milk and top raspberries and serve with milk. This recipe supplies 26% of DV for protein, 48% of DV for dietary fiber, and 36% of DV for vitamin C.
14. Spinach & Egg Tacos
Spanish and egg tacos are a filling and nutritious morning option as they mix flavors alongside the fiber content. A savory twist to breakfast, these tacos pack insoluble fiber from spinach and protein from eggs. Only one gram of spinach provides 2.2 grams of dietary fiber, and the same amount of egg supplies 13 grams of protein.
Simply heat organic mission flour tortillas, scramble two eggs, add the spinach, and top with avocado and a dash of garlic and pepper.
15. Fruit And Yogurt Smoothie
Fruit and yogurt smoothie is the perfect grab-and-go breakfast for a hectic morning, as you don't need to cook. It's a refreshing combination of healthy fruits and yogurt and an easy and quick way to incorporate a variety of your favorite fruits into your morning routine.
Not only smoothie is a burst of flavor, but it's also a great source of dietary fiber. The combination of the fruits varies the nutritional value of your smoothie, so add fruits rich in fiber, like apples, bananas, oranges, berries, and kiwi.
Shakshuka is a Mediterranean-inspired dish featuring poached eggs in a flavorful tomato and bell pepper sauce. With a mix of vegetables and protein, it's a fiber-packed breakfast that meets taste and nutritional needs. It infuses simple yet bold flavors and spices.
This filling and nutritious dish supplies 146 calories, 7 grams of protein, 409 mg of potassium, 2 grams of fiber, and 40 mg of vitamin C.
17. Berries Yogurt Cereal Bowl
Berries yogurt cereal bowl is a colorful and wholesome option to kickstart your day. It is a rich combination of fresh berries, yogurt, and whole-grain cereal. As a result, this bowl is loaded with fiber, antioxidants, and probiotics.
Instead of milk for your cereal, use yogurt and top your favorite berries, chocolate chips, pumpkin seeds, and the cereal just before eating.
Depending upon the varieties of berries, the nutrition label differs, but adding raspberries to this bowl provides 6 grams of dietary fiber, i.e., 21% of the DV for this nutrient.
18. Breakfast Sandwich
The breakfast sandwich is totally over the top, as it is buttery, crunchy, and spicy. This twist is a classic choice, packing eggs, guacamole, bacon, pepper jack cheese, and chunky tomato sauce all on a toasted croissant.
This combination offers a balance of protein and fiber, making it a nourishing and delightful breakfast. This breakfast sandwich packs 2.4 grams of dietary fiber, i.e., 9% of DV, 26.5 grams of protein, i.e., 53% of DV, and 33% of DV for Vitamin A.
19. Low-Carb Blueberry Muffins
The low-carb blueberry muffin is a low-carb alternative that doesn't compromise taste or fiber content. These muffins, made with almond flour and fresh blueberries, are delicious and a great source of dietary fiber and antioxidants.
Instead of all-purpose flour, coconut flour, and nutty almond make these muffins smooth while cutting carbs. Serving one muffin gives 10% of DV for dietary fiber, 12% of DV for protein, and 12% of magnesium.
20. Veggie-packed Smoothie
What better way to start your day than with a veggie-packed smoothie? This fiber-filled green smoothie is fresh and delicious. Loaded with nutritious leafy greens, you will love enjoying this smoothie morning, noon, or night.
A green powerhouse, this smoothie includes spinach, kale, or other leafy greens alongside a mix of fruits. It's a convenient way to add extra veggies, fiber, and essential nutrients to fuel your morning.
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