Figuring out what to eat every morning can feel challenging. You might instinctively reach for your favorite sugary cereal, but you don’t want to feel hungry an hour after eating it. The best way to solve the problem is to try high-fiber breakfast recipes.
Check out these healthy meals packed with fiber to transform your morning routine. You’ll learn more about why it’s so good for you and helps you stay full longer.
What Is Fiber?
Fiber is a natural nutrient found in many whole foods. It’s a complex carbohydrate, so the body takes longer to digest it than a simple carb. While your digestive system breaks the fiber carbs into glucose, it also absorbs it to regulate your digestive system.
There are many benefits to eating more fiber, especially if you want to feel full all morning long. All you need are some inspirational recipes that work with your routine.
Easy High-Fiber Breakfast Ideas
Anyone can try these high-fiber breakfast ideas when changing their morning meals. These recipes will keep you full, satisfy your early morning cravings and fit within your grocery budget.
1. Oatmeal
The grocery store’s breakfast aisle has numerous oatmeal products that will make your mornings brighter. You can get them in to-go bowls, microwavable packers and even bars. Make your oatmeal with berries or chocolate chips for extra yummy flavor. It also tastes great with brown sugar and cinnamon.
Oatmeal is naturally high in fiber because it’s a complex carb. You’ll support your digestive health and even your heart. Recent research shows that seven grams of fiber reduce your chance of heart disease, so try eating more oatmeal to protect your comprehensive health.
2. Beets Smoothie
Vibrant pink smoothies always look delicious on fast-food menus, so why not make one at home? Your favorite breakfasts could become beet smoothies that use your preferred milk and sweetener. You’ll enjoy an iron-rich beverage with fiber and antioxidants at just a few dollars per smoothie.
3. Shakshuka
While people debate the origins of shakshuka, it delivers a high-fiber breakfast whether it’s from Turkey or North Africa. You can make an entire week’s worth of breakfast in one pan by poaching eggs in tomato sauce with peppers and onions. Every primary ingredient contains fiber, so you won’t waste space in your pan when prepping these breakfast bowls.
4. Chia Seed Pudding
If you prefer low to no-prep meals, you might want to try chia seed pudding. All you need to do is combine chia seeds with milk and any other desired ingredients, like maple syrup and cinnamon. Let it soak overnight and it will transform into pudding after a few seconds in your blender.
Chia seeds are a natural source of fiber, along with omega-3 fatty acids and antioxidants. A small amount could transform your diet with hardly any effort.
5. Avocado Toast
Toast is a traditional breakfast staple. Add a few slices of avocado and you’ve elevated it to a delicious — and healthy — modern classic.
California-based avocados contain an average of 4.6 grams per fruit, while Florida-based avocados are bigger and have nearly twice as much fiber. Spend a few seconds slicing one and add it to your toast to eat an instantly healthier morning meal.
6. Dutch Apple Bread
Apples are full of fiber, especially if you don’t peel them before eating them. However, just snacking on apple slices might not leave you feeling full, so try making Dutch apple bread to prepare your week of meals.
Each slice features sweet apple chunks and a glaze made with the powdered sweetener of your choice. Given that the apples will stay intact, you’ll have fresh fruit to satisfy your sweet tooth when you wake up every morning.
7. Banana Muffins
Eating a single banana only adds 3.1 grams of fiber to your diet. Make your breakfasts higher in fiber by blending multiple bananas into muffin mix along with flour, sweetener and butter. Your muffins will last all week and even keep well when frozen. You could eat the equivalent of two bananas or more per muffin, depending on the recipe you use.
8. Pumpkin Waffles
If you prefer grabbing breakfast from your freezer and microwaving it before leaving home, try making pumpkin waffles. Pumpkins contain plenty of natural fiber that keeps people satisfied and full. All you need is a waffle maker to whip up a week’s worth of waffles that you can eat on the go or savor with pumpkin spice syrup.
9. Mango Smoothie
You’ll get over 7% of your daily fiber intake in one sitting when you eat a mango. Anyone can enjoy the many other nutritional benefits of mangoes by blending them into a smoothie. Whether you get them fresh, canned or frozen, your mango smoothies will keep you full all morning alongside other ingredients like milk and protein powder.
10. Breakfast Quesadilla
There are a few ways to enjoy more fiber from daily breakfast quesadillas. You could choose whole wheat tortillas and swap diced hashbrowns with black beans. Add a bit of salsa and chopped veggies to create the ultimate breakfast wraps and freeze them for your upcoming weeks.
11. Egg and Salsa Salad
Your morning routine might include a few extra minutes to enjoy coffee while watching the local news or listening to the birds in your backyard. If that’s the case, consider making a fresh breakfast salad every morning.
Top a bed of garden greens with scrambled eggs and salsa. Leafy greens are fibrous, so you’ll instantly gain more fiber in your mornings. You could also browse popular breakfast salad recipes to change things up when you get bored, like topping your salad with blueberries, sweet potatoes or other high-fiber foods.
12. Whole-Wheat Bagel Sandwich
White flour contains less fiber than whole wheat flour because the processing strips nutrients away. Fans of bread-based breakfast recipes can always choose whole-wheat bagels for their daily meals. Fill your bagel with sandwich meat, avocado, leafy greens or chia seed mayonnaise to increase your fiber intake even more.
Try These High-Fiber Breakfast Recipes
Anyone can make these high-fiber breakfast recipes to start their mornings with more fulfilling food. Consider which flavors you crave most after waking up to match your taste buds with your next favorite breakfast creation.
About the author:
Mia Barnes is a health and wellness writer with a passion for nutrition and mindful eating. Mia is also the Founder and Editor-in-Chief of Body + Mind Magazine, an online healthy living publication. When not writing, you can find Mia reading mystery novels or practicing yoga.