50 High-Fiber Breakfasts To Get Your Day on Track
When you start your day with a high-fiber breakfast, it’ll keep your digestion running smoothly all day long. Fiber can help with weight management and blood sugar control, but best of all, there are dozens of tasty ways to enjoy it, whether that’s with multigrain muffins, fresh fruits, or everybody’s favorite breakfast trend: avocado toast. These waistline-friendly recipes will also help you stay fuller longer so you’re not ravenous before the time lunch rolls around. So go ahead, rise, shine and reap the breakfast benefits.
Chocolate Buckwheat Waffles with Juicy Berries
I've remade the typical syrup-doused waffle breakfast into a lower-sugar, fruit-forward, gluten-free, whole-grain plate with 273 fewer calories. In place of refined all-purpose flour, I go with gluten-free buckwheat flour, which adds 2.4g filling fiber per serving; strawberries add another 2.4g. Barely sweetened berries and yogurt replace maple syrup, slashing 18g added sugar per serving.
This two-toned smoothie is incredibly filling thanks to substantial servings of protein and fiber.
Sweet Corn Oatmeal with Peaches
Try substituting unsweetened almond milk (we like Almond Breeze) for the whole milk for a rich, slightly nutty flavor.
Supercharged Kale-Avocado Smoothie
This hydrating smoothie is jam-packed with nutrients, delivering one-third your daily goal of vitamin A and 100% of vitamin K—two important nutrients many of us don't get enough of. Matcha green tea powder delivers a jolt of caffeine without the jittery side effects, helping you power through your holiday to-do list with sustained energy and alertness.
Apple-Oat Energy Balls
Back-to-school has got nothing on these tasty, filling snacks. If you don't have almond butter (or have a picky eater in the house), feel free to swap out for peanut butter or your nut butter of choice.
Banana-Chocolate French Toast
Move over cookies, because we’ve found milk’s new best friend. These heavenly whole-grain French toast sandwiches are sure to make your mornings sweeter. Oozing with chocolate-hazelnut spread and bananas, your kids will never believe it’s loaded with fiber too.
Avocado Matcha Banana Bread
There’s absolutely nothing wrong with banana bread. It’s a breakfast classic, like a plain bagel or a glazed doughnut. However, there are times when a classic just doesn’t thrill. That’s when we pull out the green stuff. Avocado and matcha green tea powder may not be part of your regular baking routine, but not only do they dye banana bread a delightful deep green, they add earthy flavors that tone down the banana-ness of the loaf.
Pureed avocado adds moisture to make the quick bread even more tender, plus a mild vegetal note you just can’t find in plain ol’ sweet banana bread. Then, a hit of matcha ups the complex flavors where avocado drops off, and doubles up on the vibrant color. Slice into the bread while it’s still warm (or pop it in the toaster) and smear it with a thick swipe of cream cheese or Greek yogurt.
Avocado Matcha Banana Bread
Southwestern Sweet Potato and Egg Hash
Hashes are a great way to incorporate vegetables into the first meal of the day. Here we’ve added a Southwestern spin with chili powder and cumin. Give the potatoes a head start by microwaving them until just shy of tender, then finish them off in the skillet for that coveted crispy texture. Use the leftover black beans to boost protein and fiber in salads, soups, or grain bowls.
You’ll often find silken tofu in shelf-stable packages on the Asian foods aisle. We call for Mori-Nu brand because one package will provide exactly what you need for this 3-day meal plan. The squeeze-pack of almond butter is convenient and contains only what you need for this recipe. But if you have almond butter in your pantry, just use 2 tablespoons.
Best Baked Oatmeal
A hearty dish of baked oatmeal is a wonderful (and low-key, easy) brunch dish to make ahead for company, but it can also serve as a brilliant meal prep move that will set you up with practically instant breakfasts for the week. We call this our our “best” baked oatmeal recipe because it offers warming spiced flavor without overwhelming the palate, and achieves a delightful level of creaminess, while maintaining just the right amount of toothy integrity from the oats. Crowned with toasty almonds and bright, juicy berries, it’s this whole-grain breakfast bake is eye-catching as it is delicious. Serve with cream and maple syrup to sweet to taste.
Sausage, Spinach, and Apple Breakfast Sandwiches
We swap the classic egg and cheese combo for crisp, tart apple slices and sautéed spinach. Use any bulk turkey breakfast sausage for this sandwich.
Mango and Maca Smoothie
Gluten-Free Vegan Banana Chocolate Pecan Muffins FTW
Waking up to an obnoxious alarm becomes slightly more bearable with dangerously fudgy muffins waiting in the kitchen. Dark chocolate, ripe banana, and pecans meld together perfectly to create rich, surprisingly healthy muffins that are perfect for a lazy weekend breakfast or take-along snack. Dana Shultz, author of <em>Minimalist Baker’s Everyday Cooking</em>, believes this chocolate lover’s dream gluten-free recipe couldn’t be any more perfect in terms of flavor combination. (Truth.) They’re so soft and chewy, this may quickly become your go-to muffin method.
Banana Chocolate Pecan Muffins
Reprinted from Minimalist Baker’s Everyday Cooking by arrangement with Avery, a member of Penguin Group (USA) LLC, a Penguin Random House Company.
Sweet Fig Smoothies
This recipe offers a great use for figs that are very ripe (or even overripe) and need to be used soon. The riper the fig, the sweeter and more delicious in this creamy breakfast drink.
Slow-Cooker Oats with Brown Sugar and Pear
No need to watch this pot! Set your slow cooker to begin when you head to bed and have a hot breakfast waiting when it's time to rise and shine.
Avo-Berry Smoothie Bowls
Start your day with a rich, creamy smoothie bowl full of anti-inflammatory foods. Aside from easing inflammation, this breakfast offers you the heart-healthy benefits of avocados’ unsaturated fats, plus more than half your daily fiber in one serving—enough to help keep you full until lunchtime. Keep the berries frozen (both the ones blended into the smoothie and the ones on top of the bowl) for great texture.
Lemon-Blueberry with Mascarpone Oatmeal
Farro Breakfast Bowl
This meal in a bowl takes its morning cue from soft-boiled eggs and a dollop of yogurt, and then goes savory with toasty cumin-scented farro and a creamy avocado. It’s also perfectly portioned for two. Boil the farro like pasta—in plenty of water that you’ll drain off—to cut the cook time in half. Toasting the farro in a little oil is a great way to revive any leftover cooked whole grains. Whole-milk Greek yogurt has a cool, luxurious mouthfeel that brings all the elements together. It also has more protein than reduced- or nonfat yogurt.
Blueberry-Sour Cream Muffins
When our crumbly-crisp topping meets the light, fluffy belly of this muffin, you'll swoon.
Berry Green Smoothie
Smoothies are a quick way to kick-start your day with extra fruits, vegetables, and fiber. Avoid juices and powders with added sugars; instead choose whole ripe fruit to add a sweet touch naturally. Dairy-free option: Use a (5.3-ounce) container of dairy-free soy yogurt alternative.
Whole-Grain Spelt and Cornmeal Biscuits
Gently pat the dough flat instead of rolling with a rolling pin. Patting preserves all the pockets of fat needed for flaky biscuits, whereas rolling pancakes them into small, dense pucks. Cut the biscuits into squares to avoid any leftover scraps. Spelt flour adds a deep nutty flavor, but you can use white whole-wheat flour if you can't find spelt.
Bacon and Avocado Quinoa Bowl with Buttermilk-Chive Drizzle
Cook the bacon and a batch of our Perfect Quinoa ahead of time, and this bowl comes together in 5 minutes flat. It’s a great option for breakfast or lunch.
Cool off with refreshing Raspberry-Mango Smoothie. This frozen drink is packed with pick-me-up flavor and nutrients.
Whole-Grain Apple Cake with Yogurt Cream
There's a trifecta of textural awesomeness here, as the buttery-crisp topping meets silky-smooth yogurt cream on moist, tender cake. By using whole-wheat pastry flour in place of all-purpose, we triple the fiber per slice to a hearty 4 grams. For a chunkier cake texture, use chopped apples instead of shredded. This cake is great served warm or at room temperature.
Hummingbird Power Bars
A Southern staple, now packed into a lighter, breakfast-sized package! These bars combine the health benefits of oats, high-fiber cereal, nuts and dried fruit to make for an energizing, nutritious meal. These little powerhouses are perfect to take with you on mornings when you just don’t have time to sit down to breakfast. Plus, they are much tastier than store-bought fiber bars, giving you one more reason to celebrate.
Pistachio, Fig, and Saffron Yogurt Oatmeal
Apple Pie Smoothie
This apple pie smoothie is an easy way to treat yourself and pack some nutrients into your day.
Flavored with garam masala, a toasty spice blend that’s essential to Indian cuisine, masala oats are the warming, savory start to a day you’ll find yourself craving after one serving. We topped our masala oats with a nut and dried fruit blend for a little flavor and texture contrast, along with a dollop of creamy yogurt and fresh cilantro for brightness. We found a bowl of these robustly flavorful oats to be wholly comforting and satisfying as-is; however, if you want an extra punch of protein, an over-easy egg would make a welcome addition.
Citrus Sunrise Smoothie
With a one-two punch of mango and coconut, this is a perfect blend for those who enjoy a taste of the tropics. This recipe calls for frozen fruit, letting you still reap the nutritional benefits of out-of-season fruit like mango. Just one serving offers 100% of your daily goal for vitamin C and over one-quarter your daily calcium needs in a low-calorie package.
Oatmeal-Currant Breakfast Bread
Good things happen when oats, buttermilk, brown sugar and dried fruit come together. This healthy breakfast treat is even better when made a day ahead, so you can put your late-night baking talents to good use! Wrap up individual portions the night before for easy grab-and-go sustenance in the morning. Finally, an excuse to hit the snooze button.
Toasted Oat and Prune Breakfast Muffins
Delicious and warm, these muffins are the perfect first step into the wonderful world of alternative flours. Toasty oats and brown sugar conjure up the comforting flavors of fall—no matter what time of year it is.
Antioxidants found in both blueberries and pomegranates can help your body fight aging, cancer, and heart disease.
Layered Fruit Smoothie
Get the best of both worlds as you fuel your morning with this two-tone tropical elixir. Strawberry-banana and mango smoothies make a perfect match in pretty sunrise-inspired hues. Frozen fruit can easily be substituted for fresh, keeping things simple so you can stay stress-free. There’s nothing but good here, so let the wholesome ingredients kick start your day the right way!