Healthy High-Fiber Breakfast Ideas That Will Keep You Full
DoctorHQ – Series Vol: 1
By now it’s not news that breakfast does a body good, replenishing energy, kick-starting your insulin response, and even preventing heart disease.
But when life throws too much onto our plates, the most important meal of the day often also becomes the most ignored. And even those who do squeeze in a morning meal—whether it’s toting processed granola bars to work or school; grabbing a greasy bacon, egg, and cheese on their commute; or dipping into the box of donuts someone’s brought to the office—are missing one key ingredient: fiber.
Less than 3 percent of Americans meet the recommended daily intake of 25 to 30 grams of this essential digestion-promoting, cholesterol-lowering nutrient! Make your breakfast an easy opportunity to change that, with these 32 quick recipes that pack in 5 grams or more per serving.
Sweet Oats, Bowls, and Other Grains
1. Chia Seed Breakfast Bowl
chia seed
Superfood chia gives this breakfast concoction its slow-digesting carbohydrates, and as a result, its incredible staying power. Take two minutes out to mix it up the night before so that you can wake up to a meal that will fuel you with healthy fats, 12 percent of your daily value of calcium, and of course, plenty of fiber.
Fiber per serving: 10 grams
Ingredients
¼ cup chia seeds
1.5 - 2 cups milk of your choice (soy, almond, coconut, hemp, etc.)
2 tablespoons pure maple syrup
1 teaspoon vanilla
Instructions
Mix all ingredients in a bowl, whisk well to prevent clumping. Or blend all ingredients together using a high-speed blender.
Note: For a thicker pudding, decrease amount of milk used.
Store in an air-tight container and refrigerate overnight.
Serve with toppings of your choice! Mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc.
It takes 2 minutes to mix all the ingredients together, place in an air-tight container and refrigerate overnight.
Wake up and breakfast is ready! You can also portion out into smaller containers for a great grab and go breakfast on the run!This recipe makes 2 servings. Each serving contains:4564 mg Omega 3 and 1504 mg Omega 610 grams of fiber12% daily value of calcium (from chia seeds alone)250-300 calories and 10-15 grams of protein depending on the type of milk you useI used a combination of soy milk and canned whole coconut milk to create a more custard-like quality…similar to Greek yogurt.
If you don’t like the tapioca consistency of chia seed pudding, blend it in a high-speed blender until creamy (that’s how I made this bowl!).
Well aware of kale’s numerous health benefits, but still can’t stomach the stuff? A spoonful of cocoa helps this fiber-filled, vitamin-rich leafy green go down, along with some other ingredients to lend additional bulk to the meal, including rolled oats, a smattering of sliced fruit, and nut butter for that stick-to-your-ribs satiety. The combo may sound unlikely, but it’s also way too intriguing not to try.
Fiber per serving: 10 plus grams
3. Delicious Mocha Oatmeal
oatmeal
Kick up your old oatmeal with instant coffee, cholesterol-lowering grains, plus fibrous banana and walnuts to fill you up. Factor in the 17 grams of protein also packed into one serving (thanks to the nuts and milk), and you can bid that mid-morning energy crash goodbye.
Fiber per serving: 8.8 grams
4. Seedy Peanut Butter Toast
As quickly assembled as peanut butter and jelly, this toast is edible proof that getting your daily dose of fiber requires much less effort than many think. Just replace the fruit spread with a sprinkle of chia and flax. Not only will the simple switch jump-start your digestion, but the seeds come with B-vitamins, calcium, and fatty acids for blood, bone, and heart health. PB&J has got nothing on this!
Fiber per serving (1 teaspoon each chia and flax, 2 teaspoons peanut butter): 12 grams
5. Vanilla and Overnight Oats
Oats
If figs don’t feature in your regular grocery rotation (and for more then 98 percent of Americans, they don’t), this recipe may just change that. Just two pieces of the fresh fruit, along with a few anti-inflammatory dates per serving amp up this overnight, vanilla-kissed oatmeal to a naturally sweet and doughy bowl crammed with calcium, potassium, antioxidants, and fiber.
Fiber per serving: 15 grams
6. Quick and Easy Sweet Brown Rice Breakfast Bowl
Don’t limit brown rice to dinnertime menus! There’s no reason this nutty, fiber-riffic grain can’t take center stage in your breakfast too. It’s sweetened with maple syrup (hey, antioxidants!), paired with date and apple chunks, and spiced up with cinnamon for a gluten-free bowl that’s as healthy as oatmeal and as yummy as rice pudding.
Fiber per serving: 7.8 grams
7. Strawberry and Quinoa Parfait
Quinoa
Photo: Foodie Crush
Boasting all the essential amino acids, quinoa on its own would give this meal an impressive protein and fiber profile. Alternate layers of seeds with cloudy pillows of Greek yogurt and a sprinkle of walnuts for some hunger-quelling fat, and you’ve elevated this heart-healthy breakfast to indisputable superfood status.
Fiber per serving: 9 grams
8. Blueberry Fiber Starter
Composed of fruit, seeds, and almond milk, this Paleo-friendly breakfast may be free of gluten, dairy, soy, but it’s positively loaded with fiber and fatty acids. Don’t let the high fat content deter you: Now that we know that lipids can boost brain health, starting the day with them is a smart choice.
Fiber per serving: 21.6 grams
Savory
9. Five Minute Breakfast Burrito
Burrito
In the time it would take to nuke a frozen burrito in the microwave, create your own from scratch with fresh ingredients. Eggs, salsa, spinach, and cheddar cozy up inside a tortilla (choose a high-fiber variety) for a filling wrap that’s not only kind to your digestive system, but also to your blood pressure, thanks to the potassium from the veggies.
Fiber per serving: 12.5 grams
10. Breakfast Lentils
If beans on toast can be a breakfast item, why not lentils? This recipe sautés the low-glycemic, iron-, and magnesium-boasting legumes with fragrant accompaniments. including soy sauce and immunity-protecting garlic. Pile them onto slices of whole wheat bread for a long-lasting punch.
Ingredients ¼ cup chia seeds 1.5 - 2 cups milk of your choice (soy, almond, coconut, hemp, etc.) 2 tablespoons pure maple syrup 1 teaspoon vanilla Instructions Mix all ingredients in a bowl, whisk well to prevent clumping. Or blend all ingredients together using a high-speed blender. Note: For a thicker pudding, decrease amount of milk used. Store in an air-tight container and refrigerate overnight. Serve with toppings of your choice! Mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc. It takes 2 minutes to mix all the ingredients together, place in an air-tight container and refrigerate overnight. Wake up and breakfast is ready! You can also portion out into smaller containers for a great grab and go breakfast on the run! This recipe makes 2 servings. Each serving contains: 4564 mg Omega 3 and 1504 mg Omega 6 10 grams of fiber 12% daily value of calcium (from chia seeds alone) 250-300 calories and 10-15 grams of protein depending on the type of milk you use I used a combination of soy milk and canned whole coconut milk to create a more custard-like quality…similar to Greek yogurt. If you don’t like the tapioca consistency of chia seed pudding, blend it in a high-speed blender until creamy (that’s how I made this bowl!).
