You’ve probably noticed that “health nuts” make sure to eat a nutritious breakfast everyday. This is key, since breakfast is the most important meal of the day! There are several nutrients necessary for a breakfast to qualify as a “superfood.” One such essential ingredient in a high-powered breakfast is dietary fiber. In this post, I’ll share with you a list of high fiber breakfast foods and recipes.
You’ll find a variety of high fiber recipes, ranging from easy vegan recipes for beginners to recipes that are a bit more time consuming and decadent, like a Smoothie-Chia Seed Pudding hybrid.
Breakfast Foods That Are High in Fiber:
7 Recipes for More Inspired Breakfasts
Are you ready for high fiber recipes galore? Here are some of the most interesting, colorful, varied health breakfast ideas on the planet!
1. Organic Pancakes with Homemade 3- Berry Sauce
High Fiber Foods with Low Sugar
Who doesn’t love pancakes? I never say no to pancakes, but the degree of deliciousness often lies in the topping. Another factor is the quality of pancake mix, of course!
Well, I’ve seen the light. There is a brand that manages to be both wholesome, organic, and tasty.
The “Mu Mu Magic” organic gourmet pancake mix is so pure and natural tasting that I never want to go back to the mass-produced pancake mixes that saturate the market today.
The Mu Mu Magic organic gourmet pancake mix contains three healthy grains: oats, barley, and spelt. These three grains all contain the dietary fiber your body needs.
Notably, this mix contains NO added sugar!
How to Add More Fiber with the Easy Three Berry Sauce:
The Easy Three Berry Syrup or Sauce recipe from VeryWellFit.com features high fiber fruits like blackberries, raspberries, and blueberries.
Plus, it’s super easy and fast to make!
2. Avocado Egg-in-the-Hole
High Protein High Fiber Foods
If you’re looking for a fiber-rich breakfast food with plenty of protein, try combining avocado with organic farm-fresh eggs. While the eggs give you the protein you need, the avocados supplement their nutritional profile with fiber.
Avocados really give you a “good bang for the buck.” In fact, one cup contains 10 grams of dietary fiber. This creamy, versatile fruit is packed with vitamins, healthy fats, and important nutrients like magnesium and potassium. You might be surprised to learn that one 100-gram serving of avocado has more potassium than a banana!
- One whole avocado, pitted and halved
- 2 organic eggs, cooked any style
- Salt and pepper
Simply divide the eggs into the hollowed out indents in each avocado half, and viola! For a more classic style, stick to salt and pepper season. But if you’re like me and enjoy a little heat in the morning to help you perk up, you might like a little cayenne or a few drizzles of sriracha.
3. Steel Cut Oats with Maple Roasted Pear + Pomegranate
Vegan Breakfast Recipes
It’s actually broken down into two sections: one for the Steel Cut Oats, and another for the Maple Roasted Pears.
Now this is the kind of breakfast that makes you excited to get up in the morning! This slightly sweet breakfast dish comes from the With Food and Love blog, and I couldn’t be more thankful for how detailed the recipe is.
Organic, whole grain oats are the foundation for this high fiber breakfast. In order to see the full recipe with pictures, read the original recipe entitled Steel Cut Oats with Maple Roasted Pears and Pomegranate.
Highlights of this fiber-rich breakfast food:
- Organic oats are extremely healthy grains containing a variety of minerals, vitamins, and antioxidant. Specifically, oats have a disease-fighting type of fiber called beta-glucan. Beta-glucan has been shown to lower the risk of diabetes, heart disease, and it may also lower cholesterol.
- Steel cut oats are already high in fiber. But this recipe also includes chia seeds, flax seeds, pumpkin, pears, coconut, and pomegranate. These are also great sources of fiber, and both the chia and flax seeds are full of healthy fat.
4. Swiss Bircher Muesli (Overnight Oats)
Breakfast Foods High in Fiber and Protein
Bircher Muesli consists of Swiss style oats. Another common name for this recipe is Overnight Oats. Whatever word you choose, the meaning is the same: a delicious, nutritious, and satisfying fiber- and protein-rich breakfast food!
While the organic muesli and apple provide a good deal of fiber, the milk supplies a healthy dose of protein. The honey, milk, and cinnamon merge with the sweet organic dates and nonpareil almonds in the muesli for the perfect balance of nutty, creamy, earthy, and sweet.
- 2 cups Mu Mu Muesli
- 1 ¾ cups of milk or milk alternative (have you tried homemade coconut milk?)
- ¼ cup apple juice
- 3 tablespoons lemon juice
- 1 apple, cored and grated with peel
- 1-2 tablespoons honey
- A dash of cinnamon (optional)
Combine the ingredients in a closed container, and then allow them to soak overnight in the refrigerator. This gently softens the oats and allows the flavors to mingle together.
Tip: Vegan Meals on the Go
Transform this Bircher Muesli into a portable breakfast with one easy storage solution. Instead of one big container, mix all of the ingredients together and then portion them into mason jars to soak in overnight. Then, when you’re in a rush to get out the door in the morning, you can easily grab a jar and eat it on the go.
5. Easy Vegan Parfait
High Protein and Fiber Foods
If you are a proud dairy eater, I suggest using organic whole milk yogurt. You can even make it yourself! Check out some homemade milk recipes here.
But don’t let the word “parfait” stop you if you’re a vegan. Who says vegans and vegetarians can’t enjoy a creamy yogurt parfait with layers of fiber-rich goodness? There are plenty of vegan yogurt options on the market today, including variations such as almond yogurt, hemp yogurt, and coconut yogurt.
- 1 cup Mu Mu Muesli
- 1 cup chopped fruit* (Blueberries, raspberries, bananas, and strawberries are all great choices.)
- 2 cups yogurt substitute
As you saw with the Swiss Muesli recipe, it’s very possible to make these parfaits commuter-friendly. Simply portion them out into separate, on-the-go containers. Again, mason jars are perfect for this sort of thing!
*In order to learn more about high fiber fruits, check out “What Foods Are High in Fiber?”
6. Cereals Rich in Fiber
High Fiber Breakfast Foods for Natural Energy Boost
Let’s all be honest with ourselves and others. It’s difficult to give up on self-care once life becomes “easy” or “predictable.” If you’re wary of switching up your breakfast routine, I understand where you’re coming from. You don’t have to raise your hand if you’re mainly interested in quick and easy recipes… but you wouldn’t be alone! Often, people feel that something should be a struggle to be worthwhile. But that’s just not how the world works.
And so, for people who hate mornings and also want to eat high fiber breakfast foods, keep doing what you’re doing!
Pour yourself a nice big bowl of Mu Mu Muesli. After that, add in some of your favorite milk or non-dairy milks from almond or hemp. It’s easy, traditional, and full of protein and other nutrients to keep you feeling full longer. Additionally, you can top with fresh, high fiber fruits like pineapple, blueberries, and raspberries.
Even if it only takes you two minutes to pour yourself a bowl of grain-filled goodness, force yourself to slow down and mindfully savor your food.
7. Kiwi, Kale & Chia Parfait
Unique + Colorful High Fiber Breakfast Foods
Without a doubt, this parfait from The Flexitarian is eligible for even the most elite High Fiber Breakfast Foods List! It is a sort of “smoothie with a twist.”
One major advantage is that it gets you eating leafy greens in the morning. (Doesn’t it seem like we do okay with our vegetables during dinner and lunch, but we act like they don’t exist at breakfast time?)
This recipe is bursting with fiber-rich ingredients!
For example: chia seeds, coconut, banana, kale, spinach, blueberries, avocado, and fresh nut butter. And the finished product? Colorful and irresistable!
In total, this easy vegan recipe is comprised of three parts: the chia pudding, the fruit smoothie, and instructions for blending the two together. It only takes about twenty minutes to prepare, and I have a hunch you’ll be making it again and again!
(If you like smoothie-style breakfasts, check out “8 Smoothie Recipes High in Fiber.”)
How to Eat More High Fiber Breakfast Foods
Now that you have a list of high fiber breakfast foods for inspiration, you’ve got the power to make a fiber-rich diet one of your best healthy habits. Here are some tips to help you stay on the right path:
- Stock up on ultra-easy, fiber-rich breakfast foods to keep in your pantry. For example, a few extra bags of organic muesli and gourmet pancake mix can really save the day when you are running late for work!
- At the beginning of each week, make a meal plan. Consult our post entitled “The Comprehensive Fiber Foods List for Beginners” to remember what to add to your grocery list.