There is so much more than just oatmeal!
Medically reviewed by Laura Iu, R.D., C.D.N.
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If you're looking to incorporate more fiber into your diet, you should definitely prioritize getting more of the macronutrient into your first meal of the day. "Fiber is vital for overall health, aiding digestion, supporting hormones, weight management and reducing the risk of chronic diseases," says Valerie Agyeman, R.D., women's health dietitian and nutrition editor in the Good Housekeeping Institute Nutrition Lab. "Many people don't get enough fiber, known as the 'fiber gap' but summer offers a perfect opportunity to enjoy fiber-rich foods." Think: summer berries, fresh watermelon, stone fruit and more.
While you can get a good dose of fiber from some healthy cereals, sometimes you want to start your day with something more substantial, like a hearty egg scramble or produce-packed smoothie bowl. Enter: these high-fiber breakfast recipes.
Every recipe on this list contains at least 5 grams of fiber per serving, which is about 20 percent of the daily recommended dietary fiber for female adults. Plus, these easy breakfast ideas feature whole foods (fruits and vegetables, legumes, whole grains, etc.), so you're getting a whole host of additional minerals and nutrients along with that fiber — like magnesium, calcium, potassium and protein.
"Fruits like berries and watermelon, vegetables such as broccoli and carrots, legumes like cannellini beans and lentils, nuts and seeds such as walnuts and chia seeds, and whole grains like quinoa and brown rice are all sources of fiber," says Agyeman, "making it easy to meet daily needs while enjoying delicious, nutritious options."
Quick note: To avoid digestive distress, increase your fiber intake gradually. And, be sure to drink plenty of water!
1
Chilled Overnight Chia Pudding
Fiber: 8g
While tiny, chia seeds pack a big nutritional punch: Each tablespoon delivers about 2 grams of protein and 3 grams of dietary fiber, plus a good amount of health benefits, ranging from supporting digestion to improving heart health.
Get the Chilled Overnight Chia Pudding recipe.
2
Smashed Avocado Toast with Egg
Fiber: 5g
Another reason to love avo toast: It's full of fiber, especially when whole-grain, healthy bread is part of the equation. Top the mashed avocado with eggs for an extra boost of protein.
Get the Smashed Avocado Toast with Egg recipe.
RELATED: 49 High-Protein Breakfast Ideas for Any Day of the Week
3
Double Apple Baked Oatmeal
Fiber: 8g (with extra apple)
Oats are a great source of both soluble and insoluble fiber, but sometimes this breakfast staple can start to feel stale. The solve: Stir in unsweetened applesauce, pecans, maple syrup and a medley of warm spices, then bake(!) in a casserole dish. To boost the fiber, chop up a medium apple, then sprinkle on top of your bowl.
Get the Double Apple Baked Oatmeal recipe.
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4
Coconut Raspberry Smoothie
Fiber: 13g
All berries are packed with antioxidant polyphenols and vitamins, but raspberries really reign supreme in the fiber department. Go ahead and throw a handful of this high-fiber food into the blender the next time you're making a smoothie.
Get the Coconut Raspberry Smoothie recipe.
5
Sheet Pan Breakfast Fajitas
Fiber: 5g
Incorporating more vegetables into your eggs is a smart way to up the amount of fiber you're eating (i.e. adding 1 medium red pepper takes the fiber up by 2.5 grams). And, it doesn't have to be complicated! Exhibit A: This one-pan recipe ready in 30 minutes.
Get the Sheet Pan Breakfast Fajitas recipe.
6
Almond-Buckwheat Granola with Yogurt and Berries
Fiber: 5g
Give your breakfast parfait a fiber upgrade by adding buckwheat groats to the equation. A complete protein containing all nine essential amino acids, this ingredient touts nearly 6 grams of fiber per cup — and when toasted, adds a lovely earthiness and crunchiness to homemade granola.
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
RELATED: Why We Should All Be Eating More Buckwheat, According to a Registered Dietitian
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7
No-Flip French Toast
Fiber: 10g
We switched up a few things to make classic French toast easier — and a bit healthier! Dip whole-grain bread in a sweetened egg mixture, arrange in a skillet with frozen mixed berries, then pop in the oven. No need to stand over a hot stove waiting to flip!
Get the No-Flip French Toast recipe.
8
Instant Oatmeal with Cranberries and Pecans
Fiber: 6g (with banana)
While many of the packets you find at the store contain upwards of 10 grams of added sugar, our DIY version contains only 2 grams (from a pinch of brown sugar). Serve with a banana to satisfy your fiber goals and for an extra hit of natural sweetness.
Get the Instant Oatmeal With Cranberries and Pecans recipe.
RELATED: Is Sugar Bad For You? Experts Weigh In
9
Sweet Potato Breakfast Burritos
Fiber: 5g
Stock your freezer and you'll have a batch of these cheesy, egg and black bean burritos ready to reheat in the microwave whenever hunger strikes.
Get the Sweet Potato Breakfast Burritos recipe.
RELATED: More Make-Ahead Breakfast Recipes for Busy Mornings
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10
Sweet Potatoes with Yogurt, Almond Butter and Pepita Granola
Fiber: 9g
Tired of toast? A roasted sweet potato (with nearly 4 grams of fiber) makes a beautiful blank canvas for all your favorite sweet and savory toppings. Try this parfait-inspired combo.
Get the Sweet Potatoes with Yogurt, Almond Butter and Pepita Granola recipe.
11
Tropical Smoothie Bowl
Fiber: 5g
The beauty of a smoothie bowl is that you can add tons of fun toppings which can lead to a more exciting dining experience than sipping a smoothie straight-up.
Get the Tropical Smoothie Bowl recipe.
12
Apple Snacks with Almond Butter and Pomegranate
Fiber: 7g
Apples are one of the healthiest fruits to eat — especially when you consume the skins. Cut one into slices and top with a spread of almond butter, plus a sprinkle of pomegranate and chia seeds.
Get the Apple Snacks with Almond Butter and Pomegranate recipe.
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13
Pumpkin-Cherry Breakfast Cookies
Fiber: 5g
Dessert for breakfast? Yes, really! With a few healthful tweaks, we made a cookie recipe that is nutritious enough to eat first thing in the morning.
Get the Pumpkin-Cherry Breakfast Cookies recipe.
14
Pineapple-Cucumber Smoothie
Fiber: 5.5 g (with flaxseeds)
This green smoothie packs in baby spinach, but is surprisingly sweet thanks to the addition of frozen pineapple chunks and bananas. Blend in a tablespoon of flaxseeds for a bit more fiber, plus omega-3 fatty acids.
Get the Pineapple-Cucumber Smoothie recipe.
RELATED: This Is the Best Blender to Buy If You Love to Start Your Days With a Healthy Smoothie
15
Roasted Potato and Chorizo Hash
Fiber: 7g (with sprouted grain bread)
Made with two types of potatoes, plus poblano peppers, smashed garlic cloves, crumbled crispy chorizo and fried eggs, this hearty hash delivers big, bold flavor. Toast up a slice of Ezekiel 4:9 Sprouted Whole Grain Bread to take the fiber content up a notch.
Get the Roasted Potato and Chorizo Hash recipe.
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16
No-Bake Granola Bars
Fiber: 6g
Making your own granola bars from scratch isn't that hard — you don't even have to turn on the oven! Plus, you know exactly what is in each refrigerated bar that packs 6 grams of fiber, thanks to a combo of quinoa, chia seeds, almonds, dried cherries, almond butter, coconut oil and prunes.
Get the No-Bake Granola Bars recipe.
17
Breakfast Tacos
Fiber: 5g
While these breakfast tacos cook up in the oven — on a single sheet pan! — slice up some avocado to serve on top for an extra hit of fiber.
Get the Breakfast Tacos recipe.
18
Raspberry Chia Jam
Fiber: 8.5g (for yogurt bowl with jam, almonds and blackberries)
Consider this quick jam your new favorite way to add a little fibrous oomph (plus sweetness!) to whole-grain toasts, oatmeals and yogurt bowls. Each 2 tablespoons of jam packs in 4 grams of fiber. Spoon that over Greek yogurt and top with 2 tablespoons of sliced almonds and a half cup of blackberries for a really satisfying breakfast situation.
Get the Raspberry Chia Jam recipe.
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19
Oatmeal with Apricots and Pistachios
Fiber: 5g
If your routine typically involves making oatmeal on the stove, switch things up just slightly by including a few extra ingredients like nutty tahini and sweet dried fruit.
Get the Oatmeal with Apricots and Pistachios recipe.
RELATED: 20 Mediterranean Diet Breakfasts to Brighten Up Your Morning Routine
20
Mediterranean Hummus Egg Smash
Fiber: 8g
Because of its chickpea content, hummus is a source of dietary fiber and plant-based protein. Blend up your own or pick up a container from the store, then add a fried or poached egg to turn it into an a.m. meal.
Get the Mediterranean Hummus Egg Smash recipe.
Trish Clasen Marsanico
Deputy Food Editor
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
Medically reviewed byLaura Iu, R.D., C.D.N.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
