20 Easy Breakfast Recipes With at Least 5 Grams of Fiber Per Serving
Overnight oats, sheet pan tacos, and more!
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
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 contributing writer for the Good Housekeeping Institute Nutrition Lab.
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: our best high-fiber breakfast recipes.
Every recipe on this list contains at least 5 to 6 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!
Strawberries and Cream Overnight Oats
Fiber per serving: 8 grams
Overnight oats get an upgrade with a layer of luscious blended strawberry cottage cheese. It’s a make-ahead breakfast that feels indulgent, but is packed with protein and fiber.
Sweet Potato Breakfast Burritos
Fiber: 5 grams
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
Coconut Raspberry Smoothie
Fiber: 13 grams
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.
Smashed Avocado Toast with Egg
Fiber: 5 grams
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.
Banana Bread Oatmeal
Fiber per serving: 7 grams
You will want to spring out of bed when you have this warm and ultra-cozy bowl of oatmeal on your mind.
Get the Banana Bread Oatmeal recipe.
RELATED: The Surprising Ingredient Dietitians Recommend to Give Oatmeal a Protein Boost
Plum Tomato and Eggplant Shakshuka
Fiber per serving: 12 grams
Roasted eggplant deepens shakshuka’s smoky flavor, gives the classic egg dish a bit of oomph, and adds a little extra fiber. Be sure to have plenty of whole-wheat pita on hand for dipping.
Chilled Overnight Chia Pudding
Fiber: 8 grams
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.
Sheet Pan Breakfast Fajitas
Fiber: 5 grams
Incorporating more vegetables into your eggs is a smart way to up the amount of fiber you're eating. 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.
Double Apple Baked Oatmeal
Fiber: 8 grams (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.
Creamy White Beans and Jammy Eggs
Fiber per serving: 12 grams
Cannellini beans bring more to breakfast than you might expect. They add protein and fiber, and turn creamy as they simmer with hearty greens — ideal for spooning over toasted sourdough.
Almond-Buckwheat Granola with Yogurt and Berries
Fiber: 5 grams
Give your breakfast parfait a fiber upgrade by adding buckwheat groats to the equation. 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.
No-Flip French Toast
Fiber: 10 grams
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 simply pop it in the oven. Easy, right?
Get the No-Flip French Toast recipe.
Sweet Potatoes with Yogurt, Almond Butter and Pepita Granola
Fiber: 9 grams
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.
Tropical Smoothie Bowl
Fiber: 5 grams
The beauty of a smoothie bowl is that you can add tons of toppings to introduce exciting textures — and to up the fiber quota (hello, kiwi!).
Get the Tropical Smoothie Bowl recipe.
Roasted Hash and Jammy Eggs
Fiber per serving: 5 grams
Bacon, potato hash, eggs, onions and peppers come together in one savory skillet. For a fun twist, tuck this hash into a whole-wheat tortilla for a hearty, fiber-rich breakfast burrito that’s ready in minutes.
Apple Snacks with Almond Butter and Pomegranate
Fiber: 8 grams
Apples are one of the healthiest fruits to eat — especially when you keep the skin on. 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.
Pumpkin-Cherry Breakfast Cookies
Fiber: 5 grams
Dessert for breakfast? Yes, really! With a few healthful tweaks, we made a cookie recipe nutritious enough to eat first thing in the morning.
Sheet Pan Breakfast Tacos
Fiber: 5 grams
While these breakfast tacos cook up in the oven, slice up some avocado to serve on top for an extra hit of fiber.
Get the Sheet Pan Breakfast Tacos recipe.
Raspberry Chia Jam
Fiber: 8 grams (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.
Oatmeal with Apricots and Pistachios
Fiber: 5 grams
If you usually make plain oatmeal on the stove, switch things up with a few simple additions, 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
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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