8 Healthy High-Fiber High-Protein Breakfast Recipes

Fiber and protein make a great team at breakfast, and together they help keep you full until lunch. These recipes combine high-fiber ingredients like oats, oat bran, chia, flaxseed, beans, lentils, berries and whole grains with protein from Greek yogurt, eggs, milk and seeds.

The collection includes make-ahead puddings and muffins, warm porridge and grain bowls, savory skillets and a bright green smoothie. Each recipe lists servings, total time and estimated protein, so it is easy to add more fiber to your mornings without giving up protein.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Raspberry Chia Pudding with Greek Yogurt

Chia seeds, ground flaxseed and a generous pile of raspberries pack this pudding with fiber, while Greek yogurt layered through it brings the protein. Make it the night before and it is ready to grab in the morning.

Servings: 2

Total time: 10 minutes plus 4 hours chilling

Estimated protein: About 23 grams per serving, mainly from Greek yogurt and milk, with a smaller contribution from chia seeds and flaxseed.

Ingredients

• 1 cup milk
• 1 cup plain nonfat Greek yogurt, divided
• 1 tablespoon honey
• 1 1/2 cups fresh raspberries, divided
• 1/4 cup chia seeds
• 2 tablespoons ground flaxseed
• 2 tablespoons sliced almonds

Instructions

1. In a medium bowl, whisk the milk, 1/2 cup of the Greek yogurt and the honey until smooth.
2. Lightly mash 1/2 cup of the raspberries and stir them in with the chia seeds and flaxseed. Let sit for 10 minutes, then stir again to break up any clumps.
3. Cover and refrigerate for at least 4 hours or overnight, until thick.
4. Layer the chia pudding in two glasses with the remaining Greek yogurt and raspberries, then top with the sliced almonds.

2. Black Bean and Sweet Potato Breakfast Hash

Black beans, sweet potatoes, peppers and spinach make a colorful, fiber-packed base for eggs cooked right in the skillet. Diced avocado and cotija on top add creaminess and a salty finish.

Servings: 4

Total time: 35 minutes

Estimated protein: About 23 grams per serving, mainly from eggs and black beans, with a smaller contribution from sweet potatoes and cotija.

Ingredients

• 2 tablespoons olive oil, divided
• 2 medium sweet potatoes (about 1 pound), peeled and cut into 1/2-inch cubes
• 1 teaspoon salt, divided
• 1 small red onion, diced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 (15-ounce) can black beans, rinsed and drained
• 2 cups baby spinach
• 8 large eggs
• 1/4 cup crumbled cotija or feta cheese
• 1 avocado, diced
• 2 tablespoons chopped fresh cilantro

Instructions

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the sweet potatoes and 1/2 teaspoon of the salt, cover and cook for 8 minutes, stirring occasionally.
2. Uncover, add the remaining oil, the onion and the bell pepper, and cook for 5 to 6 minutes, until the sweet potatoes are tender and browned.
3. Stir in the cumin, smoked paprika, black beans, spinach and remaining salt and cook for 2 minutes, until the spinach wilts and the beans are hot.
4. Make 8 small wells in the hash and crack an egg into each. Cover and cook over medium-low heat for 6 to 8 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C) on a food thermometer.
5. Top with the cotija, avocado and cilantro and serve two eggs per person.

3. High-Fiber Bran Muffins with Greek Yogurt

Wheat bran, ground flaxseed and whole wheat flour give these moist, gently spiced muffins plenty of fiber, while Greek yogurt and protein powder bring the protein. Grated apple and raisins keep them tender and naturally sweet.

Servings: 6

Total time: 45 minutes

Estimated protein: About 17 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from whole wheat flour and wheat bran.

Ingredients

• Cooking spray or paper liners
• 1 1/2 cups wheat bran
• 1 cup white whole wheat flour
• 1/4 cup ground flaxseed
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 large eggs
• 1 cup plain nonfat Greek yogurt
• 3/4 cup milk
• 1/3 cup molasses or maple syrup
• 1/4 cup vegetable oil
• 1 medium apple, grated
• 1/2 cup raisins

Instructions

1. Preheat the oven to 375°F (190°C) and line a 12-cup muffin tin with paper liners or coat with cooking spray.
2. In a large bowl, whisk the wheat bran, flour, flaxseed, protein powder, baking powder, baking soda, cinnamon and salt.
3. In a second bowl, whisk the eggs, Greek yogurt, milk, molasses and oil until smooth, then stir in the grated apple.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the raisins and let the batter rest for 10 minutes so the bran softens.
5. Divide among the muffin cups and bake for 18 to 22 minutes, until a toothpick inserted in the center comes out clean.
6. Cool for 5 minutes in the pan, then move to a rack. Serve 2 muffins per person. Store in the refrigerator for up to 5 days or freeze for up to 3 months.

4. Avocado White Bean Toast

Mashing creamy white beans into the avocado turns a simple avocado toast into a high-fiber, high-protein breakfast that keeps you full for hours. Hemp hearts, tomatoes and red pepper flakes finish it with crunch and color.

Servings: 2

Total time: 10 minutes

Estimated protein: About 23 grams per serving, mainly from cannellini beans and whole-grain bread, with a smaller contribution from hemp hearts.

Ingredients

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 ripe avocado
• 1 tablespoon fresh lemon juice
• 1 small clove garlic, grated
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 slices whole-grain bread
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons hemp hearts
• Pinch of red pepper flakes

Instructions

1. Mash the beans and avocado in a bowl with the lemon juice, garlic, salt and pepper until mostly smooth but still a little chunky.
2. Toast the bread until golden.
3. Spread the bean mixture thickly over the toast, top with the cherry tomatoes and sprinkle with hemp hearts and red pepper flakes.

5. Pear and Flax Oat Bran Porridge

Oat bran cooks into a smoother, creamier porridge than rolled oats in just a few minutes and carries even more fiber. Ground flaxseed, diced pear and walnuts add texture, while a dollop of Greek yogurt rounds out the protein.

Servings: 2

Total time: 10 minutes

Estimated protein: About 26 grams per serving, mainly from milk, whey protein powder and Greek yogurt, with a smaller contribution from oat bran.

Ingredients

• 1 1/2 cups milk
• 1/2 cup water
• Pinch of salt
• 2/3 cup oat bran
• 2 tablespoons ground flaxseed
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1 teaspoon ground cinnamon
• 1 ripe pear, cored and diced
• 1 tablespoon maple syrup
• 2 tablespoons chopped walnuts
• 1/2 cup plain nonfat Greek yogurt

Instructions

1. Bring the milk, water and salt to a gentle simmer in a small saucepan over medium heat.
2. Whisk in the oat bran and cook for 3 to 4 minutes, stirring often, until thick and creamy.
3. Remove from the heat and let stand for 1 minute, then stir in the flaxseed, protein powder and cinnamon until smooth. Add a splash of milk if it becomes too thick.
4. Divide between two bowls and top with the diced pear, a drizzle of maple syrup, the walnuts and a spoonful of Greek yogurt.

6. Quinoa Berry Breakfast Bowl

Quinoa simmered in milk makes a warm, nutty breakfast grain with more protein and fiber than most cereals. Topped with Greek yogurt, mixed berries and pumpkin seeds, it is filling, colorful and easy to prep ahead.

Servings: 2

Total time: 30 minutes

Estimated protein: About 25 grams per serving, mainly from Greek yogurt and quinoa, with a smaller contribution from milk and pumpkin seeds.

Ingredients

• 1/2 cup quinoa, rinsed
• 1 cup milk
• 1/2 cup water
• Pinch of salt
• 1/2 teaspoon ground cinnamon
• 1 cup plain nonfat Greek yogurt
• 1 cup mixed fresh berries
• 2 tablespoons pumpkin seeds (pepitas)
• 1 tablespoon honey

Instructions

1. Combine the quinoa, milk, water, salt and cinnamon in a small saucepan and bring to a simmer over medium heat.
2. Reduce the heat to low, cover and cook for 15 to 18 minutes, stirring once or twice, until the liquid is absorbed and the quinoa is tender.
3. Let stand, covered, for 5 minutes, then fluff with a fork.
4. Divide between two bowls and top with the Greek yogurt, berries, pumpkin seeds and a drizzle of honey. Cooked quinoa keeps for up to 4 days in the refrigerator.

7. Green Kiwi Protein Smoothie

Kiwi, spinach, avocado, chia and oats blend into a bright green smoothie loaded with fiber, with Greek yogurt and milk supplying the protein. The kiwi keeps it tangy and refreshing rather than overly sweet.

Servings: 1

Total time: 5 minutes

Estimated protein: About 26 grams per serving, mainly from Greek yogurt and milk, with a smaller contribution from chia seeds and kiwi.

Ingredients

• 1 cup milk
• 1 cup baby spinach
• 1/2 cup plain nonfat Greek yogurt
• 2 ripe kiwis, peeled
• 1/2 small frozen banana
• 1/4 ripe avocado
• 1 tablespoon chia seeds
• 2 tablespoons old-fashioned rolled oats
• 1 teaspoon honey (optional)

Instructions

1. Add the milk and spinach to a blender and blend for 15 seconds, until the spinach breaks down.
2. Add the Greek yogurt, kiwis, banana, avocado, chia seeds, oats and honey, if using.
3. Blend on high for 45 to 60 seconds, until smooth and creamy, and drink right away.

8. Spiced Lentil Breakfast Skillet with Eggs

Canned lentils simmer in a smoky, cumin-spiced tomato sauce with spinach before eggs are cooked right on top. It is a hearty, high-fiber take on shakshuka that comes together in about 35 minutes.

Servings: 4

Total time: 35 minutes

Estimated protein: About 24 grams per serving, mainly from eggs and lentils, with a smaller contribution from whole wheat pita and feta.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes
• 1 (14.5-ounce) can diced tomatoes
• 1 (15-ounce) can lentils, rinsed and drained
• 1/2 teaspoon salt
• 3 cups baby spinach
• 8 large eggs
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 2 whole wheat pitas, warmed

Instructions

1. Heat the oil in a large, deep skillet over medium heat. Add the onion and cook for 5 minutes, then stir in the garlic, cumin, smoked paprika and red pepper flakes for 30 seconds.
2. Add the tomatoes, lentils and salt and simmer for 8 to 10 minutes, until thickened. Stir in the spinach until wilted.
3. Make 8 wells in the sauce and crack an egg into each. Cover and cook over medium-low heat for 7 to 9 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C) on a food thermometer.
4. Sprinkle with the feta and parsley and serve with the warm pita, two eggs per person.