11 High-Fiber Breakfasts That Will Keep You Full Until Lunch

A high-fiber breakfast is one of the best ways to start your day. While it’s ideal to incorporate fiber-rich foods into every meal of the day, that’s not always possible or practical. Despite often being focused on animal-based protein sources, breakfast is one of the easiest meals to add fiber to. 

While protein may be the talk of the town right now, fiber is a crucial macronutrient your body needs to survive and thrive. The majority of Americans fall short of meeting their daily fiber needs, so addressing it first thing in the morning is a surefire way to keep your mind and body on the right track and keep you feeling satisfied until lunch. We spoke with registered dietitians to learn why fiber is so important and find out the high-fiber breakfast foods they recommend. Plus, we’re sharing our favorite ways to use them in your breakfast menu.

The Importance of Fiber

Fiber is a key nutrient responsible for helping keep you fuller for longer. “Fiber helps keep you full because it slows down digestion in your stomach, which means your body takes longer to process the food," explains Lauren Manaker, registered dietitian at Nutrition Now Counseling. In turn, this slower digestion makes you feel satisfied for a longer period of time after eating. Manaker adds that some types of fiber (soluble fiber, which is found in many grains, legumes, fruits, and vegetables) absorb water and expand, making you feel physically fuller. 

Pairing fiber with protein is a great way to enhance fiber’s satiating benefits. Manaker says that pairing the two nutrients is like a power duo for feeling full and satisfied. “While fiber slows digestion, protein helps stabilize your blood sugar and adds an extra layer of satiety,” she says. Fiber, protein, and healthy fats are the trifecta of satiating nutrients. 

So it only makes sense that including fiber in your breakfast is a smart way to start the day. Samantha Cassetty, a registered dietitian, author, and wellness expert, says that starting your day with a fiber-filled meal is one of the easiest and most impactful nutrition habits you can build. "If you miss the opportunity to include fiber at breakfast, it becomes much harder to meet your daily need, which is a minimum of 25 grams,” she says. Manaker also adds that fiber provides lasting energy by preventing blood sugar spikes and crashes, which can leave you feeling tired and hungry. In short, eating fiber at breakfast gives you a head start on your overall intake and sets you up for long-term success.

The Best High-Fiber Foods to Eat at Breakfast

When deciding how to incorporate more fiber into your diet, consider what would be present in a whole-food plant-based diet. While they still contain plenty of protein, these diets tend to focus more heavily on fiber than many others, and fruits, vegetables, and grains are front and center. 

• Fruits: Fruit is one of the easiest ways to incorporate fiber into your breakfast since it can be served with dishes like smoothies, oatmeal, and yogurt. Fruits such as berries, pears, apples, and avocados provide a hefty amount of fiber per serving. While fresh is always preferred, dried fruit is also a good source of fiber. 
• Vegetables: Cruciferous vegetables, leafy greens, and sweet potatoes lead the pack when it comes to fiber content. 
• Whole grains: This doesn’t have to mean eating quinoa every morning. Oats are a solid choice, especially if you use steel-cut oats, but you can get a serving of grains from whole-grain breads and cereals, too. 
• Nuts and seeds: Many nuts and seeds not only have fiber, but also protein and healthy fats, too. Think about adding almonds, pistachios, hazelnuts, walnuts, sunflower seeds, flax seeds, chia seeds, and nut or seed butters to your morning meal. 
• Legumes: Not necessarily the first food that comes to mind when you think about breakfast, beans and lentils pull double duty since they are packed with both fiber and protein. Plus, they’re convenient—just pop open a can, drain them, and you’re ready to go.

High-Fiber Breakfast Ideas

These easy breakfast ideas will inspire you to create dishes that will keep you full and satisfied well into the early afternoon. 

Oatmeal

According to Cassetty, oatmeal is a great breakfast option because it’s naturally high in fiber as is. Pair it with a fiber-rich fruit such as raspberries or blackberries, and you’ll be unstoppable. She likes to make a big batch of baked oatmeal when doing meal prep since it reheats easily during the week. 

Smoothies

Both Manaker and Cassetty agree—smoothies are a great way to start the day. Plus, the possibilities are endless. There's no need to make the same one all the time—feel free to play around with your favorite flavors. Cassetty often opts for a low-sugar smoothie made with fresh berries, chia seeds, and flax seeds. 

To make hers even more fiber-packed, Manaker adds frozen riced cauliflower and chia seeds. She says the cauliflower makes the smoothie creamy without altering the flavor, while the chia seeds provide a boost of fiber, omega-3s, and a satisfying texture. 

Craving something super fruity? We love adding a whole clementine or tangerine (remove the outer peel but leave the pith intact) to the blender along with other vibrant fruits to up the fiber level.

Yogurt Bowls

Some classic breakfast foods like yogurt don’t have much, if any, fiber on their own, but it’s easy enough to fix that. Cassetty notes that fiber is a component of plant foods, so it isn’t found in any animal source of protein. These foods can serve as the perfect protein base for a fiber-rich breakfast, nonetheless. She suggests adding raspberries (one of the highest-fiber fruits) and a sprinkle of granola. 

Avocado Toast

“There’s nothing wrong with avocado toast on whole grain bread,” says Manaker. The avocado provides healthy fats, while the whole grain bread and any other sprinkles you choose to add on top (think chia or flax seeds) provide the fiber. However you choose to amp up the fiber on your avocado toast, a squeeze of lemon juice is a non-negotiable. 

Vegetable-Packed Egg Dishes

Eggs are another classic breakfast food that isn't fiber-heavy on its own but can be paired with ingredients that are. Cassetty suggests serving avocado, sautéed vegetables, or black beans on the side of scrambled eggs. Alternately, mix them into an omelet to boost the fiber of the dish without much effort.

Breakfast Tacos

Eggs are often used in breakfast tacos, but consider adding lean ground sausage and a handful of shredded cheese for more protein, and black or pinto beans and a handful of leafy greens (baby spinach is easy) for fiber. Tuck the mixture into whole grain flour tortillas for good measure. 

Grain Bowls

Oatmeal isn’t the only breakfast grain in town. Other grains like barley and buckwheat have a similar toothsome texture to steel-cut oats, and they can be flavored however you like—sweet or savory. Pair sweet bowls with a dollop of Greek yogurt and a scattering of fresh berries. Top savory bowls with a poached or fried egg for long-lasting fullness. 

Bran Muffins

Oat bran is a great source of fiber, and it’s most commonly used to make bran muffins. These not-too-sweet pastries will leave you feeling full and satisfied without experiencing a sugar crash later on. 

Granola

We said it before, oats are packed with fiber, and one of the easiest ways to use them for breakfast is to make a batch of homemade granola (or its Swiss cousin, muesli). With a jar of granola on hand, you're halfway to a fiber-filled breakfast. Sprinkle it over bowls of yogurt, enjoy it with your favorite milk, or eat it as is. Muesli is best served cold, soaked in milk—bonus points for a fiber-forward plant-based one, such as almond or oat milk. 

Chia Pudding

Chia seeds are a fiber powerhouse, and when soaked with milk, they expand and become soft, almost like pudding. All they need is a little sweetening with honey or maple syrup and a few spices like cinnamon and nutmeg. Layer the pudding into a parfait with Greek yogurt, fresh fruit (we like raspberries and mango), and a sprinkle of almonds. 

Cereal

Many cereals are packed with hearty whole grains. Manaker swears by Grape-Nuts cereal. "I love it! It’s crunchy, satisfying, and loaded with fiber, making it a perfect base for a hearty breakfast," she says. She enjoys it with milk and often adds sliced bananas or berries for natural sweetness and an extra nutritional boost.