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34 Healthy Breakfasts for Busy Mornings READ
By now it’s not news that breakfast does a body good, replenishing
energy, kick-starting your insulin response, and even
preventing heart disease.
But
when life throws too much onto our plates, the most important meal of
the day often also becomes the most ignored. And even those who do
squeeze in a morning meal—whether it’s toting processed granola bars to
work or school; grabbing a greasy bacon, egg, and cheese on their
commute; or dipping into the box of donuts someone’s brought to the
office—are missing one key ingredient: fiber.
Less than 3 percent of Americans meet the recommended
daily intake of 25 to 30 grams of this essential digestion-promoting, cholesterol-lowering
nutrient! Make your breakfast an easy opportunity to change that, with these 32 quick recipes that pack in 5 grams or more per serving.
Sweet Oats, Bowls, and Other Grains
Superfood
chia
gives this breakfast concoction its slow-digesting carbohydrates, and
as a result, its incredible staying power. Take two minutes out to mix
it up the night before so that you can wake up to a meal that will fuel
you with healthy fats, 12 percent of your daily value of calcium, and of
course, plenty of fiber.
Fiber per serving: 10 grams
Well aware of kale’s numerous health benefits, but still can’t stomach the stuff? A spoonful of
cocoa
helps this fiber-filled, vitamin-rich leafy green go down, along with
some other ingredients to lend additional bulk to the meal, including
rolled oats, a smattering of sliced fruit, and nut butter for that
stick-to-your-ribs satiety. The combo may sound unlikely, but it’s also
way too intriguing not to try.
Fiber per serving: 10 plus grams
Kick up your old oatmeal with instant coffee, cholesterol-lowering grains, plus fibrous banana and walnuts to fill you up.
Factor in the 17 grams of protein also packed into one serving (thanks
to the nuts and milk), and you can bid that mid-morning energy crash
goodbye.
Fiber per serving: 8.8 grams
As quickly assembled as peanut butter and jelly, this toast
is edible proof that getting your daily dose of fiber requires much
less effort than many think. Just replace the fruit spread with a
sprinkle of
chia and
flax.
Not only will the simple switch jump-start your digestion, but the
seeds come with B-vitamins, calcium, and fatty acids for blood, bone,
and heart health. PB&J has got nothing on this!
Fiber per serving (1 teaspoon each chia and flax, 2 teaspoons peanut butter): 12 grams
If figs don’t feature in your regular grocery rotation (and
for more then 98 percent of Americans, they don't), this recipe may
just change that.
Just two pieces of the fresh fruit, along with a
few anti-inflammatory dates
per serving amp up this overnight, vanilla-kissed oatmeal to a
naturally sweet and doughy bowl crammed with calcium, potassium,
antioxidants, and
fiber.
Fiber per serving: 15 grams
Don't limit brown rice to dinnertime menus! There’s no
reason this nutty, fiber-riffic grain can’t take center stage in your
breakfast too. It's sweetened with maple syrup (hey,
antioxidants!),
paired with date and apple chunks, and spiced up with cinnamon for a
gluten-free bowl that’s as healthy as oatmeal and as yummy as rice
pudding.
Fiber per serving: 7.8 grams
Boasting all the essential amino acids,
quinoa
on its own would give this meal an impressive protein and fiber
profile. Alternate layers of seeds with cloudy pillows of Greek yogurt
and a sprinkle of
walnuts for some hunger-quelling fat, and you’ve elevated this heart-healthy breakfast to indisputable superfood status.
Fiber per serving: 9 grams
Composed of fruit, seeds, and almond milk, this
Paleo-friendly breakfast may be free of gluten, dairy, soy, but it’s
positively loaded with fiber and fatty acids. Don’t let the high fat
content deter you: Now that we know that lipids can boost
brain health, starting the day with them is a smart choice.
Fiber per serving: 21.6 grams
Savory
In the time it would take to nuke a frozen burrito in the
microwave, create your own from scratch with fresh ingredients. Eggs,
salsa, spinach, and cheddar cozy up inside a tortilla (choose a
high-fiber variety) for a filling wrap that’s not only kind to your
digestive system, but also to your blood pressure, thanks to the
potassium from the veggies.
Fiber per serving: 12.5 grams
If beans on toast can be a breakfast item, why not lentils? This recipe sautés the low-glycemic, iron-, and magnesium-boasting
legumes with fragrant accompaniments. including soy sauce and
immunity-protecting garlic. Pile them onto slices of whole wheat bread for a long-lasting punch.
Fiber per serving: 15 grams
Homemade pizza for breakfast? It can be done! Not only does
using chickpea flour eliminate the tedious kneading, chilling, and
rising process of traditional pizza dough, but just a third of a cup
packs in almost 4 grams of fiber, an impressive 7 grams of
protein, and a ton of folate for
cell health.
Top with eggs, avocado, and salsa, and you’re looking at a
single-serving (not to mention gluten-free!) powerhouse of nutrients
that comes together in a flash.
Fiber per serving: 7.4 grams
We’ve never met a quesadilla we didn’t like, but let’s face
it: Most greasy restaurant versions don’t exactly scream healthy. While
these homemade ones don’t compromise the oozy cheese factor, they amp
up the fiber and satiety departments with the addition of spinach, white
beans, and eggs. The best part? The recipe makes 8 quesadillas in just
20 minutes, so getting in a satisfying breakfast is a no-brainer on busy
mornings.
Fiber per serving: 5 grams
Who says that salads should be ignored before noon,
especially if they’re as filling as this one? Far from a limp pile of
greens, it combines buttery avocado with slices of smoked salmon for
extra
bone-protecting
vitamin D, and ditches a complicated dressing for a simple drizzle of
avocado oil. With all the healthy fats packed alongside the fibrous
vegetables, you’ll be spared the embarrassment of a grumbling tummy when
that morning meeting runs past lunchtime.
Fiber per serving: 10.9 grams
This meat-free hash counts on fibrous spinach and tomatoes,
protein from the egg, and the lower glycemic (and as a result,
slower-digesting)
carbohydrates
from the sweet potato to power you through to lunch. It’s also a great
way to get in a serving or two of vegetables first thing in the morning.
Fiber per serving: 6 grams
Even if you don’t have a sweet tooth, there are plenty of
delectable ways to enjoy and reap the cholesterol-fighting, whole-grain
benefits
of oatmeal. This savory version includes the unique combination of pine
nuts and feta to bulk up the bowl, with just a hint of sweetness—and
antioxidants—from the figs.
Fiber per serving: 9.9 grams
Avocado toast is a staple on trendy brunch menus these
days, but make your at-home version stand out from the rest with the
addition of maple-sweetened, paprika-kissed chickpeas. They’ll add a
satisfying crunch, plus some much-needed
protein and an extra 10 grams of fiber to each generous portion.
Fiber per serving: 16.8 grams
Beverages
Easy enough to whip up even when you’re still half in slumber, this lavender concoction contains high-quality
antioxidants thanks to the blueberries. With chia seeds and oats adding extra fiber, along with protein powder for more bulk (check out our
guide for recommendations), just a few glugs will take you from groggy to geared-up!
Fiber per serving: 7 grams
If a whole banana and two hefty spoonfuls of peanut butter
weren’t enough to power up this smoothie, there’s also some oats and a
tablespoon of chia seeds too. The result is a portable PB&J, full of
complex
carbohydrates and fatty acids that will guarantee you’re not hungry an hour later.
Fiber per serving: 15.9 grams
It’s no wonder dates are dubbed "nature's candy." Just a
couple of these (plus a banana) are all you need to make this smoothie
taste like a chocolate milkshake as it fills you up with
cancer-fighting, inflammation-reducing
antioxidants. Don’t worry if you can’t use raw nut butter or almond milk: You’ll still get all the essential nutrients by using the
conventional stuff.
Fiber per serving: 18 grams
Thanks to the canned stuff being available year-round,
there’s no need to wait until the fall pumpkin craze to get your orange
squash fix. Treat your taste buds—and your eyesight—to this beta
carotene-packed smoothie, where
pumpkin joins forces with
spinach and chia seeds for a more filling alternative than any pumpkin spice latte.
Fiber per serving: 12.6 grams
If you're looking to include veggies in your breakfast but a
salad is pushing it, sweeten the deal with a few bananas (they’ll add
another 3 grams of
fiber
per serving!), a splash of milk, and some vanilla. Blended up and
masked by the fruit flavors, only the bright green of the smoothie will
give away that there’s avocado, broccoli, and spinach in here to keep
digestion—and your skin—healthy and happy.
Fiber per serving: 8.7 grams
If black bean brownies can be a thing, why not try the
chocolate plus legume combo in a smoothie? It tastes like cake batter
and is brimming with fiber from the
black beans, bone and blood-strengthening vitamin K from the
spinach, and omega-rich fatty acids from
peanut butter. We call that a breakfast win.
Fiber per serving: 10 grams
Whether you want to get back on track after a few too many
indulgent days or are just looking for a way to switch up your morning
meal, this smoothie’s got you covered. The calcium-filled
chia seeds and antioxidant-rich berries also ensure you’re getting in half your daily value of fiber, all in one irresistible pink drink.
Fiber per serving: 13 grams
This recipe takes ingredients you’d expect to find in a
green juice, including leafy greens and cucumber, and blends them up in a
smoothie instead. Why? So you can retain the fiber that would have been
lost in a juicer. The result is the best of both beverage worlds—with
kale and romaine lending antioxidants, while avocado and banana provide the necessary fats and carbs to tide you over until lunch.
Fiber per serving: 8.9 grams
Baked Goods and Pancakes
If you haven’t yet introduced quinoa flakes to your pantry,
this quick bake will give you a reason to do so. The high-fiber,
gluten-free, and higher-protein cousin of traditional oats also brings
with it a
significant dose
of amino acid lysine for the maintenance of body tissues. Combine it
with bananas and some chia for a hearty, soufflé-like breakfast that can
be microwaved in less than 5 minutes or baked in less than 30.
Fiber per serving: 8.6 grams
With no flour in sight, these lightly sweetened,
spice-infused treats rely on three whopping cups of ground flax for
their dry ingredients. And boy, do the little seeds deliver! They give
each serving a punch of protein, plant-based omega-3’s, and lignans,
which have been found to lower blood pressure and even lower the risk of
breast cancer in women.
Pop 'em in the oven first thing in the morning, and by the time you’re
dressed for the day, they’ll have baked into golden perfection.
Fiber per serving: 9 grams
The edible equivalent of the "less is more" theory, this
five-ingredient recipe ensures that each of its components gives you a
bang for your nutritional buck. The four egg whites are responsible for
its 14 grams of protein, while a fourth of a cup of coconut flour can
take credit for a majority of the recipe’s fiber content. Banana adds
sweetness without
added sugar, while almond milk keeps everything dairy-free. You’d be hard-pressed to find that at your corner diner.
Fiber per serving: 14.1 grams
Ready in 10 minutes or less—in a microwave, no less!—this
recipe is for anyone who thinks a healthy breakfast is too much work.
The single portion manages to fit in fibrous selections from most
food groups:
fruit from the banana, healthy fats from the flaxseeds, complex
carbohydrates from the rolled oats, protein from the nut butter, and
vegetables from the pumpkin. An overachiever of a cookie? Sure, but
you’ll be thankful when that good stuff helps you own productivity all
morning.
Fiber per serving: 6.5 grams
With zero dairy, agave as an unrefined sweetener, flax as an egg replacement, and cholesterol-lowering
ground oats
replacing half of the wheat flour, there’s nothing traditional about
these vegan, peanut butter-drizzled pancakes. But when the results are
six golden-brown disks ready in 15 minutes and bursting with protein,
thinking outside the box never seemed like a better idea.
Fiber per serving: 6.3 grams
Exchange the stacks of refined flour-based pancakes, and
give the griddle favorite a wholesome and fiber-focused update with this
single-serving option.
Gluten
is replaced with banana, flax, and chia seeds, while banana and eggs
act as dairy-free binding agents. Cooked in just 12 minutes, this recipe
doesn’t just have more fiber than a boxed mix, it also boasts 17
powered-up grams of protein.
Fiber per serving: 8.6 grams
Sure, there are wholesome
granola bars out there, but many store-bought
varieties
are danger mines for hidden sugars and trans fats. Control what goes
into your breakfast bars by making your own. These pack in fiber from
the whole grains, quinoa, nuts, and chia. While a 20-minute bake time
makes it possible anytime, we’d suggest whipping them up on a Sunday, so
you can grab and go on early mornings.
Fiber per serving: 6.5 grams
With double the fiber of wheat bran and a low glycemic load, the gluten-free
coconut flour
in this puffy bake will fill you up without the blood sugar crash
later. Use the blogger's advice of topping the whole thing with a couple
of teaspoons of peanut butter to add extra protein and fats, so that
even though the meal is little, you're covered for hours.
Fiber per serving: 11 grams
