12 High-Fiber Breakfast Ideas That Aren’t Oatmeal

A high-fiber breakfast can support healthy digestion, help you stay full longer, and even improve blood sugar and heart health. Whether you prefer savory or sweet, there are plenty of creative ways to start your morning with fiber.

1. Avocado Toast

A slice of whole wheat toast topped with half a medium avocado contains:

• 233 calories
• 7 grams of fiber

The fiber comes from both the bread and the avocado. On top of that, the avocado supplies heart-healthy fats, potassium, and magnesium. Add a fried egg, tomatoes, or hemp seeds to your avocado toast for added benefit and flavor.

2. Chia Seed Smoothie

A smoothie made with high-fiber ingredients like chia seeds, frozen berries, and oats contains:

• 408 calories
• 9 grams of fiber

Chia seeds alone provide about 4 grams of fiber per tablespoon.You can swap out the type of fruit to keep the flavors interesting. And consider adding a scoop of protein powder for a boost of protein.

3. Peanut Butter Banana Toast

Spreading a tablespoon of peanut butter on two slices of whole wheat toast and topping them with a sliced banana contains:

• 433 calories
• 9 grams of fiber

Whole wheat bread and bananas are fiber-rich, while peanut butter adds protein and healthy fats. Swap the bananas for berries or apple slices and sprinkle with cinnamon for a flavor change.

4. Yogurt Bowl

A bowl of plain, whole Greek yogurt with berries, oats, or granola, and a tablespoon of chia seeds contains:

• 350 calories
• 9 grams of fiber

The fiber comes mainly from fruit, oats, and seeds. Depending on your yogurt, you’ll also get calcium, probiotics, and about 15 to 20 grams of protein. You can always swap the berries out for another type of fruit. You can also add a drizzle of honey for sweetness. 

5. Breakfast Tacos

Two small corn tortillas filled with scrambled eggs, pico de gallo, avocado, and a small amount of cheese contain:

• 450 calories
• 7 grams of fiber

The fiber comes mainly from the avocado and tortillas. You can add your favorite vegetables, such as spinach, onions, bell peppers, and mushrooms. Try cooking them in the scrambled eggs.

6. Chia Pudding

Combining two tablespoons of chia seeds, fruit, and milk into chia seed pudding contains:

• 390 calories
• 10 grams of fiber

Chia seeds are packed with soluble fiber and omega-3s. And the fruit can add additional fiber, nutrients, and antioxidants. Top with walnuts or sliced almonds for added protein and crunch. You can use your choice of milk and your favorite fruit.

7. Vegetable Scramble

A scramble of two eggs with fiber-rich veggies like mushrooms, spinach, bell peppers, and onions, with a slice of whole wheat bread, contains:

• 430 calories
• 7 grams of fiber

The fiber comes from vegetables and toast, while the eggs provide around 12 grams of protein and essential nutrients like choline and B12. For extra flavor, add potatoes, hot sauce, and a small amount of cheddar cheese. You can swap out the vegetables with any of your other favorites.

8. Breakfast Wrap

Scrambled eggs, roasted sweet potatoes, and veggies wrapped in a whole wheat tortilla contains:

• 410 calories
• 13 grams of fiber

Sweet potatoes and whole grains are naturally high in fiber and vitamin A, making this a nutritious way to start your day. Choose your favorite vegetables. And consider adding black beans or peppers for even more nutrition. Use salsa or hot sauce to add more flavor.

9. Omelet

An egg omelet filled with vegetables like sautéed spinach, tomatoes, mushrooms, and onions, paired with whole wheat toast, contains:

• 430 calories
• 7 grams of fiber

This breakfast also delivers antioxidants, protein, and healthy fats. Add avocado or salsa to amp up flavor and fiber. You can choose vegetables you like and explore different omelet fillings to your preference.

10. Whole Grain Pancakes

Two whole wheat pancakes topped with peanut butter and berries contains:

• 440 calories
• 10 grams of fiber

The fiber comes from the whole grain flour in the pancakes and the fruit. Consider adding flaxseeds or using Greek yogurt in the batter for a protein and probiotic bonus.

11. Bran Muffins

Muffins made with wheat bran, whole wheat flour, and fruit contain:

• 305 calories
• 5 grams of fiber

You can prep them beforehand, making them a convenient on-the-go option. Raisins, carrots, and apples not only add natural sweetness and fiber but also boost antioxidants and vitamins like beta-carotene.

12. Tofu Scramble

Crumbled tofu sautéed with vegetables like spinach, tomatoes, and mushrooms, served with whole wheat toast, contains:

• 278 calories
• 10 grams of fiber

Tofu is a great plant-based protein source, and the mix of vegetables supports gut and heart health. If you prefer, swap tofu for scrambled eggs or black beans, and use any leafy greens or veggies you have—like kale, bell peppers, or zucchini.