Breakfast Ideas From Dietitian Specializing in Weight Loss: High Fiber

As a dietitian, eggs are a staple in my typical breakfast routine — and for good reason. They’re high in protein, I really enjoy them, and they’re fairly cheap.

Plus, they’re quick and easy to make, which is essential as a working mom of three.

I typically pair them with vegetables and whole-grain toast or fruit for a more complete and filling meal. That way, I get plenty of fiber, protein, vitamins, and minerals first thing in the morning.

Every now and then, though, I like to switch it up. Here are my non-egg go-to breakfasts that are easy to prepare and still fit into a balanced diet without falling short on protein and fiber.

It takes me 5 minutes to whip up a batch of overnight oats that gives me 4 days’ worth of breakfasts

I typically start with a basic recipe of 2 cups of oats, 2 ½ cups of milk (sometimes I use soy milk), ¼ cup of chia seeds, and 1 serving of protein powder.

From there, I adapt by adding peanut butter, chocolate chips, and pecans, or blueberries, strawberries, and almond butter. There are so many variations of overnight oats online; everyone can find something that fits their taste buds.

Oats are a great source of soluble fiber, which can help reduce elevated LDL, or “bad,” cholesterol and support digestive health. Adding nut butter gives this breakfast healthy fats that help support vitamin absorption and make it more satisfying.

Each serving of this pudding usually provides me with just over 20 grams of protein and more than 10 grams of fiber, both of which help make this more filling and support steadier blood sugar. (Notably, this varies based on the protein powder and add-ins I use.)

This breakfast also helps me reduce sugar cravings later in the day.

It doesn’t get much easier than a yogurt parfait

I love that this breakfast requires minimal ingredients and can be tailored to any food preferences.

I start with 2 tablespoons of granola, then layer on some fresh or frozen fruit — berries are my favorite since they’re a great source of fiber.

Next, I add about ⅔ cup or 6 ounces of a high-protein plain and unsweetened yogurt, like Greek yogurt or a Greek-style yogurt alternative. Then, I sprinkle on another 2 tablespoons of granola and some more fresh or frozen berries.

This recipe can provide about 15 to 20 grams of protein (or more), depending on the yogurt and granola you use, along with several grams of fiber from the berries and granola.

I suggest comparing granola brands and choosing one that’s lower in added sugars and has at least a couple of grams of fiber — bonus if it has at least a few grams of protein as well.

I’m so glad I tried this smoothie made with beans … and I promise it doesn’t taste like beans

I was a little wary when my mom shared a variation of this recipe with me, but I tried it anyway, and am so glad I did.

This smoothie recipe uses ½ a cup of white beans, which adds 7 to 8 grams of protein and about 5 to 8 grams of fiber, depending on the beans used. It’s pretty hard to beat that in a single food.

Beans are a nutritional powerhouse and something many Americans don’t eat enough of. They are the perfect package of protein and fiber.

To make this smoothie tasty and beautiful, I add 1 cup of frozen berries, ½ frozen banana, 1 cup of milk or soy milk, and a scoop (about 2 Tablespoons) of Greek yogurt to the ½ cup of white beans and blend until smooth.

Altogether, my smoothie usually has just over 20 grams of protein and can approach 20 grams of fiber, depending on the add-ins I use.

It’s satisfying enough to let me easily skip a morning snack and stay full all morning. Plus, the berries provide vitamin C, which can help support one’s immune system.

Chicken sausage with avocado toast keeps me full all morning

Avocado toast maintains its popularity for good reason: It’s tasty and full of nutrients like fiber, potassium, and heart-healthy fats.

I love to sprinkle mine with a popcorn-blend seasoning, then top it with fresh arugula. Depending on your bread and how much avocado you use, this alone could get you 5 to 10 grams of fiber to start the day.

Since I often recommend that people trying to manage their weight aim for 15 to 20 grams of protein per meal, I like pairing the toast with a few high-protein mini breakfast-sausage links.

Adding fruit on the side, like half a sliced apple, helps round out the meal with a little sweetness, plus extra fiber, vitamin C, and antioxidants.

This combo makes this meal extra satisfying and keeps me from getting hungry again an hour later. When I prepare this meal with my bread and add-ons of choice, it typically has about 20 grams of protein and 6 to 8 grams of fiber.