High-Fiber Breakfasts For Weight Loss

Get Spicy

Give huevos rancheros a twist by adding spinach, red peppers, mushrooms, and cherry tomatoes. Top with salsa, beans, and some slices of avocado. Eat plain or with a small whole-wheat tortilla.

Fiber content:

2 eggs: 0 grams

1 cup raw spinach: 0.7 grams

1/2 cup chopped red peppers: 1.6 grams

4 large mushrooms, sliced: 0.9 grams

8 cherry tomatoes: 1.6 grams

2 tablespoons black bean and corn salsa: 2 grams

1/4 cup black beans: 3 grams

1/4 of an avocado: 4.3 grams

1 whole-wheat tortilla: 3 grams

Total fiber: 17.1 grams

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Get Grainy

Image Source: POPSUGAR Photography / Jenny Sugar

Whole grains aren't just for dinner — flavor them sweetly for breakfast. Take a cup of cooked quinoa, add a little maple syrup and cinnamon, and top with Greek yogurt, tons of diced fresh fruit, and nuts for a filling, fiber-packed bowl. Not into quinoa? Try amaranth, buckwheat, or even brown rice.

Fiber content:

1 cup cooked quinoa: 5.2 grams

1 teaspoon maple syrup: 0 grams

1 teaspoon cinnamon: 1.2 grams

5.3 ounces nonfat strawberry Greek yogurt: 0.5 grams

4 medium strawberries, sliced: 1 gram

1/2 medium apple, diced: 2.1 grams

2 tablespoons walnuts: 1.1 gram

Total fiber: 11 grams

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Go Old School

Image Source: POPSUGAR Photography / Jenny Sugar

A good ol' bowl of oatmeal is always a great choice, but you can up the fiber content by adding applesauce, using dried blueberries instead of raisins, and stirring in flaxseeds and chopped almonds for a warm, satisfying meal.

Fiber content:

1/2 cup rolled oats: 4 grams

1/2 cup unsweetened applesauce: 1.3 grams

1 cup blueberries: 3.6 grams

1/2 tablespoon flaxmeal: 1 grams

8 almonds, chopped: 1.1 grams

Total fiber: 11.2 grams

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Drink Your Fiber

Image Source: POPSUGAR Photography / Jenny Sugar

The beauty of the smoothie is that — aside from the high fiber found in berries, pears, and other fruits — adding in nuts and veggies or legumes can increase the fiber without affecting flavor.

Fiber content:

5.3 ounces nonfat blueberry Greek yogurt: 0.5 grams

1/2 cup blueberries: 1.8 grams

8 medium strawberries: 1.9 grams

1 medium banana: 3.1 grams

1 cup raw spinach: 0.7 grams

1/2 tablespoon peanut butter: 0.5 grams

1/4 cup cannellini beans: 2.5 grams

Total fiber: 11 grams

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Get Crunchy

Image Source: Flickr User mary_thompson

For a quick, high-fiber breakfast, go for nut butter on toast. Almond butter has more fiber than peanut butter, and if you top it with fresh fruit instead of sugary jam, the fiber content will be jacked up even more.

Fiber content:

2 slices whole-wheat bread: 4 grams

2 tablespoons almond butter: 4 grams

1 medium banana, sliced: 3.1 grams

Total fiber: 11.1 grams

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Go Easy

Image Source: POPSUGAR Photography / Lizzie Fuhr

This three-ingredient breakfast couldn't be easier to whip up.

Fiber content:

2 hard-boiled eggs: 0 grams

1/2 avocado: 8.5 grams

1 tablespoon fresh parsley: 0.1 gram

Total fiber: 8.6 grams

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Jar It Up

Image Source: POPSUGAR Photography / Jenny Sugar

Overnight oats aren't just easy, they're packed with fiber, especially this recipe for apple pie overnight oats, which includes chia seeds.

Fiber content:

1/2 cup rolled oats: 4 grams

1 tablespoon chia seeds: 4 grams

1/2 cup vanilla soy milk: 0.5 grams

1 teaspoon maple syrup: 0 grams

1/4 teaspoon cinnamon: 0.3 grams

1/4 apple: 1.1 grams

1 tablespoon chopped walnuts: 0.5 grams

Total fiber: 10.4 grams

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