6 fiber-packed breakfast ideas that aren’t oatmeal

Let’s talk about fiber. While there’s no denying that it is an essential daily nutrient for improved blood sugar management, fullness, gut regularity, normal cholesterol levels and much more, it can be overwhelming to figure out how to make it part of your routine.

Here’s a quick nutrition 101 lesson. Fiber is a type of carbohydrate found in foods like fruit, vegetables, whole grains, seeds, nuts, and legumes. So yes, you’ve got to eat real stuff, daily, to meet your needs. Adult women typically require ~25 grams daily and men around 38 grams. Split between three typical eating occasions per day, that’s about 8-12 grams of fiber per meal, ideally.

So what does this look like at breakfast? While I’m personally an oatmeal fan, which happens to be a good source of fiber, I get that it’s not everyone’s jam. Here are my top 6 recommendations that are oat-free.

Chia seed pudding

I’ve been making chia pudding for years and swear by it. My recipe takes 3 minutes to make the night before and has anywhere from 8-15 grams of fiber depending on how you top it.

Black bean veggie skillet

If you’ve got eggs and fresh or frozen veggies laying around, this savory staple is surprisingly quick and tasty. Plus the avocado, black beans, and seeded crisp-bread all contribute toward the 13 grams of fiber this dish packs in.

• 2 chicken breakfast sausages (I like Bilinski’s)

• 1 cup veggies of choice

• 1/4 cup black beans

• 1/3 cup egg whites or 1-2 whole eggs

• seeded crisp-bread, whole wheat toast, etc. (optional)

• 1/2 small avocado

• Everything bagel seasoning to taste

Cook the chicken sausage in a non-stick skillet until golden brown, then add the veggies and black beans for 2-3 mins. Transfer to a plate and cover to stay warm. Cook eggs according to preference. Serve eggs with sausage veggie mixture and bread of choice. Top with avocado and everything bagel seasoning.

Berry protein smoothie

The key to a filling smoothie that will actually last you until lunch is following a protein + veggie/fruit + fat/fiber model. Here’s my go-to combo that has ~15 grams of fiber :

• 8 oz almond milk

• 1 serving protein powder

• 3/4 cup frozen riced cauliflower (promise you won’t taste it!)

• 3/4 cup berries

• 1 tbsp. almond butter

• 1 tbsp. chia seeds

• cinnamon

Blend all ingredients until smooth.

Simple scramble

I probably eat this breakfast 3-4 days per week because it’s so basic and keeps me full. I can also assemble it in under five minutes, which is key. Berries + avocado help elevate the fiber content to about 12 grams. Lately I’ve been loving these cute microgreens when I can find them. They add a bitter crunch. Yum.

Berry yogurt bowl

By now you’re probably seeing a common theme with berries. While eating a variety of different fruits is the best way to reap the most benefit, it’s true berries are full of fiber. One cup of blackberries alone has about 8 grams. Adding them to protein-packed Greek yogurt and topping with nuts/seeds is a great way to start the day with 12 grams of fiber.

Upgraded PB&J

This OG favorite never gets old. The key to upping nutrient content is choosing a fiber-rich bread (look for brands with >3 grams per slice), using whole fruit as a spread, and adding a sprinkle of chia seeds.