10 High-Fiber Breakfast Recipes for Weight Loss (2024)

2 tbsp light-tasting olive oil, divided

4 cups Honeycrisp apples, peeled and chopped

1 tsp ground cinnamon, divided

½ tsp ground ginger, divided

1 cup old-fashioned oats

⅓ cup sliced almonds

¼ cup dried cranberries, no sugar added

1 tbsp pure maple syrup

Dollop of whipped cream (optional)

1

Preheat oven to 350 degrees F. Lightly grease an 8x8-inch baking dish with ½ tbsp olive oil.

2

Add apples, cinnamon, and ginger to a mixing bowl and gently stir until evenly coated. Spread apple mixture into the bottom of the prepared baking dish, reserving the mixing bowl.

3

To the reserved mixing bowl, add oats, almonds, cranberries, maple syrup, and remaining 1½ tbsp of olive oil. Toss to evenly combine. Pour oat mixture evenly over apples.

4

Cover baking dish with aluminum foil and bake in preheated oven for 20 minutes. Remove cover and bake until oats are lightly browned, about 10 to 20 minutes more. Serve warm or at room temperature with a dollop of whipped cream, if desired.

Nutrition Facts

Amount per serving

2½ cups old-fashioned oats

2 medium-ripe bananas, peeled

2 large eggs

1 cup unsweetened soy milk, or milk of your choice

2 tsp pure vanilla extract

⅓ cup natural smooth peanut butter

¾ tsp baking powder

¼ tsp kosher salt

½ cup semi-sweet chocolate chips

Oil, for pan

1

Preheat a griddle or large skillet over medium-low heat. Place oats in a blender or food processor and blend until it becomes a fine flour. Add bananas, eggs, milk, vanilla extract, peanut butter, baking powder, and salt and blend until completely smooth, about 30 seconds to 1 minute. Gently fold in chocolate chips (or reserve them to be served on top of the pancakes).

2

Lightly oil the cooking surface and scoop ¼ cupof batter onto it, being sure to leave space between each. Cook until bubbles form, about 1 to 2 minutes. Flip pancakes and cook 1 to 2 minutes more. Serve warm.

Nutrition Facts

1 tsp extra-virgin olive oil

1 small red onion, diced

1 orange bell pepper, diced

1 red bell pepper, diced

1 medium tomato, diced

1 15-oz can low-sodium black beans, drained and rinsed

8 eggs, whisked

¾ cup low-fat shredded pepper jack cheese

6 8-inch whole wheat tortillas

1

Place a cast-iron skillet (or large skillet) over medium to high heat. Add oil and onion, cook for 5 minutes, until lightly sauteed. Add orange, red bell pepper, and tomato, cook until tender, about 4 to 5 minutes. Stir in black beans. Transfer to a serving plate.

2

Wipe down the skillet, spray with cooking spray, and pour eggs into the pan. Cook over medium-low heat, stirring frequently, until eggs are set, about 3 to 5 minutes.

3

Evenly divide bean-veggie mixture and eggs amongst 6 tortillas and top each with 2 tbsp cheese. Fold tortilla over the mixture, fold in the side and roll until completely closed.

Nutrition Facts

⅔ cup milk

⅓ cup plain nonfat Greek yogurt

1 cup old-fashioned oats

1 tbsp chia seeds

½ medium banana, mashed

1 cup fresh blueberries

1 cup fresh sliced strawberries

¼ cup chopped walnuts

1

Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.

2

Divide oat mixture into 2jars with lids. Top each with half the blueberries, strawberries, and walnuts.

3

Refrigerate for at least 4 hours or overnight.

Nutrition Facts

Amount per serving

2 cups frozen whole strawberries

1 banana, fresh or frozen

1 medium cooked beet (or ½ cup beet puree), cooled

1 cup nonfat Greek yogurt, plain or vanilla

2 tbsp chia seeds

½ cup liquid, such as nonfat milk, unsweetened soy milk, almond milk, or oat milk

Blueberries, pomegranate arils, and coconut flakes, for topping (optional)

1

Combine all ingredients in a blender and blend until smooth but still thick, about 2 to 3 minutes.

2

Pour into a bowl. Sprinkle with blueberries, pomegranate arils and coconut flakes, if using.

Nutrition Facts

Amount per serving

3 cups old-fashioned oats

2 cups raw, unsalted nuts (such as pecans, almonds, peanuts)

1 cup unsalted seeds (such as shelled sunflower seeds, pepitas, hemp seeds)

¾ tsp kosher salt

¾ tsp ground cinnamon

¼ cup light-tasting olive oil

¼ cup honey

1 tsp pure vanilla extract

1

Preheat oven to 350 degrees F. Line a large, rimmed baking sheet with parchment paper.

2

In a large mixing bowl, place all of the ingredients. Toss until all of the ingredients are evenly coated.

3

Spread the oat mixture evenly on the prepared baking sheet.

4

Bake in the preheated oven until the mixture is nicely browned, about 20 to 25 minutes, stirring halfway through and being careful not to overcook. Serve with milk or over a scoop of lowfat yogurt.

Nutrition Facts

1 slice whole-wheat bread, toasted

1 tbsp sunflower seed butter

1 small banana, sliced

2 tsp toasted sunflower seeds

1

Spread sunflower seed butter over toast.

2

Top with sliced banana and sunflower seeds.

Nutrition Facts

Amount per serving

2 cups low-fat buttermilk

½ cup rolled oats

2 eggs, lightly beaten

1 large ripe banana, mashed

2 tbsp almond butter (or peanut butter), plus additional for topping

1¼ cup whole-wheat flour

¼ cup ground flaxseed

2 tbsp chia seeds

1½ tsp baking powder

½ tsp baking soda

1 tsp ground cinnamon (optional)

Sliced strawberries, kiwi, bananas, for topping

1

Preheat waffle maker according to the manufacturer’s instructions.

2

In a medium bowl, add buttermilk and oats, whisk together and let sit for 10 to 15 minutes. Whisk in eggs, mashed banana, and almond butter.

3

In a large mixing bowl, whisk together flour, flaxseed, chia seeds, baking powder, baking soda, and cinnamon, if using. Pour wet mixture into dry and stir until just combined.

4

Pour the batter onto the waffle maker, using the amount recommended by the manufacturer. Close the lid and cook until waffles are golden brown and crispy, about 3 to 5 minutes.

5

Serve immediately, topped with fresh fruit and almond butter, if desired.

Nutrition Facts

½ cup raw buckwheat groats

1½ cup coconut yogurt or Greek yogurt

¼ cup whole hazelnuts or almonds

2 tbsp shelled pumpkin seeds (pepitas)

2 tbsp ground flaxseed or chia seeds

1 tsp ground cinnamon

¼ cup dried figs, chopped

2 kiwis, peeled and sliced

1

Cook buckwheat per package instructions. Bring buckwheat and 1 cup of water to a boil. Reduce to a simmer, cook until tender, about 12 to 15 minutes. Cool slightly. Transfer cooked buckwheat evenly amongst two serving bowls.

2

Divide remaining ingredients evenly amongst two bowls.

Nutrition Facts

1 tbsp extra-virgin olive oil

1 small sweet onion, minced

2 medium sweet potatoes, skin intact (not peeled), cubed (3 cups diced)

1 cup mushrooms, sliced

1 green bell pepper, diced

¼ tsp kosher salt

⅛ tsp freshly ground black pepper

4 eggs

2 avocados, peeled and sliced

1

Place a large skillet over medium heat. Add oil, onion, and sweet potatoes, and cook, stirring occasionally. Cover with lid and let cook until sweet potato is tender and slightly charred, about 12 to 14 minutes.

2

Add mushrooms, bell pepper, salt and black pepper, and cook for another 5 to 7 minutes, until mushrooms are cooked. Crack eggs into a pan and cook until reaches desired consistency. Remove from heat.

3

Serve with avocado slices.

Nutrition Facts