23 High-Fiber Breakfast Recipes That Keep You Full All Morning

Mornings are easier when breakfast actually keeps you full.

These are the 23 high-fiber breakfast recipes we rely on most at home when we want something quick, made from pantry staples, and filling enough to get us through the morning without snacking an hour later.

They’re built around naturally fiber-rich ingredients like oats, fruit, nuts, seeds, whole grains, and beans — foods that add texture, flavor, and staying power without complicated prep.

Louise and I develop plant-forward recipes for a living, and over the years we’ve tested countless breakfasts to see what truly works for real routines. This is the list we come back to, whether we’re meal-prepping for the week or pulling something together on a busy morning.

You’ll find no-cook options, make-ahead baked goods, pancakes, and savory breakfasts — all designed to help you start the day feeling satisfied, not hungry halfway through it.

How much fiber should a high-fiber breakfast have?

A filling, high-fiber breakfast usually contains around 8–12 grams of fiber. In everyday terms, that amount helps slow digestion, supports steadier energy, and often means fewer cravings before lunch compared to low-fiber breakfasts.

You don’t need special ingredients or complicated recipes to reach that range. Most fiber-rich breakfasts simply combine a few whole foods that already work well together.

Common high-fiber breakfast ingredients include:

• Oats and rolled oats
• Chia seeds and flaxseed
• Berries, apples, pears, and bananas
• Nuts and seeds
• Whole-grain bread or tortillas
• Chickpeas, lentils, and white beans (especially for savory breakfasts)

The recipes below use these ingredients in practical, flexible ways — so breakfast feels easy to make and genuinely satisfying to eat.

Overnight & No-Cook Breakfasts

Easy options you can assemble the night before and enjoy straight from the fridge.

High-Protein Greek Yogurt Chia Pudding

Chia seeds provide most of the fiber here, while Greek yogurt adds protein to make this pudding especially filling. Easy to customize with fruit, nuts, or granola.

Spiced Apple Chia Pudding

Chia seeds and grated apple create a naturally fiber-rich base, with warm spices that make this no-cook breakfast feel cozy without being heavy.

Apple Cinnamon Overnight Oats

Rolled oats and apples deliver steady fiber and natural sweetness, making this a classic overnight breakfast that actually keeps you satisfied.

Banana overnight oats

Oats and ripe bananas work together to create a creamy, fiber-rich breakfast that’s gentle, filling, and easy to prep ahead.

Greek yogurt overnight oats

A balanced mix of oats and Greek yogurt, with fiber from the oats and toppings like fruit or nuts doing most of the work.

Make Ahead Healthy Muffins

Greek Yogurt Banana Bread (Oil-Free)

Bananas, walnuts, and whole-grain flour add fiber and texture, making this banana bread more satisfying than traditional versions.

Apple Cinnamon Muffins

Whole-grain flour and chunks of apple give these muffins their fiber boost, while cinnamon keeps them familiar and cozy.

Vegan Banana Muffins

Ripe bananas and pantry staples create a simple muffin where fiber comes naturally from whole ingredients.

High-Fiber Oat Muffins

Oats, chia seeds, and Greek yogurt combine for a hearty muffin that’s filling enough to work as a real breakfast.

Protein Apple Muffins

Apples and whole grains provide fiber, while added protein helps these muffins keep you full longer.

Carrot Cake Muffins (Oil-Free)

Grated carrots, rolled oats, and raisins add fiber and moisture, turning a classic treat into a more balanced breakfast.

Sweet Potato Oatmeal Muffins

Microwaved sweet potato and oats create a soft, comforting muffin with built-in fiber and natural sweetness.

Healthy Apple Bread

Packed with apples and whole grains, this loaf-style breakfast slices easily and stays satisfying throughout the week.

Healthy Oil-Free Granola

Oats, nuts, seeds, and tahini form crunchy clusters that add fiber and texture to yogurt or fruit bowls – without any oil.

Pancakes

Oatmeal Pancakes

Blended whole oats form the base of these pancakes, giving them more fiber and staying power than standard pancakes.

Egg-free pancakes

Made with whole grains and simple pantry ingredients, these pancakes are easy to build fiber into with fruit or nut toppings.

Banana pancakes

Bananas and whole grains add fiber and natural sweetness, especially when paired with berries or nut butter.

Savory High Fiber Breakfasts

Savory breakfasts can be especially satisfying if you prefer less sweetness in the morning or want a fiber-rich option that feels more like a meal.

Tofu Scramble

The fiber comes from plenty of vegetables and whole-grain sides, making this protein-rich scramble more filling overall.

Egg-Free Zucchini Frittata
Chickpea flour and grated zucchini supply the fiber in this sliceable, make-ahead savory breakfast.

Sheet Pan Eggs with Veggies

Roasted vegetables provide most of the fiber here, especially when served with whole-grain bread or tortillas.

Chickpea Frittata Muffins

Mini frittatas made with chickpea flour or whole chickpeas. Perfect for grab-and-go mornings.

Avocado toast with roasted chickpeas

Creamy avocado spread creates a rich base, while chickpeas and seeds add texture and a solid dose of fiber.

Strapatsada (Greek Scrambled Eggs)

Fresh tomatoes add volume and fiber, especially when served over whole-grain toast.

Whether you prefer overnight jars, baked breakfasts, pancakes, or savory options, these recipes are built to help you start the day feeling steady and satisfied — not chasing snacks by mid-morning.

Pick one or two to prep this week, see how your mornings feel, and adjust from there.

What recipe are you prepping first: The Greek Yogurt Chia Pudding or the Healthy Apple Cinnamon Overnight Oats? Let us know in the comments!