Recipes
If you think that protein shake or protein bar supplies all the nutrients you need in the morning, you’re missing an important part of the picture. “Protein is important, but we shouldn’t forget about fiber,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF.
Eating a high-fiber breakfast not only benefits your digestive system in a myriad of ways—from nurturing beneficial gut bacteria to preventing constipation—it also keeps you satisfied, helping you “feel fuller for longer” (a.k.a “less hangry at 10:00 a.m.”), Nielsen says. What’s more, the vast majority of Americans don’t hit their daily fiber goal, period (that’s 25 grams for most women and 38 for most men, for reference), making it all the more important to ensure your breakfast is packing.
Besides, a high-fiber breakfast doesn’t have to mean one that’s stodgy or boring. While we adore fiber-rich classics like oatmeal and shredded wheat, to be clear, they can sometimes feel a little, ahem, tired, especially if you’re someone who likes to keep things interesting at mealtime. (Raises hand.) With a little thinking outside the box, though, it’s actually not too tough to craft an inventive morning meal that piles on the fiber and satisfies your taste buds along the way.
To illustrate this, we asked Nielsen to come up with a few original high-fiber breakfast recipes. Whether solid, sippable, or somewhere in between, these options all feature some kind of novel twist on a familiar classic, incorporating surprising ingredients like cardamom and curry powder (yes, really). “I really love showing people how simple it is to take things from very basic to something you’ll crave,” Nielsen says. And to be clear, none of these recipes pile on the fiber at the expense of other nutrients—all of them will yield a well-rounded meal that balances protein and healthy fats to boot.
Photo by Desiree Nielsen, RD
Recipes Creamy Cinnamon Bun Smoothie
We’ll take a cinnamon bun in any form, especially if it happens to be capable of satisfying our fiber needs on top of our sweet cravings. Just be forewarned that you might be taken aback by the source of that fiber at first: Navy beans and other white beans are one of Nielsen’s “secret weapons” to boost fiber because they blend up well and have a neutral flavor that doesn’t interfere with the other ingredients. Soy milk, banana slices, and almond butter will also add to the fiber count. Get the recipe.
Bonus tip: This smoothie recipe is a great option for people who tend to find themselves pressed for time in the a.m. As “someone who’s busy in the mornings. I love that you can just put all of these healthful foods into the blender and make yourself a really balanced meal in three minutes flat,” Nielsen says. Itching for something to munch on? Try pairing your smoothie with a slice of cinnamon-sugar toast or a few energy balls.
Photo by Desiree Nielsen, RD
Recipes Cardamom Berry Chia Yogurt Bowl
This recipe is basically a mashup of two breakfast classics: chia pudding and Greek yogurt bowls, according to Nielsen. Paired with a protein-rich Greek yogurt base, chia seeds and raspberries will offer a robust fiber dose. Meanwhile, flavoring agents like cardamom, cinnamon, and vanilla extract will help it taste like “more of an intentional meal,” Nielsen says. “Cardamom is my favorite sweet spice, so I’ll put it in almost everything,” she adds. Get the recipe.
Bonus tip: Feel free to use non-dairy Greek yogurt if you prefer to stick to plant-based food! Plus, don’t feel compelled to splurge on fresh raspberries if money is tight: Frozen works just fine, according to Nielsen. Just leave your berries in the fridge overnight so they can thaw. That way, they’ll “get really nice and sauce-y” in time for breakfast, Nielsen says.
Photo by Desiree Nielsen, RD
Recipes Boosted Avocado Toast with Pesto
With a basic avocado toast, “you’re already off to a great start” as far as fiber is concerned because the flagship ingredient is already a solid source, Nielsen says. However, swapping regular bread for sprouted-grain and adding white beans (hello again!) to the avocado blend will take it to a whole ’nother level. And while the pesto won’t add to the overall fiber content, it’ll offer a massive flavor boost, making “what is already a lovely breakfast taste restaurant-worthy,” Nielsen says. Get the recipe.
Bonus tip: Pair with sliced fruit or a leafy salad (yep, this hits even in the a.m.) to help round out the meal.
Photo by Desiree Nielsen, RD
Recipes Savory Curried Oats with Chickpeas
Of these five recipes, “this is sort of the wild card because it is so different,” Nielsen says. Oatmeal is typically eaten as a sweet breakfast in the US, but taking a savory route can be a creative way to switch things up if your palate is hankering for something new and exciting. Chickpeas, the centerpiece of this recipe, are an excellent plant-based source of both fiber and protein. What’s more, tahini—a paste made from ground sesame seeds common in Middle Eastern cuisine—will offer an additional fiber boost, Nielsen says, calling it her “secret ingredient.” Get the recipe.
Bonus tip: Sub in roasted chickpeas for the canned kind if you want more crunch. (Want to make roasted chickpeas yourself rather than buy in-store? Here’s a quick tutorial on how exactly to pull it off).
Photo by Desiree Nielsen, RD
Recipes Banana Oat Pancakes
Recently, a widespread egg shortage has sent many people in search of cheaper alternatives, and Nielsen has a surprising nomination: banana. “Many people don’t realize that banana makes an excellent egg replacement,” she says, “so this is a great switch from the typical white flour pancakes if you’re trying to get more fiber in.” Of course, the banana itself will provide some of the nutrient (fruit tends to be rich in the stuff, after all), but other ingredients like rolled oats and ground flax will contribute, too. The final product, in Nielsen’s words: “A nourishing, nutrient-dense pancake that’s easy enough for everyday use.” Get the recipe.
Bonus tip: Top with fruit or crushed nuts (Nielsen suggests hazelnuts or almonds) for some extra oomph.
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