11 High Fiber Low Calorie Breakfast Ideas That Support Digestion

As a breakfast enthusiast always on the lookout for tasty and healthy options, I’ve found some real winners. Starting your day with meals that are both delicious and good for your digestion is a fantastic way to manage your weight and kickstart your morning. From overnight chia pudding to lentil wraps, these high fiber, low calorie breakfasts are true game-changers. Ready to give your morning routine a healthy boost? Let’s explore these delightful breakfast ideas together.

Overnight Chia Pudding

Overnight Chia Pudding is a delicious and nutritious breakfast option that’s both high in fiber and low in calories, making it a perfect choice for those looking to maintain a healthy diet. The key ingredient, chia seeds, are known for their high fiber content, which not only helps keep you full throughout the morning but also supports digestive health.

This pudding is incredibly simple to prepare and can be customized with a variety of toppings and flavors to suit your taste preferences. The beauty of Overnight Chia Pudding is that it requires minimal effort; you simply mix the ingredients the night before, and let them sit in the refrigerator overnight. By morning, the chia seeds will have absorbed the liquid and expanded, creating a creamy, pudding-like texture.

This recipe yields enough pudding for 4-6 servings, allowing you to prepare breakfasts for several days in advance or feed a small group.

Ingredients (Serves 4-6):

• 1 cup chia seeds
• 4 cups almond milk (or any milk of choice)
• 1/4 cup maple syrup or honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• Fresh berries (such as strawberries, blueberries, or raspberries) for topping
• Nuts or seeds (such as almonds, walnuts, or pumpkin seeds) for topping

Instructions:

1. Combine Ingredients: In a large mixing bowl, add the chia seeds, almond milk, maple syrup (or honey), vanilla extract, and ground cinnamon. Stir well to guarantee that the chia seeds are evenly distributed and not clumping together.
2. Refrigerate: Cover the bowl with plastic wrap or transfer the mixture into individual serving jars. Place in the refrigerator for at least 4 hours, or ideally overnight, to allow the chia seeds to absorb the liquid and thicken.
3. Stir Before Serving: In the morning, give the pudding a good stir to break up any clumps and guarantee a smooth consistency. If the pudding is too thick, you can add a little more milk to reach your desired consistency.
4. Add Toppings: Divide the pudding into individual serving bowls or jars. Top with fresh berries and a sprinkle of nuts or seeds for added texture and flavor.
5. Serve: Enjoy your Overnight Chia Pudding immediately, or cover and keep it refrigerated for up to five days, making it a convenient option for meal prep.

Extra Tips:

To enhance the flavor of your Overnight Chia Pudding, consider adding a pinch of salt or a dash of nutmeg or cardamom to the mixture. You can also experiment with different milk alternatives, such as coconut or oat milk, for slight variations in taste and texture.

If you prefer your pudding sweeter, adjust the amount of maple syrup or honey to your liking. Additionally, layering the pudding with yogurt or smoothie for a parfait-like breakfast can create an exciting variation.

Berry and Yogurt Parfait

A Berry and Yogurt Parfait is a delightful and nutritious way to start your day. This breakfast dish combines creamy yogurt with a medley of fresh berries, offering a burst of flavor and a boost of fiber. Not only is it visually appealing, but it also boasts a revitalizing taste that can be enjoyed by everyone, from kids to adults.

This parfait is perfect for those looking to maintain a low-calorie diet while still indulging in a satisfying meal.

The beauty of a Berry and Yogurt Parfait lies in its simplicity and versatility. You can customize it based on personal preferences and availability of ingredients. Whether you’re hosting a brunch or simply enjoying a quiet morning at home, this dish is easy to prepare and can be assembled in minutes.

By using ingredients that are rich in fiber and low in calories, you can guarantee a healthy start to your day without compromising on taste.

Ingredients for 4-6 servings:

• 4 cups low-fat Greek yogurt
• 2 cups mixed fresh berries (such as strawberries, blueberries, raspberries)
• 1 cup granola
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• Fresh mint leaves for garnish (optional)

Instructions:

1. Prepare the Yogurt Base: In a large mixing bowl, combine the Greek yogurt, honey, and vanilla extract. Stir well until the ingredients are thoroughly blended and the yogurt is smooth and creamy.
2. Layer the Parfait: Gather 4 to 6 serving glasses or bowls. Begin by adding a layer of the yogurt mixture to each glass. Follow this with a layer of mixed berries. Confirm that the berries are evenly distributed to create a balanced flavor profile.
3. Add Crunch with Granola: After the berry layer, sprinkle a generous amount of granola over the berries. This will add a delightful crunch to your parfait and enhance its texture.
4. Repeat the Layers: Continue layering the yogurt, berries, and granola until the glasses are filled. Aim for at least two layers of each ingredient for a visually appealing presentation.
5. Finish with a Garnish: Top each parfait with a few fresh mint leaves for an extra touch of freshness and a pop of color. If desired, drizzle a small amount of honey over the top for added sweetness.
6. Chill and Serve: You can serve the parfaits immediately or chill them in the refrigerator for 10-15 minutes to enhance the flavors. Enjoy your Berry and Yogurt Parfait as a wholesome breakfast or a delightful snack.

Extra Tips:

When preparing your Berry and Yogurt Parfait, feel free to experiment with different types of berries and granola to suit your taste.

For a nut-free version, opt for granola that doesn’t contain nuts or seeds. If you prefer a dairy-free option, substitute the Greek yogurt with a plant-based yogurt alternative.

To keep the parfait fresh, assemble it just before serving to prevent the granola from becoming soggy. Finally, consider adding a tablespoon of chia seeds to the yogurt mixture for an additional boost of fiber and omega-3 fatty acids.

Avocado Toast With Whole Grain Bread

Avocado toast with whole grain bread is a nutritious and delicious breakfast option that perfectly aligns with a high fiber, low calorie diet. This dish combines the creamy texture of ripe avocados with the crunch of toasted whole grain bread, providing a satisfying start to your day.

It’s easy to prepare, packed with healthy fats, and can be customized with various toppings to suit your taste preferences. Whether you’re looking for a quick breakfast or a light brunch, avocado toast is a versatile and wholesome choice.

The key to making the perfect avocado toast is choosing ripe avocados and using quality whole grain bread. Whole grain bread is higher in fiber and nutrients compared to white bread, making it a healthier option.

Avocados aren’t only delicious but also rich in heart-healthy monounsaturated fats, fiber, and various essential vitamins and minerals. When these two ingredients are combined, they create a breakfast that isn’t only filling but also beneficial for your overall health.

Ingredients (Serves 4-6):

• 4-6 slices of whole grain bread
• 3 ripe avocados
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Optional toppings: cherry tomatoes, radish slices, red pepper flakes, or fresh herbs (such as cilantro or parsley)

Cooking Instructions:

1. Prepare the Bread: Begin by preheating your oven or toaster. Toast the slices of whole grain bread until they’re golden brown and crispy. This usually takes about 3-5 minutes in a toaster or 5-7 minutes in an oven at 350°F.
2. Mash the Avocados: While the bread is toasting, cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Add the lemon juice, salt, and pepper. Use a fork to mash the avocado until you reach your desired consistency. Some prefer a smoother texture, while others like it chunky.
3. Assemble the Toast: Once the bread is toasted, spread a generous amount of mashed avocado on each slice. Make sure to cover the entire surface for an even flavor in each bite.
4. Add Toppings: If desired, top the avocado spread with optional toppings like cherry tomatoes, radish slices, red pepper flakes, or fresh herbs. This not only enhances the flavor but also adds some color and extra nutrients to your dish.
5. Serve and Enjoy: Serve the avocado toast immediately to enjoy the best texture and flavor. It’s perfect for a quick breakfast or a nutritious brunch.

Extra Tips:

When selecting avocados, look for ones that yield slightly to gentle pressure, indicating they’re ripe. If they’re too firm, let them sit at room temperature for a day or two.

To prevent the avocado from browning, mix it with lemon juice immediately after mashing. If you want to add a bit more protein to your breakfast, consider topping the avocado toast with a poached or soft-boiled egg.

This not only increases the nutrient content of your meal but also complements the creamy avocado perfectly.

Green Smoothie Bowl

Start your morning with a nutrient-packed Green Smoothie Bowl that isn’t only high in fiber but also low in calories. This delightful bowl is perfect for those who want to kickstart their day with a healthy and energizing meal. The fresh greens combined with fruits and toppings create a symphony of flavors and textures that will leave you feeling satisfied and ready to tackle the day ahead.

Whether you’re a fan of smoothies or looking for a new breakfast option, this Green Smoothie Bowl is bound to become a favorite in your morning routine.

The beauty of this recipe lies in its simplicity and versatility, allowing you to customize it to your taste preferences. The core of the bowl is a creamy green smoothie made from spinach, banana, and avocado, which provides a smooth and thick base. Topped with a variety of fresh fruits, nuts, seeds, and granola, this dish offers a balanced combination of fiber, vitamins, and minerals.

It’s perfect for serving 4-6 people, making it an excellent choice for a family breakfast or a small gathering.

Ingredients (Serving Size: 4-6 people):

• 4 cups fresh spinach leaves
• 2 ripe bananas
• 1 ripe avocado
• 1 cup unsweetened almond milk
• 2 tablespoons chia seeds
• 2 tablespoons honey or maple syrup (optional)
• 1 teaspoon vanilla extract
• 1 cup fresh mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 1/4 cup sliced almonds
• 1/4 cup pumpkin seeds
• 1 tablespoon shredded coconut

Instructions:

1. Prepare the Base: In a blender, combine the fresh spinach leaves, ripe bananas, ripe avocado, unsweetened almond milk, chia seeds, honey or maple syrup (if using), and vanilla extract. Blend until smooth and creamy, making sure there are no chunks of spinach or avocado left.
2. Adjust the Consistency: Check the consistency of the smoothie. If it’s too thick for your liking, add more almond milk a tablespoon at a time until you reach the desired consistency. The smoothie should be thick enough to hold toppings without them sinking.
3. Divide the Smoothie: Pour the blended smoothie evenly into 4-6 bowls, depending on the number of servings you desire.
4. Add the Toppings: Start by arranging the fresh mixed berries over the smoothie base. Follow with a scattering of granola, then sprinkle the sliced almonds, pumpkin seeds, and shredded coconut on top for added crunch and flavor.
5. Serve Immediately: Serve the Green Smoothie Bowl immediately to guarantee the toppings remain fresh and crunchy.

Extra Tips:

For the creamiest texture, confirm that your bananas and avocado are ripe. If you prefer your smoothie bowl colder, use frozen bananas or add a few ice cubes while blending.

Feel free to substitute any of the toppings with your favorites, like sliced kiwi, mango, or nuts of your choice. To enhance the nutritional value, consider adding a scoop of your preferred protein powder to the smoothie blend.

Quinoa Breakfast Bowl

Start your day on a healthy note with a Quinoa Breakfast Bowl that’s both high in fiber and low in calories. This dish combines the nutty flavor of quinoa with the sweetness of fresh fruits and the crunch of nuts and seeds, creating a satisfying and nutritious breakfast option. Quinoa is a fantastic source of plant-based protein and fiber, making it an ideal choice for those looking to maintain a balanced diet. Not only is this bowl packed with nutrients, but it also keeps you full and energized throughout the morning.

This Quinoa Breakfast Bowl is versatile and can be customized to fit your taste preferences. Whether you enjoy the tartness of berries or the creaminess of bananas, this recipe allows you to mix and match your favorite fruits. Additionally, by adding a variety of nuts and seeds, you can enhance the texture and add more nutritional benefits. Perfect for serving a family or prepping for the week, this recipe yields enough for 4 to 6 servings, making it a convenient and delicious breakfast solution.

Ingredients (Serving Size: 4-6 people):

• 1 1/2 cups quinoa
• 3 cups water
• 1/4 teaspoon salt
• 1 cup almond milk (or any milk of your choice)
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1 cup fresh berries (e.g., strawberries, blueberries, raspberries)
• 2 bananas, sliced
• 1/4 cup chopped nuts (e.g., almonds, walnuts, pecans)
• 2 tablespoons chia seeds
• 2 tablespoons pumpkin seeds
• 1/4 cup unsweetened coconut flakes (optional)

Cooking Instructions:

1. Rinse the Quinoa: Begin by rinsing 1 1/2 cups of quinoa under cold water using a fine-mesh sieve. This step is essential to remove the natural coating, called saponin, which can make quinoa taste bitter.
2. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa, 3 cups of water, and 1/4 teaspoon of salt. Bring the mixture to a boil over medium-high heat. Once it starts boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes until the quinoa is tender and has absorbed the water.
3. Prepare the Base: Once the quinoa is cooked, remove it from the heat and let it sit, covered, for 5 minutes. Then, fluff it with a fork. Stir in 1 cup of almond milk, 2 tablespoons of honey or maple syrup, 1 teaspoon of vanilla extract, and 1 teaspoon of ground cinnamon. Mix well to combine.
4. Assemble the Bowl: Divide the quinoa mixture evenly among 4 to 6 bowls. Top each bowl with a generous serving of fresh berries and sliced bananas.
5. Add the Crunch: Sprinkle each bowl with a mix of chopped nuts, chia seeds, and pumpkin seeds. For an extra touch of flavor and texture, you can also add unsweetened coconut flakes if desired.
6. Serve and Enjoy: Serve the Quinoa Breakfast Bowl warm or chilled, depending on your preference. Enjoy a hearty and healthy start to your day!

Extra Tips:

Feel free to experiment with different types of milk, such as oat or coconut milk, to suit your taste preferences or dietary restrictions. To save time in the morning, you can cook the quinoa in advance and store it in the refrigerator for up to 3 days. This way, you can quickly assemble your breakfast bowl with fresh toppings before heading out the door.

Additionally, for added sweetness, consider drizzling a little extra honey or maple syrup on top of the finished bowls.

Whole Wheat Banana Pancakes

Start your day with these delicious and nutritious Whole Wheat Banana Pancakes. Not only are they a delightful breakfast treat, but they’re also high in fiber and low in calories, making them perfect for those looking to maintain a healthy lifestyle.

The use of whole wheat flour and ripe bananas adds natural sweetness and fiber, while keeping the calorie count in check. These pancakes are fluffy, flavorful, and guaranteed to please both children and adults alike.

The combination of mashed bananas and whole wheat flour provides a hearty texture and a natural sweetness that eliminates the need for added sugars. The bananas also provide essential nutrients, such as potassium and vitamin B6.

Pair these pancakes with fresh fruit, a dollop of yogurt, or a drizzle of honey for a well-rounded breakfast. This recipe serves 4-6 people, making it perfect for a family breakfast or a brunch with friends.

Ingredients (Serves 4-6):

• 2 cups whole wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 large ripe bananas, mashed
• 2 large eggs
• 1 1/2 cups milk (dairy or non-dairy)
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• 2 tablespoons coconut oil or butter, melted
• Cooking spray or additional oil for the pan

Cooking Instructions:

1. Prepare the Dry Ingredients: In a large bowl, whisk together the whole wheat flour, baking powder, baking soda, and salt until well combined. This guarantees that the leavening agents are evenly distributed, which helps the pancakes rise evenly.
2. Mix the Wet Ingredients: In a separate bowl, mash the bananas until smooth. Add the eggs, milk, honey, vanilla extract, and melted coconut oil (or butter). Whisk the mixture until all ingredients are thoroughly combined.
3. Combine Wet and Dry Ingredients: Pour the wet ingredients into the bowl with the dry ingredients. Gently stir with a spatula or wooden spoon until just combined. Be careful not to overmix, as this can make the pancakes tough.
4. Preheat the Pan: Heat a non-stick skillet or griddle over medium heat. Lightly coat the surface with cooking spray or a small amount of oil.
5. Cook the Pancakes: Pour about 1/4 cup of batter onto the skillet for each pancake. Cook for 2-3 minutes until bubbles form on the surface and the edges start to appear set. Flip the pancakes and cook for an additional 2 minutes or until golden brown and cooked through.
6. Serve and Enjoy: Serve the pancakes warm with your choice of toppings such as fresh berries, sliced bananas, a drizzle of honey, or a spoonful of yogurt.

Extra Tips:

For the best results, use ripe bananas as they’re sweeter and mash more easily. If your bananas aren’t ripe enough, you can speed up the ripening process by placing them in a paper bag for a day or two.

When mixing the batter, avoid over-stirring to prevent the pancakes from becoming dense. You can make the pancakes ahead of time and freeze them for a quick breakfast option on busy mornings. Simply reheat in the toaster or microwave before serving.

Spinach and Mushroom Omelet

Start your day on a healthy note with this high fiber, low calorie Spinach and Mushroom Omelet. This dish isn’t only packed with nutrients but is also satiating, thanks to the fiber-rich spinach and mushrooms. Perfect for a breakfast that will keep you energized throughout the morning, this omelet is a delicious way to incorporate more vegetables into your meal.

With its light texture and savory flavor, it’s a breakfast option that everyone in the family will enjoy. Spinach and mushrooms are excellent sources of fiber and essential vitamins, making them ideal ingredients for a nutritious breakfast. The combination of these vegetables with eggs results in a protein-rich meal that can help keep you full until lunch.

This recipe serves 4-6 people, making it perfect for a family breakfast or a meal prep option for the week. Let’s get started on creating this delightful omelet.

Ingredients for 4-6 servings:

• 8 large eggs
• 1 cup fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1/2 cup onion, finely chopped
• 1/2 cup bell pepper, diced
• 1/4 cup low-fat milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons olive oil
• 1/2 cup grated low-fat cheese (optional)

Cooking Instructions:

1. Prepare the Vegetables: Begin by washing and chopping the spinach, mushrooms, onion, and bell pepper. Set aside each of the vegetables separately for easy access while cooking.
2. Whisk the Eggs: In a large bowl, crack the eggs and add the low-fat milk, salt, and pepper. Whisk the mixture until it’s well combined and slightly frothy. This will guarantee a light and fluffy omelet.
3. Sauté the Vegetables: Heat one tablespoon of olive oil in a non-stick skillet over medium heat. Add the onions and bell peppers, sautéing until they’re soft and translucent. Add the mushrooms and cook until they’re tender, followed by the spinach, cooking until it’s wilted. Remove the vegetables from the skillet and set them aside.
4. Cook the Omelet: In the same skillet, add the remaining tablespoon of olive oil. Pour the egg mixture into the skillet, swirling it gently to guarantee even distribution. Allow the eggs to cook undisturbed until the edges start to set.
5. Add the Vegetables: Once the edges are set but the center is still slightly runny, evenly distribute the sautéed vegetables over half of the omelet. If using cheese, sprinkle it over the vegetables.
6. Fold the Omelet: Using a spatula, carefully fold the empty half of the omelet over the vegetables. Let it cook for another 1-2 minutes, allowing the cheese to melt and the omelet to cook through completely.
7. Serve: Gently slide the omelet onto a serving platter and cut it into portions. Serve hot, garnished with fresh herbs if desired.

Extra Tips:

When cooking the omelet, make sure to keep the heat at medium to prevent the eggs from browning too much or burning. If you prefer a creamier texture, you can add a little more milk to the egg mixture.

For added flavor, consider incorporating herbs such as parsley or dill. Also, feel free to use a variety of mushrooms for a more complex flavor profile. Enjoy your healthy, high fiber breakfast!

Apple Cinnamon Oatmeal

This recipe is designed to serve 4-6 people, making it an excellent choice for family breakfasts or meal prepping for the week. By using wholesome ingredients like rolled oats, fresh apples, and spices, you can enjoy a satisfying meal that’s high in fiber and packed with nutrients, without the extra calories.

Whether you’re looking to maintain a healthy lifestyle or simply enjoy a flavorful breakfast, this Apple Cinnamon Oatmeal is sure to become a staple in your morning routine.

Ingredients for 4-6 servings:

• 2 cups rolled oats
• 4 cups water or milk (dairy or non-dairy)
• 2 medium apples, peeled, cored, and diced
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 tablespoons honey or maple syrup (optional)
• 1/4 cup chopped nuts (such as walnuts or pecans)
• 1/4 cup raisins (optional)

Cooking Instructions:

1. Prepare the Base: In a large saucepan, combine the rolled oats, water or milk, diced apples, ground cinnamon, and salt. Stir to mix the ingredients thoroughly.
2. Cook the Oatmeal: Place the saucepan over medium heat and bring the mixture to a gentle boil. Once it reaches a boil, reduce the heat to low and let it simmer. Stir occasionally to prevent sticking and guarantee even cooking.
3. Simmer Until Creamy: Allow the oatmeal to cook for about 10-15 minutes, or until it reaches your desired consistency. The apples should be tender, and the oats should be creamy.
4. Sweeten and Enhance Flavor: If desired, stir in the honey or maple syrup to add a touch of sweetness. Adjust the sweetness according to your preference.
5. Add Crunch and Texture: Once the oatmeal is cooked, remove it from the heat and stir in the chopped nuts and raisins (if using). These add a delightful crunch and extra texture to the dish.
6. Serve Warm: Divide the oatmeal into bowls and serve warm. You can top each serving with additional nuts, a sprinkle of cinnamon, or a drizzle of honey if desired.

Extra Tips:

For a richer flavor, consider using a mixture of water and milk or entirely milk to cook the oats. If you prefer a thicker consistency, reduce the liquid slightly, or for a thinner texture, add more liquid.

Feel free to experiment with different types of apples or add other fruits like pears or berries for variety. If you’re preparing this dish ahead of time, you can store the cooked oatmeal in the refrigerator for up to 3 days and reheat it with a splash of milk or water to loosen it up before serving.

Almond Butter and Banana Rice Cakes

Start your morning with a nutritious and delicious breakfast that’s both high in fiber and low in calories: Almond Butter and Banana Rice Cakes. This simple yet satisfying dish combines the nutty richness of almond butter with the natural sweetness of bananas, all atop crunchy rice cakes. Perfect for a busy morning, this recipe can be prepared in just a few minutes and offers a balanced start to your day. Each serving is packed full of fiber, helping to keep you full and energized until your next meal.

Ideal for a group of 4-6 people, this recipe isn’t only easy to make but also customizable to suit different taste preferences. You can choose to add a variety of toppings such as chia seeds, flaxseeds, or a sprinkle of cinnamon to enhance the nutritional profile and flavor. Whether you’re preparing breakfast for family or friends, these Almond Butter and Banana Rice Cakes are sure to be a hit at the breakfast table.

Ingredients (Serves 4-6):

• 8-12 rice cakes
• 1 cup of almond butter
• 4 ripe bananas
• 2 tablespoons of honey (optional)
• 2 tablespoons of chia seeds (optional)
• 1 teaspoon of ground cinnamon (optional)

Cooking Instructions:

1. Prepare the Rice Cakes: Begin by laying out the rice cakes on a clean, flat surface such as a large serving tray or cutting board. Confirm there’s enough space between each rice cake to comfortably add the toppings.
2. Spread the Almond Butter: Using a butter knife or a small spatula, spread a generous amount of almond butter over each rice cake. Aim for a smooth and even layer to confirm each bite is flavorful.
3. Slice the Bananas: Peel the bananas and slice them into thin, even rounds. This will help them lay flat and stick to the almond butter on the rice cakes.
4. Assemble the Toppings: Place the banana slices neatly over the almond butter on each rice cake. You can layer them slightly if needed to confirm each rice cake is well-covered.
5. Add Optional Ingredients: If desired, drizzle a small amount of honey over the banana slices for added sweetness. Sprinkle chia seeds and a dash of cinnamon for extra flavor and nutritional benefits.
6. Serve and Enjoy: Once the rice cakes are fully assembled, they’re ready to be served. Arrange them on a serving platter and enjoy your healthy, fiber-rich breakfast.

Extra Tips:

For a vegan version of this recipe, simply omit the honey or replace it with a plant-based sweetener like agave syrup. If you prefer a different nut butter, feel free to substitute almond butter with peanut butter, cashew butter, or sunflower seed butter depending on your taste and dietary needs.

To save time in the morning, you can pre-slice the bananas and measure out the toppings the night before, making assembly even quicker. Remember, the key to this dish is fresh and ripe bananas, as they provide the best sweetness and texture.

Lentil and Vegetable Breakfast Wrap

Start your day with a nutritious and satisfying Lentil and Vegetable Breakfast Wrap. This high fiber, low calorie breakfast option is perfect for those who want to enjoy a hearty meal without compromising on health. Packed with protein-rich lentils, colorful vegetables, and wrapped in a whole grain tortilla, this breakfast wrap isn’t only delicious but also provides the energy and nutrients needed to kickstart your morning.

The combination of earthy lentils, crisp bell peppers, and tender spinach creates a filling and flavorful base that’s both wholesome and appetizing. This recipe is versatile, allowing you to customize the vegetable fillings to suit your taste or what you have on hand. Perfect for a family breakfast or a group brunch, this wrap can be prepared in advance and enjoyed on-the-go.

Ingredients (Serves 4-6 people):

• 1 cup dry lentils, rinsed
• 4 cups water
• 1 tablespoon olive oil
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups fresh spinach leaves
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 6 whole grain tortillas
• Optional: 1 avocado, sliced

Cooking Instructions:

1. Cook the Lentils: In a medium saucepan, add the rinsed lentils and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to a simmer. Cook for about 20-25 minutes or until the lentils are tender. Drain any excess water and set the lentils aside.
2. Sauté Vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent, about 2-3 minutes.
3. Add Bell Peppers: Add the diced red and yellow bell peppers to the skillet. Cook for another 3-4 minutes, stirring occasionally, until the peppers are slightly softened.
4. Season and Add Spinach: Stir in the cumin powder, paprika, salt, and pepper. Add the fresh spinach leaves and cook until they’re wilted, about 2 minutes.
5. Combine with Lentils: Add the cooked lentils to the skillet with the vegetables. Mix well to guarantee the lentils are evenly distributed with the vegetables and spices. Cook for an additional 2-3 minutes to heat everything through.
6. Assemble the Wraps: Warm the whole grain tortillas in a dry skillet or microwave. Spoon a generous amount of the lentil and vegetable mixture onto each tortilla. Optionally, add slices of avocado before wrapping.
7. Wrap and Serve: Fold in the sides of the tortilla and roll it up from the bottom to form a wrap. Serve immediately, or wrap in foil for a convenient breakfast on-the-go.

Extra Tips:

For added flavor, consider topping the filling with a sprinkle of your favorite shredded cheese or a dollop of Greek yogurt. If you prefer a spicier kick, add a pinch of red pepper flakes or a dash of hot sauce to the vegetable mix.

The lentil and vegetable mixture can be prepared a day in advance and stored in the refrigerator, making it a time-saving option for busy mornings. When reheating, add a splash of water or broth to maintain moisture. Enjoy your wraps with a side of fresh fruit or a glass of freshly squeezed juice for a complete and balanced breakfast.

High Fiber Breakfast Muffins

Looking for a delicious breakfast option that’s both high in fiber and low in calories? These High Fiber Breakfast Muffins are the perfect solution! Packed with nutrient-rich ingredients like oats, whole wheat flour, and fresh fruits, these muffins aren’t only satisfying but also a great way to kick-start your day with a healthy meal.

Whether you’re eating on the go or enjoying a leisurely morning at home, these muffins offer a hearty and flavorful breakfast that you can feel good about.

These muffins are designed to serve 4-6 people, making them a great option for family breakfasts or meal prep for the week. They’re easy to make and can be stored for a few days, allowing you to enjoy a healthy breakfast without the morning rush.

The combination of whole grains, fruits, and a touch of sweetness guarantees that these muffins aren’t only nutritious but also incredibly tasty.

Ingredients (serving size: 4-6 people):

• 1 cup whole wheat flour
• 1 cup rolled oats
• 1/4 cup ground flaxseed
• 1/2 cup unsweetened applesauce
• 1/2 cup skim milk or plant-based milk
• 1/4 cup honey or maple syrup
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 cup mixed berries (fresh or frozen)
• 1/4 cup chopped nuts (optional)

Cooking Instructions:

1. Preheat the Oven: Set your oven to 375°F (190°C) and prepare a muffin tin with paper liners or lightly grease it to prevent sticking.
2. Mix Dry Ingredients: In a large bowl, combine the whole wheat flour, rolled oats, ground flaxseed, baking powder, baking soda, cinnamon, and salt. Stir until well mixed.
3. Combine Wet Ingredients: In a separate bowl, whisk together the applesauce, milk, honey or maple syrup, eggs, and vanilla extract until smooth.
4. Combine Mixtures: Pour the wet ingredients into the dry ingredients, stirring gently until just combined. Be careful not to overmix, as this can make the muffins dense.
5. Add Berries and Nuts: Gently fold in the mixed berries and chopped nuts, if using, making sure they’re evenly distributed throughout the batter.
6. Fill the Muffin Tin: Divide the batter evenly among the muffin cups, filling each about three-quarters full.
7. Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Cool: Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely.

Extra Tips:

For an additional boost of fiber, consider adding a tablespoon of chia seeds to the batter. You can also experiment with different fruits such as diced apples or mashed bananas for variety.

If you prefer a sweeter muffin, increase the amount of honey or maple syrup slightly, but remember to adjust the wet ingredients accordingly to maintain the right consistency.

These muffins can be stored in an airtight container at room temperature for up to three days or frozen for up to a month for easy and convenient breakfasts.

Enjoy your muffins warm or at room temperature, and pair them with a cup of your favorite morning beverage for a complete breakfast experience.