22 High-Fiber High-Protein Breakfast Meals

Fuel your day with these delicious and satisfying breakfast meals that are packed with both fiber and protein. Starting your morning with a balanced breakfast can help you stay energized, focused, and full until your next meal. This collection of 22 recipes offers a variety of options, from quick and easy smoothies to hearty and flavorful egg dishes.

1. Chocolate-Strawberry Protein Shake

A classic combination of chocolate and strawberries makes this protein shake a delicious and nutritious way to start your day. It’s quick to make and perfect for those busy mornings.

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1/2 cup frozen strawberries
• 1/2 frozen banana
• 1 tbsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

2. High-Protein PB&J Baked Oats

This recipe is a fun and healthy twist on the classic peanut butter and jelly sandwich. It’s like having a warm and comforting bowl of oatmeal in a convenient baked form.

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp strawberry jam
• 1/2 tsp baking powder

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small baking dish, mix together the oats, milk, Greek yogurt, and baking powder.
3. Swirl in the peanut butter and jam.
4. Bake for 20-25 minutes, or until the oats are set.
5. Let it cool for a few minutes before serving.

3. Peaches & Cream Overnight Oats

Prepare this delicious and creamy breakfast the night before for a quick and easy morning meal. The combination of peaches and cream is a match made in heaven.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1/2 cup diced peaches (fresh or frozen)
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. In a jar or container, combine the oats, milk, and Greek yogurt.
2. Stir in the diced peaches and sweetener, if using.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

4. High-Protein Peanut Butter & Chocolate Chia Pudding

This chia pudding is a decadent and healthy breakfast that tastes like dessert. It’s packed with protein and fiber to keep you full and satisfied.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp cocoa powder
• 1 tbsp peanut butter
• 1 tbsp maple syrup (optional)

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, cocoa powder, and maple syrup.
2. Stir in the peanut butter until well combined.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. Top with your favorite toppings, such as fresh berries or nuts.

5. Creamy Raspberry-Peach Chia Seed Smoothie

A refreshing and fruity smoothie that’s perfect for a light yet filling breakfast. The chia seeds add a boost of fiber and help to create a creamy texture.

Ingredients:

• 1/2 cup frozen raspberries
• 1/2 cup frozen peaches
• 1/2 cup plain Greek yogurt
• 1/2 cup milk of your choice
• 1 tbsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

6. Avocado Toast with Burrata

Take your avocado toast to the next level with the addition of creamy burrata cheese. This simple yet elegant breakfast is a great source of healthy fats and protein.

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup burrata cheese
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions:

1. Spread the mashed avocado on the toasted bread.
2. Top with the burrata cheese.
3. Season with salt, pepper, and red pepper flakes, if desired.

7. Kiwi-Granola Breakfast Banana Split

A fun and healthy twist on the classic dessert. This breakfast banana split is a great way to get in a serving of fruit and protein in the morning.

Ingredients:

• 1 banana, split lengthwise
• 1/2 cup plain Greek yogurt
• 1/4 cup granola
• 1 kiwi, sliced
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Place the banana halves in a bowl.
2. Top with Greek yogurt, granola, and sliced kiwi.
3. Drizzle with honey or maple syrup, if desired.

8. High-Protein Mango & Tahini Overnight Oats

A unique and flavorful combination of mango and tahini makes these overnight oats a delicious and satisfying breakfast. The tahini adds a nutty flavor and a boost of protein.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1/4 cup diced mango (fresh or frozen)
• 1 tbsp tahini
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a jar or container, combine the oats, milk, Greek yogurt, and tahini.
2. Stir in the diced mango and sweetener, if using.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

9. Anti-Inflammatory Breakfast Bowl

Start your day with a bowl of anti-inflammatory goodness. This breakfast bowl is packed with nutrient-dense ingredients to help you feel your best.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup roasted sweet potatoes
• 1/4 cup black beans, rinsed and drained
• 1/4 avocado, sliced
• 1 fried egg
• A handful of spinach

Instructions:

1. In a bowl, combine the cooked quinoa, roasted sweet potatoes, and black beans.
2. Top with the sliced avocado, fried egg, and spinach.
3. Season with your favorite spices, such as turmeric and black pepper.

10. High-Protein Blueberry & Peanut Butter Chia Pudding

Another delicious chia pudding recipe that combines the classic flavors of blueberries and peanut butter. It’s a great make-ahead breakfast for busy mornings.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/4 cup blueberries (fresh or frozen)
• 1 tbsp peanut butter
• 1 tbsp maple syrup (optional)

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, and maple syrup.
2. Stir in the blueberries and peanut butter.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. Top with extra blueberries and a drizzle of peanut butter before serving.

11. Shredded Wheat with Raisins & Walnuts

A simple and classic breakfast that’s high in fiber. The raisins add a touch of sweetness, and the walnuts provide a boost of healthy fats and protein.

Ingredients:

• 2 shredded wheat biscuits
• 1/2 cup milk of your choice
• 1/4 cup raisins
• 1/4 cup chopped walnuts

Instructions:

1. Place the shredded wheat biscuits in a bowl.
2. Pour the milk over the biscuits.
3. Top with raisins and walnuts.

12. Chocolate-Cherry Protein Shake

This protein shake is a delicious and satisfying breakfast that tastes like a decadent dessert. The combination of chocolate and cherries is a classic for a reason.

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1/2 cup frozen cherries
• 1 tbsp cocoa powder
• 1 tbsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

13. Huevos Divorciados (Divorced Eggs)

A traditional Mexican breakfast dish, huevos divorciados features two eggs served with two different salsas, representing a “divorce.” It’s a flavorful and satisfying way to start your day.

Ingredients:

• 2 corn tortillas
• 2 eggs
• 1/4 cup red salsa
• 1/4 cup green salsa
• 1/4 cup black beans, rinsed and drained
• 1/4 avocado, sliced
• Crumbled cotija cheese for topping

Instructions:

1. Warm the tortillas in a dry skillet.
2. Fry the eggs to your liking.
3. Place the tortillas on a plate and top each with a fried egg.
4. Spoon the red salsa over one egg and the green salsa over the other.
5. Serve with black beans, avocado, and a sprinkle of cotija cheese.

14. Breakfast Dal Bowl

A savory and hearty breakfast bowl that’s packed with protein and fiber. Dal, a traditional Indian lentil dish, is a great way to start your day with a warm and comforting meal.

Ingredients:

• 1/2 cup cooked red lentils (dal)
• 1/4 cup cooked brown rice
• 1/4 cup sautéed spinach
• 1 fried egg
• A dollop of plain yogurt

Instructions:

1. In a bowl, combine the cooked lentils and brown rice.
2. Top with the sautéed spinach and fried egg.
3. Add a dollop of plain yogurt and season with your favorite spices.

15. Berry Crumble Overnight Oats

This recipe is like having dessert for breakfast, but in a healthy way. The sweet and tart berries are a perfect complement to the creamy oats and crunchy crumble topping.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup mixed berries (fresh or frozen)
• For the crumble:
  • 2 tbsp rolled oats
  • 1 tbsp chopped nuts
  • 1 tsp maple syrup
  • 1/2 tsp cinnamon

Instructions:

1. In a jar, combine the oats and milk. Stir in the mixed berries.
2. In a small bowl, mix together the crumble ingredients.
3. Cover the jar and refrigerate overnight.
4. In the morning, top with the crumble and enjoy.

16. Mango-Turmeric Smoothie

A vibrant and refreshing smoothie that’s packed with anti-inflammatory benefits. The sweetness of the mango is balanced by the earthy flavor of turmeric.

Ingredients:

• 1/2 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

17. Chole Puri (Chickpea Curry with Fried Bread)

A popular North Indian breakfast, chole puri is a flavorful and filling meal. The spicy chickpea curry is served with a fluffy, fried bread called puri.

Ingredients:

• 1 cup cooked chickpeas
• 1/2 cup chopped tomatoes
• 1/4 cup chopped onions
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 2 whole-wheat puri (fried bread)

Instructions:

1. In a pan, heat some oil and sauté the onions until golden brown.
2. Add the ginger-garlic paste and cook for a minute.
3. Add the chopped tomatoes and cook until soft.
4. Add the spices and cook for another minute.
5. Add the cooked chickpeas and some water. Simmer for 10-15 minutes.
6. Serve the chole with hot puris.

18. Peanut Butter Cookie Dough Overnight Oats

This recipe is a dream come true for cookie dough lovers. It’s a healthy and delicious way to satisfy your sweet cravings in the morning.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp mini chocolate chips
• 1 tsp vanilla extract

Instructions:

1. In a jar, combine the oats, milk, and Greek yogurt.
2. Stir in the peanut butter, chocolate chips, and vanilla extract.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

19. Peanut-Ginger Tofu Scramble

A vegan-friendly breakfast scramble that’s packed with flavor. The peanut-ginger sauce gives the tofu a delicious and savory taste.

Ingredients:

• 1/2 block of firm tofu, crumbled
• 1 tbsp soy sauce
• 1 tbsp peanut butter
• 1 tsp grated ginger
• 1/2 tsp garlic powder
• A handful of spinach

Instructions:

1. In a bowl, whisk together the soy sauce, peanut butter, ginger, and garlic powder.
2. In a pan, heat some oil and add the crumbled tofu. Cook until lightly browned.
3. Pour the sauce over the tofu and cook for a few minutes, until the sauce has thickened.
4. Stir in the spinach and cook until wilted.

20. High-Protein Raspberry & Peanut Butter Overnight Oats

A classic flavor combination that never gets old. These overnight oats are a simple and delicious way to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of your choice
• 1/4 cup plain Greek yogurt
• 1/4 cup raspberries (fresh or frozen)
• 1 tbsp peanut butter

Instructions:

1. In a jar, combine the oats, milk, and Greek yogurt.
2. Stir in the raspberries and peanut butter.
3. Cover and refrigerate overnight.
4. Enjoy chilled in the morning.

21. Breakfast Tostada

A quick and easy breakfast that’s packed with flavor. The crispy tortilla is a perfect base for the eggs, beans, and other toppings.

Ingredients:

• 1 corn tortilla
• 1/4 cup refried beans
• 1 fried egg
• Salsa, avocado, and cheese for topping

Instructions:

1. Toast the tortilla in a toaster oven or on a dry skillet until crispy.
2. Spread the refried beans on the tortilla.
3. Top with the fried egg and your favorite toppings.

22. Spinach & Fried Egg Grain Bowls

A hearty and nutritious breakfast bowl that’s perfect for a weekend brunch. The combination of grains, greens, and eggs will keep you full and satisfied for hours.

Ingredients:

• 1/2 cup cooked farro or quinoa
• 1 cup fresh spinach
• 1 fried egg
• 1/4 cup crumbled feta cheese
• A sprinkle of toasted nuts or seeds

Instructions:

1. In a bowl, place the cooked grains.
2. Top with the fresh spinach, fried egg, and feta cheese.
3. Sprinkle with toasted nuts or seeds before serving.

Enjoy these delicious and healthy breakfast recipes to start your day off right!