How to Include 10G Fiber in Your Morning Meals: Ideas & Quick Recipes

Rohit Panwar

Targeting a 10 grams fiber breakfast? As a nutritionist, let me help you find the most nutritionally balanced high fiber meal options.

If you’ve heard of the wonders of fiber rich meals, you might find yourself asking “How can I get 10 grams of fiber for breakfast?”  By making smart choices and simple adjustments, this shouldn’t be that hard.

Top Tips to Include More Fiber in Breakfast

10 Grams Fiber Breakfast: 22 Nutritious Recipes to Try 

I am sharing with you some common and some unique 10 grams fiber breakfast ideas including vegetarian and vegan (🌱) options:

Savory Quinoa Breakfast Bowl 🌱 

Start your day with a hearty breakfast of protein and fiber goodness with this easy to make vegetarian breakfast that offers around 10 grams of fiber.

To prepare this, sauté mixed veggies and chickpeas in garlic and olive oil. Top cooked quinoa with veggies and add a poached egg. 

Fiber Breakdown:

  • Quinoa (3/4 cup cooked): 3.5 g
  • Mixed Veggies (1/2 cup): 3 g
  • Chickpeas (1/4 cup): 3 g
Total Fiber (Approx) = 9-10 grams

Suggested: Here Are More Ways to Include Fiber & Protein Rich Quinoa in Breakfast

Buckwheat Pancakes

Indulge in a delightful breakfast with these delicious pancakes made from buckwheat flour. Topped with fresh berries and Greek yogurt, they offer a delicious 10-gram fiber option.

To make them, start by preparing the batter. Mix buckwheat flour, baking powder, honey, almond milk and an egg  together. Cook like regular pancakes on a griddle. 

Fiber Breakdown:

  • Buckwheat Flour (1 cup): 9-10 g
  • Berries (1/2 cup): 1-2 g
  • Greek Yogurt (2 tbsp): 0 g
Total Fiber (Approx) = 10-12 grams


Avocado & Black Bean Toast 🌱

This is one of the simplest vegan breakfast options that gives you around 10 grams of fiber. 

For the toast, mash half a ripe avocado and spread it over a whole-grain toast. Top the toasts with ¼ cup black beans, halved cherry tomatoes, and a sprinkle of chili flakes, salt and pepper.

Fiber Breakdown:

  • Whole-Grain Toast (1 slice): 2 g
  • Avocado (1/2): 5 g
  • Black Beans (1/4 cup): 3-4 g
Total Fiber (Approx) = 10-12 grams

Explore These Breakfast Options Rich in Fiber

| Low Carb High Fiber Breakfast Ideas |

| High Protein High Fiber Breakfast Ideas |

Apple Cinnamon Overnight Oats 🌱

Another easy 10 g fiber breakfast option is apple overnight oats.

In a jar, mix rolled oats with almond milk or yogurt, diced apples, and a dash of cinnamon. Also, add in some mixed seeds. Refrigerate overnight and enjoy in the morning.

Fiber Breakdown:

  • Rolled Oats (1/2 cup): 4 g
  • Almond Milk (1/2 cup): 0 g
  • Mixed Seeds (1 tbsp): 2g
  • Apple (1 medium): 4 g
Total Fiber (Approx) = 9-10 grams



Berry & Greek Yogurt Parfait

Another no cook breakfast option with around 10 grams of fiber is this parfait. 

Layer a cup of Greek yogurt with a handful of fresh berries, a quarter cup of granola, chia seeds and a drizzle of honey. Repeat for a delicious and fiber-rich parfait.

Fiber Breakdown:

  • Greek Yogurt (1 cup): 0 g
  • Fresh Berries (1/2 cup): 2 g
  • Granola (1/4 cup): 3 g
  • Chia Seeds (1 tbsp): 5 g
Total Fiber (Approx) = 10 grams



Sweet Potato Breakfast Hash

This breakfast hash is a savory and highly customisable option for breakfast. 

To prepare this, sauté diced sweet potatoes, bell peppers (red & green), and onions. Top with a fried or poached egg. Season with salt, pepper, and herbs.

Fiber Breakdown:

  • Sweet Potatoes (1 cup): 6 g
  • Bell Peppers (1/2 cup): 1.5 g
  • Onions (1/4 cup): 1g
  • Kale (1/2 cup): 1g 
Total Fiber (Approx) = 10 grams



Walnut Amaranth Porridge 🌱

If you’re looking for 10 grams fiber breakfast for weight loss, I highly recommend this.  Amaranth grain is a great source of protein and fiber which helps in aiding your weight loss efforts.

For this porridge, cook amaranth in 1 cup almond milk or water. Top with sliced bananas, crushed walnuts, and a low calorie sweetener like stevia. 

Fiber Breakdown:

  • Amaranth (1/2 cup cooked): 5 g
  • Walnuts (1/4 cup): 2 g
  • Banana: 3 g
Total Fiber (Approx.) = 10 grams



Fruit & Nut Smoothie Bowl 🌱

Bursting with the natural sweetness of fruits and the satisfying crunch of nuts, this bowl is a delightful fusion of flavors and textures.

Blend a mix of berries, banana, and spinach with almond milk. Pour into a bowl, top with sliced kiwi, chia seeds, and a handful of mixed nuts for a fiber-packed breakfast.

Fiber Breakdown:

  • Mixed Berries (1/2 cup): 2 g
  • Banana : 2-3 g
  • Spinach (1 cup): 1 g
  • 1 Kiwi : 2 g
  • Chia Seeds (1 tbsp): 4-5 g
  • Mixed Nuts (1/4 cup): 2 g
Total Fiber (Approx) = 12-15 grams



Brussels Sprouts & Lentil Stir-Fry

This dish combines the earthy goodness of lentils with the hearty crunch of Brussels sprouts for a delightful and nutritious meal.

Sauté cooked lentils, shredded Brussels sprouts, and colorful bell peppers in a flavorful stir-fry sauce. Serve as such or over a bed of quinoa for a fiber-rich meal.

Fiber Breakdown:

  • Cooked Lentils (1/2 cup): 8 g
  • Brussels Sprouts (1 cup): 4 g
  • Bell Peppers (1/2 cup): 0-1 g
Total Fiber (Approx) = 11-13 grams



Millet Upma 🌱

This is a fiber twist to the traditional South Indian dish. Instead of using semolina for the upma, you will use foxtail or other millets for the recipe.

Sauté mustard seeds, curry leaves, onions, and vegetables. Add washed millet and water. Cook until fluffy. Garnish with cilantro and serve with chutney.

Fiber Breakdown:

  • Cooked Millets (1 cup): 6-7 g
  • Vegetables (1/2 cup): 2-3 g
Total Fiber (Approx) = 8-10 grams



Beanie Fritatta

This savory dish combines the goodness of fiber-rich vegetables, beans, and eggs. Perfect for days you wish to eat something satisfying and wholesome breakfast.

Sauté vegetables like bell peppers, tomatoes, and kale. Add cooked black beans. Whisk eggs with salt and pepper, pour over the veggies and beans. Cook until set, then bake until golden. Slice and enjoy a fiber-loaded frittata.

Fiber Breakdown:

  • Bell Peppers (1/2 cup): 1.5 g
  • Tomatoes (1/2 cup): 1 g
  • Kale (1 cup): 2.5 g
  • Black Beans (1/2 cup): 8 g
  • 2 Eggs : 0 g
Total Fiber (Approx) = 11-13 grams


Raspberry Almond Butter Smoothie

Treat yourself to the luscious blend of a refreshing concoction of  all things delicious and nutritious.

In a blender, combine raspberries, almond butter, Greek yogurt. Blend until smooth. Pour into a glass, sip, and enjoy the vibrant flavors.

Fiber Breakdown:

  • Raspberries (1 cup): 8 g
  • Almond Butter (2 tablespoons): 3 g
  • Greek Yogurt (1/2 cup): 0 g
Total Fiber (Approx) = 11 grams



Savory Oat Muffins

I like to make muffins in advance and on days I am too busy, I just grab them on the go for a snack or breakfast. 

Combine roasted rolled oats, grated zucchini, shredded cheese, diced bell peppers, and a mix of herbs. Add eggs, baking powder, and a pinch of salt. Bake until golden.

Fiber Breakdown:

  • Rolled Oats (1 cup): 8 g
  • Zucchini (1 cup): 1 g
  • Bell Peppers (1/2 cup): 1 g
  • 2 Eggs: 0 g
  • Cheese: 0 g
Total Fiber (Approx) = 10 grams



Veggie Breakfast Burrito

Start your day with a burst of flavor with a Veggie Breakfast Burrito. Packed with sautéed vegetables, scrambled eggs, and a zesty salsa, this burrito is a hearty and satisfying morning meal.

Sauté bell peppers, onions, and spinach. Scramble eggs and mix with the sautéed veggies. Spoon the mixture onto a whole-grain tortilla, add black beans, and top with salsa. Roll into a burrito and enjoy a nutritious, fiber-filled breakfast.

Fiber Breakdown:

  • Whole-Grain Tortilla: 4 g
  • Black Beans (1/4 cup): 4 g
  • Vegetables  (1/2 cup): 2 g
Total Fiber (Approx) = 10-11 grams


Hummus Sprout Sandwich

Energize your day with this nutritious sandwich that is rich in protein and fiber.

Spread hummus on whole-grain bread slices. Layer with a mix of sprouts, cucumber, tomatoes, and bell peppers. Add a sprinkle of salt and pepper.

Fiber Breakdown:

  • Whole-Grain Bread (2 slices): 4 g
  • Hummus (2 tablespoons): 2 g
  • Mixed Sprouts (1/2 cup): 2-3 g
  • Vegetables (1/2 cup): 2 g
Total Fiber (Approx) = 10-11 grams



Broccoli & Chickpea Salad 🌱

Revitalize your plate with the refreshing crunch of Broccoli and Chickpea Salad. This vibrant dish has all the right ingredients needed for a hearty start to the day. 

Steam broccoli florets and mix with drained and rinsed chickpeas. Toss in cherry tomatoes, red onion, and a lemon vinaigrette. Garnish with feta cheese and fresh herbs for a flavorful and fiber-packed salad.

Fiber Breakdown:

  • Broccoli Florets (1 cup): 3 g
  • Chickpeas (1/2 cup): 6 g
  • Cherry Tomatoes (1/2 cup): 1 g
Total Fiber (Approx) = 10 grams



Apricot & Almond Chia Pudding

Delight in the fusion of sweetness and crunch with this nutritious treat. The perfect breakfast when you are in the mood for something sweet. 

Mix chia seeds, almond milk, and diced dried apricots. Let it sit in the fridge overnight. Top with sliced almonds before serving for a delightful and fiber-rich pudding.

Fiber Breakdown:

  • Chia Seeds (1/4 cup): 10 g
  • Dried Apricots (1/4 cup): 2 g
  • Sliced Almonds (1 tablespoon): 1 g
Total Fiber (Approx) = 11-13 grams



Berry & Almond Butter Toast

Another easy 10 g fiber breakfast option for the days you are in a hurry. 

Spread 1-2 tablespoons of almond butter on a slice of whole-grain toast. Layer with fresh strawberries, blueberries, and raspberries. Sprinkle some mixed seeds and enjoy.

Fiber Breakdown:

  • 2 Whole-Grain Toasts (1 slice): 4 g
  • Almond Butter (1-3 tbsp: 3-5 g
  • Fresh Berries (1/2 cup): 2 g
  • Mixed seeds (1 tbsp): 1 g 
Total Fiber (Approx) = 9-11 grams


Veggie Masala Oats

This flavorful dish is made using rolled or instant oats with a medley of vegetables and aromatic Indian spices.

Sauté onions, tomatoes, and mixed vegetables. Add rolled oats, water, and spices. Cook until oats are tender. Garnish with cilantro and enjoy a wholesome, fiber-rich breakfast.

Fiber Breakdown:

  • Rolled Oats (1/2 cup): 4 – 6 g
  • Mixed Vegetables (1/2 cup): 2-4 g
  • Spices
  • Cilantro
Total Fiber (Approx) = 6-10 grams


Peanut Butter Banana Wrap

This is one of the easiest and quickest 10 grams fiber breakfast recipes here for sure. 

Spread a tortilla with crunchy peanut butter, add sliced bananas. Roll it up for a tasty and portable breakfast with a delightful blend of textures. I also add some sesame seeds for an added crunch.

Fiber Breakdown:

  • Whole Wheat Tortilla: 2 g
  • Chunky Peanut Butte: 2-3 grams
  • Banana: 2-3 grams
  • Sesame Seeds (1 tbsp): 1-2g
Total Fiber (Approx) = 8-10 grams


Blueberry & Walnut Quinoa Porridge

Another porridge on my list combines the nutty flavor of quinoa with the sweetness of blueberries and the crunch of walnuts.

Cook  quinoa in almond milk. Stir in fresh or frozen blueberries. Top with chopped walnuts, a drizzle of honey/ maple syrup, and a dash of cinnamon for a flavorful and fiber-rich porridge.

Fiber Breakdown:

  • Quinoa (1/2 cup cooked): 5 g
  • Blueberries (1/2 cup): 2 g
  • Walnuts (1/4 cup): 2-3 g
Total Fiber (Approx) = 9-10 grams


Fruit & Nut Stuffed French Toast

Love French toasts but guilty of low fiber? This is the recipe  you need to try. You will need thick bread slices for this one.

Whisk together eggs, milk, and a dash of cinnamon. Make a pocket in thick slices of bread, stuff with a mixture of diced fruits and chopped nuts. Dip in the egg mixture and cook until golden brown. 

Fiber Breakdown:

  • Whole-Grain Bread (2 slices): 6 g
  • Mixed Fruits & Nuts (1/2 cup): 3-4 g
Total Fiber (Approx) = 9-11 grams

These were some of my tried and tested 10 gram fiber breakfast ideas. Do give them a try and let me know if you like them in the comment section below. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.