Are you looking for low carb high fiber breakfast ideas? As a nutritionist, allow me to guide you through your first meal that fulfills your goals.
High fiber diet has immense health benefits and it is particularly crucial when you are following a low carb diet. To give a balanced start to your day, try these nutritionist-approved low-carb breakfast recipes which are also fiber rich.
27 Effortless Low Carb High Fiber Breakfast Ideas
A fiber rich diet promotes your overall health from regulating your bowel movements to supporting your immune system etc. Its combination with low carb food will help you meet your
So, in my list of low carb high fiber breakfast ideas I added all the recipes which are super simple and easy to prepare:
Spinach & Mushroom Omelet: Give a Fiber Rich Makeover to Your Ordinary Breakfast Omelet
Eggs are excellent sources of protein and they are incredibly low in carbs. Vegetables in this recipe makes it fiber rich.
For this simple yet tasty breakfast saute onion, mushrooms and spinach in the oil. On the side whisk eggs with salt, pepper and Italian herb mix.
Now spread it in the pan and let it cook for sometime. You can swap the vegetables with other seasonal and regional options.
Sprouts & Veggie Salad: A Quick Low Carb Fiber Dense Breakfast Idea for Vegans🌱
Sprouts can be made with seeds, legumes, beans, grains or vegetables. These germinated seeds are low in carbs and loaded with many healthful nutrients.
For this vegan recipe, add hot water in sprouts and let them cook a little. Now take a salad bowl and add cherry tomatoes, cucumber, baby spinach, red onion, salt, pepper, fresh chopped coriander and lemon. Now mix sprouts in it. You also add nuts and seeds in it.
Scrambled Tofu With Microgreens: Break the Dawn With This Nutrient Rich Recipe 🌱
This recipe is a perfect substitute for egg scramble for vegans. You can use any type of tofu for it from extra firm to silken, however firm will work best here.
Take oil in a pan and add garlic, ginger and onion. Saute for 2-3 minutes and then add scrambled tofu. Then mix salt, pepper, turmeric and cumin powder in it. Top it with microgreens and enjoy this fiber rich low carb recipe.
Green Silken Tofu Smoothie: Simplest Low Carb High Fiber Breakfast Ideas for Weight Loss🌱
The versatility and simplicity of smoothies made them so popular. You won’t be bored with smoothies since every time you can create your own. This green smoothie is made with silken tofu and some green veggies rich in fiber.
Blend spinach, kiwi, pineapple with silken tofu for this fiber packed low carb morning smoothie. Instead of spinach you can use kale as well.
Broccoli & Cauliflower Rice: A Fiber Rich Breakfast With Limited Carbs 🌱
It is best to grate broccoli and cauliflower beforehand to avoid morning rush. You can also get them from the store.
Cook grated broccoli and cauliflower in a saucepan with a tablespoon of olive oil. Add herbs like cilantro, chives, garlic and onion powder to enhance the flavor. Sprinkle fresh lime juice, salt and pepper to serve.
Carrot Muffins: Load Your Breakfast Treats With Fiber 🌱
For this low carb high fiber muffins, grate carrots and mix it with oat flour, almond milk, flax egg, maple syrup, baking powder, nutmeg powder, stevia, cinnamon powder.
If you are not vegan then use dairy milk and eggs. Add a few raisins and chia seeds for extra fiber punch. Pour the batter in muffin cups and bake in the oven for 15-20 minutes and enjoy.
Sprouted Breads: A Low Carb & Fiber Dense Twist to Morning Breads
Made with germinated grains, seeds and legumes, these breads are also known as Ezekiel breads. These are one of the healthiest bread for your breakfast.
Take four whole grains: wheat, barley, millet and spelt and two legumes, lentil and soy. Legumes will enhance the fiber content in it. Soak them to germinate.
Once sprouted, ground them in batter and bake them just like other bread. Walnut, dates and raisins are also added in some Ezekiel bread. Make sure you use flax egg.
Tempeh With Broccoli & Zucchini: A Fiber Rich Low Carb Vegan Way to Commence the Day🌱
Tempeh is not only protein rich but also loaded with fiber. It is a fermented soy product which has many benefits. You can easily get it from grocery stores in the refrigerator section.
Marinate tempeh with a sauce which is a mix of vinegar, say sauce, garlic, oil and salt. Keep aside for 1 hour and then stir fry them. Serve it with grilled broccoli and zucchini.
Grilled Tofu & Veggie Burrito: A Wholesome Breakfast
Burritos are easy choices for breakfast since they are easy to make and eat. You can fill them with many different ingredients from vegan to vegetarian to non vegetarian choice.
For this recipe I use thinly sliced lettuce, carrot, cucumber and tomato. I also use grilled firm tofu slices. You can also add avocado in it.
Quinoa Avocado Veggie Bowl: One of Choicest Low Carb High Fiber Breakfast Ideas for Weight Loss
Quinoa is an excellent source of fiber and plant protein. For this veggie bowl, boil quinoa and mix it with stir fried bell peppers, zucchini, carrot etc.
Lastly add fresh lime juice, cilantro leaves, salt and pepper for flavor and freshness. You can top your bowl with mixed seeds to enhance its nutritional content and for crunch.
Poached Eggs With Asparagus & Broccoli: One of Most Effective Low Carb High Fiber Breakfast Ideas for Weight Loss
Since eggs are protein rich, they keep you full until lunchtime and effectively keep hunger pangs at bay. Incorporating veggies like asparagus and broccoli will boost the fiber content of the recipe.
You can have your poached eggs as stopping of whole grain breads or enjoy them straight. If you like runny yolk then boil eggs for 3 minutes, for a firm yolk let them cook for another 1-2 minutes.
Spinach & Lentil Cheela: A Fiber Rich Savory Pancake from India 🌱
This Indian breakfast is one of my favorite low carb high fiber breakfast ideas. Traditionally chickpea flour is the main ingredient for this recipe which I swap with yellow lentil flour to make it low carb.
Add buttermilk, chopped spinach and lentil flour for batter. Pour spoonfuls of it onto a hot griddle and cook until lightly browned. Serve with some homemade coriander dip also known as “Chutney”.
Chia Pudding with Berries & Almonds: A Quick Breakfast Recipe for Busy Mornings🌱
Packed with fiber and healthy fats, this chia pudding is a simple and delicious breakfast option for vegans. You can easily turn it to a vegetarian option by adding dairy milk.
Soak chia seeds in your choice of plant milk, I used almond milk here. Keep it in the fridge overnight. Top it with berries and soaked almond shivers to enjoy. You can also add any zero calorie or natural sweetener.
Strawberry Yogurt Parfait: Delicious & Fibrous Option to Beat Morning Rush
You don’t need any cooking for parfaits, just need the assembling of the ingredients. They can be easily prepared as vegans by using any vegan yogurt.
Layer a jar with Greek Yogurt, fresh strawberries, unsweetened granola, and chia or flax seeds. Add in some maple syrup to sweeten the mix. Swap your ingredients each time for variation.
Millet Porridge: Low-Carb High Fiber Breakfast Cereal
Millets are considered a superfood due to their nutritional values. These “ancient foods” are rich sources of fiber.
You can choose any kind of millet for this recipe or take a mix of 2-3 millets. I took kodo, Porso and Little millet for this recipe. Add vegetables like onion, tomato, carrot and beans to enhance their fiber and other health content.
Hummus & Veggie Roll: A Mouthful Fiber Packed Breakfast 🌱
Hummus is a popular Mediterranean dip which is made with boiled chickpeas, garlic and olive. You can also use canned chickpeas for it.
For this easy wrap, simply spread a layer of hummus onto a whole grain tortilla. Load it with vegetables like lettuce, cucumber, bell pepper and avocado. Roll it up and enjoy on-the-go or at home.
Buckwheat Dosa: An Indian Crepe With Unusual Combinations
Dosa is a traditional Indian dish which is made with rice and lentil batter. Though I used buckwheat to give this a fiber-packed twist. Buckwheat is nutrient rich and gluten-free grain that is also a good source of fiber and protein.
Make a batter by mixing buttermilk and buckwheat flour. Spread it on a hot griddle and then add veggie filling made with grated carrot, zucchini and onion. I swap this filling with traditional potato filling to make the dish low carb.
Oats Pancake With Berries: A Mouthwatering Protein Packed Morning Meal With Limited Carbs
This pancake recipe is loaded with many fiber rich ingredients like berries, oats and flax seeds. Oats is a well known high fiber breakfast cereal.
To prepare this healthy breakfast treat, make a batter with oats, flax-eggs, yogurt or any other plant milk, cinnamon powder, baking powder and a pinch of salt. Serve with low carb sugar syrup and a handful of berries.
Scrambled Eggs With Salmon & Kale: A Low Carb Morning Meal With Many Nutrients
Salmon is one of the healthiest foods with no-carbs. It has immense health benefits. The combination of scrambled egg and salmon is a popular breakfast choice for health conscious people.
Kale enhances the fiber content of the dish and gives a beautiful green color to it. You can also use baby spinach for this recipe.
Walnut Ricotta & Cherry Tomato Toast: A Balanced Topping Combination for Morning Toast
Walnut ricotta is an amazing vegan substitute of ricotta cheese. To make this delicious and fibrous dip, blend overnight walnuts with nutritional yeast, garlic powder, lemon juice, salt and water.
Spread the topping on your whole grain or ezekiel bread and then arrange halved cherry tomatoes on top. Sprinkle salt and pepper before putting in plate.
Overnight Oats With Berries & Seeds: An Easy Low-Carb High Fiber Breakfast Cereal
Overnight oats are one of the fastest ways to have your breakfast on busy mornings. You can also grab your jar and have it on the way to work.
These healthy jars are filled with many nutrient rich ingredients from oats, milk( dairy or plant based), berries, chia seeds, pumpkin seeds and much more.
I prefer no-sugar oats but you can opt for natural or low-calorie sweeteners. Cinnamon powder and nutmeg powder are also healthy options to flavor it.
Coconut Flour Waffle With Strawberries: Gluten Free Low Carb Breakfast Loaded WIth Fiber
Prepared with coconut flesh, coconut flour is a low carb option for desserts. It absorbs a lot of liquid so you need a little amount of it in most recipes.
For this waffle recipe, make a batter with almond milk, coconut flour, coconut sugar, a pinch of salt, baking powder, eggs and vanilla extract. Pour the batter on hot waffle iron and cook for 3-5 minutes. Serve with keto toppings and strawberries.
Broccoli Cheese Egg Muffins: Savory Breakfast Muffins For Fitness Enthusiasts
These broccoli cheese egg muffins can be prepared ahead and stored in the fridge for 2-3 days. I used cheddar cheese here, since it has the lowest carbs compared to other cheese.
Mix eggs, skim milk or almond milk, broccoli or grated zucchini and cheese. Pour the batter in muffin cups and bake for 15-20 minutes.
Your scrumptious muffins are ready to enjoy. You can have them straight or put it in between your bread for a wholesome sandwich.
Quinoa Bowl With Seeds: A Wholesome & Nutrient-Packed Breakfast 🌱
Quinoa is one of the best and easiest low carb high fiber breakfast ideas for weight loss. You can have it in multiple ways.
For this recipe, cook quinoa in slim milk or almond milk. Once cooked add cinnamon powder, nutmeg powder,chia seeds, flax seeds, sunflower seeds and pumpkin seeds and relish it.
Zucchini & Tomato Frittata: Treat Yourself With This Scrumptious First Meal of the Day
Frittata gives you freedom to use any of your favorite ingredients for it. First, stir fry zucchini and tomatoes in olive oil with garlic pods. Then which eggs with salt and almond milk or any skim milk.
Mix everything and slide your pan in the oven. Your delicious frittata will be ready in 20-25 minutes. Add herbs like thyme and sage on top.
Dalia With Vegetables: Popular Breakfast of India With Broken Whole Wheat
Dalia or Bulgur is basically cracked wheat. It comes with the husk, which makes it rich in dietary fiber. This savory porridge is loaded with vegetables which will give a right kickstart to your day.
Saute onion and garlic in oil and after 2-3 minutes add finely chopped vegetables like carrot, beans, cabbage, tomato etc. Add salt and spices like turmeric powder and cumin powder.
Then mix dalia and water in it. Let it cook for 8-10 minutes with the lid on. In the last add lemon juice and chopped cilantro.
Butternut Squash Hash: A Perfect Meal for Cold Mornings
This fall and winter recipe is a perfect combination of low carbs and high fiber. This is an excellent breakfast recipe for the weekend to enjoy with the whole family.
In a heavy bottom or cast iron pan saute onion, garlic, cubed butternut squash and mushrooms in olive oil. Once they turn brown, create holes in the pan and crack eggs in them. Cover the pan and wait for 7-10 minutes for this delectable breakfast.
Here I reach the end of the blog on low carb high fiber breakfast ideas. You can swap the ingredients of the recipes according to seasonal or preferred available choices.
Write to me which recipe inspired you most and became a part of your regular morning routine.