Cliché as it may sound, breakfast is still the most important meal of the day. That’s why you need these high fiber low carb breakfast recipes to kick off your morning the healthy way!
- 12 High-fiber Low-carb Breakfast Recipes to Jumpstart Your Day
- Best Fiber-rich Egg Dishes
- Keto Twist on Classic Breakfast Meals
- 5. Keto Breakfast Muffins – A Tastier Version of Bran Muffins
- 6. Chia Pudding- A Sweet Way to Start the Day
- 7. Macadamia Nut Granola with Flaked Coconuts and Berries- Nutty and Fruity
- 8. Keto Waffles- Tastes Like Regular Waffles
- 9. Oat Fiber Pancakes- Fiber-Packed Comfort Food
- 10. Avocado Green Smoothie- A Refreshing Way to Start Your Day
- 11. Keto Porridge- Like a Hot Cereal
- 12. Sauteed Breakfast Salad- Greens in a Bowl
Think of your body like a human car.
Our muscles undergo repair and recovery when we sleep at night, and this process consumes a lot of fuel (a.k.a. the nutrients in your body).
So when you wake up the next morning, your fuel tank is almost empty.
That’s why it needs to refuel to be ready for the day’s activities, and that’s what breakfast is for.
The type of fuel you put in the car determines its performance, and the same is true for breakfast. What you eat for your first meal of the day will determine how active, alert, and focused you will be.
Now, the big question is: what should you eat for breakfast?
According to our dietitians at the Cleveland Clinic, we should focus on fiber for a healthy breakfast. (*)
Sounds easy to do, right? Not exactly, especially if you are on your keto because most high-fiber breakfast meals are rich in carbohydrates, too!
Think cereals, granolas, oatmeal, and many more.
The good news is you don’t have to choose between a fiber-rich breakfast or staying in ketosis because we’re here to help you out.
As avid breakfast lovers, we’re always searching for low-carb breakfast recipes. That’s why we wrote this article to share with you the best breakfast recipes that are:
- low in carbs and high in fiber,
- easy to cook (requires minimal ingredients),
- quick to make (takes less than an hour),
- and perfect for eating on-the-go.
So what are you waiting for? Continue reading to discover the best high-fiber, low-carb breakfast recipes.
12 High-fiber Low-carb Breakfast Recipes to Jumpstart Your Day
We’ve divided the list into high-fiber egg dishes and the keto version of classic breakfast meals. Check out our breakfast recommendations below:
Best Fiber-rich Egg Dishes
Eggs are our go-to breakfast ingredients because they are easy to prepare. But more than that, they are also rich in protein and can keep you feeling full for longer.
Most of all, you can quickly turn it into a fiber-rich meal by adding the right ingredients. With that said, here are our favorite fiber-rich egg recipes:
1. Veggie Breakfast Bake- Fiber and Protein in 1 Dish
There’s no better way to start your day than this veggie breakfast bake because it’s packed with protein and fiber in every bite.
What makes it different than most egg dishes is it contains different types of vegetables like mushrooms, tomatoes, and spinach. Adding these veggies won’t just boost the fiber content but will also add satisfying textures to the meal.
That’s not all. This egg dish is baked, not fried, so that you can enjoy all these nutrients with minimal grease and lower calories.
Per serving: 127 calories, 8g fats, 9g protein, 3g fiber, and 2g net carbs.
Editor’s Tip: Season it with chili pepper flakes to give it a bit of heat.
2. California Scramble– Breakfast with a Tropical Twist
This high-fiber, low-carb breakfast recipe proves you can turn a simple egg dish into an extraordinary tropical delight with the right ingredients.
Why did we say that it’s a tropical delight? Well, it contains ingredients that give you a taste of California. These include avocado cubes, tomato slices, cheeses, and salsa.
Containing bright and fresh ingredients, this is our instant pick-me-up for those days when we’re feeling down and blue.
In addition to their comforting and energizing flavors, the ingredients also deliver a good amount of fiber and fats that will fill you up and give you the energy boost you need.
Per serving: 502 calories, 37.5g fats, 22.7g protein, 9.3g fiber, and 4.5g net carbs.
Editor’s Tip: Add crispy bacon bits for added crunch.
Learn more: https://www.olivemagazine.com/recipes/quick-and-easy/california-scramble/
3. Green Shakshuka– Fiber-rich Take on the Classic Egg Dish
Who would’ve thought that the classic shakshuka can become even better? We didn’t, so this Green Shakshuka recipe is a pleasant surprise for us.
Just like the classic Shakshuka, this recipe is also baked. However, it comes with a green twist.
Instead of the tomato sauce and spices, the eggs are placed on a bed of sautéed green vegetables. The recipe calls for zucchini, baby spinach, and Brussels sprouts packed with fiber and essential nutrients.
As if that’s not enough, it also has avocado as a garnish, which delivers fiber and the healthy fats you need on keto.
Per serving: 218 calories, 16g fats, 9g protein, 6g fiber, and 6g net carbs.
Editor’s Tip: Use a mandoline slicer to make prepping a breeze. (*)
4. Baked Avocado Egg Boats – Best Egg Cups Ever
These Avocado Egg Boats are our breakfast of choice when we’re pressed for time or have to eat breakfast on the go.
That’s because all the ingredients are placed inside avocado slices, so you can easily pack them in your lunch box and eat them with a spoon.
But most of all, the boats are loaded with all the good stuff.
In addition to eggs, they have avocadoes for that creamy tropical flavor and fat and fiber boost. They also contain cheddar cheese for a salty taste and red bell peppers for a spicy twist and crisp texture.
Simply put, these boats have every nutrient, texture, and flavor that can help jumpstart your day.
Per Serving: 254 calories, 21.2g fats, 9.5g protein, 6.8g fiber, and 2.4g net carbs.
Keto Twist on Classic Breakfast Meals
Of course, there’s more to this list than just egg recipes. We’ve also rounded up some of the best keto and high-fiber variations of the breakfast dishes you loved since childhood.
Here are the high-fiber, low-carb breakfast recipes that can satisfy your cravings:
5. Keto Breakfast Muffins – A Tastier Version of Bran Muffins
If you’re running late for work, which would you grab: a muffin or an oatmeal? Of course, it’s a muffin! After all, it’s convenient and easy to snack on when rushing to work.
But wait, the usual muffins are high in calories and sugar and will kick you out of ketosis. (*)
Well, these keto breakfast muffins are the exception.
The batter contains a flax meal, an excellent omega-3 fatty acids, and a dietary fiber source. (*) (*)It also has almond flour and a keto-friendly sugar substitute to enjoy a sweet and nutty flavor without the carbs.
The muffins are topped with chia and pumpkin seeds, boosting fiber content and delivering a much-needed crunch.
Per serving: 185 calories, 15.8g fats, 6.4g protein, 2.9g fiber, and 1.9g net carbs.
Editor’s Tip: Use a coffee grinder to easily re-grind the flax meal. (*)
Learn more: https://www.fittoservegroup.com/low-carb-high-fiber-breakfast-muffins/
6. Chia Pudding– A Sweet Way to Start the Day
This chia pudding will be your next favorite breakfast if you’re a sweet tooth like us. Don’t worry because the recipe uses a sugar-free sweetener, so it’s perfectly safe for keto dieters.
But wait, there’s more.
The pudding mainly comprises chia seeds, a superfood that packs a lot of fiber and other nutrients that promote good gut and heart health. (*)
The best thing about this high-fiber, low-carb breakfast recipe is you can prep it in advance. Make it the night before so you don’t have to worry about breakfast the next morning.
Per serving: 85.7 calories, 6.3g fats, 2.6g protein, 4.8g fiber, and 1g net carb.
Pro Tip: You can top it off with any of these recommended ingredients:
- Granola and pumpkin seeds for a fiber boost.
- Different types of nuts for healthy fats and energy sources.
- Spices and flavorings like cinnamon, cocoa, and pumpkin for a flavor bomb.
Editor’s Tip: Most store-bought granolas contain sugar, so go for one with no added sugar, like the Lakanto Cinnamon Almond Crunch Granola. (*)
Learn more: https://sugarlesscrystals.com/keto-chia-pudding/
7. Macadamia Nut Granola with Flaked Coconuts and Berries– Nutty and Fruity
Wait, strawberries and granola on keto? Are we joking?
No, we’re dead serious about this. We’ve munched on this too many times that we can count, and we’ve never gotten kicked out of ketosis.
- Strawberries are one of the few fruits you can eat in moderation on keto (*), and
- This granola is made with low-carb ingredients, which makes it keto-friendly.
Now, let’s talk about the best part– the recipe’s addictive and irresistible flavor and texture.
If you want to know what we’re talking about, imagine this combination: the rich and buttery macadamia nuts, refreshingly sweet strawberries, the nutty and chocolatey cacao nibs, and the tropical chewy-and-crunchy coconut flakes.
As if these aren’t enough, the silky texture and honey-like taste of the Sukrin syrup envelop all these. (*)
Need we say more?
Per serving: 297 calories, 27g fats, 6g protein, 11g fiber, and 5g net carbs.
8. Keto Waffles– Tastes Like Regular Waffles
We’re excited to share this recipe with you because it solved our long-time waffle cravings on keto.
What makes this a high-fiber, low-carb breakfast recipe is that it uses almond flour and coconut flour instead of regular flour.
Also, it contains psyllium husk, which contains soluble fiber that helps solve the digestive issues you may experience on keto. (*)
All these substitutions will help you create waffles that are as light and fluffy as regular ones without carbs. The best part is you can make it all in just 10 minutes.
Per serving: 140 calories, 11g fats, 4g protein, 3g fiber, and 1g net carb.
Editor’s Tip: Top it with butter, berries, whipped cream, and sugar-free maple syrup for the ultimate sweet waffle breakfast. (*)
9. Oat Fiber Pancakes– Fiber-Packed Comfort Food
If there’s a way to eat waffles on keto, then there’s a way to enjoy low-carb pancakes too, right? Yes, you’re right, and this recipe is exactly what you’re looking for.
This keto pancake version uses almond flour and oat fiber, so it’s low carbs.
But wait, aren’t oats high in fiber? Yes, it is. However, oat fiber comes from the hull of oats, which are zero net carbs and 100% fiber. (*)
What we love the most about this recipe is it’s great for meal prep. Make the pancakes in bulk, then freeze the leftovers.
When you’re ready to serve them, pop them in the microwave, and they’re good to go.
Per serving: 195 calories, 17g fat, 10g protein, 19g fiber, and 2g net carbs.
10. Avocado Green Smoothie– A Refreshing Way to Start Your Day
We love smoothies but steered clear of them when we went on keto until we found this smoothie recipe.
At the heart of the recipe is avocado, which contains more fiber and healthy fats than carbohydrates, so it’s perfect for keto. (*) On the other hand, the rest of the ingredients are low-carb, fiber-packed greens like spinach, cucumber, and celery.
The smoothie also contains melted coconut oil, which can boost your fat consumption without boosting your carb intake. (*)
Per serving: 317 calories, 31g fats, 4g protein, 8g fiber, and 4g net carbs.
Editor’s Tip: Skip the lime juice to lower the carb count.
Learn more: https://paleoleap.com/avocado-green-smoothie/
11. Keto Porridge- Like a Hot Cereal
Ahh.. porridge. Just the mention of it makes us all warm and fuzzy inside. Unfortunately, you can’t have it on keto.
But while you can’t have the real thing, you can enjoy the next best thing—this keto porridge recipe.
So what makes this recipe keto? It uses a mix of golden flaxseed meal, coconut flour, and chia seeds, all loaded with fiber with little to no carbs.
It also has a blend of heavy cream and almond milk to give the meal the same creamy and thick texture. With all these ingredients, you’re like eating hot cereal without carbs.
Per serving: 381 calories, 27g fats, 9g protein, 17g fiber, and 3g net carbs.
Editor’s Tip: Skip the maple syrup and vanilla essence, then top it off with bacon toppings or chicken strips to turn this into a savory breakfast.
12. Sauteed Breakfast Salad– Greens in a Bowl
Salad isn’t a usual breakfast meal, we know. However, we have four amazing reasons for including this recipe in the list.
First, it reminds us of something you can find on the menu of a trendy brunch restaurant.
Also, it contains a lot of fiber-rich ingredients. It has baby greens, roasted cauliflower, avocado slices, and micro greens, so it’s a great candidate for high-fiber, low-carb breakfast recipes.
Another reason is you can easily customize its taste and texture by experimenting with different toppings.
Last but not least, it has fried eggs. That reason alone is enough to consider it a breakfast dish, right?
Per serving: 370 calories, 29g fats, 17g protein, 7g fiber, and 6g net carbs.
Editor’s Tip: Top it off with any of these ingredients:
- Hot sauce or red chili flakes for a spicy twist.
- Different types of nuts and seeds for fat boost and added crunch.
- Crispy bacon bits for a savory touch.