10 High Protein High Fiber Breakfast Recipes

I used to struggle with mid-morning energy crashes. My breakfast would give me a quick boost, but by 10:30 AM, I was hungry and distracted. The game-changer for me was understanding the power of combining protein and fiber.

Protein is essential for muscle repair and satiety, while fiber slows down digestion and keeps blood sugar stable. When you eat them together, you get a sustained release of energy that carries you through to lunch.

Below is a collection of 10 practical, nutrient-dense recipes that I rely on. They are designed to be simple, realistic, and genuinely good for your body.

1. Smoked Salmon and Smashed Avocado Rye Toast

This recipe pairs the healthy fats and fiber of avocado with the lean protein of smoked salmon. Rye bread is significantly higher in fiber than standard white bread, making it a smarter carbohydrate choice for stable energy.

Ingredients

• 2 slices dark rye bread
• 100g smoked salmon
• 1/2 ripe avocado
• 1 tsp lemon juice
• 1 tbsp hemp seeds (optional for extra crunch and protein)
• Black pepper to taste

Instructions

1. Toast the rye bread slices until crisp.
2. In a small bowl, mash the avocado with the lemon juice and black pepper.
3. Spread the mashed avocado evenly over the warm toast.
4. Top with slices of smoked salmon.
5. Sprinkle hemp seeds on top before serving.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~420 kcal
Protein	24g
Fiber	9g
Fat	18g

2. Greek Yogurt and Chia Seed Berry Parfait

Greek yogurt is a protein powerhouse, containing nearly double the protein of regular yogurt. By adding chia seeds and berries, you drastically increase the fiber content without needing heavy grains.

Ingredients

• 1 cup plain non-fat Greek yogurt
• 2 tbsp chia seeds
• 1/2 cup raspberries (fresh or frozen)
• 1/4 cup blackberries
• 1 tbsp chopped almonds
• 1 tsp honey (optional)

Instructions

1. Pour the Greek yogurt into a bowl or jar.
2. Stir in the chia seeds and let the mixture sit for 5 minutes to thicken slightly.
3. Layer the raspberries and blackberries on top.
4. Finish with chopped almonds and a drizzle of honey if desired.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~350 kcal
Protein	26g
Fiber	11g
Carbs	22g

3. Southwest Black Bean and Tofu Scramble

For a plant-based option that rivals eggs in protein, tofu is excellent. Black beans add a massive fiber boost and give the dish a hearty texture. This is perfect for savory breakfast lovers.

Ingredients

• 1 block extra-firm tofu, crumbled
• 1/2 cup black beans, rinsed and drained
• 1/2 cup spinach, chopped
• 1/4 cup diced bell peppers
• 1/2 tsp turmeric powder
• 1/2 tsp cumin
• 1 tbsp nutritional yeast

Instructions

1. Heat a non-stick skillet over medium heat.
2. Add the bell peppers and sauté for 2 minutes.
3. Add the crumbled tofu, black beans, turmeric, and cumin. Cook for 5-7 minutes, stirring frequently.
4. Toss in the spinach and nutritional yeast. Cook until the spinach wilts.
5. Serve hot, optionally with hot sauce.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~310 kcal
Protein	22g
Fiber	12g
Fat	10g

4. Spinach and Feta Egg White Omelet with White Beans

Adding beans to an omelet might sound unusual, but it is a standard technique in Mediterranean diets to add staying power. Cannellini (white) beans are creamy and blend well with eggs.

Ingredients

• 3 large egg whites (or 1/2 cup liquid egg whites)
• 1 whole egg
• 1/4 cup canned cannellini beans, rinsed
• 1 cup fresh spinach
• 2 tbsp crumbled feta cheese
• Olive oil spray

Instructions

1. Whisk the egg whites and whole egg together in a bowl.
2. Heat a skillet with olive oil spray over medium heat.
3. Pour in the eggs and let them set slightly.
4. Add the spinach, beans, and feta cheese to one side of the omelet.
5. Fold the omelet over and cook for another 2 minutes until the eggs are fully set.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~280 kcal
Protein	25g
Fiber	6g
Fat	12g

5. Overnight Oats with Peanut Butter and Flax

Oats are a classic fiber source. Fortifying them with protein powder or Greek yogurt and peanut butter makes them a complete meal. Flaxseeds provide omega-3s and additional roughage.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup skim milk or soy milk
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp ground flaxseeds
• 1/2 tsp cinnamon

Instructions

1. Combine all ingredients in a mason jar or sealable container.
2. Stir well to ensure the peanut butter is distributed.
3. Seal the container and refrigerate for at least 4 hours, preferably overnight.
4. Stir again before eating in the morning.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~380 kcal
Protein	21g
Fiber	10g
Carbs	45g

6. Quinoa Breakfast Bowl with Tempeh

Quinoa is one of the few plant grains that is a complete protein, meaning it contains all nine essential amino acids. Tempeh is fermented soy, which is easier to digest and higher in protein than tofu.

Ingredients

• 1/2 cup cooked quinoa
• 3 oz tempeh, cubed and pan-fried
• 1/2 cup sautéed kale
• 1/4 avocado, sliced
• 1 tbsp pumpkin seeds

Instructions

1. Prepare the quinoa according to package instructions (can be done in advance).
2. Pan-fry the tempeh cubes in a lightly oiled skillet until golden brown.
3. In a bowl, assemble the warm quinoa, tempeh, and sautéed kale.
4. Top with avocado slices and pumpkin seeds.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~450 kcal
Protein	28g
Fiber	14g
Fat	18g

7. Chocolate Protein Chia Pudding

This tastes like dessert but functions as a high-performance meal. The protein comes from a scoop of protein powder, while chia seeds provide massive amounts of fiber.

Ingredients

• 3 tbsp chia seeds
• 1 cup almond milk (unsweetened)
• 1 scoop chocolate whey or pea protein powder
• 1/2 tsp vanilla extract

Instructions

1. In a blender or shaker bottle, mix the almond milk and protein powder until smooth.
2. Pour the liquid over the chia seeds in a bowl.
3. Whisk thoroughly to prevent clumping.
4. Let it sit in the fridge for at least 2 hours or overnight until it forms a gel-like consistency.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~320 kcal
Protein	25g
Fiber	12g
Fat	11g

8. Turkey Sausage and Veggie Egg Muffins

Egg muffins are perfect for meal prep. By using turkey sausage, you get lean protein, and by packing them with broccoli, you ensure you get your fiber early in the day.

Ingredients

• 6 large eggs
• 1/2 cup cooked turkey sausage crumbles
• 1 cup broccoli florets, finely chopped
• 1/4 cup onions, diced
• Salt and pepper

Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. Whisk the eggs in a large bowl with salt and pepper.
3. Distribute the turkey sausage, chopped broccoli, and onions evenly into the muffin cups.
4. Pour the whisked eggs over the fillings.
5. Bake for 20-25 minutes until the centers are set. (Makes 2 servings of 3 muffins each).

Nutrition Facts

Nutrient	Amount per Serving (3 muffins)
Calories	~340 kcal
Protein	28g
Fiber	4g
Fat	18g

9. Lentil and Poached Egg Hash

Lentils are an underrated breakfast food. They are incredibly high in fiber and contain good protein. When topped with a runny egg, they create a rich, savory meal.

Ingredients

• 1/2 cup cooked green or brown lentils
• 1/2 cup diced sweet potato, roasted or sautéed
• 1 large egg
• 1 cup spinach
• 1 tsp apple cider vinegar (for poaching)

Instructions

1. Warm the cooked lentils and sweet potatoes in a skillet. Add spinach and cook until wilted.
2. Transfer the vegetable mix to a bowl.
3. Bring a small pot of water to a simmer with the vinegar.
4. Crack the egg into the water and poach for 3-4 minutes.
5. Remove the egg with a slotted spoon and place it on top of the lentils.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~360 kcal
Protein	18g
Fiber	13g
Carbs	40g

10. Green Protein Smoothie

Most green smoothies are all fruit and no substance. This version prioritizes protein and fiber-rich greens to ensure it keeps you full.

Ingredients

• 1 cup spinach (fresh)
• 1/2 avocado
• 1 scoop vanilla protein powder
• 1 tbsp ground flaxseed
• 1 cup water or unsweetened almond milk
• 1/2 frozen banana

Instructions

1. Place the liquid and spinach in the blender first (this helps the greens blend smoothly).
2. Add the avocado, banana, protein powder, and flaxseed.
3. Blend on high until completely smooth.
4. Drink immediately for the best texture.

Nutrition Facts

Nutrient	Amount per Serving
Calories	~390 kcal
Protein	27g
Fiber	11g
Fat	16g

Frequently Asked Questions

Why do I need both protein and fiber at breakfast?

Protein suppresses the hunger hormone ghrelin, while fiber physically fills your stomach and slows digestion. Together, they prevent the rapid blood sugar spike and crash that often follows a high-carb breakfast like cereal or bagels.

Can I meal prep these recipes?

Yes. The Overnight Oats, Chia Pudding, and Egg Muffins are specifically designed for meal prep and can be stored in the fridge for up to 3-4 days.

How much protein should I aim for at breakfast?

A common recommendation for satiety and muscle maintenance is between 20g and 30g of protein at breakfast. All recipes listed above meet or approach this threshold.

Are these recipes suitable for weight loss?

Yes. High protein and high fiber meals are generally very satiating, meaning you are less likely to snack or overeat later in the day, which supports a calorie deficit.

Conclusion

Switching to a high protein, high fiber breakfast doesn’t require hours of cooking or expensive ingredients. It simply requires choosing ingredients that work harder for you. By incorporating staples like eggs, Greek yogurt, oats, chia seeds, and beans into your morning routine, you can stabilize your energy levels and improve your digestion.