A nutritious breakfast should help you feel full and satisfied all morning long. But many breakfast foods are full of sugary ingredients that will leave you with hunger cravings before the lunch bell rings. These healthy filling breakfast recipes provide both protein and fiber-which boost satiety and provide other nutritional benefits.
Fiber is found in many fruits, vegetables, and whole grains. Health experts advise that adults consume about 28 grams of fiber per day. A diet that includes fiber has been linked to health benefits including a better metabolism and improved heart health. And fiber digests slowly so you won't feel hungry again soon after eating foods that contain it.
Breakfast foods with protein include eggs, dairy products, and soy products. According to USDA recommendations, about 10%-35% of your daily calories should come from this important macronutrient. Protein helps your body build and maintain muscle tissue and also helps you to maintain healthy bones and skin.
Try changing up your morning routine with some of these delicious, nutritious, and filling breakfast ideas.
5 Healthy Filling Breakfasts
If your mornings are hectic, consider doing some basic meal prep one day per week. Make a batch of muffins or prep ingredients for smoothies or omelets so you can grab ingredients quickly and prepare your recipes in less time.
Asparagus and Feta Omelet
This healthy breakfast recipe will keep you going strong until lunch. Who knew a that a nutritious and filling breakfast recipe could taste (and look) so delicious? It's packed with protein and vegetables, making it a perfect addition to your weekly menu.
- 1 tablespoon olive oil
- 7 spears asparagus, cut in half
- 1/2 green bell pepper, diced
- 1/2 teaspoon minced garlic
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1 tablespoon butter
- 8 large eggs
- 1/4 cup whole milk
- 1/2 cup crumbled feta cheese
- Salt to taste
- Heat the asparagus and green bell pepper over medium heat with the olive oil until the vegetables starting turning soft (about 3 minutes).
- Stir in the basil, oregano and garlic, and continue cooking another 3 to 5 minutes.
- Remove the vegetables from the pan and set them aside.
- Beat the eggs with milk in a small bowl.
- Melt 1/2 tablespoon of butter in skillet over medium heat.
- Pour half of the milk and egg mixture into the pan with the butter.
- Sprinkle the egg mixture with the diced peppers.
- Cook until the egg mixture is set.
- Sprinkle the omelet with salt.
- Place 7 asparagus halves and 1/4 cup of feta cheese on top of the omelet.
- Fold the omelet.
- Press the edges together lightly, and cook 1 to 2 minutes longer.
- Repeat with the remaining butter, egg mixture, vegetables, and feta to form a second omelet.
- Cut each omelet in half (if desired) and serve.
Nutrition (per serving): 266 calories, 4 grams carbohydrate, 17 grams protein, 20 grams fat
Greek Yogurt Fruit Parfait
This is a tasty option for a healthy, light, and filling breakfast for those who enjoy a sweet start to the day. Greek yogurt parfait is a perfect creamy breakfast treat and loaded with protein, calcium, fiber, vitamins, and minerals.
- 1/2 cup strawberries, quartered
- 1/2 cup kiwi fruit, cut into small bite-sized chunks
- 1/2 cup rolled oats
- 2 teaspoons chia seeds
- 1 tablespoon agave syrup (optional)
- Place 1 cup of Greek yogurt into a small glass serving dish.
- Top the yogurt with 1/4 cup of strawberries and 1/4 cup of kiwi fruit.
- Sprinkle 1 teaspoon of chia seeds on top of the yogurt and fruit.
- Add ¼ cup of rolled oats, if desired.
- Top with the agave syrup (this step is optional).
- Repeat with remaining ingredients to make a second dish of yogurt parfait.
Nutrition (per serving w/o agave): 285 calories, 34 grams carbohydrate, 29 grams protein, 4 grams fat. With the agave, add 63 calories and 15 grams of carbs per tablespoon.
Almond Blast Protein Shake
When you're on the go or simply need some extra protein to get your morning started off right, try an almond blast protein shake. It's packed with protein, heart-healthy fat, and fiber. Ingredients include protein powder, milk, oats, raisins, almonds, and peanut butter. This nutritious protein-packed smoothie makes three servings, is gluten-free, and also works well as pre- or post-workout nourishment.
Nutrition (per serving): 294 calories, 37 grams carbohydrate, 4.2 grams fiber, 22 grams protein, 7.9 grams fat
Apple Bran Muffins
Craving muffins but want a more filling muffin recipe? Try apple bran muffins, which contain non-fat yogurt, apples, applesauce, egg whites (instead of whole eggs), oat bran, whole-wheat flour, baking powder, cinnamon, and nutmeg. Brown sugar is also included as an ingredient for sweet flavor, but you can substitute low-calorie artificial sweetener for 1/2 of the brown sugar the recipe calls for.
Nutrition (per muffin): 91 calories, 20 grams carbohydrate, 2.8 grams fiber, 4.4 grams protein, 0.9 grams fat
No-Bake Almond Cranberry Protein Bars
This recipe is sure to be a hit with kids and adults alike as it's tasty, nutritious, and provides a quick boost of energy to wake you up in the morning. It's rich in protein, fiber, and healthy fats --containing rolled oats, almond butter, dates, chia seeds, flax meal, and dried cranberries as ingredients.
Nutrition (per bar): 188 calories, 26 grams carbohydrate, 4 grams fiber, 5 grams protein, 9 grams fat
Tips for a Filling Breakfast
Eating healthy gets your morning started off right, helps you maintain a healthy weight, provides you with a quick boost of energy, and keeps you feeling full and satisfied all morning long. If you're short on time when you wake up in the morning and you don't have time to prep a full breakfast, grab a piece of fruit and a slice of whole wheat peanut butter bread. This simple, quick nutritious breakfast provides healthy fat, filling fiber, and protein. By making sure you get key nutrients in the morning will help you going strong and feeling full for hours.