High-fibre breakfasts

Every recipe here has at least 8 g of fibre per serving and at least 3 g per 100 kcal – which meets the UK and EU condition for ‘high fibre’. The fibre comes from chia seeds, linseed, oats, wholegrains, pulses, nuts and berries.

High-fibre breakfast recipes

Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Vegan blueberry chia pudding – 210 kcal
Vegan vanilla chia pudding – 180 kcal
Paleo apple and cinnamon pancakes – 290 kcal
Warm keto chocolate and coconut bowl – 475 kcal
Vegan berry protein chia pudding – 252 kcal
Vegan matcha chia pudding – 190 kcal
Almond coconut granola with maple syrup – 230 kcal
Vegan chestnut porridge with dates – 390 kcal
Gluten-free buckwheat porridge with figs – 340 kcal
Vegan chia oat muesli with mango – 280 kcal
Almond and raspberry porridge – 320 kcal
Raspberry chia pudding with almond milk – 165 kcal
Vegan breakfast beans with smoked paprika on rye bread – 377 kcal
Vegan African teff porridge with blueberries – 380 kcal
Low-carb hemp seed muesli with raspberries – 360 kcal
Gluten-free chia pudding – 242 kcal
Vegan hazelnut chia pudding – 280 kcal
Papaya chia breakfast with coconut yoghurt – 280 kcal
Vegan chickpea shakshuka – 320 kcal
Low-carb coconut pancakes with crushed raspberries – 474 kcal
Savoury protein bread with cottage cheese and radishes – 294 kcal
Keto raspberry chia pudding with coconut yoghurt – 240 kcal
Courgette oat porridge – 360 kcal

Frequently asked questions

How much fibre do I need a day?

UK guidance recommends 30 g of fibre a day for adults, and so does the German Nutrition Society (DGE). One recipe from this page gives you more than a quarter of that.

What can I have for breakfast to get lots of fibre?

Chia pudding, porridge or overnight oats with linseed, nuts and berries, pancakes made with wholemeal flour or a savoury breakfast with beans. Berries bring more fibre than banana.

What if lots of fibre makes me bloated?

Increase the amount slowly over one to two weeks and drink enough, around 1.5 litres a day. Soak chia seeds and linseed overnight, and rinse tinned pulses well.