A healthy breakfast doesn't have to take long: seven simple recipes with fibre and protein, the approximate fibre content of each serving, and a table showing which breakfast foods give you the most fibre.
Mornings are often a rush: getting the kids out the door, making it to work on time, with only a few minutes left for breakfast. So a healthy breakfast needs to be simple as well as nourishing. The good news is that porridge, yoghurt with berries or a wholegrain sandwich take less time to make than a coffee at a café, and together they can give you a good share of the fibre you need for the day.
In this article we draw on recommendations from the European Food Safety Authority (EFSA), the World Health Organization (WHO), the UK's National Health Service (NHS) and the Harvard T.H. Chan School of Public Health, as well as food composition data from the US Department of Agriculture (USDA). You'll find the sources at the end of the article, and they are marked with numbers in the text, for example [1]. If you're looking for ideas for the afternoon as well, take a look at our article “Healthy snacks: recipes with fibre”, and for how much fibre you need in total each day, see “How much fibre do you need per day?”.
Why does a healthy breakfast need fibre and protein?
First of all, because most of us don't get enough fibre. EFSA considers 25 g of fibre per day an adequate intake for normal bowel function in adults [2], and the WHO recommends that adults get at least 25 g of naturally occurring dietary fibre every day [7]. The NHS notes that adults in the UK eat only about 20 g of fibre a day on average, although 30 g is recommended [3].
If you spread your daily intake over three meals, breakfast accounts for roughly a third, which is 8–10 g. That is exactly what most of the recipes in this article provide. Breakfast is the easiest time to get fibre, because it's when we most often eat grains, berries and fruit.
What does fibre do?
The Harvard T.H. Chan School of Public Health explains that soluble fibre forms a gel in the gut that can slow digestion [4]. Oats are especially rich in a soluble fibre called beta-glucan, which, according to Harvard, may help you feel full for longer [5]. Insoluble fibre is found mostly in wholegrain products, seeds and fruit skins.
Why add protein to breakfast too?
Protein is needed for muscles, tissues and enzymes. EFSA's population reference intake for adults is 0.83 g of protein per kilogram of body weight per day [6]. Yoghurt, kefir, cottage cheese, eggs, nuts and pulses fit easily into breakfast, and together with fibre they make it more filling and varied. Dairy products and eggs contain no fibre, so it's worth pairing them with grains, berries or vegetables.
What does a healthy breakfast look like?
Before we get to the recipes, here are a few principles that all healthy breakfast ideas are built on. The simplest rule: your plate or bowl should have three parts, with a glass of water alongside.
- A source of fibre. Oats, buckwheat, wholegrain or rye bread, berries, fruit, vegetables. The NHS suggests porridge or wholegrain cereal as a good breakfast [3].
- A source of protein. Plain yoghurt, kefir, cottage cheese, eggs, pulses.
- A handful of seeds or nuts. Chia, flaxseed, pumpkin seeds or almonds top up the fibre. Harvard suggests adding 1–2 tablespoons of almonds, ground flaxseed or chia seeds to your cereal [4].
- Little added sugar. The WHO advises keeping free sugars below 10% of total daily energy [7]. Lithuania's healthy and sustainable eating guidelines state that total sugars in foods should not exceed 5 g per 100 g [8]. That's a handy benchmark when choosing cereal or yoghurt.
- A glass of water. Fibre draws in water, so you need to drink enough fluids with it [9].
Fibre in breakfast foods: how much do you really get?
We calculated the fibre in a typical serving using USDA food composition data, which is given per 100 g of food [1]. Serving sizes are approximate and the exact composition of a specific product may differ, so it's always worth checking the label too.
| Food | Serving | Fibre per 100 g | Fibre per serving |
|---|---|---|---|
| Raspberries, fresh | 80 g | 6.5 g | about 5.2 g |
| Buckwheat groats, roasted, dry | 50 g | 10.3 g | about 5.2 g |
| Pear | 150 g | 3.1 g | about 4.7 g |
| Avocado | 70 g (half) | 6.7 g | about 4.7 g |
| Blackberries, fresh | 80 g | 5.3 g | about 4.2 g |
| Rolled oats | 40 g | 10.1 g | about 4.0 g |
| Chia seeds | 10 g (about 2 tsp) | 34.4 g | about 3.4 g |
| Rye crispbread | 20 g | 16.5 g | about 3.3 g |
| Banana | 120 g | 2.6 g | about 3.1 g |
| Flaxseed | 10 g (about 1 tbsp) | 27.3 g | about 2.7 g |
| Oat bran | 15 g (about 2 tbsp) | 15.4 g | about 2.3 g |
| Rye bread | 40 g (1 slice) | 5.8 g | about 2.3 g |
| Frozen spinach | 80 g | 2.9 g | about 2.3 g |
| Kiwi | 75 g (1 fruit) | 3.0 g | about 2.3 g |
| Frozen blueberries | 80 g | 2.7 g | about 2.2 g |
| Almonds | 15 g | 12.5 g | about 1.9 g |
| Wholewheat bread | 30 g (1 slice) | 6.0 g | about 1.8 g |
| Yoghurt, kefir, milk, eggs | any | 0 g | 0 g |
As you can see, yoghurt or eggs on their own provide no fibre. Add a handful of berries, a spoonful of seeds or a slice of rye bread, and the fibre in your breakfast goes up several times over.
Healthy breakfast: 7 recipes with fibre
1. Porridge with pear and walnuts
You'll need: 40 g rolled oats, 200 ml milk or water, half a pear (about 80 g), 15 g walnuts, a pinch of cinnamon.
How: cover the oats with milk or water and simmer for 3–5 minutes, stirring constantly. Chop the pear with its skin on, add it to the porridge and top with chopped walnuts and cinnamon. Harvard recommends plain, unsweetened oats [5]. If you like quick mornings, pour milk over the oats the night before and leave them in the fridge, then just warm them up in the morning.
2. Yoghurt with blackberries, seeds and fibre blend
You'll need: 150 g plain yoghurt or kefir, 80 g blackberries (frozen work too), 1 tbsp ground flaxseed (about 10 g), 1 tbsp pumpkin seeds (about 10 g), and if you like, 1 teaspoon (5 g) of fibre blend.
How: if you're using the fibre blend, stir it into the yoghurt first and leave it for a minute to thicken. Then add the berries and sprinkle with flaxseed and pumpkin seeds. Drink a glass of water after breakfast, as fibre absorbs liquid.
3. Chia pudding with kiwi
You'll need: 2 tbsp chia seeds (about 20 g), 150 ml plant-based or cow's milk, 1 kiwi, a few drops of lemon juice.
How: pour the milk over the chia seeds and stir. Stir again after 5 minutes so no lumps form, and leave in the fridge overnight. In the morning, top with sliced kiwi. You'll find a raspberry version in our snack recipes.
4. Wholegrain sandwich with avocado and egg
You'll need: 2 slices of wholegrain bread (about 60 g), half an avocado, 1 egg, a few tomato slices, a pinch of pepper.
How: boil the egg for 8–9 minutes or fry it with a drop of oil. Mash the avocado with a fork and spread it on the toasted bread. Top with tomato slices and the sliced egg. When choosing bread, look for wholegrain flour as the first ingredient [4].
5. Scrambled eggs with spinach and rye bread
You'll need: 2 eggs, 80 g fresh or frozen spinach, 1 tomato, 1 slice of rye bread (about 40 g), a drop of olive oil.
How: warm the spinach in a pan with the oil for 2 minutes until wilted. Pour in the beaten eggs and cook over a medium heat, stirring gently. Serve with the tomato and a slice of rye bread. This breakfast is high in protein, while the fibre comes from the vegetables and bread, so the more vegetables you add, the better.
6. Buckwheat porridge with apple and cinnamon
You'll need: 50 g buckwheat groats, 150 ml water, 1 small apple (about 100 g), a pinch of cinnamon, 2–3 tbsp plain yoghurt.
How: rinse the buckwheat, cover with water and simmer, covered, for about 15 minutes until the water is absorbed. Grate or chop the apple with the skin on, mix it into the porridge and sprinkle with cinnamon. Top with yoghurt. You can cook a larger batch of buckwheat the night before and keep it in the fridge for 2–3 days.
7. Blueberry and oat smoothie
You'll need: 200 ml kefir or plant-based milk, 80 g frozen blueberries, half a banana, 2 tbsp rolled oats (about 20 g).
How: blend everything until smooth and drink straight away. The oats thicken the smoothie and add fibre. It's a good choice for mornings when you have to eat on the go. That said, the NHS advises limiting juices and smoothies combined to no more than 150 ml a day [10], so on other days choose a breakfast you eat with a spoon.
How much fibre is in each recipe?
| Recipe | Preparation time | Fibre per serving (approx.) |
|---|---|---|
| 1. Porridge with pear and walnuts | 7 min | about 7.5 g |
| 2. Yoghurt with blackberries and seeds | 3 min | about 7.6 g, with fibre blend about 11.4 g |
| 3. Chia pudding with kiwi | 5 min plus overnight in the fridge | about 9.1 g |
| 4. Sandwich with avocado and egg | 10 min | about 8.3 g (excluding tomato) |
| 5. Scrambled eggs with spinach and rye bread | 7 min | about 4.6 g (excluding tomato) |
| 6. Buckwheat porridge with apple | 20 min | about 8 g |
| 7. Blueberry and oat smoothie | 3 min | about 5.7 g |
Tips to make a healthy breakfast a habit
- Prepare the night before. Chia pudding and overnight oats are waiting in the fridge in the morning.
- Vary your recipes. A breakfast with fibre doesn't have to be the same every day. Different grains, berries and seeds provide different types of fibre, so variety matters more than one “perfect” recipe.
- Check the labels. Choose cereal and yoghurt with no or little added sugar [8].
- Keep berries in the freezer. Frozen berries work in porridge, yoghurt and smoothies even in winter.
- Drink water. Fibre draws water into the gut, so the British Dietetic Association advises drinking enough fluids [9].
- Increase fibre gradually. A sudden change can cause bloating and wind [4, 9]. For more ideas on adding fibre to your morning, see the article “Fibre for breakfast: how to get more of it?”.
Important: this information is about fibre and nutrition in general. It does not describe the effects of the fruttberry product and does not replace advice from a doctor or dietitian.
A spoonful of fibre for your breakfast: fruttberry fibre blend
In recipe 2 we used a fibre blend. The fruttberry blend gets its strawberry and blackcurrant flavour from real freeze-dried berries, so it blends easily into yoghurt, kefir or a smoothie.
What's in it?
- Psyllium husk is the base of the blend. We write more about it in our article on psyllium.
- Agave inulin is a soluble fibre that is fermented in the gut.
- Freeze-dried strawberries (12%) and blackcurrants (8%) provide flavour and colour from real berries, not flavourings.
- Glucomannan from konjac (Amorphophallus) tubers is another soluble fibre.
100 g of the blend contains 77 g of fibre. An independent test by the KTU Food Institute found as much as 84.4 g of fibre per 100 g in a sample of our blend. One teaspoon (5 g) provides about 3.86 g of fibre and only 11 kcal. The blend contains no added sugar, gluten, lactose or preservatives, and it's suitable for vegans.
Because the blend contains glucomannan, it's important to drink enough fluids. EU legislation requires a warning about the risk of choking for people with swallowing difficulties or when taken with too little fluid [11]. If you take the blend on its own, stir one teaspoon into 200–250 ml of water and drink it straight away. If you mix it into yoghurt or a smoothie, drink a glass of water after breakfast. Start with one teaspoon a day and increase the amount every 3–4 days.
For home, the 250 g pack is the most convenient, and for work and travel, the 30 servings of 5 g.
fruttberry fibre blend, strawberry and blackcurrant flavour, 250 g.
Frequently asked questions about a healthy breakfast
What is a healthy breakfast?
One that includes a source of fibre (wholegrain products, berries, fruit or vegetables), a source of protein (yoghurt, eggs, cottage cheese, pulses) and little added sugar [3, 7]. For example, porridge with fruit and nuts, or yoghurt with berries and seeds.
How much fibre should breakfast contain?
There's no single number. If you're aiming for 25 g a day [2], breakfast accounts for about a third, which is 8–10 g. What matters most is your total for the day.
Is porridge a healthy breakfast?
Yes, especially when made with plain, unsweetened oats. 40 g of rolled oats provides about 4 g of fibre [1], and adding fruit and nuts almost doubles that. Harvard advises avoiding sweetened instant porridge [5].
Can I add the fibre blend to hot porridge?
Yes, just stir it into porridge that has cooled slightly and add more liquid if needed, as fibre thickens. Drink a glass of water after breakfast.
Is a healthy breakfast suitable for children?
Porridge, yoghurt with berries or wholegrain sandwiches are suitable for the whole family. Only give food supplements to children after talking to a doctor.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. Total Dietary Fiber (g) per 100 g: USDA National Nutrient Database for Standard Reference, Legacy. 2018. Data also available in FoodData Central.
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3):1462.
- NHS. How to get more fibre into your diet. Reviewed 2026.
- Harvard T.H. Chan School of Public Health. Fiber. The Nutrition Source. Reviewed 2022.
- Harvard T.H. Chan School of Public Health. Oats. The Nutrition Source. Updated 2025.
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 2012;10(2):2557.
- World Health Organization. Healthy diet. Fact sheet, 2026.
- Sveikos ir tvarios mitybos rekomendacijos, 3-ioji redakcija (Healthy and sustainable eating guidelines, 3rd edition, in Lithuanian). Reviewed by the Institute of Health Sciences, Faculty of Medicine, Vilnius University; the Faculty of Public Health, LSMU; and the Institute of Hygiene. 2025.
- British Dietetic Association. Fibre: Food Fact Sheet. 2021.
- NHS. 5 A Day portion sizes. Reviewed 2022.
- European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. OJ L 136, 25.5.2012, p. 1–40.
The information provided is general in nature and does not replace advice from a doctor or dietitian. Scientific data is presented about fibre and nutrition in general and does not describe the properties of any specific product. If you have a chronic condition, take medication, are pregnant or breastfeeding, talk to a healthcare professional before you start taking food supplements. A food supplement is not a substitute for a varied and balanced diet.
