Reviewed by Dietitian Jane Leverich, M.S., RDN
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
The aftermath of eating too much sugar can be quite uncomfortable, but one step you can take to lessen the added sugar hangover is to eat high-fiber breakfast recipes like these. Each serving contains no added sugar and is full of fiber to help you get your mind and body re-energized with healthy nutrients. Flavorful breakfasts like our Sweet Potato-Crust Quiche with Veggies and our Orange-Mango Chia Seed Smoothie can help you feel nourished and satisfied as you start your day.
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Sweet Potato-Crust Quiche with Veggies
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This veggie quiche with a sweet potato crust is packed with spinach and sweet bell pepper and gets a hint of heat from pepper Jack cheese. It makes a colorful and hearty addition to your brunch or dinner table.
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Orange-Mango Chia Seed Smoothie
Credit: Photographer: Alex Huang.
This sunny orange-turmeric smoothie gets its vibrant hue and earthy flavor from fresh turmeric, while frozen mango and banana add creaminess and natural sweetness. Chia seeds add fiber and omega-3s, making this a refreshing and nourishing way to start your day.
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Savory Oatmeal Grain Bowl
Credit: Abbey Littlejohn
Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Cooking oats in soy milk is an easy way to add protein to this hearty grain bowl. Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.
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Pineapple, Mango & Peach Chia Seed Smoothie
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
Tropical fruits and warm spices make this smoothie the perfect way to start your day. Chia seeds add fiber and healthy fats, while dates provide natural sweetness without the need for added sugar. Coconut milk beverage and Greek-style yogurt balance the flavor and add creamy texture.
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Raspberry-Banana Yogurt Parfait
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
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No-Added-Sugar Strawberry Protein Shake
Credit: Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley.
This no-added-sugar high-protein shake recipe blends frozen strawberries, banana, yogurt and a touch of soy milk into a thick, frosty drink. Medjool dates add natural sweetness to this recipe. Packed with protein from soy milk and strained, Greek-style yogurt, this shake is perfect for breakfast or after a workout.
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Cinnamon-Raisin Overnight Oats
Credit: Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley.
These no-added-sugar cinnamon-raisin overnight oats take all the cozy flavor of a classic oatmeal cookie and turn it into a creamy, make-ahead breakfast. A ripe banana and juicy raisins provide natural sweetness, while almond butter, Greek yogurt and flaxseed add protein and staying power. Mix them up in the evening and they’ll be ready to grab straight from the fridge in the morning for an easy, nourishing start to the day.
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The Best No-Added-Sugar Smoothie
Credit: Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley.
This healthy strawberry smoothie is tart, creamy and naturally sweet. The frozen strawberries and fresh dates add the perfect amount of sweetness to balance the tart passion fruit. A splash of vanilla ties it all together, making this smoothie something you can enjoy anytime of day.
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Black Bean & Pepper Jack Quiche
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This black bean quiche with pepper Jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
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Raspberry-Mango Chia Seed Smoothie
Credit: Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Keosha McGhee.
This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Greek yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.
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Strawberry Chia Pudding
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This chia pudding is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.
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The Only Green Smoothie Recipe You’ll Ever Need
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This vibrant green smoothie with spinach, banana, mango and pineapple is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana gives the smoothie a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.
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Anti-Inflammatory Breakfast Bowl
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. If you want the yolk fully cooked, cook it an extra two minutes. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won’t be able to stop making it.
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Orange-Peach Chia Seed Smoothie
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This Orange-Peach Chia Smoothie is a bright, refreshing way to start your day. Sweet, juicy oranges and frozen peaches are blended with creamy Greek-style yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.
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Shredded Wheat with Raisins & Walnuts
Credit: Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This shredded wheat with raisins and walnuts is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal. Read the label and opt for brands that contain 0 grams of added sugar.
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Strawberry-Mango Chia Seed Smoothie
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This strawberry-mango chia seed smoothie is a nutrient-packed drink rich in fiber, antioxidants and omega-3 fatty acids. Chia seeds provide a plant-based source of protein and help keep you feeling full longer. You can use frozen strawberries and mango, but you’ll need to add extra almond milk to help it blend smoothly.
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Copycat Dunkin’ Avocado Toast
Credit: Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!
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Peanut Butter-Banana Flaxseed Smoothie
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.
This peanut butter–banana flaxseed smoothie is a creamy, satisfying drink that’s perfect for breakfast. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.
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Blueberry-Peach Chia Seed Smoothie
Credit: Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This fruit smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base. Chia seeds add fiber, omega-3s and a slight thickness to the smoothie as they soak up the liquid.
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Breakfast Dal Bowl
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Lentil-based dal makes a filling breakfast packed with protein, fiber and essential nutrients, delivering lasting energy throughout your morning. Prepare this dal in advance and store it in the fridge for a convenient option to enjoy throughout the week, or freeze it to have on hand for an easy breakfast in the months ahead.
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Chocolate-Strawberry Protein Shake
Credit: Photographer: Ali Redmond.
Soy milk and Greek-style yogurt provide a solid protein base for this chocolate-strawberry protein shake. Sweet strawberries, sliced banana and rich cocoa powder create a sweet flavor without needing any added sugar. Tossing in a few ice cubes chills the shake down and gives it a refreshing, frosty texture.
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Huevos Divorciados (Divorced Eggs)
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
For those mornings when choosing between red or green salsa feels impossible, enter huevos divorciados, the ultimate solution. This dish, from our Senior Nutrition & News Editor at EatingWell, hails from Mexico and boasts a unique twist. It features two sunny-side-up eggs nestled on tortillas, each yolk surrounded by its own salsa. Typically served with a side of beans, it’s a delicious breakfast that celebrates the best of both worlds.
Read the original article on EatingWell
