15+ High-Fiber Breakfast Recipes For Better Blood Pressure

Start your day on the right foot by enjoying a tasty and healthy breakfast. These dishes contain at least six grams of fiber per serving to keep you satisfied until lunch while supporting healthy digestion and heart health. They’re also high in potassium and lower in sodium and saturated fat, making them good choices for maintaining healthy blood pressure. Jumpstart your morning with options like our High-Fiber Dragon Fruit & Pineapple Smoothie Bowl and Raspberry Yogurt Cereal Bowl for a nourishing morning meal.

High-Fiber Dragon Fruit & Pineapple Smoothie Bowl

Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco

This vibrant high-fiber smoothie bowl is as delicious as it is beautiful. Dragon fruit adds plenty of color, but doesn’t have a strong flavor, so the other ingredients can shine through. Pineapple is quite striking when paired with pepitas and bee pollen. Fizzy kombucha makes the texture of this easy smoothie bowl unique.

Banana Oatmeal

Caitlin Bensel

This banana oatmeal will fuel you up for the day. Mashed bananas add sweetness, and the warm spices and maple syrup complete this quick and comforting breakfast.

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

These overnight oats pack 17 grams of protein per serving thanks to Greek-style yogurt, peanut butter and soymilk. We sweeten these oats naturally with banana, and add blueberries for more fruity flavor. Divide the mixture into Mason jars for an easy grab-and-go breakfast.

Overnight Quinoa Pudding

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal–just leave the mixture in the refrigerator overnight to firm up.

Pineapple Green Smoothie

Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall

Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost.

Fruit & Yogurt Smoothie

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

Spinach-Avocado Smoothie

This healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

Grape Smoothie

Photographer: Jen Causey, Food Stylist: Ruth Blackburn

Calling all grape lovers! This grape smoothie features plenty of frozen sweet red grapes that combine with banana and vanilla Greek-style yogurt, which both add creaminess, while berries add color and fruity flavor to complement the grapes.

Raspberry Overnight Muesli

In this overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don’t have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead to this healthy overnight muesli recipe.

Anti-Inflammatory Cherry, Beet & Kale Smoothie

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless

Kale, cherries and beets team up in this powerful anti-inflammatory smoothie. All three of these fruits and veggies contain unique anti-inflammatory compounds that may help stave off diseases associated with chronic inflammation, including cancer, heart disease, arthritis and diabetes.

Oatmeal-Rhubarb Porridge

Perk up your morning oatmeal with the addition of tangy rhubarb. Using milk for this oatmeal gives it a calcium boost, but the recipe also works well with water–and you’ll save about 60 calories.

Mango-Ginger Smoothie

Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder.

Greek Yogurt Breakfast

Looking for a quick breakfast solution? Greek yogurt and toast is a quick and balanced breakfast. Transform your Greek yogurt into a bowl of flavor by stirring in 1/4 teaspoon vanilla extract and topping with blueberries.