High Fiber Breakfast for Endurance Athletes

Breakfast is the most important meal of the day!

Try these nutrient-dense breakfast ideas. Each option is a good source of fiber, complex carbohydrates, and protein, ensuring sustained energy and muscle recovery. Portions can vary depending on athletes needs and training regimen.

Nutrient-Dense Breakfast Ideas

Download a PDF of these recipes.

Steel Cut Oats

Ingredients
½ cup steel cut oats, dry
1 tsp chia seeds
1 tablespoon ground flaxseed meal
1 large banana, sliced (and/or ½ cup berries)
2 Tablespoons chopped nuts (almonds, walnuts)
2 Tablespoons brown sugar

Preparation

Cook oats with water or milk according to package directions. Stir in chia, flaxseed meal. Top with banana, berries, nuts and sugar to taste.

Approximate Nutrition
Carbs: ~95g
Protein: ~16g
Fiber: ~16g

Greek Yogurt Parfait

Ingredients:
1 cup vanilla Greek yogurt
1 cup whole grain granola
1/2 cup sliced peaches
½ cup berries of any kind
2 Tablespoons pumpkin seeds/sunflower seeds
1 Tablespoon honey or syrup

Preparation

Layer the ingredients in a bowl. Top with pumpkin seeds and drizzle with honey.

Approximate Nutrition
Carbs: ~100g

Protein: ~32g
Fiber: ~14g

Blueberry Protein Smoothie

Ingredients

1 cup frozen blueberries

1 ripe banana

1 cup vanilla soy milk

3 ounces silken tofu (can also use vanilla greek yogurt)

1 tablespoon chia seeds

½ cup orange juice (juice from 1 orange)

1 teaspoon lime juice

Preparation

Blend all ingredients until smooth.

Approximate Nutrition
Carbs: ~74g
Protein: ~20g
Fiber: ~12g

Whole Wheat Toast with Fixings

Ingredients:
4 slices of whole wheat bread
1 large avocado, mashed
2 tablespoons peanut butter
1 small apple, sliced
1/4 cup raisins

Preparation

Toast the bread. On two slices, spread the peanut butter. On the other two slices, spread the mashed avocado. Top the peanut butter with slices with apple slices and raisins.

Approximate Nutrition:
Carbs: ~100g
Protein: ~25g
Fiber: ~17g

The Breakfast Burrito

Ingredients:
2 large whole wheat tortillas
3 large eggs, scrambled
1/2 cup black beans, rinsed and drained
1/2 cup sweet potato, diced and roasted
1/4 cup avocado, sliced
1/4 cup salsa

Preparation

Scramble the eggs. In a separate pan, heat the black beans and roasted sweet potato. Fill the tortillas with the eggs, beans, sweet potato, avocado, and salsa. Roll up and enjoy.

Approximate Nutrition

Carbs: ~102g
Protein: ~24g
Fiber: ~20g

Breakfast Glow-Up Videos

Low-key simple, high-key delish. Team vids + creative recipes to fuel your runs (or just make you look pro at breakfast).

First Place Winner! Egg Burritos

Egg Burrito Recipe by Kevin and Laszlo

2nd Place Winner! Greg-meal

"Greg-meal" Recipe by Jonathan and Andi

Tie for 3rd Place Winner!

Tie - 3rd Place Winner! Fried Egg Sandwich

Fried Egg Sandwich by Milo

Tie - 3rd Place Winner! Healthy Breakfast Burrito

Healthy Breakfast Burrito by Jackson and Austin

Sugar, Oreo...I mean...Eggs, Toast and Smoothie

Eggs, Toast and Smoothie Breakfast by Elliott and Samuel

Smoothie, Yogurt, Protein Bowl???

Smoothie, Yogurt, Protein Bowl by Marian

Steel Cut Oats

Steel Cut Oats by Hudson and Carter

Honey, Peach, Granola Yogurt

Honey, Peach, Granola Yogurt by Luca and Ruby

Protein Shake

Protein Shake by Trystan and Cameron