10 High-Protein, High-Fiber Breakfast Recipes You’ll Love

As you age, your doctor may suggest that you make certain lifestyle changes to maintain your health. One of these changes usually involves your diet. Apart from avoiding specific foods, it’s typically a good idea to increase your intake of protein and fiber. However, depending on what you eat, that may not sound easy. If you have the right recipes, though, you can meet your goals without too much stress. 

Why do Older Adults Need More Protein and Fiber?

Studies show that older adults can start to lose muscle as early as their late 40s. While this can happen slowly, at first, muscle loss increases over time–especially if you don’t do anything about it. Worse yet, the effect may be worse for women because muscle loss is exacerbated by their declining estrogen levels.  Although some amount of muscle loss is expected as you get older, doctors emphasize that you can reduce its severity with the right diet and exercise routine. That’s where eating more protein comes in. It’s essential for building and maintaining muscle, which is why you’re supposed to eat 1.2 – 2.0 grams of protein per kilogram of body weight per day. This would translate to a minimum of 82 grams of protein for someone who weighs 150 lbs. Unfortunately, a recent survey showed that about 46 percent of adults over the age of 50 get the amount of protein that doctors recommend.  Where fiber is concerned, the health benefits are more widespread. Studies show that fiber is associated with reducing your risk of developing diabetes, promoting healthy digestion, lowering cholesterol, boosting heart health, and helping to maintain a healthy weight. Most recently, it has been suggested that a diet high in fiber can help older adults increase their cognitive function. This can be particularly helpful for those who have a greater risk of developing dementia.  While the numbers may vary, older adult females should get 21-22 grams of fiber per day. Older adult males should eat between 28-30 grams of fiber per day.  RELATED: 7 Breakfasts that Help You Burn Fat All Day Long

10 Breakfast Recipes You Should Try

1. Apple and Peanut Butter Overnight Oats

Servings: 4 Ingredients

• 2 small Honeycrisp apples (about 6 ounces each), divided
• 2 cups old-fashioned rolled oats
• 2 cups unsweetened soy milk
• ¾ cup nonfat plain strained (Greek-style) yogurt
• 4 tablespoons smooth natural peanut butter, divided
• 2 tablespoons pure maple syrup
• 1 tablespoon vanilla extract
• ¼ teaspoon salt
• ⅛ teaspoon ground cinnamon

Method:

1. Chop 1 apple into bite-sized pieces.
2. Combine 2 cups oats, 2 cups soy milk, ¾ cup yogurt, 3 tablespoons peanut butter, 2 tablespoons maple syrup, 1 tablespoon vanilla, ¼ teaspoon salt, and ⅛ teaspoon cinnamon in a medium bowl; whisk well. Stir in the chopped apple. Cover and refrigerate until thickened, at least 8 hours.
3. When ready to serve, transfer the oats into 4 (8-oz.) jars. Top evenly with the remaining 1 tablespoon peanut butter (about ¾ teaspoon each). Finely chop half of the remaining apple and top each jar with about 3 tablespoons each. Reserve the remaining apple half for another use.

2. Black Bean Quiche

Servings: 6 Ingredients

• 1½ tablespoons extra-virgin olive oil
• 1 medium red bell pepper, chopped (about 1 cup)
• 1 cup thinly sliced red onion
• ½ cup chopped tomato
• ¾ teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon cayenne pepper
• 8 large eggs
• ⅔ cup half-and-half
• 1 cup shredded pepper Jack cheese, divided
• 1 (15.5-ounce) can no-salt-added black beans, rinsed

Method:

1. Preheat oven to 350°F. Coat a 9-inch glass pie dish with cooking spray.
2. Heat 1½ tablespoons oil in a large skillet over medium heat. Add chopped bell pepper; cook, stirring occasionally, until softened, about 6 minutes. Add 1 cup onions; cook, stirring occasionally, until the peppers are lightly browned and the onions are softened, about 5 minutes more.
3. Stir in ½ cup tomato, ¾ teaspoon cumin, ½ teaspoon each oregano, paprika, salt, and ¼ teaspoon cayenne; cook, stirring often, until the liquid evaporates and the mixture is fragrant, 2 to 3 minutes. Let stand until slightly cooled, about 5 minutes.
4. Whisk 8 eggs, ⅔ cup half-and-half, and ½ cup pepper Jack in a medium bowl until combined. Fold in rinsed black beans and the bell pepper mixture; pour into the prepared pie dish. Sprinkle with the remaining ½ cup cheese.
5. Bake until set and the edges are golden brown, 40 to 45 minutes. Let stand for 10 minutes; slice and serve warm.

3. Peanut Butter and Chocolate Chia Pudding

Servings: 4 Ingredients

• 3 cups unsweetened soy milk
• ¾ cup chia seeds
• ¼ cup Dutch-process cocoa powder, plus more for dusting
• ⅛ teaspoon salt
• 2 tablespoons pure maple syrup plus 1 teaspoon, divided
• 1½ teaspoons vanilla extract, divided
• ¾ cup nonfat plain strained (Greek-style) yogurt
• ⅓ cup smooth natural peanut butter

Method:

1. Whisk 3 cups soy milk, ¾ cup chia seeds, ¼ cup cocoa, ⅛ teaspoon salt, 2 tablespoons maple syrup, and 1 teaspoon vanilla in a large bowl until well combined. Cover and refrigerate until thickened, at least 12 hours.
2. Combine ¾ cup yogurt, ⅓ cup peanut butter, and the remaining 1 teaspoon maple syrup and ½ teaspoon vanilla in a small bowl; stir until smooth. Cover and refrigerate until ready to use.
3. Stir the chilled chia mixture; divide evenly among 4 jars or small bowls (about 1 cup each). Stir the peanut butter mixture until smooth, if needed, and spread evenly (about ¼ cup each) over the chia mixture. Dust with additional cocoa powder, if desired.

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4. Chocolate-Peanut Butter Protein Shake

Servings: 1 Ingredients

• 1 cup unsweetened vanilla soymilk
• ¾ cup sliced frozen banana
• ½ cup reduced-fat plain Greek yogurt
• 1 tablespoon cocoa powder
• 1 tablespoon natural peanut butter

Method:

1. Combine soymilk, banana, yogurt, cocoa powder, and peanut butter in a blender; blend until smooth.

5. Cauliflower Steaks with Poached Eggs

Servings: 4 Ingredients Cauliflower Steaks

• Cooking spray
• 2 medium heads cauliflower (about 2 lbs. each), leaves removed and stems trimmed
• 1 teaspoon Italian seasoning
• ¼ teaspoon salt

Pesto Hollandaise

• 3 large egg yolks
• 1 tablespoon white-wine vinegar
• 3 tablespoons refrigerated basil pesto
• ¼ cup unsalted butter, cubed

Poached Eggs & Kale

• 2 tablespoons white-wine vinegar
• 4 large eggs
• 2 tablespoons unsalted butter
• 2 medium cloves garlic, chopped
• 1 (8-ounce) bunch curly kale, stemmed and chopped (5 packed cups)
• ¼ teaspoon crushed red pepper
• ¼ teaspoon salt

Method:

1. To prepare cauliflower steaks: Position oven rack in upper third; preheat to 425°F. Line a large rimmed baking sheet with foil; coat with cooking spray.
2. Cut cauliflower heads in half lengthwise; trim the sides to create 2 (1-inch-thick) “steaks” from each head. Arrange the cauliflower steaks on the prepared baking sheet; reserve trimmed florets for another use.
3. Coat the cauliflower with cooking spray. Sprinkle both sides with Italian seasoning and salt. Roast, flipping once, until browned and tender, 30 to 35 minutes.
4. Meanwhile, prepare pesto hollandaise: Place egg yolks in a blender. Secure the lid on the blender and remove the center piece; place a clean towel over the opening. Process until light in color, about 30 seconds. With the blender running on low speed, slowly pour 1 tablespoon vinegar through the opening; process until blended, 10 to 15 seconds. Add pesto; process until completely blended, about 30 seconds.
5. Place cubed butter in a glass measuring cup; microwave on High in 20-second intervals until melted, about 2 (20-second) intervals. With the blender running on low speed, slowly pour the melted butter through the lid opening; process until the butter is incorporated and the mixture looks thick, 45 seconds to 1 minute. Transfer to a microwaveable bowl. When ready to serve, microwave on Low until warmed through, 30 to 45 seconds.
6. To prepare poached eggs & kale: Pour water into a deep medium skillet to a depth of 2 inches; bring to a simmer over medium-high heat. Stir in vinegar. Reduce heat to medium-low and create a whirlpool using a spoon; crack eggs, 1 at a time, into the center of the whirlpool. Simmer until the whites are set and the yolks are runny, about 4 minutes. With a slotted spoon, transfer the poached eggs to a paper-towel-lined plate to drain. Carefully drain the pan and wipe it clean.
7. In the dry skillet, melt butter over medium-high heat. Add garlic; cook, stirring constantly,  until fragrant, about 1 minute. Add kale; cook, stirring constantly, until tender-crisp and wilted, about 3 minutes. Remove from heat.
8. Divide the kale among 4 plates; top each with 1 cauliflower steak, 1 poached egg, and about 2 tablespoons hollandaise. Sprinkle with crushed red pepper and salt.

RELATED: Breakfast On The Go: 7 Fast Food Breakfasts That Are Actually Healthy

6. Huevos Divorciados

Servings: 1 Ingredients

• ½ cup no-salt-added canned black beans, rinsed
• 2 tablespoons water
• ½ teaspoon garlic powder
• ¼ teaspoon onion powder
• 1 teaspoon extra-virgin olive oil
• 2 large eggs
• ⅛ teaspoon ground pepper
• 2 corn tortillas, warmed
• 2 tablespoons mild salsa verde, warmed
• 2 tablespoons mild salsa roja, warmed
• 2 tablespoons sliced red onion
• ¼ avocado, sliced
• 1 tablespoon crumbled cotija or queso fresco
• 1 ½ teaspoons chopped fresh cilantro

Method:

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1. Combine beans, water, garlic powder and onion powder in a small bowl. Microwave on High until warmed, about 30 seconds.
2. Heat oil in a small nonstick skillet over medium heat. Break eggs, one at a time, into the pan; season with pepper. Cover and cook until the eggs are done to your liking, 2 to 3 minutes for over easy.
3. Place warmed tortillas on a plate. Transfer the eggs to the tortillas. Spoon salsa verde around the yolk of 1 egg; repeat with salsa roja and the remaining egg. Top with onion, avocado, cotija (or queso fresco), and cilantro. Serve with the black beans on the side.

7. Avocado Toast with Burrata

Servings: 1 Ingredients

• 1 slice whole-grain toast (3/4 inch thick)
• ½ large ripe avocado, thinly sliced
• 1 teaspoon lemon juice
• ⅛ teaspoon kosher salt
• ⅛ teaspoon ground pepper
• 1 ½ ounces burrata or fresh mozzarella cheese
• 1 teaspoon finely sliced fresh basil
• 1 teaspoon minced fresh chives
• Pinch of Aleppo pepper

Method:

1. Top toast with avocado. Drizzle with lemon juice and sprinkle with salt and pepper. Top with burrata (or mozzarella), basil, chives, and Aleppo pepper.

8. Spinach and Egg Grain Bowls

Servings: 4 Ingredients

• 2 teaspoons sesame oil
• 1 (5-ounce) package baby spinach
• 1 teaspoon lower-sodium soy sauce
• 4 large eggs
• 2 cups cooked wheat berries
• ¼ cup kimchi
• ¼ cup chopped scallions
• 2 tablespoons unsalted roasted peanuts, roughly chopped

Method:

1. Heat oil in a large nonstick skillet over medium heat. Add spinach; cook, stirring often, until wilted, about 3 minutes. Stir in soy sauce; transfer the mixture to a bowl.
2. Crack eggs into the skillet; cook for 2 minutes. Cover and continue to cook until desired degree of doneness, 2 more minutes for medium.
3. Divide wheat berries among 4 bowls; top each serving with an egg, 1/4 cup spinach mixture, and 1 tablespoon kimchi. Top evenly with scallions and peanuts.

9. Peanut Butter-Banana French Toast Casserole

Servings: 6 Ingredients

• 12 ounces crusty whole-wheat bread, cubed (1-inch; about 10 cups)
• 4 medium ripe bananas
• 2 ½ cups whole milk
• 6 large eggs, lightly beaten
• ¼ cup smooth natural peanut butter plus 1 tablespoon, divided
• 4 tablespoons pure maple syrup, divided
• 2 teaspoons ground cinnamon
• 2 teaspoons vanilla extract
• ¼ teaspoon salt
• ¼ cup crushed unsalted peanuts

Method:

1. Preheat oven to 350°F. Lightly coat a 9-inch-square baking pan with cooking spray. Spread bread cubes in a single layer in the prepared pan. Chop 3 bananas to equal 2 cups; add to the bread mixture in the pan, tossing to combine. Cut the remaining banana into 1/2-inch slices; set aside.
2. Combine milk, eggs, 1/4 cup peanut butter, 3 tablespoons maple syrup, cinnamon, vanilla, and salt in a large bowl. Whisk vigorously until the peanut butter is fully incorporated and the mixture is smooth. Pour the egg mixture over the bread mixture. Using clean hands, press down the bread and bananas to fully submerge.
3. Bake until golden brown and set in the middle, 40 to 50 minutes. Let cool in the pan for 15 minutes.
4. Meanwhile, whisk the remaining 1 tablespoon peanut butter and 1 tablespoon maple syrup together in a bowl until smooth. If needed, microwave on High for 10 seconds to reach drizzling consistency.
5. Top the casserole with peanuts and the reserved banana slices; drizzle with the glaze.

10. Mixed Berry Overnight Oats

Servings: 4 Ingredients

• 2 cups old-fashioned rolled oats
• 2 cups unsweetened almond milk
• 1 ¼ cups whole-milk plain strained (Greek-style) yogurt, divided
• 2 ½ tablespoons pure maple syrup, divided
• 1 ½ tablespoons white or black chia seeds
• 3 ½ teaspoons vanilla extract, divided
• ¼ teaspoon salt, divided
• 3 cups fresh mixed berries (such as blackberries, blueberries, and/or raspberries), plus more for garnish
• ½ teaspoon grated lemon zest
• 5 ounces reduced-fat cream cheese, softened
• 2 teaspoons lemon juice
• ½ cup graham cracker crumbs (from 4 sheets)

Method:

1. Stir oats, almond milk, 1 cup yogurt, 4 teaspoons maple syrup, chia seeds, 2 teaspoons vanilla, and 1/8 teaspoon salt together in a medium bowl until well combined. Cover and refrigerate for at least 8 hours or up to 4 days.
2. Meanwhile, toss berries with lemon zest, 1 tablespoon maple syrup and the remaining 1/8 teaspoon salt in a medium bowl. Cover and refrigerate until ready to use or up to 4 days.
3. Whisk cream cheese, lemon juice, and the remaining 1/4 cup yogurt, 1 1/2 teaspoons vanilla and 1/2 teaspoon maple syrup together in a medium bowl until smooth. Cover and refrigerate until ready to use or up to 4 days.
4. Transfer half of the berry mixture to a small bowl and mash lightly with a fork until starting to break down. Spoon about 1/3 cup whole berry mixture into each of 4 (16-oz.) jars; spoon a heaping 1/2 cup oat mixture over the whole berry mixture in each jar. Top each with a scant 2 tablespoons cream cheese mixture. Layer on 2 tablespoons mashed berry mixture each, followed by 1/2 cup oat mixture each. Top each jar with a scant 2 tablespoons cream cheese mixture followed by 2 tablespoons graham cracker crumbs. Garnish with more berries, if desired.

Older adults are at risk of developing various conditions, including muscle loss, heart disease, and dementia. While preventing this can call for a multi-faceted approach, diet changes are a great place to start. Adding more protein and fiber can help you maintain your overall health. If you have any concerns about eating more of these nutrients, consult your doctor before making any changes.