By now it’s not news that breakfast does a body good, replenishing energy, kick-starting your insulin response, and even preventing heart disease.

But when life throws too much onto our plates, the most important meal of the day often also becomes the most ignored. And even those who do squeeze in a morning meal—whether it’s toting processed granola bars to work or school; grabbing a greasy bacon, egg, and cheese on their commute; or dipping into the box of donuts someone’s brought to the office—are missing one key ingredient: fiber.

Less than 3 percent of Americans meet the recommended daily intake of 25 to 30 grams of this essential digestion-promoting, cholesterol-lowering nutrient! Make your breakfast an easy opportunity to change that, with these 32 quick recipes that pack in 5 grams or more per serving.

1. Chia Seed Breakfast Bowl

Superfood chia gives this breakfast concoction its slow-digesting carbohydrates, and as a result, its incredible staying power. Take two minutes out to mix it up the night before so that you can wake up to a meal that will fuel you with healthy fats, 12 percent of your daily value of calcium, and of course, plenty of fiber.Fiber per serving: 10 grams

2. Chocolate Strawberry Oatmeal with Kale

Well aware of kale’s numerous health benefits, but still can’t stomach the stuff? A spoonful of cocoa helps this fiber-filled, vitamin-rich leafy green go down, along with some other ingredients to lend additional bulk to the meal, including rolled oats, a smattering of sliced fruit, and nut butter for that stick-to-your-ribs satiety. The combo may sound unlikely, but it’s also way too intriguing not to try. Fiber per serving: 10 plus grams

3. Delicious Mocha Oatmeal

Kick up your old oatmeal with instant coffee, cholesterol-lowering grains, plus fibrous banana and walnuts to fill you up.The future of oats in the food and health continuum. Clemens R, van Klinken BJ. The British journal of nutrition, 2014, Nov.;112 Suppl 2():1475-2662. Factor in the 17 grams of protein also packed into one serving (thanks to the nuts and milk), and you can bid that mid-morning energy crash goodbye. Fiber per serving: 8.8 grams

4. Seedy Peanut Butter Toast

As quickly assembled as peanut butter and jelly, this toast is edible proof that getting your daily dose of fiber requires much less effort than many think. Just replace the fruit spread with a sprinkle of chia and flax. Not only will the simple switch jump-start your digestion, but the seeds come with B-vitamins, calcium, and fatty acids for blood, bone, and heart health. PB&J has got nothing on this!Fiber per serving (1 teaspoon each chia and flax, 2 teaspoons peanut butter): 12 grams

5. Vanilla andOvernight Oats

If figs don’t feature in your regular grocery rotation (and for more then 98 percent of Americans, they don’t), this recipe may just change that.Dried fruits: excellent in vitro and in vivo antioxidants. Vinson JA, Zubik L, Bose P. Journal of the American College of Nutrition, 2005, May.;24(1):0731-5724. Just two pieces of the fresh fruit, along with a few anti-inflammatory dates per serving amp up this overnight, vanilla-kissed oatmeal to a naturally sweet and doughy bowl crammed with calcium, potassium, antioxidants, and fiber. Fiber per serving: 15 grams

6. Quick and Easy Sweet Brown Rice Breakfast Bowl

Don’t limit brown rice to dinnertime menus! There’s no reason this nutty, fiber-riffic grain can’t take center stage in your breakfast too. It’s sweetened with maple syrup (hey, antioxidants!), paired with date and apple chunks, and spiced up with cinnamon for a gluten-free bowl that’s as healthy as oatmeal and as yummy as rice pudding.Fiber per serving: 7.8 grams

7. Strawberry and Quinoa Parfait

Boasting all the essential amino acids, quinoa on its own would give this meal an impressive protein and fiber profile. Alternate layers of seeds with cloudy pillows of Greek yogurt and a sprinkle of walnuts for some hunger-quelling fat, and you’ve elevated this heart-healthy breakfast to indisputable superfood status.Fiber per serving: 9 grams

8. Blueberry Fiber Starter

Composed of fruit, seeds, and almond milk, this Paleo-friendly breakfast may be free of gluten, dairy, soy, but it’s positively loaded with fiber and fatty acids. Don’t let the high fat content deter you: Now that we know that lipids can boost brain health, starting the day with them is a smart choice.Fiber per serving: 21.6 grams

9. Five Minute Breakfast Burrito

In the time it would take to nuke a frozen burrito in the microwave, create your own from scratch with fresh ingredients. Eggs, salsa, spinach, and cheddar cozy up inside a tortilla (choose a high-fiber variety) for a filling wrap that’s not only kind to your digestive system, but also to your blood pressure, thanks to the potassium from the veggies. Fiber per serving: 12.5 grams

10. Breakfast Lentils

If beans on toast can be a breakfast item, why not lentils? This recipe sautés the low-glycemic, iron-, and magnesium-boasting legumes with fragrant accompaniments. including soy sauce and immunity-protecting garlic. Pile them onto slices of whole wheat bread for a long-lasting punch. Fiber per serving: 15 grams

11. Chickpea Flour Breakfast Pizza

Homemade pizza for breakfast? It can be done! Not only does using chickpea flour eliminate the tedious kneading, chilling, and rising process of traditional pizza dough, but just a third of a cup packs in almost 4 grams of fiber, an impressive 7 grams of protein, and a ton of folate for cell health. Top with eggs, avocado, and salsa, and you’re looking at a single-serving (not to mention gluten-free!) powerhouse of nutrients that comes together in a flash.Fiber per serving: 7.4 grams

12. Make-Ahead Breakfast Quesadilla with Cheese, Spinach, and White Beans

We’ve never met a quesadilla we didn’t like, but let’s face it: Most greasy restaurant versions don’t exactly scream healthy. While these homemade ones don’t compromise the oozy cheese factor, they amp up the fiber and satiety departments with the addition of spinach, white beans, and eggs. The best part? The recipe makes 8 quesadillas in just 20 minutes, so getting in a satisfying breakfast is a no-brainer on busy mornings. Fiber per serving: 5 grams

13. Avocado Salmon Breakfast Salad

Who says that salads should be ignored before noon, especially if they’re as filling as this one? Far from a limp pile of greens, it combines buttery avocado with slices of smoked salmon for extra bone-protecting vitamin D, and ditches a complicated dressing for a simple drizzle of avocado oil. With all the healthy fats packed alongside the fibrous vegetables, you’ll be spared the embarrassment of a grumbling tummy when that morning meeting runs past lunchtime.Fiber per serving: 10.9 grams

14. Rustic Sweet Potato Breakfast Hash

This meat-free hash counts on fibrous spinach and tomatoes, protein from the egg, and the lower glycemic (and as a result, slower-digesting) carbohydrates from the sweet potato to power you through to lunch. It’s also a great way to get in a serving or two of vegetables first thing in the morning.Fiber per serving: 6 grams

15. Savory Oatmeal with Figs, Pine Nuts, and Feta Cheese

Even if you don’t have a sweet tooth, there are plenty of delectable ways to enjoy and reap the cholesterol-fighting, whole-grain benefits of oatmeal. This savory version includes the unique combination of pine nuts and feta to bulk up the bowl, with just a hint of sweetness—and antioxidants—from the figs.Dried fruits: excellent in vitro and in vivo antioxidants. Vinson JA, Zubik L, Bose P. Journal of the American College of Nutrition, 2005, May.;24(1):0731-5724.Fiber per serving: 9.9 grams

16. Avocado Toast with Spiced Skillet Chickpeas

Avocado toast is a staple on trendy brunch menus these days, but make your at-home version stand out from the rest with the addition of maple-sweetened, paprika-kissed chickpeas. They’ll add a satisfying crunch, plus some much-needed protein and an extra 10 grams of fiber to each generous portion. Fiber per serving: 16.8 grams

17. Sleepy Blueberry Muffin Smoothie

Easy enough to whip up even when you’re still half in slumber, this lavender concoction contains high-quality antioxidants thanks to the blueberries. With chia seeds and oats adding extra fiber, along with protein powder for more bulk (check out our guide for recommendations), just a few glugs will take you from groggy to geared-up!Fiber per serving: 7 grams

18. PB&J Smoothie

If a whole banana and two hefty spoonfuls of peanut butter weren’t enough to power up this smoothie, there’s also some oats and a tablespoon of chia seeds too. The result is a portable PB&J, full of complex carbohydrates and fatty acids that will guarantee you’re not hungry an hour later.Fiber per serving: 15.9 grams

19. Raw Banana Cacao Smoothie

It’s no wonder dates are dubbed “nature’s candy.” Just a couple of these (plus a banana) are all you need to make this smoothie taste like a chocolate milkshake as it fills you up with cancer-fighting, inflammation-reducing antioxidants. Don’t worry if you can’t use raw nut butter or almond milk: You’ll still get all the essential nutrients by using the conventional stuff.Fiber per serving: 18 grams

20. Simple Pumpkin Spice Smoothie

Thanks to the canned stuff being available year-round, there’s no need to wait until the fall pumpkin craze to get your orange squash fix. Treat your taste buds—and your eyesight—to this beta carotene-packed smoothie, where pumpkin joins forces with spinach and chia seeds for a more filling alternative than any pumpkin spice latte.Fiber per serving: 12.6 grams

21. Veggie-Loaded Smoothie Bowl

If you’re looking to include veggies in your breakfast but a salad is pushing it, sweeten the deal with a few bananas (they’ll add another 3 grams of fiber per serving!), a splash of milk, and some vanilla. Blended up and masked by the fruit flavors, only the bright green of the smoothie will give away that there’s avocado, broccoli, and spinach in here to keep digestion—and your skin—healthy and happy.Fiber per serving: 8.7 grams

22. Chocolate and Black Bean Smoothie

If black bean brownies can be a thing, why not try the chocolate plus legume combo in a smoothie? It tastes like cake batter and is brimming with fiber from the black beans, bone and blood-strengthening vitamin K from the spinach, and omega-rich fatty acids from peanut butter. We call that a breakfast win.Fiber per serving: 10 grams

23. Triple Berry Chia Detox Smoothie

Whether you want to get back on track after a few too many indulgent days or are just looking for a way to switch up your morning meal, this smoothie’s got you covered. The calcium-filled chia seeds and antioxidant-rich berries also ensure you’re getting in half your daily value of fiber, all in one irresistible pink drink.Fiber per serving: 13 grams

24. Blended Green Lemonade

This recipe takes ingredients you’d expect to find in a green juice, including leafy greens and cucumber, and blends them up in a smoothie instead. Why? So you can retain the fiber that would have been lost in a juicer. The result is the best of both beverage worlds—with kale and romaine lending antioxidants, while avocado and banana provide the necessary fats and carbs to tide you over until lunch.Fiber per serving: 8.9 grams

25. Banana Bread Quinoa Flake Bake

If you haven’t yet introduced quinoa flakes to your pantry, this quick bake will give you a reason to do so. The high-fiber, gluten-free, and higher-protein cousin of traditional oats also brings with it a significant dose of amino acid lysine for the maintenance of body tissues. Combine it with bananas and some chia for a hearty, soufflé-like breakfast that can be microwaved in less than 5 minutes or baked in less than 30. Fiber per serving: 8.6 grams

26. Apple Flax Breakfast Squares

With no flour in sight, these lightly sweetened, spice-infused treats rely on three whopping cups of ground flax for their dry ingredients. And boy, do the little seeds deliver! They give each serving a punch of protein, plant-based omega-3’s, and lignans, which have been found to lower blood pressure and even lower the risk of breast cancer in women.Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. Khalesi S, Irwin C, Schubert M. The Journal of nutrition, 2015, Mar.;145(4):1541-6100. Flax and Breast Cancer: A Systematic Review. Flower G, Fritz H, Balneaves LG. Integrative cancer therapies, 2013, Sep.;13(3):1552-695X. Pop ’em in the oven first thing in the morning, and by the time you’re dressed for the day, they’ll have baked into golden perfection.Fiber per serving: 9 grams

27. Coconut Banana Pancakes

The edible equivalent of the “less is more” theory, this five-ingredient recipe ensures that each of its components gives you a bang for your nutritional buck. The four egg whites are responsible for its 14 grams of protein, while a fourth of a cup of coconut flour can take credit for a majority of the recipe’s fiber content. Banana adds sweetness without added sugar, while almond milk keeps everything dairy-free. You’d be hard-pressed to find that at your corner diner.Fiber per serving: 14.1 grams

28. Microwave Pumpkin Oatmeal Cookie

Ready in 10 minutes or less—in a microwave, no less!—this recipe is for anyone who thinks a healthy breakfast is too much work. The single portion manages to fit in fibrous selections from most food groups: fruit from the banana, healthy fats from the flaxseeds, complex carbohydrates from the rolled oats, protein from the nut butter, and vegetables from the pumpkin. An overachiever of a cookie? Sure, but you’ll be thankful when that good stuff helps you own productivity all morning.Fiber per serving: 6.5 grams

29. Peanut Butter Flaxseed Pancakes

With zero dairy, agave as an unrefined sweetener, flax as an egg replacement, and cholesterol-lowering ground oats replacing half of the wheat flour, there’s nothing traditional about these vegan, peanut butter-drizzled pancakes. But when the results are six golden-brown disks ready in 15 minutes and bursting with protein, thinking outside the box never seemed like a better idea. Fiber per serving: 6.3 grams

30. The Best Healthy Pancake

Exchange the stacks of refined flour-based pancakes, and give the griddle favorite a wholesome and fiber-focused update with this single-serving option. Gluten is replaced with banana, flax, and chia seeds, while banana and eggs act as dairy-free binding agents. Cooked in just 12 minutes, this recipe doesn’t just have more fiber than a boxed mix, it also boasts 17 powered-up grams of protein. Fiber per serving: 8.6 grams

31. Quinoa Breakfast Bars

Sure, there are wholesome granola bars out there, but many store-bought varieties are danger mines for hidden sugars and trans fats. Control what goes into your breakfast bars by making your own. These pack in fiber from the whole grains, quinoa, nuts, and chia. While a 20-minute bake time makes it possible anytime, we’d suggest whipping them up on a Sunday, so you can grab and go on early mornings.Fiber per serving: 6.5 grams

32. Coconut Flour Breakfast Bake

With double the fiber of wheat bran and a low glycemic load, the gluten-free coconut flour in this puffy bake will fill you up without the blood sugar crash later. Use the blogger’s advice of topping the whole thing with a couple of teaspoons of peanut butter to add extra protein and fats, so that even though the meal is little, you’re covered for hours.Fiber per serving: 11 grams