The Best High-Protein, High-Fiber Breakfast, According to a Dietitian

I love snack time! I love it so much that I found myself caught in a cycle of constant grazing between meals. The temptation of the snack drawer, which is conveniently located just a few steps away from my workspace, proved to be a real challenge for me. It seemed like every moment of stress or boredom was an excuse to reach for a snack. The result? Over-snacking, which led to energy spikes followed by inevitable crashes and a constant feeling of guilt.

One day, as I sat there contemplating grabbing another snack, I decided it was time for a change. Even as a registered dietitian nutritionist, I still experience challenges from time to time, which serves as a reminder that we’re all human and deserve grace and compassion. To help get my snacking under control, I started by taking a closer look at my meals. 

I’ve always made it a priority to choose a variety of nutrient-dense foods, but I realized I was falling short at breakfast. Mornings at my house tend to be rushed, but I knew if I made sure to include key nutrients, such as fiber, healthy fats and protein, I would feel fuller longer and curb my morning snack attacks.

One of my favorite go-to breakfasts became this Cheesy Egg Quesadilla with Spinach. This recipe comes together in 15 minutes, which fits in perfectly with my busy lifestyle. Besides being extremely delicious and convenient, it’s made with satisfying ingredients.

Packed with high-quality protein, eggs provide a sustained source of energy that keeps me feeling full and satisfied. They also contain essential nutrients including vitamin B12 and choline, both of which support brain health. To elevate the nutritional profile of these tasty quesadillas, slices of avocado are added on top. Rich in good fats and fiber, avocados help to increase satiety, while adding a creamy element to the meal. 

One of the best things about this quesadilla recipe is its versatility. It’s the perfect canvas for a variety of vibrant veggies, sauces and herbs—allowing you to customize your quesadilla to suit any palate or dietary preference, or to use up anything in your fridge. If you find yourself with a little more time, sauté some bell peppers or spinach, or chop some fresh tomatoes to sprinkle on top. And if you enjoy a little spice in your life, a drizzle of salsa or hot sauce adds an additional layer of flavor and excitement. 

The variety of flavors and textures in this recipe made each bite a delight, and by incorporating a mix of protein, healthy fats and fiber, I was able to provide my body with a sustained source of energy needed to conquer the day. Fueling my body with this nourishing breakfast also provided me with mental clarity, improved focus and, of course, fewer trips to the snack drawer.

The continuous need to snack disappeared and was replaced by a sense of empowerment and better control over my eating habits. That simple shift of making a more satiating and nutritionally dense breakfast not only fostered a sense of mindful eating but has also positively impacted my overall health. The snack drawer may still be there, but it’s no longer my nemesis; instead it serves as a stepping-stone toward a more mindful relationship with food.