How to Give Eggs and Toast a Fiber Upgrade by Switching the Bread

Eggs and toast are a breakfast staple, but they are not exactly a fiber-rich meal. If you want more fiber at breakfast, consider replacing the bread with a high-fiber tortilla, according to registered dietitian Kelsey Kunik of Graciously Nourished. “While dipping toast in sunny-side-up eggs can't really be replicated with a tortilla, swapping your breakfast sandwich with a breakfast burrito can be a tasty, high-fiber option,” she said.

That swap offers more than just extra fiber. Kunik noted that a high-fiber tortilla may help increase your fiber intake, keep you feeling full for longer, and make breakfast more satisfying overall. Many high-fiber tortillas are also lower in calories than standard versions, which can help cut calories without making the meal feel less filling.

The tortilla is only the starting point. As Ksenia Prints’ make-ahead, high-protein breakfast burrito recipe shows, you can load it with hearty, protein-packed ingredients. Another option is a breakfast quesadilla filled with eggs, beans, spinach, and a little cheese, Kunik suggested. “The beans add extra protein and fiber, and tossing a handful of baby spinach into the mix can give you a serving of leafy greens first thing in the morning.”

Use a tortilla to turn eggs and toast into a filling burrito or a lighter breakfast

You could also scramble the eggs and mix in a protein such as ham or chopped sausage. Or make a quick tortilla breakfast with eggs and potatoes. Wrap everything in a high-fiber tortilla, and you have a homemade version of a drive-thru breakfast burrito without leaving home.

If you prefer something lighter, switching from toast to a high-fiber tortilla does not mean you need to make a heavy burrito or quesadilla. As Kelsey Kunik explained, many high-fiber tortillas are lower in calories than traditional tortillas, which can reduce the overall calorie count while still leaving you satisfied.

You can simply wrap your eggs in the tortilla for a breakfast that is light but still filling. And because you are not dipping toast into runny yolk, you do not have to stick with sunny-side-up eggs. For more ideas, check out a guide to 19 different ways to cook eggs.