18 Foods That Keep You Full Longer Than Oatmeal

Some breakfast foods, like croissants, are neither rich in satiating protein nor do they have much fiber, both of which are key to keeping you full longer.

Oatmeal is typically known as the optimal breakfast food that offers complex carbs, protein, and dietary fiber. There are other simple options that are equally—if not more—satisfying.

Two eggs have about 12 grams of protein. By comparison, half a cup of oats, the standard serving for oatmeal, has 7 grams. If you add in 2 ounces of smoked salmon (another 13 grams of protein) to your scrambled eggs, you’ve got a protein-rich combination with healthy fats to keep you satisfied for longer.

A 7-ounce serving of low-fat Greek yogurt has 20 grams of protein, some carbs, and gut-friendly probiotics. For a savory twist, add thin cucumber slices, lemon juice, and za’atar seasoning. Finish with an olive oil drizzle for some heart-healthy fat.

Cottage cheese is packed with protein (24 grams per cup) and makes a perfect base for a tasty combo of nuts and berries. Top 1 cup of curds-and-whey with a half-cup of berries (3 grams of fiber) and 2 tablespoons of almonds for a boost of protein, fiber, and healthy fats.

One medium avocado has 3 grams of protein and is a good source of monounsaturated fats. It also has 10 grams of fiber. But if you need a little more variety and aim to get in more protein, you can be equally satisfied with half an avocado topped with a 4-ounce scoop of cottage cheese (12 grams of protein).

One cup of cooked buckwheat has about 6 grams of plant protein and 4.5 grams of fiber, making it a great base for a grain bowl. Serve it topped with sliced avocado for healthy fats and fiber. Add mixed greens and chopped carrots, and a half-cup of edamame for an additional boost of protein.

Half a cup of tofu has about 10 grams of protein and 0.4 grams of fiber. Crumble it up and pan-fry it in olive oil to make a golden-crusted scramble. Then, toss in some spinach (and let it soften) to get an additional boost of fiber and nutrients like iron and vitamin C.

A 3-ounce serving of lean ground turkey has less than 200 calories and 17.3 grams of protein. To make turkey sausage, a more breakfast-friendly option, combine it with seasonings like sage, thyme, oregano, pepper, garlic, and paprika. Then, cook it in a skillet over medium heat until cooked through.

Kefir, a fermented milk product, is a probiotic-rich beverage that provides about 9 grams of protein and 2.34 grams of fat per 1-cup serving. Because it is milk-based, it also contains important electrolytes that can help you stay hydrated. To amp up the satisfaction, blend it with a 28-gram scoop of vanilla protein powder (15 grams of protein).

Three-fourths of a cup of cooked quinoa provides 12 grams of protein and 4.5 grams of fiber. Make it a breakfast porridge with a half-cup of milk (4 grams of protein), cinnamon, vanilla, and a drizzle of maple syrup to sweeten it.

A half-cup of cooked lentils provides 9 grams of satiating protein and about 8 grams of dietary fiber. For a savory breakfast, eat lentils with poached eggs or prepare a lentil bowl with sliced sweet potato, avocado, arugula, and a drizzle of lemon-herb dressing.

Sardines have a whopping 18.5 grams of protein per 75-gram can, but they taste quite fishy. So, season them with lemon, garlic, herbs, and sautéed red onions. Then, serve over four slices of Wasa crisp bread to get in a healthy dose of fiber (6.6 grams).

Smoked salmon has 15.6 grams of quality protein per 3 ounces. For more staying power, serve it with cream cheese on a multigrain bagel (10 grams of protein, 4 grams of fiber per 105-gram serving).

Icelandic yogurt (aka Skyr) contains a satiating 20 grams of protein per 8 ounces. Mix in fresh berries and sliced almonds to give it a colorful boost of fiber and some essential nutrients like vitamin E.

Chia seeds have plenty of satiating fiber. When you combine 3 tablespoons of chia seeds with a half-cup of milk and a fourth-cup dollop of Greek yogurt and let it thicken, you’ll get a creamy, dense pudding with 16 grams of protein and about 10 grams of fiber to hold you over until your next meal.

One medium sweet potato has nearly 5 grams of dietary fiber, along with antioxidants beta carotene and vitamin C. To make your sweet potato a breakfast-friendly option, stuff it with a 4-ounce scoop of cottage cheese for 12 grams of protein and finish with a drizzle of maple syrup.

Chocolate whey protein delivers up to 22 grams of muscle-supporting protein per 33-gram scoop, making it a great way to start your day. Blend with your choice of milk for a simple, satisfying shake.

Two tablespoons of peanut butter deliver 8 grams of protein and some heart-healthy fats. You’ll also get a few grams of dietary fiber. Spread it onto a slice of sprouted grains toast and serve with a glass of milk, and you’ll get about 13 more grams of protein and 3 grams of fiber.

Macadamia nuts may be high in fat and calories, but studies show they don’t necessarily lead to weight gain. In fact, they may aid in satiety and benefit blood sugar control. One and a half ounces of macadamias provide 3.23 grams of dietary fiber, in addition to a high amount of monounsaturated fats and some polyunsaturated fats, all of which contribute to feeling full after eating.

Protein and fiber can keep you feeling full longer. Oatmeal is usually the gold-standard breakfast because it’s naturally rich in fiber and has some protein.

However, other foods like high-fiber grains, lean proteins, legumes, nuts, and quality dairy can be just as—if not more—satisfying as oatmeal. The key is often how you prepare these foods and what you pair them with. Adding the right mix of nutrients can enhance satiety and keep you full.