Chickpeas are loaded with fiber, a crucial nutrient that helps keep your gut healthy and your belly satiated up until lunch. Fiber can also help lower cholesterol levels and keep you regular, according to the Mayo Clinic.
Unfortunately, most people don't get enough fiber in their daily diet. Men should get about 38 grams of fiber per day, while women should aim for about 25 grams, per the Mayo Clinic.
Are You Getting Enough Fiber?
Chickpeas can help you meet your daily fiber goal — and we bet you probably already have a can in your pantry!
So give these creative chickpea breakfast dishes a try — all you need is a can and an appetite.
1. Crunchy Spiced Chickpea Toast
- Calories: 362
- Fiber: 11 grams
Take the breakfast staple to the next level with chickpeas roasted with warming spices, like cayenne, cinnamon and ginger.
This toast recipe also packs about 12 grams of protein. Your body takes more time digesting protein and fat, which is why these macronutrients help you feel full for longer, according to the Mayo Clinic. Thanks to the combination of chickpeas and avocado, you'll get plenty of each here.
Get the Crunchy Spiced Chickpea Toast recipe and nutrition info here.
2. Chickpea and Sweet Potato Breakfast Hash
- Calories: 685
- Fiber: 21.7
This chickpea breakfast recipe will feed the whole family in less than an hour — with minimal dishes to clean up afterwards, too. All you'll need is a single sheet pan and a handful of ingredients to get this breakfast hash on the table.
Instead of standard yellow potatoes, this hash calls for sweet potato, which is a nutrient-rich alternative.
Get the Chickpea and Sweet Potato Breakfast Hash recipe and nutrition info at The Simple Veganista.
3. Fluffy Chickpea Scramble
- Calories: 477
- Fiber: 17.8 grams
Full of spices and healthy ingredients, this chickpea scramble will make breakfast the highlight of your day.
Alongside its high fiber count, this recipe supplies plenty of healthy, unsaturated fat, which can help lower LDL (bad) cholesterol levels, making them a heart-healthy nutrient to include in your diet, per Harvard Health Publishing.
Get the Fluffy Chickpea Scramble recipe and nutrition info at Minimalist Baker.
4. Chickpea Chocolate Pudding
- Calories: 269
- Fiber: 12.5 grams
Pudding for breakfast? Well, kind of. This recipe gives classic chocolate pudding a healthy twist for a decadent sweet breakfast. Instead of conventional sugar, this pudding uses banana and date syrup to get its sweet taste.
Unlike standard sugar, bananas will give your pudding some extra nutritional value. Plus, they're easy to digest and won't be too taxing on your stomach first thing in the morning.
Get the Fluffy Chickpea Scramble recipe and nutrition info at Rainbow in my Kitchen.
5. Moroccan Baked Eggs With Chickpeas
- Calories: 249
- Fiber: 10 grams
Tired of your usual scrambled egg breakfast? Jazz your morning up with these chickpea-baked eggs.
Eggs are an excellent way to start your day — one egg supplies about 27 percent of your daily choline recommendation.
This nutrient plays a big role in your nervous system health and helps support brain health, according to an April 2015 study in Pharmacology Biochemistry and Behavior.
Get the Moroccan Baked Eggs With Chickpeas recipe and nutrition info at Recipe Runner.
6. 15-Minute Chickpea Scramble
- Calories: 334
- Fiber: 12 grams
If your mornings are a rush, this chickpea breakfast scramble is a great recipe to have at your disposal. All you need is 15 minutes and a handful of ingredients to whip up this satiating and gut-friendly breakfast recipe.
One of the main spices in this dish is turmeric, which contains anti-inflammatory properties, according to the Mayo Clinic. However, it can have a strong flavor so use it lightly at first.
Get the 15-Minute Chickpea Scramble recipe and nutrition info at Darn Good Veggies.
- Mayo Clinic: "Dietary Fiber: Essential for a Healthy Diet"
- Academy of Nutrition and Dietetics: "Prebiotics and Probiotics: Creating a Healthier You"
- Mayo Clinic: "Foods to Help You Feel Full"
- Harvard Health Publishing: "The Truth About Fats: the Good, the Bad, and the In-between"
- Mayo Clinic: "Home Remedies: Are There Health Benefits of Turmeric?"
- Pharmacology Biochemistry and Behavior: "Neurocognitive Effects of Acute Choline Supplementation in Low, Medium and High Performer Healthy Volunteers"