Give Eggs A Major Fiber Boost By Adding 2 Pantry Staples

Creating new egg dishes can feel difficult; there are only so many ways to scramble, poach, or fry the golden standard of protein. A good way to mix up the experience is by crafting egg bakes and frittata, where the eggs can be combined with unexpected fillings. You could give eggs a major fiber boost, for example, by baking the food with sweet potatoes and chickpeas.

You can creatively assemble the dish like a dough-less quiche, held together by the vegetable components. Start by cooking sweet potatoes until the root vegetable turns soft and spreadable: Baking at around 425 degrees Fahrenheit for about 45 minutes is the easiest preparation technique. Then squish the spud into a compact baking pan, effectively forming a one-ingredient crust.

Place a cup of drained chickpeas inside — they're a second source of fiber — then pour some whisked eggs over the mixture. You can add optional flavorings, say chopped herbs, onion or chile powder, or garlic before readying the fiber-rich composition for baking. Only around half an hour later baked at the same temperature, the quiche is complete, making a satisfying way to cook eggs for dinner, lunch, or breakfast.

Combining sweet potato and chickpeas makes for an impressive one-two punch. According to the USDA, which is where we get all our values for the fiber listed here, a can of the legume contains 16 grams of fiber, while two medium sweet potatoes contain nearly 8 grams of fiber. Based on a 2,000-calorie diet, the FDA suggests 28 grams of fiber a day. This breakfast quiche offers a sizable chunk of daily needs. Add a half ounce of chia seeds (about 5 grams of fiber), a half can of chickpeas, and a single sweet potato, and that's still 17 grams, over half of your DV (daily value).

And if you're not the sweet potato and chickpea type, consider trying out other ingredients in the same formula. You could cook a classic baked potato instead of a sweet one; one spud will still offer over 2 grams of fiber. Then, supplement the difference with other high-fiber ingredients. A cup of boiled lentils offers some 15.6 grams of fiber and fits into the dish's overall palate.

There's always room for green vegetables, too. A large boiled stalk of broccoli delivers some 9 grams of fiber, while an easy-to-integrate cup of spinach ups the fiber content by more than 4 grams. Eggs and potatoes make a flavorful and nutritious dish foundation, ready for a variety of fiber-rich ingredients to round it out.