16 High-Fiber Meals
These high-fiber meals make it easy to eat healthy without giving up flavor. From cozy lentil soups to fresh chicken quinoa bowls, this list is full of simple, balanced meals you’ll actually look forward to eating!
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Getting enough fiber can be tough, especially when most quick meals are low in it. That’s why I put together this list of my favorite high-fiber recipes. Each one has 10 grams or more of fiber and still feels like something you’d be excited to sit down and eat.
These recipes are full of real ingredients like lentils, quinoa, and fresh vegetables, all cooked in ways that make them hearty and satisfying. I love using them for meal prep since they hold up well and taste even better the next day.
If you’ve been trying to eat more plant-based or just want meals that help you stay full longer, these high-fiber dishes are a great place to start.
High Fiber Meals for Breakfast
Yogurt Chia Seed Pudding
Yogurt Chia Seed Pudding made with a combination of Greek yogurt and almond milk makes the creamiest chia seed pudding with the added benefits of protein and probiotics. Add your favorite fruit and breakfast is ready.
Blueberry Chia Overnight Oats
Blueberry Chia Overnight Oats combine my two favorite things, chia seed pudding and oatmeal. This version with blueberries and honey makes such a filling and fiber packed breakfast with just 300 calories.
Vanilla Cinnamon Chia Seed Pudding
Vanilla Cinnamon Chia Seed Pudding is the perfect make-ahead healthy breakfast. This creamy chia pudding is full of vanilla flavor with warm notes of cinnamon throughout. It's low carb and paleo friendly.
Blueberry Coconut Chia Seed Pudding
Blueberry Coconut Chia Seed Pudding is a healthy way to kick off your morning or refuel after a hard workout. This easy to make treat is loaded with vitamins, minerals, protein, and fiber but more importantly tastes delicious.
Raspberry Chia Smoothie
This Raspberry Chia Smoothie made with frozen berries, banana, chia seeds, flax seeds, and almond butter is a nutrient-packed smoothie that is sweet, creamy, and refreshing.
Caramelized Baked Banana Oatmeal
The best Banana Baked Oatmeal with caramelized bananas on the top, a creamy and hearty oatmeal filling, and tons of cinnamon and banana flavor. Like a healthier version of the most delicious banana bread.
Vanilla Cinnamon Protein Shake
This vanilla cinnamon protein shake is the perfect after-workout drink. Made with bananas, flax seeds, and ground cinnamon, this protein smoothie is naturally sweetened with dates and almond butter.
High Fiber Lunch and Dinner Recipes
Lentil Falafel
These easy Lentil Falafel taste just like traditional falafel but are made with lentils instead! These healthy, baked, fiber-filled patties make a delicious sandwich filling and vegetarian meal.
High Protein Chicken Buddha Bowl
These High-Protein Buddha Bowls with Chicken are packed with protein, fiber, and flavor, making them my go-to for a healthy, satisfying meal that's easy to make any day of the week.
Sausage Lentil Soup
This Sausage Lentil Soup is cozy, filling, and bursting with flavor from hearty sausage, tender lentils, and fresh veggies. It's a 55-minute one-pot meal that's healthy, budget-friendly, and freezer-friendly. Great for weeknight dinners or stocking your freezer with homemade soup!
Slow Cooker Lentil Soup
A hearty and creamy Slow Cooker Vegetable Lentil Stew made with squash, potatoes, carrots, celery, and lentils.
Lentil Meatballs (Quick and Easy)
These easy Lentil Meatballs are a drool-worthy plant-based protein source. Made simply with lentils, tomato paste, onions, garlic, and flour, you can serve these meatballs as a snack or add them to salads, grain bowls, or pasta.
Slow Cooker Tuscan Lentil Sloppy Joes
Slow Cooker Lentil Sloppy Joes that are cooked in an Italian inspired tomato sauce with bell peppers, mushrooms, crushed tomatoes, garlic, and Italian seasoning. A great vegetarian entree.
Lentil Coconut Curry (Instant Pot, Slow Cooker, or Stovetop)
This easy lentil and coconut curry is a delicious meatless dinner that the whole family will love! It's rich, flavorful, vegan, and gluten-free, plus you can make it in the Instant Pot, slow cooker, or on the stovetop. No matter your cooking style, there's a method for you!
Honey Balsamic Roasted Vegetable Bowls
These easy Roasted Vegetable Bowls with honey balsamic glaze and farro are a hearty vegetarian meal or side dish. Great for meal prep and work with any veggies and grains you have on hand.
Chicken Quinoa Bowls
Chicken Quinoa Bowls are a healthy, flavorful dish that combines grilled marinated chicken breasts with steamed quinoa, fresh vegetables, and lots of toppings.
Tips for Adding More Fiber to Your Meals
Adding more fiber to your diet doesn't mean overhauling how you eat. It's usually about making small, consistent changes that add up. Here are some simple, realistic ways to boost fiber in your everyday meals without sacrificing flavor or convenience:
- Start with breakfast: Oats, chia pudding, and whole-grain toast are easy high-fiber options. Try topping oatmeal with berries, nuts, or flaxseed for an extra boost. If you love smoothies, blend in spinach, avocado, or ground flaxseed for hidden fiber.
- Choose whole grains whenever possible: Swap white bread, pasta, and rice for whole-grain or sprouted versions. Quinoa, farro, brown rice, bulgur, and barley all add texture and keep you full longer.
- Add beans and lentils to everything: Legumes are one of the easiest (and most affordable) ways to get more fiber. Stir them into soups, stews, tacos, and salads, or blend them into dips and spreads for a protein and fiber boost.
- Load your plate with vegetables: Make half your plate veggies, especially high-fiber ones like broccoli, Brussels sprouts, carrots, peas, or leafy greens. Roasting brings out natural sweetness, which makes them easier to love.
- Snack smarter: Instead of chips or crackers, reach for air-popped popcorn, roasted chickpeas, nuts, or sliced apples with peanut butter. These snacks are high in fiber and actually satisfying between meals.
- Don't forget fruit: Whole fruits like apples, pears, raspberries, and oranges are great sources of fiber and natural sweetness. Leave the skin on when you can. That's where much of the fiber lives.
- Add seeds for a quick boost: Sprinkle chia seeds, flaxseed, or hemp seeds on yogurt, salads, or grain bowls. Just one tablespoon can add 2–5 grams of fiber without changing the flavor.
Frequently Asked Questions
Here are some common questions people ask about high-fiber meals and recipes like these:
How much fiber should I eat each day?
Most adults should aim for about 25–30 grams of fiber per day, though many people fall short. Eating a mix of fruits, vegetables, legumes, and whole grains helps meet your daily goal.
What are the best sources of fiber for meal prep?
Lentils, beans, quinoa, chia seeds, whole grains, and vegetables like broccoli and Brussels sprouts are all great high-fiber options that hold up well for meal prep.
Can you eat too much fiber?
Yes, eating too much fiber too quickly can cause bloating or discomfort. It's best to increase your fiber intake gradually and drink plenty of water throughout the day.
Are these recipes good for weight loss?
Absolutely! High-fiber meals help keep you full longer, which can naturally support weight loss by reducing unnecessary snacking and overeating.
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