.jpg?w=780&resize=780,470&ssl=1 "16 High Fiber Meals {10g+ Fiber! }")
These high-fiber meals make it easy to eat healthy without sacrificing flavor. From comforting lentil soup to fresh chicken and quinoa bowls, this list is full of easy, balanced meals you’ll actually look forward to eating!
Getting enough fiber can be difficult, especially when most fast foods are low in fiber. That’s why I’ve put together a list of my favorite high-fiber recipes. Each serving contains 10 grams or more of fiber but still makes you feel like sitting down to eat.
These recipes are filled with 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 because they keep well and taste even better the next day.
If you’ve been trying to eat more plant-based foods, or just want foods that will help you stay fuller longer, these high-fiber dishes are a great place to start.
High fiber breakfast
Yogurt Chia Pudding is made with a blend of Greek yogurt and almond milk, making it the creamiest chia pudding ever with the added benefits of protein and probiotics. Add your favorite fruit and breakfast is ready.
Blueberry Chia Overnight Oats combine two of my favorite things, chia pudding and rolled oats. This version of blueberries and honey is packed with filling and fiber and only 300 calories.
Vanilla Cinnamon Chia Pudding is the perfect make-ahead healthy breakfast. This creamy chia seed pudding is full of vanilla flavor with a warm hint of cinnamon. It’s low carb and paleo friendly.
Blueberry Coconut Chia Pudding is a healthy way to start your morning or refuel after a hard workout. This easy-to-make treat is packed with vitamins, minerals, protein, and fiber, but more importantly, tastes delicious.
Made with frozen berries, banana, chia seeds, flax seeds, and almond butter, this Raspberry Chia Smoothie is a nutrient-dense smoothie that’s sweet, smooth, and refreshing.
The BEST Banana Baked Oatmeal, topped with caramelized bananas, a creamy, hearty oatmeal filling, and tons of cinnamon and banana flavor. Like a healthier version of the most delicious banana bread.
This vanilla cinnamon protein shake is the perfect post-workout drink. This protein smoothie is made with banana, flaxseed, and cinnamon, and is naturally sweetened with dates and almond butter.
High Fiber Lunch and Dinner Recipes
These Easy Lentil Falafels taste just like traditional falafel, but made with lentils! These healthy, baked, fiber-rich patties make a delicious sandwich filling and vegetarian meal.
Packed with protein, fiber, and flavor, these High Protein Chicken Buddha Bowls are my go-to for a healthy, satisfying meal that’s easy to make any day of the week.
This Sausage and Lentil Soup is comforting and filling, packed with flavor from hearty sausage, tender lentils, and fresh veggies. This is a 55-minute one-pot meal that’s healthy, economical, and freezer-friendly. Perfect for a weeknight dinner or to have homemade soup in the freezer!
A hearty and creamy slow cooker vegetable and lentil stew made with pumpkin, potatoes, carrots, celery and lentils.
These easy lentil meatballs are a mouth-watering source of plant-based protein. Made with just lentils, tomato sauce, onions, garlic, and flour, you can enjoy these meatballs as a snack or add them to salads, grain bowls, or pasta dishes.
Slow Cooker Lentil Sloppy Joes, cooked with Italian-style tomato sauce, bell peppers, mushrooms, crushed tomatoes, garlic and Italian seasoning. Great vegetarian entree.
This easy lentil and coconut curry is a delicious meat-free dinner that the whole family will love! It’s rich, delicious, vegan, gluten-free, and you can make it in the Instant Pot, slow cooker, or on the stovetop. No matter your cooking style, there’s a method that works for you!
These easy roasted vegetable bowls with honey balsamic glaze and farro make a hearty vegetarian meal or side dish. Great for meal prepping and can be used with any vegetables and grains you have on hand.
Chicken Quinoa Bowl is a healthy and delicious dish that combines grilled marinated chicken breast with steamed quinoa, fresh vegetables and tons of toppings.
Tips for adding more fiber to your meals
Adding more fiber to your diet doesn’t mean completely changing the way you eat. It’s often about making small, consistent changes that then add up. Here are some simple, realistic ways to add fiber to your daily meals without sacrificing flavor or convenience:
- Start with breakfast: Oatmeal, chia pudding and whole wheat toast are easy high-fiber options. Try adding berries, nuts, or flax seeds to your oatmeal for an extra boost. If you like smoothies, add spinach, avocado, or ground flax seeds for hidden fiber.
- Choose whole grains when possible: Swap white bread, pasta and rice for whole wheat or sprouted versions. Quinoa, farroa, brown rice, bulgur and barley all add texture and keep you fuller longer.
- Add beans and lentils to everything: Beans are one of the easiest (and most affordable) ways to get more fiber. Stir them into soups, stews, tacos and salads, or mix them into dips and spreads for a boost of protein and fiber.
- Fill your plate with vegetables: Make up half of your plate’s vegetables, especially high-fiber vegetables like broccoli, Brussels sprouts, carrots, peas or leafy greens. Roasting brings a natural sweetness that’s easier to like.
- Snack smarter: Instead of chips or cookies, have popcorn, roasted chickpeas, nuts, or apple slices slathered in peanut butter. These snacks are high in fiber and really satisfying between meals.
- Don’t forget the fruit: Whole fruits like apples, pears, raspberries, and oranges are great sources of fiber and natural sweetness. Preserve as much skin as possible. That’s where most of the fiber is found.
- Add seeds for quick enhancement: Sprinkle chia, flax or hemp seeds on top of yogurt, salad or grain bowls. Just one tablespoon adds 2-5 grams of fiber without changing the flavor.
FAQ
Here are some common questions people ask about high-fiber meals and recipes:
How much fiber should I eat each day?
Most adults should aim for 25-30 grams of fiber per day, but many people fall short. Eating a mix of fruits, vegetables, legumes and whole grains can help achieve your daily goals.
Can you eat too much fiber?
Yes, eating too much fiber too quickly can cause bloating or discomfort. It’s best to gradually increase your fiber intake and drink plenty of water throughout the day.
