Feed the good bacteria in your gut and yourself with these delicious easy high-fiber recipes! This collection of fiber-rich meals includes healthy salads, soups, breakfasts, lunches, dinners and even desserts!
When it comes to nutrition these days, the main stars seem to always be calories, protein or fat. While they’re incredibly important and should be taken into consideration when deciding what to have for lunch or dinner, you’ve also got to think about one other, hidden part of food. That’s right, we’re talking about fiber! Fiber isn’t really in anymore, which is a shame, as it is vital for our overall wellbeing, but especially gut health, as it’s the very food for your gut microbiome.
Fiber comes exclusively from plants and can’t be digested by our bodies. Crazy, right? Especially when you think how acidic our stomachs are.
Fiber Benefits
But, even though we can’t digest it, dietary fiber is crucial to our health and can help us in more ways than you can imagine: For example, consuming more fiber can:
- help prevent diabetes. A study held over 10 weeks showed amazing results. 116 individuals had to take dietary supplements for that set time and get tested while the study ran its course. By the end, their insulin sensitivity and glycemic control levels were both significantly higher than at the beginning of the study
- improve cardiovascular health. It was found that individuals with a high fiber intake were much less likely to suffer from heart-related problems, such as strokes or CHD (coronary heart disease) – a whopping 29% less for the latter.
- support weight loss. Foods rich in fiber make you feel fuller than foods that don’t have that much fiber in them. So, when your satiety has increased, you won’t feel so hungry and in turn, you’ll eat less, which will help you maintain your weight.
- help your GI tract. This might be fiber’s most well-known function – it’s great for your gut and peristalsis. Fiber can do many things in your gastrointestinal tract – it can promote the beneficial bacteria there, such as Lactobacilli; it can bind with bile acids and help with their excretion, along with cholesterol.
- strengthen your immune system. Well, it’s pretty logical – if it aids your heart, gut and stabilizes your weight, of course your entire immune system will be better thanks to fiber. You’ll overall be more healthy.
And all those are just the tip of the iceberg – if you go into detail about all the benefits fiber brings, this recipe collection will have to become a whole book.
High-Fiber Foods
Now you’re probably wondering which foods are rich in fiber.
Whole grains, fruit, vegetables, nuts and oat products are your best bet if you’re trying to increase the fiber levels in your diet. (source)
While there isn’t an exact recommended dietary amount for fiber, you should try to aim for 25-30 grams a day.
If you don’t know how to do that, do not worry, because below you’ll find 30 super easy high-fiber recipes that taste delicious. All you need to do is check them out and get to cooking.
30 Easy High-Fiber Lunch Recipes
Now let’s start with some high-fiber lunch recipes like salads, wraps and different bowls.
1. Avocado Black Bean Salad
A quick, easy and super delicious high-fiber salad, which you can always adjust to your taste.
Per serving: Calories – 471; Fiber – 23 grams
2. Roasted Vegetable Lunch Bowls
This recipe combines roasted veggies, salad and chickpeas (for that fiber and protein boost). Season them however you’d like, mix everything and top off with a creamy garlic dressing.
Per serving: Calories – 478; Fiber – 17 grams
3. Sweet Potato Black Bean Bowls
This bowl is aesthetically pleasing, super delicious, easy to prepare and high-fiber. What else could you need?
Per serving: Calories – 430; Fiber – 22 grams
4. Hummus Wraps
You’ll see a lot of hummus on this list, but make sure to not skip on these fiber-rich veggie wraps! They’re SO SO good!
Per serving: Calories – 426; Fiber – 13 grams
5. Arugula Avocado Shrimp Salad
Another very easy-to-make high-fiber recipe, this time with shrimp! This lunch idea is rich in both fiber and protein, it’s super flavorful too! You can also make it spicy if you like to turn up the heat!
Per serving: Calories – 354; Fiber – 9 grams
6. Spicy Mediterranean Bowls
These Mediterraenan bowls are perfect for meal prep! If you love hummus and spicy food, this one’s definitely worth a try!
Per serving: Calories – 355; Fiber – 14 grams
7. Anti-inflammatory Salmon Salad
You will absolutely love this anti-inflammatory salmon salad! it’s delicious, doesn’t take much time and effort and you can be prepare it for a few days ahead.
Per serving: Calories – 523; Fiber – 10 grams
High-Fiber Side Dish & Appetizer Recipes
Another great way to add more fiber to your diet is by having a healthy high-fiber side dish – simply choose one or a combination of these recipes.
8. Green Beans And Tomatoes
This recipe calls for only a few ingredients and is simple, but very flavorful. Serve on the side with some grilled meat, or have it with bread and add a yogurt garlic sauce – you will not be disappointed.
Per serving: Calories – 237; Fiber – 8 grams
9. Roasted Vegetable Salad
You can enjoy this high-fiber roasted vegetable salad on its own or serve it as a side dish – it will be great either way! Don’t forget the dressing at the end – it will complete the salad!
Per serving: Calories – 394; Fiber – 10 grams
10. 5 – Minute Cannellini
If you’ve got some canned cannellini beans, this side dish is super quick to prepare, especially when you’re hungry but tired.
Per serving: Calories – 232; Fiber – 7 grams
11. Tomato, Avocado And Arugula Salad
Grab those vegetables, wash them, chop them up, mix everything and season this refreshing salad to your liking.
Per serving: Calories – 300; Fiber – 10 grams
12. Feta Black Bean Meatballs
These aren’t actual meatballs, as they’re entirely vegetarian, but they’re still delicious, filling and of course – full of fiber and flavor! You can wrap them up in a tortilla, serve them with salad and tzatziki, or just enjoy them on their own.
Per serving: Calories – 47; Fiber – 2 grams
13. Mediterranean Chickpea Salad
This salad is super fresh, super tasty and super healthy. It’s just wins with this one, so give it a go!
Per serving: Calories – 298; Fiber – 9 grams
14. Spicy Chickpea Patties
These are super flavorful, easy to make, super nutritious and can be eaten in many different ways. You can serve them with rice, wrap them up in a tortilla and make a burrito, add them to a salad with some hummus, or eat them as they are along with some yogurt sauce.
Per serving: Calories – 53; Fiber – 2 grams
High-Fiber Soups
If you love soup, then save some of these fiber-rich soup recipes!
15. Lentil Vegetable Soup
This soup is tasty, light, packed with vegetables and of course – fiber and I’m pretty sure anyone can make it. It’s SO easy!
Per serving: Calories – 209; Fiber – 9 grams
16. Chickpea Soup
This is an easy comforting soup with simple ingredients, which will keep you full for long. It’s perfect for lunch or dinner!
Per serving: Calories – 298; Fiber – 12 grams
17. Easy Lentil Soup
This is a cozy and easy to prepare lentil soup that goes very well with some avocado and jalapenos or your favorite bread on the side.
Per serving: Calories – 229; Fiber – 6 grams
High-Fiber Breakfast Recipes
I know, I should’ve put the high-fiber breakfast ideas first, but better late than never! These are very yummy and quick and easy or suitable for meal prep!
18. Vegan Breakfast Toasts
These high-fiber toasts are the perfect way to begin your day. You can make the chickpea spread ahead of time, slap some on your favorite toasted bread and enjoy – perfect for busy mornings!
Per serving: Calories – 127; Fiber – 6 grams
19. Healthy Pear Crumble
Looking for something sweet that is still high in fiber? Well, you’ve found it! This pear crumble is very easy to make and you can adjust it with different nuts, more honey or maple syrup – it’s all up to you. You can also add some ice cream for dessert or serve with yogurt or milk for breakfast!
Per serving: Calories – 488; Fiber – 11 grams
20. Green Smoothie
If you’re looking for a way to get in more greens at breakfast, this is the smoothie recipe you need! You can adjust it as much as you’d like – add more fruit, change it, add chia…whatever you enjoy!
Per serving: Calories – 153; Fiber – 8 grams
21. Apple Breakfast Crumble
A delicious and easy sweet high-fiber breakfast recipe! I really love this one warm with some nut milk for breakfast.
Per serving: Calories – 380; Fiber – 11 grams
22. Easy Chia Pudding
You’ve probably heard about people eating chia pudding for breakfast, but have you ever tried it? If not yet – do it! It’s creamy, perfect for grab-and-go and SO refreshing! Plus it’s full of fiber, protein and omega-3’s, nutritionally speaking, it really doesn’t get much better than this.
Per serving: Calories – 254; Fiber – 8 grams
Quick and Easy High-Fiber Recipes
Now this next part is all about quick and easy high-fiber recipes that are great for dinner!
23. Coconut Lentil Curry
You can never go wrong with curry! This vegetarian curry is incredibly aromatic, creamy and addicting.
Per serving: Calories – 310; Fiber – 12 grams
24. Spicy Shrimp Chickpea Salad
This healthy salad recipe is not only high-fiber, but also full of protein and tastes fantastic.
Per serving: Calories – 383; Fiber – 11 grams
25. Ground Beef Dinner Bowls
This is a perfect bowl to make when you’ve got some ground beef, zucchini and avocados! The recipe is low-carb, rich in both fiber and protein. You can also prepare it for a few days ahead!
Per serving: Calories – 598; Fiber – 14 grams
26. Red Lentil Broccoli Soup
Another cozy soup that will warm not only your tummy, but your soul too. It won’t take much time and effort, which of course means, we’ve got a great high-fiber weeknight dinner recipe!
Per serving: Calories – 258; Fiber – 10 grams
27. Cabbage Tofu Stir-Fry
This is a perfect recipe for when you’ve got some vegetables and tofu in your fridge that are about to go bad. Combine them all together, add some tamari sauce and garlic and you’ve got yourself a surprisingly delicious high-fiber dinner!
Per serving: Calories – 476; Fiber – 16 grams
28. Easy Vegan Burritos
This recipe mainly calls for black beans, but you can always add more veggies, substitute some for others, or just outright remove any you don’t like.
Season as you wish – you could even make these burritos spicy by adding some sriracha – and enjoy.
Per serving: Calories – 514; Fiber – 18 grams
29. Chicken Cobb Salad
This easy chicken cobb salad is again, high-fiber and super rich in protein too. To meal prep cook some chicken and eggs ahead of time and put the salad together in 10 minutes!
Per serving: Calories – 634; Fiber – 15 grams
30. White Bean Soup
This is probably my favorite bean soup ever! It’s creamy and simple, yet super comforting and customizable. It also doesn’t hurt that you can make it in like 20 minutes using canned beans.
Per serving: Calories – 356; Fiber – 9 grams
More Healthy Recipes
Well, I hope you found some inspiration and high-fiber recipes that you will actually want to try and add to your rotation! For more healthy recipes, check out these:
- 17 Healthy Power Bowls To Meal Prep
- 19 Easy Paleo Recipes For Weight Loss
- 15 Low-Calorie Dessert Recipes That Taste Good
30 Easy High-Fiber Recipes
Feed the good bacteria in your gut and yourself with these delicious easy high-fiber recipes! This collection of fiber-rich meals includes healthy salads, soups, breakfasts, lunches, dinners and even desserts!
Ingredients
FOR THE SHRIMP
- 1 1/2 cup shrimp, peeled and deveined
- 1 tbsp lemon juice
- 1 tsp olive oil
- ½ tsp cumin
- ½ tsp coriander
- ½ tsp dill, dry
- 1 tsp chili powder
- 1 cup chickpeas, cooked
- 2 cloves garlic, minced
FOR THE SALAD:
- 2 cucumbers, chopped
- 1 tomato, thinly chopped
- 1 small pepper or ½ big one
- 1 scallion, chopped
- ⅓ cup chopped herbs like basil, arugula and parsley
- 1 tbsp olives, pitted
- 1 tsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Mix the shrimp with the olive oil, lemon juice, garlic, cumin, coriander and chili powder. Let marinade for about 10-15 minutes.
- Put the shrimp in a nonstick pan and saute for 3-4 minutes on each side at medium high until shrimp is nicely brown on both sides. Once shrimp is done on one side and you've flipped it, move it to the side to make space for the chickpeas. Toast them and they will absorb some of the spices from the shrimp.
- Chop the cucumbers, tomato, peppers, olives, basil, arugula and parsley, scallions.
- Add the chopped vegetables to a bowl, add the shrimp and chickpeas on top and then the olive oil, lemon juice and salt and pepper to taste.
- Give the salad a good mix and enjoy!
Notes
You can find the original recipe here.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 383Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 7gCholesterol 229mgSodium 1278mgCarbohydrates 41gFiber 11gSugar 10gProtein 36g
Originally published in July 2024, last updated in June 2026.