65 High-Fiber Meals That Are Both Flavorful and Healthy

High-fiber meals keep you full, support gut health, and can even steady blood sugar levels. The dishes below prove you don’t have to sacrifice flavor to meet your daily fiber goals. From hearty soups to bright grain bowls, each option delivers at least 7 grams of fiber per serving and relies on familiar grocery-store ingredients.

1. Black Bean Quinoa Salad

Protein-rich quinoa pairs with fiber-packed black beans for a lunch that travels well and tastes great chilled or at room temperature. Lime juice, cumin, and a splash of olive oil keep flavors bright without overpowering the produce. Make a big batch on Sunday and tuck it into tortillas, lettuce cups, or enjoy straight from the fridge all week.

2. Lentil & Spinach Soup

Red or green lentils simmer quickly and lend a satisfying earthy bite. A few handfuls of spinach wilt into the pot in the final minutes, adding color and extra nutrients. Serve with whole-grain bread for dipping and an effortless 15-gram fiber boost.

3. Overnight Oats with Chia and Berries

Rolled oats soak overnight in milk or a non-dairy alternative while chia seeds add thickness and omega-3s. Top with fresh or frozen berries in the morning for natural sweetness. The grab-and-go jar delivers roughly 10 grams of fiber before you’ve even left the house.

4. Farro & Roasted Veggie Bowl

Chewy farro sets a hearty foundation that stands up to meal-prep storage. Roast seasonal vegetables until caramelized, then toss with the grain and a spoonful of herb pesto. Each serving clocks in at about 9 grams of fiber plus a host of antioxidants.

5. Chickpea & Sweet Potato Curry

Sweet potatoes release natural sugars that balance the gentle heat of curry spices while chickpeas add heft and soluble fiber. Coconut milk keeps things creamy without dairy. Leftovers taste even better after flavors meld overnight.

6. Whole-Wheat Veggie Pizza

Swap traditional dough for whole-wheat to sneak in extra fiber and a pleasant nutty flavor. Pile on vegetables like artichokes, spinach, and onions for layered texture. Bake until the crust is crisp and the cheese bubbles, then enjoy a guilt-free slice.

7. Barley and Mushroom Risotto

Pearl barley mimics Arborio rice’s silkiness while delivering nearly triple the fiber. Earthy mushrooms amplify umami depth without heavy cream. Stir in a handful of peas at the end for extra color and crunch.

8. Three-Bean Chili

Black, kidney, and pinto beans team up for a fiber powerhouse that hits close to 14 grams per bowl. Fire-roasted tomatoes lend smoky undertones, and a square of dark chocolate softens acidity. Simmer low and slow, then freeze portions for quick weeknight dinners.

9. Avocado & White Bean Wrap

Mash cannellini beans and ripe avocado with lime and garlic for a creamy, vegan-friendly filling. Layer in crunchy veggies and roll everything in a fiber-rich tortilla. It’s lunch in under 10 minutes with about 11 grams of fiber.

10. Tempeh Stir-Fry with Broccoli

Tempeh offers fermented goodness and a meaty bite that soaks up soy-ginger sauce beautifully. Broccoli supplies both soluble and insoluble fiber plus a dose of vitamin C. Serve over brown rice to round out the plate.

11. Brown Rice Sushi with Cooked Salmon & Veggies

Switching to brown rice increases fiber without sacrificing the satisfying sushi experience. Use baked or poached salmon rather than raw to keep prep simple and safe. Rolled with crisp vegetables, each eight-piece serving brings roughly 7 grams of fiber.

12. Kale & Quinoa Stuffed Peppers

Bright bell peppers act as edible bowls, adding sweetness and vitamin C. The quinoa-kale mixture cooks on the stovetop, then bakes inside the peppers until edges char slightly. This dinner feels indulgent yet supplies double-digit fiber.

13. Oatmeal Pancakes with Flaxseed

Blending rolled oats into batter adds texture and about 2 extra grams of fiber per pancake. Ground flaxseed contributes omega-3s and a subtle nutty note. Serve with fruit instead of syrup if you prefer to keep sugars in check.

14. Split Pea Soup with Carrots

Dried split peas break down into a thick, velvety base after about 45 minutes of simmering. Carrots add natural sweetness while smoked paprika replaces the need for heavy ham hocks. Each mug delivers more than half the daily recommended fiber for many adults.

15. Edamame & Corn Salad

Frozen edamame and corn thaw quickly, making this salad a speedy side or light main. A sesame-lime dressing keeps flavors punchy without added cream. Enjoy alongside grilled proteins or spoon onto a bed of greens.

16. Whole-Grain Pasta Primavera

Whole-grain noodles provide twice the fiber of white pasta and hold up well to al dente cooking. Quick-sautéed spring vegetables bring color and snap. Finish with grated parmesan and cracked pepper for a classic touch.

17. Black-Eyed Pea Stew

This Southern-inspired dish simmers peas with smoky spices and leafy greens for a comforting texture. Collards retain structure even after long cooking, adding extra fiber and calcium. Serve over brown rice to stretch leftovers further.

18. Bulgur Tabbouleh with Chickpeas

Traditional tabbouleh gets a protein lift from chickpeas while keeping its bright, lemony bite. Bulgur cooks in under 15 minutes, making this a quick weekday salad. Pack it for lunch and the flavors only improve by noon.

19. Peanut Butter & Banana Chia Toast

Whole-grain bread starts the fiber count at 4 grams per slice. Chia seeds and banana add more fiber plus potassium and healthy fats. It’s a nostalgic combo that fuels busy mornings.

20. Red Lentil Daal with Brown Rice

Red lentils break down fast, creating a creamy texture without dairy. Fragrant spices like turmeric and cumin warm the palate. Paired with nutty brown rice, the dish offers roughly 16 grams of fiber per serving.

21. Veggie-Loaded Frittata with Whole-Grain Toast

Eggs bind together sautéed spinach, onions, and bell peppers into a protein-rich centerpiece. Whole-grain toast rounds out the plate and bumps up fiber. This meal works for breakfast, brunch, or an easy dinner.

22. Greek Yogurt Parfait with Bran Cereal

Crunchy bran cereal turns a simple parfait into a fiber hero. Greek yogurt supplies protein and tangy creaminess. Finish with fruit for natural sweetness and you’ve got a balanced snack in minutes.

23. White Bean & Kale Ravioli Soup

Store-bought whole-wheat ravioli make this soup weeknight-friendly. White beans add creamy texture while kale contributes chew and vitamins. The tomato broth ties everything together without excess sodium.

24. Sweet Corn & Black Bean Tacos

Using corn tortillas keeps these tacos naturally gluten-free and ups the fiber count slightly. A quick sauté of beans with cumin, chili powder, and corn kernels forms the filling. Add avocado or salsa for extra flair.

25. Steel-Cut Oats with Apples and Walnuts

Steel-cut oats retain more texture than rolled oats, keeping you full longer. Apples bring natural sweetness and pectin, a soluble fiber great for digestion. Walnuts add crunch plus heart-healthy fats.

26. Roasted Brussels Sprouts & Farro Salad

Farro’s chewiness pairs beautifully with caramelized Brussels sprouts. Dried cranberries offer a tangy contrast and hint of sweetness. Serve warm or room temperature for a versatile side or meatless main.

27. Chickpea Shawarma Bowl

Baking chickpeas with shawarma spices yields a crunchy, protein-rich topping. A quick yogurt-tahini drizzle keeps everything cohesive. Each bowl offers roughly 13 grams of fiber and big Middle Eastern flavors.

28. Rainbow Veggie & Hummus Pita

Classic hummus supplies both fiber and silky mouthfeel. Packing the pita with raw veggies like carrots, beets, and spinach adds crunch and nutrients. It’s an easy way to hit your veggie quota at lunch.

29. Whole-Wheat Blueberry Muffins with Oat Streusel

Whole-wheat flour and oats replace refined flour for a heartier crumb. Blueberries burst with juice, adding antioxidants without extra sugar. Enjoy one as breakfast or a satisfying snack.

30. Grilled Veggie & Quinoa Stuffed Portobellos

Portobello mushrooms serve as low-calorie, fiber-filled vessels for smoky vegetables and protein-rich quinoa. A sprinkle of mozzarella helps everything stick together. Pair with a green salad for a filling vegetarian dinner.

31. Spinach & White Bean Quesadillas

Pureeing white beans with garlic creates a creamy spread that replaces most of the cheese. Fresh spinach wilts between tortillas during toasting. Serve with salsa for an easy fiber-rich meal.

32. Barley & Lentil Shepherd’s Pie

Barley and lentils mimic the hearty bite of ground meat while supplying complex carbs. Mashed sweet potatoes form a vibrant, vitamin-packed crust. Bake until edges bubble for cold-weather comfort food.

33. Apple & Almond Butter Overnight Oats

Almond butter lends creaminess and healthy fats that keep hunger at bay. Grated apple disperses natural sweetness and extra fiber throughout. Stir, chill, and breakfast is done.

34. Broccoli & Tempeh Brown Rice Bowl

Seared tempeh adds a firm texture that contrasts nicely with tender broccoli florets. A soy-maple glaze ties the components together. The combination offers around 10 grams of fiber per serving.

35. Baked Sweet Potato with Black Bean Salsa

The skin of a sweet potato is edible and loaded with insoluble fiber. A quick black bean salsa adds protein and zesty flavor. Dinner couldn’t get easier—or more colorful.

36. Muesli with Dried Fruit and Seeds

Raw oats, nuts, and seeds require zero cooking, making muesli ideal for busy mornings. Dried fruit sweetens each bite and bumps up fiber. Soak in milk for a few minutes to soften or enjoy crunchy.

37. Veggie Lentil Bolognese over Whole-Wheat Spaghetti

Lentils stand in for ground meat, giving the sauce a hearty body. Crushed tomatoes and Italian herbs create classic depth of flavor. Spoon over whole-wheat pasta for nearly 17 grams of fiber per plate.

38. Roasted Carrot & Red Lentil Soup

Roasting carrots before pureeing intensifies their sweetness without added sugar. Red lentils cook quickly and blend smoothly into the soup. A spoonful of yogurt adds tang and protein.

39. Chickpea & Spinach Shakshuka

Chickpeas bump up fiber and make the dish more filling than traditional shakshuka. Spinach wilts into the spiced tomato sauce for extra greens. Scoop with whole-grain pita for brunch perfection.

40. Wild Rice & Cranberry Salad

Earthy wild rice brings a chewy texture that plays well with sweet cranberries. Toasted pecans contribute crunch and healthy fats. Serve chilled or room temperature for potlucks and weekday lunches.

41. Whole-Grain Waffles with Strawberry Compote

Replacing white flour with a mix of whole-wheat and oat flour doubles the fiber. A quick stove-top compote of strawberries and a dash of maple syrup eliminates the need for sugary syrups. Freeze leftovers for quick toaster breakfasts.

42. Bean & Veggie Loaded Nachos

Baking your own tortilla chips cuts excess oil while keeping them crispy. Pinto beans and a mountain of vegetables make these nachos dinner-worthy. Finish with avocado and salsa for added fiber and freshness.

43. Avocado & Lentil Salad Lettuce Cups

Brown lentils and mashed avocado create a creamy, nutrient-dense filling. Crisp lettuce leaves replace bread and keep carbs low. These cups work well as appetizers or light lunches.

44. Overnight Buckwheat Groats with Mixed Berries

Buckwheat softens overnight in milk or yogurt, developing a porridge-like consistency. Unlike oats, it offers a subtle crunch even after soaking. Top with berries for extra fiber and color.

45. Hearty Minestrone with Kidney Beans

Minestrone is an Italian classic bursting with vegetables, beans, and small pasta shapes. Kidney beans drive up fiber while keeping the broth satisfying. Add a parmesan rind during simmering for depth, then remove before serving.

46. Quinoa & Black Bean Stuffed Zucchini Boats

Scooping zucchini halves creates a natural vessel for high-fiber fillings. Quinoa and black beans provide complementary plant proteins. Broil briefly so the cheese turns golden and bubbly.

47. Pumpkin & White Bean Chili

Pureed pumpkin thickens chili without heavy cream and sneaks in beta-carotene. Mild cannellini beans keep the flavor delicate yet filling. A hint of cinnamon accentuates the pumpkin’s sweetness.

48. Whole-Grain Couscous with Roasted Vegetables

Whole-grain couscous steams in five minutes, making dinner achievable on hectic nights. Roasted vegetables add smoky depth and extra fiber. A squeeze of lemon wakes up the flavors just before serving.

49. Peanut Soba Noodles with Snap Peas

Buckwheat noodles possess more fiber than standard wheat pasta. A simple peanut-lime sauce coats each strand in creamy goodness. Quick-blanched snap peas maintain crunch and vibrant color.

50. Spicy Chickpea & Kale Tacos

Roasted chickpeas achieve a satisfying crispness that contrasts with tender kale ribbons. Chili powder and smoked paprika provide a gentle kick. Top with pico de gallo for brightness.

51. Oat & Flax Breakfast Cookies

These cookies rely on mashed bananas and peanut butter to bind, skipping refined sugars. Oats and flaxseed supply fiber and keep you full until lunch. Bake a batch and freeze extras for grab-and-go mornings.

52. Mediterranean Lentil Salad with Feta

Cooked lentils soak up a zesty lemon-oregano dressing without turning mushy. Feta adds salty creaminess while olives contribute healthy fats. Serve alone or spoon over leafy greens.

53. Veggie Burrito Bowl with Brown Rice

Building bowls at home allows you to control sodium and oil levels. Brown rice and beans offer a complete protein and around 12 grams of fiber. Finish with shredded lettuce for crunch and extra greens.

54. Carrot & Raisin Bran Muffins

Bran cereal and whole-wheat flour create a tender crumb that’s still plenty hearty. Grated carrot adds moisture and subtle sweetness. Perfect for breakfast or an afternoon bite with tea.

55. Spelt Berry & Roasted Beet Salad

Spelt berries have a nutty flavor and chewy texture that stand up to earthy beets. Goat cheese lends tang and creaminess. Drizzle with balsamic to tie the ingredients together.

56. Curried Cauliflower & Chickpea Stew

Cauliflower florets soak up curry spices while keeping the stew light. Chickpeas add protein, fiber, and a pleasant bite. Serve over basmati rice for a balanced, plant-based dinner.

57. Whole-Wheat Penne with Roasted Broccoli and Garlic

Roasting broccoli caramelizes its edges and concentrates flavor. Whole-wheat pasta ensures each forkful carries extra fiber. Finish with red pepper flakes for gentle heat.

58. Black Bean & Mango Quinoa Bowl

Sweet mango contrasts beautifully with savory black beans. Quinoa supplies complete protein and a fluffy base. Lime vinaigrette ties the tropical flavors together.

59. Lentil & Walnut “Meat” Loaf

Ground walnuts add richness and a pleasant crunch to the lentil mixture. Oats bind everything without eggs, keeping the recipe vegan. Serve with mashed cauliflower for a modern twist on a classic comfort food.

60. Berry & Spinach Smoothie with Flaxseed

Frozen berries keep the smoothie icy without watering it down. Spinach disappears into the blend, adding nutrients without altering taste. A tablespoon of ground flaxseed adds omega-3s and extra fiber.

61. Red Bean & Brown Rice Stuffed Cabbage Rolls

Blanching cabbage leaves makes them pliable and easy to wrap. Red beans and brown rice create a hearty, fiber-rich core. Slow-bake in tomato sauce until flavors meld.

52. Cranberry & Pecan Wild Rice Pilaf

Wild rice’s nutty flavor pairs naturally with sweet-tart cranberries. Toasted pecans add crunchy richness. This pilaf makes a festive side dish for poultry or tofu.

63. Whole-Grain French Toast with Fresh Raspberries

Soaking whole-grain bread in an egg-milk custard maintains structure while adding protein. Lightly pan-fry until each side is golden. Fresh berries replace syrup for natural sweetness and extra fiber.

64. Thai-Inspired Peanut Chickpea Lettuce Wraps

Chickpeas simmer quickly in a coconut-peanut sauce, absorbing its fragrant spices. Crisp lettuce leaves keep the dish light yet satisfying. A sprinkle of crushed peanuts finishes each wrap with a crunch.

65. Oatmeal Crusted Baked Chicken Tenders with Sweet Potato Fries

Finely ground oats replace breadcrumbs for a gluten-friendly, fiber-forward crust. Baking instead of frying keeps the tenders juicy without extra oil. Pairing them with sweet potato fries completes a balanced plate rich in both protein and complex carbs.