50 Recipes with Fiber for Healthy, Filling Meals

Fiber keeps you satisfied longer, supports digestion, and adds welcome texture to every bite. The dishes below prove that packing in extra grams of fiber can be easy and delicious, whether you’re tackling breakfast, lunch, dinner, or snack time. Enjoy a wide variety of whole grains, legumes, fruits, and vegetables in this diverse lineup of 50 recipes.

1. Overnight Oats with Chia & Berries

Rolled oats and chia seeds soak overnight in milk, creating a creamy base that’s ready the moment you wake up. Fresh berries add natural sweetness plus an extra pop of fiber. A drizzle of honey or maple syrup rounds out this no-cook breakfast.

2. Lentil & Sweet Potato Soup

Earthy lentils and tender cubes of sweet potato simmer together with onions, garlic, and vegetable broth. The result is a velvety soup rich in soluble fiber. Serve with a slice of whole-grain bread for a comforting, balanced meal.

3. Black Bean Tacos with Corn Salsa

Spiced black beans replace meat in these satisfying handhelds, boosting fiber without sacrificing flavor. A quick corn salsa provides crunch and a touch of sweetness. Warm corn tortillas keep the recipe entirely gluten-free.

4. Quinoa, Chickpea & Kale Salad

Fluffy quinoa forms a protein-rich base, while chickpeas and kale layer on hearty fiber. A lemon-tahini dressing ties everything together with a nutty zing. This salad holds up well in the fridge, making it ideal for meal prep.

5. Whole-Wheat Banana Walnut Muffins

Mashed ripe bananas sweeten these muffins naturally, so you can dial back added sugar. Whole-wheat flour and chopped walnuts deliver a double dose of fiber. Enjoy one for breakfast or an afternoon snack with coffee.

6. Farro Bowl with Roasted Veggies & Tahini

Chewy farro serves as a satisfying backdrop for caramelized vegetables fresh from the oven. A simple tahini-lemon sauce adds plant-based creaminess and ties the dish together. Each forkful offers a pleasing mix of textures and earthy flavors.

7. Split Pea & Ham Stew

Split peas break down into a silky base, releasing natural starches that thicken the stew without added cream. Diced ham lends smoky depth and protein. A sprinkle of fresh thyme brightens every spoonful.

8. Barley Mushroom Risotto

Pearl barley swaps in for Arborio rice, offering more fiber yet the same comforting creaminess. Mushrooms bring an umami richness that pairs well with a touch of Parmesan. Stir patiently for about 30 minutes and enjoy a healthier spin on classic risotto.

9. White Bean & Tuna Stuffed Peppers

Cannellini beans and canned tuna come together for a protein-packed filling that’s both hearty and light. Baking the peppers softens their texture and lightly sweetens their flavor. A squeeze of lemon just before serving lifts the dish.

10. Oat-Bran Pancakes with Apples

Oat bran blends into the batter, adding more fiber than traditional flapjacks. Sautéed apple slices supply natural sweetness and extra nutrients. Serve these pancakes with a minimal drizzle of maple syrup for a balanced start.

11. Three-Bean Chili

Combining three kinds of beans creates varied texture while skyrocketing the fiber count. A mild spice blend keeps the flavors approachable for all palates. Slow simmering lets the ingredients meld into a thick, satisfying stew.

12. Hummus & Veggie Pita Pocket

Creamy hummus anchors this portable lunch, providing fiber from chickpeas and tahini. Crisp raw vegetables add color and crunch without extra prep. Slice the pocket in half for an easy grab-and-go option.

13. Brown Rice & Edamame Stir-Fry

Using leftover brown rice cuts cooking time and prevents waste. Shelled edamame boosts both fiber and plant protein. A fast soy-ginger sauce brings everything together in under 15 minutes.

14. Bulgur Tabouli with Grilled Halloumi

Bulgur wheat soaks quickly, making this salad a speedy option for busy days. Parsley, tomatoes, and mint provide fresh flavors and additional fiber. Grilled halloumi adds a salty bite and turns the dish into a complete meal.

15. Almond Butter & Flaxseed Smoothie

Ground flaxseed supplies both soluble and insoluble fiber without affecting taste. Almond butter lends creaminess along with healthy fats. Blend with frozen banana and baby spinach for a filling breakfast you can sip.

16. Whole-Wheat Pasta Primavera

Whole-wheat pasta provides more fiber than its refined counterpart while maintaining a pleasant bite. Seasonal vegetables cook quickly and keep the dish vibrant. A sprinkle of grated cheese finishes it off without heaviness.

17. Chickpea & Spinach Curry

Canned chickpeas make this dish weeknight-friendly while still delivering plenty of fiber. Coconut milk balances the gentle spices and creates a silky sauce. Ladle over brown basmati rice for a nourishing plate.

18. Baked Acorn Squash with Wild Rice

Roasting acorn squash brings out its natural sweetness and adds beta-carotene. Wild rice stuffing includes dried cranberries and pecans for texture. Each half is a self-contained entrée perfect for fall evenings.

19. Raspberry Almond Oat Bars

Old-fashioned oats form the crust and crumble topping, boosting fiber while keeping the recipe gluten-friendly if certified GF oats are used. A thin layer of raspberry preserves adds tart contrast. Pack bars in lunches or enjoy with tea.

20. Spaghetti Squash with Lentil Marinara

Baking spaghetti squash strands creates a tender, low-carb base that still offers fiber. Lentils simmer in tomato sauce for a hearty topping reminiscent of Bolognese. Serve in the squash shell for a fun presentation.

21. Navy Bean & Kale Cassoulet

Slow-cooked navy beans soak up aromatic herbs and broth, developing a silky interior. Kale adds bite and extra nutrients. A light breadcrumb crust turns golden under a quick broil for a satisfying finish.

22. Rye Berry & Beet Salad

Nutty rye berries provide a chewy texture and impressive fiber content. Roasted beets lend earthiness and vivid color. Goat cheese offers creamy contrast while a mustard vinaigrette ties flavors together.

23. Broccoli & White Bean Macaroni

Pureeing white beans into the sauce adds fiber and creaminess without heavy cream. Broccoli cooks in the same pot as the pasta, cutting down dishes. A light sprinkle of cheese on top keeps the bake bubbly and comforting.

24. Sweet Corn & Black-Eyed Pea Succotash

This Southern classic gains heft from fiber-rich black-eyed peas. Fresh or frozen corn provides sweetness and crunch. A quick sauté keeps vegetables bright and crisp.

25. Steel-Cut Oat Risotto with Parmesan

Steel-cut oats mimic the texture of rice while offering more fiber. Slowly adding broth and stirring releases starches for a luscious consistency. Parmesan and black pepper finish the savory porridge.

26. Roasted Chickpea Tacos with Cabbage Slaw

Crisping chickpeas in the oven adds addictive crunch and nutty flavor. A quick lime-dressed slaw contrasts with the warm filling. Top with sliced avocado for healthy fats and extra fiber.

27. Greek-Style Gigantes Beans

Gigantes, or large lima beans, become tender and creamy after baking slowly in a tomato-herb sauce. Olive oil and fresh dill lend Mediterranean flavor. Serve warm or at room temperature with crusty bread.

28. Peanut Butter & Banana Swirl Overnight Oats

This variation on overnight oats combines creamy peanut butter and ripe banana for classic flavor. Ground flaxseed adds an extra fiber punch. Prepare several jars on Sunday for effortless weekday breakfasts.

29. Spicy Red Lentil Dal

Red lentils break down quickly, producing a velvety stew in about 25 minutes. A blend of ginger, garlic, and chili provides gentle heat. Serve with whole-grain naan or brown rice for a filling meal.

30. Whole-Wheat Veggie Pizza with Artichokes

Whole-wheat dough lifts the fiber content while staying pleasantly chewy. Artichokes and spinach add both flavor and prebiotic fiber. Bake until the crust crisps and the cheese bubbles slightly.

31. Strawberry Chia Pudding Parfait

Blending strawberries with milk before adding chia seeds infuses the pudding with fresh fruit flavor. Chia thickens naturally overnight, offering omega-3s and fiber. Layer with granola for crunch just before serving.

32. Turkey & Black Bean Stuffed Zucchini Boats

Scooped-out zucchini makes a built-in vessel that keeps carbs light while fiber remains high. Black beans pair with lean turkey for a balanced macro profile. Finish under the broiler for a bubbly cheese crust.

33. Apple & Quinoa Breakfast Bowl

Quinoa cooks quickly and stands in as a high-fiber alternative to oatmeal. Sweet apples soften as they warm, releasing juices that flavor the whole bowl. Nuts contribute satisfying crunch and healthy fats.

34. Pinto Bean & Brown Rice Burritos

Pinto beans and brown rice create a complete protein while ramping up fiber. Sautéed peppers and onions add sweetness and moisture. Wrap tightly and griddle for a crisp exterior.

35. Hemp Seed & Berry Power Bowl

Blend frozen berries with a splash of almond milk for a thick base. Sprinkle hemp seeds over the top for plant protein and fiber. Keep the toppings minimal to let the fruit shine.

36. Roasted Brussels Sprouts & Lentil Salad

Caramelized Brussels sprouts bring robust flavor that pairs well with earthy lentils. A light mustard dressing offers acidity and keeps the salad lively. Serve warm or room temperature alongside grilled chicken or tofu.

37. Multigrain Blueberry Waffles

A mix of whole-wheat flour, oat flour, and ground flaxseed bumps up fiber content. Blueberries burst during cooking, providing natural sweetness. Freeze leftovers and reheat in the toaster for easy weekday breakfasts.

38. Herb Quinoa-Stuffed Portobello Mushrooms

Portobello mushrooms act as a meaty base with minimal calories. The quinoa filling includes parsley, sun-dried tomatoes, and spinach for color and fiber. Bake until the mushrooms are tender and the filling is golden.

39. Caribbean-Style Red Bean Soup

Kidney beans simmer with aromatic vegetables, coconut milk, and warming spices. The soup develops a creamy texture without any dairy thickeners. A squeeze of lime brightens the rich flavors.

40. Avocado & White Bean Toast

Combining avocado with pureed white beans adds extra fiber and protein to the classic toast. A pinch of smoked paprika gives subtle depth. Enjoy as a quick breakfast or light lunch.

41. Sweet Potato & Black Bean Enchiladas

Cubed sweet potatoes roast until tender, then mix with seasoned black beans for a hearty filling. Whole-wheat tortillas keep the fiber high. Bake until the sauce bubbles around the edges and the cheese melts.

42. Coconut Curry Chickpea Stew

Chickpeas simmer in coconut milk infused with curry spices, creating a velvety sauce. Carrots add natural sweetness, and spinach wilts in for color. Serve over quinoa or brown rice for a complete bowl.

43. Pear & Oat Crumble

Juicy pears bake beneath a crunchy topping of rolled oats, almonds, and a hint of cinnamon. The dessert offers more fiber than a typical fruit crisp thanks to the generous oat layer. A spoonful of yogurt keeps things light yet creamy.

44. Barbecue Baked Beans on Toast

Navy beans simmer slowly in a tangy barbecue sauce until thick and glossy. Spoon the mixture over hearty toast for a quick, comforting meal. A dash of hot sauce adds optional heat.

45. Mediterranean Farro Stuffed Tomatoes

Hollowed tomatoes hold a bright farro salad flavored with olives, feta, and fresh oregano. Baking softens the tomato shells and melds the flavors. This recipe is elegant enough for guests yet simple to prepare.

46. Wild Berry & Flaxseed Smoothie Bowl

Frozen wild berries blend into a vivid base rich in antioxidants. Ground flaxseed thickens the mixture while adding fiber and omega-3s. Keep toppings varied for contrasting textures in every spoonful.

47. Mexican-Style Lentil Tacos

Lentils cook faster than most beans and soak up classic taco seasonings beautifully. Crunchy shells contrast nicely with the soft filling. Add fresh salsa and a dollop of yogurt for brightness.

48. Roasted Vegetable & Freekeh Pilaf

Freekeh, a roasted green wheat, boasts more fiber than many other grains and a subtle smoky flavor. Roasted vegetables lend sweetness and color. A squeeze of lemon just before serving keeps the pilaf lively.

49. Ginger Miso Edamame Noodle Salad

Buckwheat-based soba noodles and shelled edamame make this salad both filling and fiber-forward. A quick ginger miso dressing coats each strand without heaviness. Enjoy chilled or at room temperature for lunch.

50. Chocolate Chip Oatmeal Energy Bites

Rolled oats, ground flaxseed, and nut butter form the base of these no-bake treats. Mini chocolate chips add just the right amount of indulgence. Keep a batch in the fridge for quick, fiber-rich snacks all week.