15 High-Fiber Recipes for Any Night of the Week
Introducing our favorite easy dinners that just happen to be packed with fiber.
Reviewed by Valerie Agyeman, R.D.Contributing Writer
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Fiber is essential for a nutritious diet: Foods containing the macronutrient are great for digestive health, can help you maintain a healthy weight and lower your risk of diabetes, according to the Mayo Clinic. But what dishes are high in fiber? We rounded up our best high-fiber meals for eating well while meeting your nutrition goals — because flavor and healthy eating are not mutually exclusive. Each of these high-fiber recipes has at least 8 grams per serving.
The recommended daily intake of fiber is about 25 grams for women and 30 grams for men, and more than 90% of adults do not hit those targets (really!), per the 2020-2025 Dietary Guidelines for Americans. Increase your intake with fruits, vegetables and whole grains, and be sure to incorporate more fiber slowly to avoid digestive issues.
Not sure where to start? Consider topping your next grain bowl with beans or opting for hummus or guacamole instead of mayo on a sandwich. Pile crunchy, fibrous veggies into a stir-fry or, better yet, enjoy a bowl o' vegetables as a soup or salad. There are so many delicious ways to increase your fiber intake — be sure to kick off your day with a high-fiber breakfast, too!
Black Bean–Stuffed Poblanos
These saucy black bean-filled poblanos contain a whopping 22 grams of fiber. Store-bought vegan queso completes the meal!
Get the Black Bean–Stuffed Poblanos recipe.
Crispy Striped Bass with Citrus Soba
Switch up your typical fish dinner by pairing it with earthy soba tossed in a fresh orange vinaigrette. Bonus: The noodles are delicious warm — or straight from the fridge the next day.
Roasted Shrimp, Tomatoes, and Spinach
This nutritious, Mediterranean-inspired plate simplifies healthy eating — everything roasts together on one sheet pan! It's easy to cook and clean up after.
Get the Roasted Shrimp, Tomatoes, and Spinach recipe.
RELATED: 36 Easy Mediterranean Diet Recipes That Are Absolutely Delicious
Spiced Ground Lamb on Warm Lentil Hummus
Give hummus a flavor and fiber boost by using split red lentils (masoor dal) instead of chickpeas.
Palak Paneer
This rich, satisfying meal is 90% spinach and contains nine grams of fiber per serving to prove it.
Get the Palak Paneer recipe.
Sheet Pan Roasted Chicken
Pro tip: Searing the chicken before adding it to the sheet pan with the vegetables ensures a golden-brown (read: flavorful) exterior. Yes, chef!
Get the Sheet Pan Roasted Chicken recipe.
RELATED: 60 Healthy Chicken Recipes That Are Anything but Boring
Black Bean Burgers
One advantage of swapping a bean burger in for beef? You guessed it: more fiber. You can top it exactly like you would a meat-based burger!
Get the Black Bean Burgers recipe.
RELATED: 55 Healthy Vegetarian Recipes You’ll Absolutely Love
Sheet Pan Gnocchi and Peppers with Thyme Frico
Roast grated Parmesan on the side of your veggies and gnocchi to create ultra-savory cheese crisps to go with your meal. Worth it!
Get the Sheet Pan Gnocchi and Peppers with Thyme Frico recipe.
Smoky Chicken Tostadas
Upgrade store-bought rotisserie chicken with a tangy, spiced tomato-based sauce, then scoop it all up with crunchy, warmed tostadas.
Get the Smoky Chicken Tostadas recipe.
Sweet Potatoes with Roasted Peppers and Crispy Chickpeas
Meal prep roasted sweet potatoes and then switch up their toppings all week, whether it's veggies and chickpeas, bulgur and feta or black beans and avocado crema.
Get the Sweet Potatoes with Roasted Peppers and Crispy Chickpeas recipe.
RELATED: A Beginner's Guide on How to Meal Prep for the Week
Pozole Rojo
This hearty stew from Rick Martínez's 2022 book, Mi Cocina, gets its spice—and delicious depth of flavor—from a variety of dried chiles.
Get the Pozole Rojo recipe.
Roasted Chickpea, Tomato and Chicken Bowls
You can turn this vibrant main into two recipes: Serve the chicken, chickpeas and tomatoes as a flavorful sheet pan meal one night, then enjoy leftovers tossed with farro and greens.
Vegan Pumpkin Risotto with Crispy Sage
A can of pumpkin purée instantly infuses this classic risotto with fall flavor. Crispy fried sage leaves complete the autumnal meal!
Fully-Loaded Veggie Sandwiches
Thanks to hummus and avocado, these healthy sandwiches pack a whopping 19 grams of fiber per serving — and they're definitely not dry.
Roasted Lamb Chops with Snap Pea Salad
Balance juicy roasted lamb with a tangy, crunchy snap pea salad tossed with quick-pickled veggies and herbs. Perfection!
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.
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