28 Easy High-Protein, High-Fiber Meals for All Your Health Goals
Looking for the biggest nutrition bang for your buck? We've got you covered.
Reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Looking for recipes that are high in protein and fiber? Prioritizing both of these macros (read: not picking just one!) is a smart, health-conscious goal. High-protein foods and high-fiber recipes — or better yet, meals that feature both of these key nutrients — promote satiety, boost your metabolism, aid in digestion and help control your blood sugar levels, among other health benefits.
We've pulled together this list of our favorite high-fiber, high-protein meals that are both easy to make and delicious to eat. These dishes feature a medley of whole grains, fruits and vegetables that deliver fiber, as well as meats, dairy and tofu that contribute to the protein count. Some recipes include beans and other legumes, nuts and seeds which typically hit both aforementioned categories.
Each recipe below contains at least 5 grams of fiber and 20 grams of protein — and packs in plenty of flavor and excitement. After all, hitting your healthy eating goals shouldn't require omitting creativity and flavor. Right?
Summer Skillet Lasagna
- Protein per serving: 23 grams
- Fiber per serving: 6 grams
We created a version of lasagna that's a little bit healthier and a whole lot easier to make than it's casserole-style counterpart. It features broken noodles, zucchini and summer squash and comes together in a single skillet.
Get the Summer Skillet Lasagna recipe.
RELATED: Best High-Protein Pasta Recipes
Harissa Chicken and Farro Salad
- Protein per serving: 40 grams
- Fiber per serving: 6 grams
This 25-minute dinner boasts a double dose of harissa — in the yogurt marinade for the chicken and in the dressing for the farro side salad — which equals deeply savory flavor in each bite.
Ropa Vieja
- Protein per serving: 36 grams
- Fiber per serving: 9 grams
We made this classic Cuban shredded beef in the slow cooker, so you can let it simmer away — stress-free! — all day. You'll heat a can of black beans right before serving, for a boost of creaminess as well as fiber and protein.
Get the Ropa Vieja recipe.
Sea Bass En Papillote with Watercress Chimichurri
- Protein per serving: 40 grams
- Fiber per serving: 5 grams
The secret to a delicious dinner without a pile of dishes? Parchment paper! Simply fold all these wholesome ingredients into a neat packet, then toss in the oven.
Get the Sea Bass En Papillote with Watercress Chimichurri recipe.
Rigatoni with Sausage-Style Turkey and Arugula
- Protein per serving: 47 grams
- Fiber per serving: 12 grams
A few tweaks turn this bowl of comfort into a high-fiber, high-protein dream: Swap in a legume-based pasta for the rigatoni, then toss with peppery arugula and DIY turkey sausage made with lean ground turkey and robust seasonings.
Get the Rigatoni with Sausage-Style Turkey and Arugula recipe.
Smoked Trout Salad
- Protein per serving: 22 grams
- Fiber per serving: 6 grams
This salad has staying power, thanks to a combo of lean protein sources — flaked smoke trout and hard-boiled eggs — plus fiber-rich whole-grain crispbread, gem lettuce and avocado.
Get the Smoked Trout Salad recipe.
RELATED: Healthy Salad Recipes That Are Seriously Delicious and Filling
Steak with Farro Salad and Grilled Green Beans
- Protein per serving: 47 grams
- Fiber per serving: 6 grams
Meat is high in protein but pretty low in fiber. Pair it with hearty grains and veggies for a well-balanced (and delicious!) meal.
Get the Steak with Farro Salad and Grilled Green Beans recipe.
Crispy Striped Bass with Citrus Soba
- Protein per serving: 41 grams
- Fiber per serving: 10 grams
This fresh, bright dinner may look light, but it boasts over 40 grams of protein and 10 grams of fiber per serving. Fill up!
Asparagus Tartines with Herbed Ricotta and Eggs
- Protein per serving: 28 grams
- Fiber per serving: 8 grams
Breakfast for dinner feels extra sophisticated when asparagus spears, whipped ricotta and flaky sea salt are involved.
Get the Asparagus Tartines with Herbed Ricotta and Eggs recipe.
Minty Pea and Spiced Beef Pitas
- Protein per serving: 27 grams
- Fiber per serving: 6 grams
We packed plenty of flavor into toasted whole-wheat pitas (think: sumac-spiced beef, umami-rich mushrooms and tangy pickled onions).
Grilled Mushroom and Scallion Pasta
- Protein per serving: 21 grams
- Fiber per serving: 7 grams
This nutritious, five-ingredient meal proves that healthy eating doesn't have to be hard.
Arctic Char with Citrus-Fennel Salad
- Protein per serving: 36 grams
- Fiber per serving: 5 grams
One easy way to enjoy nutritious meals without sacrificing taste? Go for bold healthy ingredients, like bright citrus and spicy jalapeños.
Turkey Kielbasa With Apples and Lentils
- Protein per serving: 26 grams
- Fiber per serving: 10 grams
Cook the kielbasa and the lentils in the same pot for a quick, less-mess dinner that tastes like it took all day to make (but it's really ready in under 25 minutes).
Creamy Miso Pasta with Walnuts and Roasted Cabbage
- Protein per serving: 23 grams
- Fiber per serving: 13 grams
Whole wheat spaghetti — used in this umami-packed pasta — contains more protein and fiber than regular spaghetti and adds a delicious, nutty note.
Get the Creamy Miso Pasta with Walnuts and Roasted Cabbage recipe.
Avocado Chicken Salad Clubs
- Protein per serving: 36 grams
- Fiber per serving: 6 grams
The pairing of crispy bacon, fresh lettuce and juicy tomato with creamy chicken salad is like getting two sandwiches in one.
Get the Avocado Chicken Salad Clubs recipe.
Black Bean–Stuffed Poblanos
- Protein per serving: 25 grams
- Fiber per serving: 22 grams
High-protein, high-fiber eating isn't just possible on a vegan diet, it's as easy as combining these five ingredients: poblano peppers, black beans, garlic, vegan queso and pico de gallo.
Get the Black Bean–Stuffed Poblanos recipe.
Rigatoni alla Norma
- Protein per serving: 25 grams
- Fiber per serving: 10 grams
"Alla norma" refers to pasta made with eggplant, tomatoes, basil and ricotta salata cheese. We swapped in fresh mozzarella for a stretchy cheese pull with every bite.
Get the Rigatoni alla Norma recipe.
Spiced Ground Lamb on Warm Lentil Hummus
- Protein per serving: 35 grams
- Fiber per serving: 9 grams
For an easy, customizable dinner, consider piling protein and veggies on a creamy spread, like hummus.
Grilled Shrimp with Mango and Toasted Coconut
- Protein per serving: 25 grams
- Fiber per serving: 5 grams
Think coconut shrimp, but make it a salad with sweet slices of mango and crunchy cucumber.
Get the Grilled Shrimp with Mango and Toasted Coconut recipe.
Palak Paneer
- Protein per serving: 27 grams
- Fiber per serving: 9 grams
This creamy, stewed spinach dish is best served with warm naan for scooping up every last (leafy green-packed) bite.
Get the Palak Paneer recipe.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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