9 Flavorful High Fiber Recipes

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These recipes are truly two-in-one they taste amazing and support your weight-loss goals. I’ve also included vegetable-based recipes so vegetarians can enjoy them too. If you’re on a diet, these are a must-try; they’re simple and definitely helpful in your healthy eating journey.

I’ve even added a dessert recipe that’s rich in fiber, so you can enjoy a sweet treat while still nourishing your body. Eating fiber is great for digestion and overall health, so these recipes will help you stay healthy while enjoying flavorful meals.

And if you’re very health-conscious, don’t forget to explore these helpful guides:

1. Sweet Potato & Chickpea Curry

(Prep: 10 mins | Cook: 25 mins | Easy | Vegetarian | Flavorful high fiber recipe)

This is one of my all-time favorites for a fiber dinner. The sweet potatoes get tender and creamy, the chickpeas add that perfect bite, and the spices bring everything together into a fiber-rich meal. Honestly, it’s hard to stop at just one bowl!

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1-inch piece ginger, minced
  • 1 can (14 oz / 400 ml) coconut milk
  • 1 can (14 oz / 400 g) diced tomatoes
  • 2 cups fresh spinach
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric powder
  • 1/2 tsp chili powder (optional)
  • Salt and black pepper to taste
  • Cooked brown rice or whole-wheat naan, to serve

Instructions

  1. Sauté aromatics: Heat olive oil in a large skillet or saucepan over medium heat. Add onion and cook for 3–4 minutes until soft. Stir in garlic and ginger, cook another minute until fragrant.
  2. Add spices: Sprinkle in cumin, coriander, turmeric, and chili powder. Stir for 30 seconds to bloom the spices.
  3. Cook sweet potatoes: Add diced sweet potatoes, chickpeas, diced tomatoes, and coconut milk. Stir to combine and bring to a gentle simmer.
  4. Simmer: Cover and let cook for 20 minutes, stirring occasionally, until sweet potatoes are tender.
  5. Add greens: Stir in fresh spinach and cook until just wilted. Season with salt and black pepper to taste.
  6. Serve: Spoon over brown rice or serve with whole-wheat naan. Optional: sprinkle with fresh cilantro for an extra pop of flavor.

Pro tip: For a high protein and fiber meal for weight loss, add a handful of cooked lentils or tofu to boost the protein without losing any fiber.

2. Lentil & Vegetable Stew

(Prep: 10 mins | Cook: 35 mins | Easy | Vegetarian | Fiber-rich dinner)

I’ve always loved a good fiber dinner and this lentil and vegetable stew hits all the marks. Lentils are a fiber powerhouse, and combined with fresh veggies, you get a high fiber meal that’s satisfying and packed with nutrients. It’s also one of those recipes you can make on Sunday and enjoy for a few days perfect for busy weeks!

Ingredients

  • 1 cup green or brown lentils, rinsed
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 can (14 oz / 400 g) diced tomatoes
  • 4 cups vegetable broth
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 1 cup chopped kale or spinach
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • Optional toppings: chopped parsley, a squeeze of lemon, or a drizzle of olive oil

Instructions

  1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Cook for 5–6 minutes until softened and fragrant.
  2. Add spices: Stir in smoked paprika, cumin, and thyme for 1 minute until aromatic.
  3. Simmer lentils: Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 25–30 minutes until lentils are tender.
  4. Add greens: Stir in chopped kale or spinach and cook for another 5 minutes until wilted. Season with salt and pepper.
  5. Serve: Ladle into bowls and garnish with parsley, a squeeze of lemon, or a drizzle of olive oil. Serve with whole-grain bread or quinoa for an extra fiber-rich meal.

Pro tip: For a simple high-fiber dinner with extra protein, toss in some cooked chickpeas or white beans it keeps everything hearty and filling without adding fat.

3. Quinoa & Black Bean Stuffed Peppers

(Prep: 15 mins | Cook: 30 mins | Easy | Vegetarian | Fiber-rich meal)

I’ve always been a fan of recipes that look as good as they taste, and these quinoa and black bean stuffed peppers are exactly that. Colorful, and fiber-rich, they make a perfect fiber dinner that feels special without taking hours to make. Plus, they’re one of my favorite high fiber recipes for weight loss because they’re filling, flavorful, and keep me satisfied for hours.

Ingredients

  • 4 large bell peppers (any color), tops cut off and seeds removed
  • 1 cup cooked quinoa
  • 1 can (15 oz / 425 g) black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili powder (optional)
  • 1 cup diced tomatoes
  • 1/2 cup shredded cheese (cheddar, Monterey Jack, or vegan option)
  • 2 tbsp olive oil
  • Salt and black pepper to taste
  • Fresh cilantro for garnish

Instructions

  1. Preheat oven: Preheat your oven to 375°F (190°C). Lightly grease a baking dish.
  2. Cook aromatics: Heat olive oil in a skillet over medium heat. Add onion and garlic, cooking for 3–4 minutes until softened.
  3. Mix filling: In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, cooked onion and garlic, cumin, smoked paprika, chili powder, salt, and pepper. Stir well to combine.
  4. Stuff peppers: Spoon the quinoa mixture into the hollowed bell peppers. Top each with a sprinkle of cheese.
  5. Bake: Place stuffed peppers upright in the prepared baking dish. Cover loosely with foil and bake for 25 minutes. Remove foil and bake for another 5 minutes until cheese is melted and slightly golden.
  6. Serve: Garnish with fresh cilantro and enjoy as a fiber-rich dinner or a hearty fiber meal.

Pro tip: These stuffed peppers are perfect for meal prep make a batch ahead of time and reheat throughout the week for a quick, nutritious high fiber meal.

4. Oat & Berry Breakfast Bowl

(Prep: 5 mins | Cook: 10 mins | Super Easy | Vegetarian | Fiber-rich breakfast or snack)

I’ve always loved starting my day with something delicious, and this oat and berry breakfast bowl is my go-to. It’s packed with fiber, keeps me full until lunch, and feels like a treat even though it’s totally healthy. This is one of my favorite flavorful high fiber recipes vegetarian options for a quick morning boost or an energizing snack.

Ingredients

  • 1 cup rolled oats
  • 2 cups water or milk (dairy or plant-based)
  • 1 cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tbsp chia seeds
  • 1 tbsp flaxseeds, ground
  • 1-2 tsp maple syrup or honey (optional)
  • 1/4 tsp cinnamon
  • 1/4 cup chopped nuts (almonds, walnuts, or pecans)
  • Pinch of salt

Instructions

  1. Cook oats: In a medium saucepan, bring water or milk to a boil. Stir in oats and a pinch of salt. Reduce heat to medium-low and cook for 5–7 minutes, stirring occasionally, until creamy.
  2. Add flavor: Stir in cinnamon, chia seeds, and flaxseeds while oats are still warm.
  3. Top with berries: Remove from heat and pour into a bowl. Top generously with mixed berries, chopped nuts, and a drizzle of maple syrup or honey if desired.
  4. Serve: Enjoy warm as a filling fiber-rich breakfast or even as a high fiber meal when you need a light, energizing option.

Pro tip: You can make this a high protein and fiber meal for weight loss by adding a scoop of protein powder or Greek yogurt keeps you full and satisfied without sacrificing flavor.

5. Chickpea & Spinach Curry

(Prep: 10 mins | Cook: 25 mins | Easy | Vegetarian | Fiber-rich dinner)

I’ve always loved curries that feel indulgent but are actually really good for you, and this chickpea and spinach curry is exactly that. Chickpeas are a fiber powerhouse, and when paired with fresh spinach and aromatic spices, you get a flavorful high fiber recipe that’s perfect for a comforting fiber dinner. Honestly, this is one of my go-to high fiber meals when I want something filling, healthy, and easy to make.

Ingredients

  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 2 cups fresh spinach, chopped
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece fresh ginger, grated
  • 1 can (14 oz / 400 g) diced tomatoes
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/2 tsp chili powder (optional)
  • 1/2 tsp garam masala
  • 2 tbsp olive oil or coconut oil
  • Salt and black pepper, to taste
  • Cooked brown rice or quinoa, for serving
  • Fresh cilantro for garnish

Instructions

  1. Sauté aromatics: Heat oil in a large pan over medium heat. Add onion and cook 4–5 minutes until soft. Stir in garlic and ginger and cook for another minute until fragrant.
  2. Add spices: Sprinkle in cumin, coriander, turmeric, and chili powder. Stir for 30 seconds to toast the spices.
  3. Simmer curry: Add diced tomatoes and chickpeas. Bring to a simmer, reduce heat, and cook for 15 minutes, stirring occasionally.
  4. Add greens: Stir in chopped spinach and cook until wilted, about 2–3 minutes. Season with salt, pepper, and garam masala.
  5. Serve: Spoon over brown rice or quinoa for a hearty fiber-rich meal, and garnish with fresh cilantro.

Pro tip: This curry tastes even better the next day, so it’s perfect for making ahead as a simple high-fiber dinner during busy weeks.

6. Lentil & Turkey Chili

(Prep: 10 mins | Cook: 35 mins | Easy | High-fiber dinner with meat)

I’ve always loved a big, chili that warms you from the inside out. This lentil and turkey chili is one of my favorite high fiber meals with meat because it combines lean protein from turkey with fiber-packed lentils, making it filling, healthy, and perfect for a fiber-rich dinner. It’s also a great choice for those days when you want something comforting without feeling heavy.

Ingredients

  • 1 lb (450 g) ground turkey
  • 1 cup dried green or brown lentils, rinsed
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 can (14 oz / 400 g) diced tomatoes
  • 2 cups low-sodium vegetable or chicken broth
  • 1 tbsp olive oil
  • 2 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 tsp black pepper
  • Salt, to taste
  • Optional toppings: shredded cheese, Greek yogurt, fresh cilantro

Instructions

  1. Cook the turkey: Heat olive oil in a large pot over medium heat. Add ground turkey, breaking it apart with a spatula, and cook until browned, about 5–6 minutes.
  2. Sauté veggies: Add onion, garlic, and bell pepper to the pot. Cook for another 4–5 minutes until softened.
  3. Add lentils and spices: Stir in lentils, chili powder, smoked paprika, cumin, salt, and pepper. Mix well to coat everything in spices.
  4. Simmer chili: Pour in diced tomatoes and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes, or until lentils are tender and chili thickens. Stir occasionally.
  5. Serve: Ladle into bowls and top with optional shredded cheese, a dollop of Greek yogurt, and fresh cilantro for a cozy fiber dinner that’s filling and nutritious.

Pro tip: This chili tastes even better the next day, making it perfect for meal prep. Plus, it’s one of my favorite high protein and fiber meals for weight loss because it keeps you satisfied for hours.

7. Lentil & Roasted Veggie Power Salad

(Prep: 15 mins | Cook: 25 mins | Easy | Vegetarian | Fiber-rich meal)

I’ve always loved salads that are more than just leafy greens ones that actually fill you up and keep you energized. This lentil and roasted veggie power salad is one of my favorite flavorful high fiber recipes because it combines fiber-rich lentils with roasted vegetables, nuts, and a zesty dressing. Honestly, it’s perfect for a fiber dinner or a hearty lunch, and I make it whenever I want something light but super satisfying.

Ingredients

  • 1 cup cooked green or brown lentils
  • 1 cup broccoli florets
  • 1 cup diced sweet potato
  • 1 red bell pepper, sliced
  • 1 small zucchini, sliced
  • 2 tbsp olive oil
  • Salt and black pepper, to taste
  • 2 tbsp pumpkin seeds or sunflower seeds
  • 2 tbsp crumbled feta (optional)
  • 4 cups mixed salad greens
  • Dressing:
    • 2 tbsp olive oil
    • 1 tbsp lemon juice
    • 1 tsp Dijon mustard
    • 1 clove garlic, minced
    • Salt and pepper, to taste

Instructions

  1. Roast vegetables: Preheat oven to 400°F (200°C). Toss broccoli, sweet potato, bell pepper, and zucchini with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly caramelized.
  2. Cook lentils: While veggies roast, cook lentils according to package instructions (if not pre-cooked) and drain.
  3. Make dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
  4. Assemble salad: In a large bowl, combine roasted vegetables, lentils, salad greens, and seeds. Drizzle with dressing and toss to coat. Sprinkle feta on top if using.
  5. Serve: Enjoy warm or at room temperature as a fiber-rich meal that’s filling, nutritious, and perfect for a simple high-fiber dinner.

Pro tip: This salad is amazing for meal prep! Store the roasted veggies and lentils separately from the greens to keep everything fresh throughout the week.

8. Chicken, Chickpea & Spinach Skillet

(Prep: 10 mins | Cook: 25 mins | Easy | High-protein and fiber meal for weight loss)

I’ve always loved meals that come together in one pan. This chicken, chickpea & spinach skillet is one of my favorite high fiber meals with meat because it’s packed with fiber from chickpeas and greens, and protein from chicken keeps you full and satisfied. Honestly, it’s a perfect fiber dinner when you want something quick, healthy, and comforting.

Ingredients

  • 1 lb (450 g) boneless, skinless chicken breasts, diced
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 4 cups fresh spinach
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • 1/4 tsp chili flakes (optional)
  • Salt and black pepper, to taste
  • Lemon wedges, for serving

Instructions

  1. Cook chicken: Heat olive oil in a large skillet over medium heat. Add chicken, season with smoked paprika, cumin, chili flakes, salt, and pepper. Cook for 6–7 minutes until golden and cooked through. Remove and set aside.
  2. Sauté veggies: In the same skillet, add onion, garlic, and red bell pepper. Cook for 4–5 minutes until softened.
  3. Add chickpeas and spinach: Stir in chickpeas and cook for 2 minutes. Add spinach and cook until wilted, about 2 minutes.
  4. Combine and serve: Return chicken to the skillet and mix everything together. Adjust seasoning if needed. Serve hot with lemon wedges for a fresh finish.

Pro tip: This is a fantastic high fiber meal for weight loss because it’s filling, low in calories, and packed with nutrients. You can also swap spinach for kale or Swiss chard for variation.

9. Chocolate Oat & Berry Parfait

(Prep: 10 mins | No cooking | Easy | Fiber-rich snack or dessert)

I’ve always loved desserts that feel like a treat but actually fuel your body. This chocolate oat and berry parfait is one of my favorite flavorful high fiber recipes because it combines fiber from oats and berries with a touch of cocoa for indulgence. Honestly, it’s perfect for a sweet fiber meal or even a breakfast-on-the-go.

Ingredients

  • 1 cup rolled oats
  • 1/2 cup unsweetened almond milk (or any milk)
  • 2 tsp cocoa powder
  • 1-2 tsp honey or maple syrup (optional)
  • 1/2 cup Greek yogurt or plant-based yogurt
  • 1/2 cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tbsp chia seeds or ground flaxseeds
  • 1 tbsp chopped nuts (almonds, walnuts, or pecans)

Instructions

  1. Prepare chocolate oats: In a bowl, mix rolled oats, cocoa powder, almond milk, and sweetener if using. Let it sit for 5–10 minutes so oats soften slightly.
  2. Layer parfait: In a glass or jar, layer 1-2 tbsp oats at the bottom, followed by a layer of yogurt, then berries. Repeat until glass is filled.
  3. Add crunch and seeds: Top with chia seeds or flaxseeds and chopped nuts for added fiber and texture.
  4. Serve: Enjoy immediately, or refrigerate for 30 minutes to let flavors meld. Perfect for a fiber-rich snack or light dessert.

Pro tip: This is a fantastic high fiber meal for weight loss because it’s filling, naturally sweetened, and full of nutrients. You can swap cocoa with matcha powder for a green tea twist or add a drizzle of nut butter for extra richness.