High-Fiber Recipes

25+ delicious, easy-to-make recipes packed with fiber to fuel your health. From energizing breakfasts to satisfying dinners - transform your nutrition one meal at a time.

🥣 Power-Packed Oat Bowl

12g fiber
⏱️ 10 mins 🔥 285 cal 💪 12g protein

Start your day with this satisfying bowl packed with soluble and insoluble fiber.

Ingredients:

  • 1/2 cup steel-cut oats
  • 1 tbsp chia seeds
  • 1/2 cup fresh raspberries
  • 1 tbsp ground flaxseed
  • 1/4 cup chopped walnuts
  • 1 tsp honey
  • 1 cup low-fat milk

Instructions:

  1. Cook oats according to package directions with milk
  2. Stir in chia seeds and flaxseed
  3. Top with raspberries, walnuts, and honey
  4. Let sit 2 minutes for chia seeds to gel

🥑 Avocado Toast Supreme

8g fiber
⏱️ 5 mins 🔥 320 cal 💪 14g protein

Creamy avocado meets crunchy seeds on whole grain bread for the perfect fiber-rich start.

Ingredients:

  • 2 slices whole grain bread
  • 1 medium avocado
  • 1 tbsp hemp seeds
  • 1 tbsp sunflower seeds
  • 1 hard-boiled egg
  • Salt, pepper, lemon juice

Instructions:

  1. Toast bread until golden
  2. Mash avocado with lemon juice, salt, pepper
  3. Spread on toast, top with sliced egg
  4. Sprinkle with hemp and sunflower seeds

🥗 Three-Bean Power Salad

18g fiber
⏱️ 15 mins 🔥 420 cal 💪 22g protein

A protein-packed salad that delivers nearly half your daily fiber needs in one delicious meal.

Ingredients:

  • 1/2 cup black beans
  • 1/2 cup chickpeas
  • 1/2 cup kidney beans
  • 2 cups mixed greens
  • 1/4 cup diced red pepper
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1/4 avocado, diced

Instructions:

  1. Rinse and drain all beans
  2. Combine beans, greens, and peppers
  3. Whisk oil and vinegar for dressing
  4. Toss salad with dressing, top with avocado

🍲 Hearty Lentil Soup

14g fiber
⏱️ 35 mins 🔥 310 cal 💪 18g protein

Warming, satisfying soup that's perfect for meal prep and packed with fiber and protein.

Ingredients:

  • 1 cup red lentils
  • 3 cups vegetable broth
  • 1 diced onion
  • 2 diced carrots
  • 2 diced celery stalks
  • 2 cloves garlic
  • 1 can diced tomatoes
  • 1 tsp cumin

Instructions:

  1. Sauté onion, carrots, celery until soft
  2. Add garlic and cumin, cook 1 minute
  3. Add lentils, broth, tomatoes
  4. Simmer 25 minutes until lentils are tender

🥘 Mediterranean Quinoa Bowl

16g fiber
⏱️ 25 mins 🔥 450 cal 💪 16g protein

Fresh Mediterranean flavors in a fiber-rich bowl that satisfies and nourishes.

Ingredients:

  • 3/4 cup cooked quinoa
  • 1/2 cup roasted chickpeas
  • 1 cup diced cucumber
  • 1/2 cup cherry tomatoes
  • 1/4 cup kalamata olives
  • 2 tbsp crumbled feta
  • 2 tbsp olive oil
  • 1 tbsp lemon juice

Instructions:

  1. Prepare quinoa according to package directions
  2. Roast chickpeas with olive oil until crispy
  3. Combine all vegetables in bowl
  4. Top with quinoa, chickpeas, feta, and dressing

🌮 Black Bean Stuffed Peppers

12g fiber
⏱️ 45 mins 🔥 385 cal 💪 15g protein

Colorful bell peppers stuffed with a fiber-rich black bean and brown rice mixture.

Ingredients:

  • 4 bell peppers, tops cut off
  • 1 cup cooked brown rice
  • 3/4 cup black beans
  • 1/2 cup corn kernels
  • 1/4 cup diced onion
  • 1/4 cup shredded cheese
  • 1 tsp cumin
  • Salt and pepper

Instructions:

  1. Preheat oven to 375°F
  2. Mix rice, beans, corn, onion, spices
  3. Stuff peppers with mixture
  4. Bake 35 minutes, add cheese last 5 minutes

🥜 Fiber Trail Mix

6g fiber
⏱️ 5 mins 🔥 180 cal 💪 6g protein

Perfect portable snack combining nuts, seeds, and dried fruit for sustained energy.

Ingredients (makes 8 servings):

  • 1/2 cup almonds
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/3 cup dried apricots, chopped
  • 1/4 cup dark chocolate chips
  • Pinch of sea salt

Instructions:

  1. Combine all ingredients in large bowl
  2. Mix thoroughly
  3. Store in airtight container
  4. Portion into 1/4 cup servings

🍓 Chia Berry Parfait

8g fiber
⏱️ 5 mins + chill 🔥 220 cal 💪 8g protein

Creamy chia pudding layered with fresh berries for a dessert-like healthy snack.

Ingredients:

  • 3 tbsp chia seeds
  • 1/2 cup almond milk
  • 1 tsp vanilla extract
  • 1 tsp honey
  • 1/2 cup mixed berries
  • 2 tbsp Greek yogurt

Instructions:

  1. Mix chia seeds, milk, vanilla, honey
  2. Refrigerate 2+ hours until thick
  3. Layer chia pudding with berries and yogurt
  4. Serve immediately or chill until ready

🥙 Ultimate Fiber Wrap

28g fiber
⏱️ 10 mins 🔥 520 cal 💪 24g protein

The ultimate high-fiber meal - nearly your entire daily requirement in one delicious wrap!

Ingredients:

  • 1 large high-fiber tortilla
  • 3/4 cup hummus
  • 1/2 cup black beans
  • 1/4 avocado, sliced
  • 1 cup spinach leaves
  • 1/4 cup shredded carrots
  • 1 tbsp hemp seeds
  • 2 tbsp sprouts

Instructions:

  1. Spread hummus on tortilla
  2. Layer beans, avocado, vegetables
  3. Sprinkle with hemp seeds and sprouts
  4. Roll tightly and slice in half

🍲 Fiber Powerhouse Chili

26g fiber
⏱️ 45 mins 🔥 380 cal 💪 20g protein

Hearty chili packed with multiple types of beans and vegetables for maximum fiber impact.

Ingredients (serves 6):

  • 1 cup mixed beans (black, pinto, kidney)
  • 1/2 cup red lentils
  • 1 can crushed tomatoes
  • 1 diced onion
  • 2 diced bell peppers
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 2 cups vegetable broth

Instructions:

  1. Sauté onion and peppers until soft
  2. Add spices, cook 1 minute
  3. Add beans, lentils, tomatoes, broth
  4. Simmer 30 minutes until thick