These delicious high-fiber recipes create satisfying meals and snacks you’ll actually want to eat. No boring bites here!
1/37
Falafel
From the Recipe Creator:
Falafel is a common street food in the Middle East. They are gluten free, crunchy on the outside, tender on the inside, and full of flavor from cilantro, mint, coriander and nutty sesame seeds. Parsley can be added or used instead of mint. The classic version is deep-fried, but they can also be pan-fried, baked or cooked in an air fryer. Serve in or alongside pita bread with red onion, tomato, pickled cucumber and tahini sauce. —Nithya Narasimhan, Chennai, India
Nutrition Facts:
4 pieces: 224 calories, 13g fat (1g saturated fat), 0 cholesterol, 760mg sodium, 32g carbohydrate (1g sugars, 16g fiber), 9g protein.
2/37
Spaghetti Squash Boats
From the Recipe Creator:
With a bounty of fresh ingredients, this spaghetti squash boats recipe makes a fun summer dish. Spaghetti squash has an interesting texture that’s delightfully different. —Vickey Lorenger, Detroit, Michigan
Nutrition Facts:
1 stuffed squash half: 335 calories, 12g fat (5g saturated fat), 47mg cholesterol, 852mg sodium, 43g carbohydrate (20g sugars, 10g fiber), 20g protein. Diabetic Exchanges: 3 starch, 2 lean meat.
3/37
Navy Bean Soup
From the Recipe Creator:
My family loves navy bean soup! Beans were a commodity you did not survive without in the '30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
Nutrition Facts:
1 cup: 244 calories, 2g fat (0 saturated fat), 8mg cholesterol, 410mg sodium, 42g carbohydrate (5g sugars, 10g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable.
4/37
Stuffed Sweet Potatoes
From the Recipe Creator:
These baked and stuffed sweet potatoes have a turkey and black bean filling seasoned with spices like cumin and chili powder. If you top each off with cheese, guac and salsa, you'll have a truly taco-esque sweet potato! —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 stuffed potato: 523 calories, 21g fat (7g saturated fat), 63mg cholesterol, 993mg sodium, 60g carbohydrate (21g sugars, 11g fiber), 25g protein.
5/37
Quinoa and Black Beans
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
6/37
Mushroom Bolognese
From the Recipe Creator:
A traditional Bolognese sauce is meat-based with everything from pork to pancetta. Skipping the meat, I loaded this pasta dish with baby portobellos and veggies. —Amber Massey, Argyle, Texas
Nutrition Facts:
1-1/3 cups sauce with 1 cup pasta: 369 calories, 6g fat (2g saturated fat), 6mg cholesterol, 483mg sodium, 65g carbohydrate (15g sugars, 12g fiber), 17g protein.
7/37
Miso Ramen
From the Recipe Creator:
This miso ramen uses red miso paste in the broth, and tops bowls with soft-boiled eggs, Japanese eggplant, tofu and more for maximum flavor. While this recipe may not be a quick one to prepare, it's worth it! —Megan Barrie, San Jose, California
Nutrition Facts:
1 serving: 915 calories, 47g fat (9g saturated fat), 186mg cholesterol, 2438mg sodium, 94g carbohydrate (23g sugars, 22g fiber), 40g protein.
8/37
Quinoa Breakfast Bowl
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
9/37
Mexican Bean Soup
From the Recipe Creator:
It never hurts to have a few meals that you can whip up in very little time, and this hearty soup is one of my busy-day favorites. Green chiles and chili powder give it some oomph. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/3 cups: 214 calories, 1g fat (0 saturated fat), 0 cholesterol, 893mg sodium, 45g carbohydrate (4g sugars, 12g fiber), 14g protein.
10/37
California Burrito
From the Recipe Creator:
California burritos are special because they're filled with steak, shredded cheese, guacamole, pico de gallo, sour cream and french fries instead of rice. Once you try it, you'll never go back! —Margaret Knoebel, Milwaukee, Wisconsin
Nutrition Facts:
1 burrito: 1798 calories, 65g fat (18g saturated fat), 84mg cholesterol, 4391mg sodium, 246g carbohydrate (16g sugars, 30g fiber), 59g protein.
11/37
Roasted Curry Chickpeas
From the Recipe Creator:
We coated chickpeas with simple seasonings to make a low-fat snacking sensation. Made with just a few ingredients, it rivals the types sold in stores. —Taste of Home Test Kitchen
Nutrition Facts:
1/4 cup: 162 calories, 9g fat (1g saturated fat), 0 cholesterol, 728mg sodium, 17g carbohydrate (3g sugars, 5g fiber), 4g protein.
12/37
Pasta with Shrimp and Peppers
From the Recipe Creator:
Spice up any weeknight with this filling and tasty family dish. It goes together in no time and features tender shrimp, veggies, whole wheat pasta and just the right amount of heat. —Amy Clemons, Babson Park, Florida
Nutrition Facts:
2 cups: 385 calories, 10g fat (1g saturated fat), 138mg cholesterol, 697mg sodium, 53g carbohydrate (3g sugars, 10g fiber), 28g protein.
13/37
Sausage-Stuffed Butternut Squash
From the Recipe Creator:
Load butternut squash shells with an Italian turkey sausage and squash mixture for a quick and easy meal. Even better, it's surprisingly low in calories. —Katia Slinger, Columbus, Georgia
Nutrition Facts:
1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
14/37
Black Bean and Beef Tostadas
From the Recipe Creator:
You only need a handful of ingredients to make one of our family’s favorites. It's also easy to double for company! —Susan Brown, Kansas City, Kansas
Nutrition Facts:
2 tostadas: 392 calories, 14g fat (4g saturated fat), 35mg cholesterol, 1011mg sodium, 46g carbohydrate (2g sugars, 10g fiber), 23g protein.
15/37
Black Bean Chicken Salad
From the Recipe Creator:
A refreshing mix of beans, garden veggies and chicken is tossed with a light lime vinaigrette in this satisfying salad that's sure to be a winner on hot summer days! —Jean Ecos, Harland, Wisconsin
Nutrition Facts:
2 cups: 298 calories, 9g fat (3g saturated fat), 55mg cholesterol, 672mg sodium, 26g carbohydrate (0 sugars, 10g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.
16/37
Dried Fruit Energy Bars
From the Recipe Creator:
These dried fruit energy bars are the perfect breakfast option for busy people. They're easy to make ahead and jampacked with ingredients such as chia seeds, quinoa and oats, which will keep you fueled throughout the day. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 bar: 239 calories, 13g fat (5g saturated fat), 1mg cholesterol, 45mg sodium, 26g carbohydrate (8g sugars, 5g fiber), 7g protein.
17/37
Easy Almond Joy Chia Pudding
From the Recipe Creator:
I enjoy making this coconut milk chia pudding recipe because it's easy and I can find all the ingredients at my local market. No baking is required, and it's served in individual jars for guests. For more flavor, add shredded coconut. —Ashley Altan, Hanover, Maryland
Nutrition Facts:
1 serving: 414 calories, 24g fat (8g saturated fat), 0 cholesterol, 7mg sodium, 50g carbohydrate (30g sugars, 12g fiber), 9g protein.
18/37
Lima Beans
From the Recipe Creator:
When I was growing up on Cyprus, my mother would often make this side dish to have with roast lamb. Although I hated lima beans when I was a kid (who didn't?), I love them now. They always remind me of home. —Paris Paraskeva, San Francisco, California
Nutrition Facts:
1/2 cup: 326 calories, 8g fat (1g saturated fat), 0 cholesterol, 209mg sodium, 51g carbohydrate (7g sugars, 16g fiber), 16g protein.
19/37
Slow-Cooker Vegetable Curry
From the Recipe Creator:
I love the fuss-free nature of the slow cooker, but I don't want to sacrifice flavor for convenience. This cozy, spiced-up dish has both. —Susan Smith, Mead, Washington
Nutrition Facts:
1-2/3 cups curry: 304 calories, 8g fat (2g saturated fat), 2mg cholesterol, 696mg sodium, 49g carbohydrate (12g sugars, 12g fiber), 9g protein.
20/37
Slow-Cooker Coconut Granola
From the Recipe Creator:
Here's a versatile treat with a taste of the tropics. Change the recipe up a bit by using dried pineapples or other tropical fruits instead of cherries. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1/2 cup: 343 calories, 19g fat (12g saturated fat), 0 cholesterol, 55mg sodium, 41g carbohydrate (18g sugars, 5g fiber), 6g protein.
21/37
Tofu and Veggie Buddha Bowl With Miso Dressing
From the Recipe Creator:
This is a healthy, colorful, one-bowl meal for those looking to mix things up in the kitchen. It's loaded with cabbage, mushrooms, radishes and carrots. Serve either warm or at room temperature. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 bowl: 805 calories, 34g fat (5g saturated fat), 0 cholesterol, 2203mg sodium, 100g carbohydrate (27g sugars, 19g fiber), 36g protein.
22/37
Butternut Squash Mac and Cheese
From the Recipe Creator:
I created this dish after my father had triple bypass surgery. He loves comfort food, and I wanted him to be able to enjoy a rich and tasty dish like mac & cheese without all the fat and butter. It's also a great way to sneak in some veggies for children. —Megan Schwartz, New York, New York
Nutrition Facts:
1-1/4 cups: 422 calories, 13g fat (7g saturated fat), 36mg cholesterol, 750mg sodium, 60g carbohydrate (10g sugars, 12g fiber), 20g protein.
23/37
Strawberry Overnight Oats
From the Recipe Creator:
These strawberry overnight oats will be ready and waiting for you in the morning. ThePB&J-inspired breakfast is both gluten-free and dairy-free. Use more or less sugar depending on the sweetness of the strawberries. —Jolene Martinelli, Fremont, New Hampshire
Nutrition Facts:
1 serving: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 183mg sodium, 60g carbohydrate (12g sugars, 12g fiber), 10g protein.
24/37
White Bean and Sausage Soup
From the Recipe Creator:
In the cold months, I like to put on a big pot of this comforting soup. It cooks away while I do other things, such as baking bread, crafting or even cleaning the house. —Glenna Reimer, Gig Harbor, Washington
Nutrition Facts:
1-1/2 cups: 339 calories, 9g fat (3g saturated fat), 23mg cholesterol, 1100mg sodium, 48g carbohydrate (7g sugars, 11g fiber), 19g protein.
25/37
Shepherd’s Pie Baked Potatoes
From the Recipe Creator:
This recipe features the best of two classics—baked potatoes and shepherd’s pie. Serve with a green salad, and satisfaction is guaranteed even for those with the heartiest appetites. —Cyndy Gerken, Naples, Florida
Nutrition Facts:
1 stuffed potato: 986 calories, 56g fat (32g saturated fat), 183mg cholesterol, 1066mg sodium, 86g carbohydrate (12g sugars, 11g fiber), 37g protein.
26/37
Slow-Cooker Enchiladas
From the Recipe Creator:
As a busy wife and mother of two young sons, I rely on this handy recipe for slow-cooker enchiladas. I layer enchilada ingredients in the slow cooker, turn it on and forget about it. With a bit of spice, these hearty enchiladas are especially nice during the colder months. —Mary Luebbert, Benton, Kansas
Nutrition Facts:
1 serving: 734 calories, 32g fat (16g saturated fat), 111mg cholesterol, 1672mg sodium, 62g carbohydrate (6g sugars, 11g fiber), 49g protein.
27/37
Taco-Stuffed Pepper Cups
From the Recipe Creator:
These taco-stuffed peppers are ready in record time. The bell peppers create a colorful container for this meal. —Pat Habiger, Spearville, Kansas
Nutrition Facts:
2 stuffed pepper halves: 599 calories, 25g fat (11g saturated fat), 91mg cholesterol, 1600mg sodium, 55g carbohydrate (10g sugars, 15g fiber), 42g protein.
28/37
Cumin-Spiced Lentil Burgers
From the Recipe Creator:
I adapted my Turkish daughter-in-law’s traditional recipe for lentil logs—typically wrapped in a lettuce leaf and served with a lemon wedge—into vegan burgers. If you prefer a spicier version, add hot chili powder or crushed red chile peppers. —Sheila Joan Suhan, Scottdale, Pennsylvania
Nutrition Facts:
1 burger: 434 calories, 23g fat (2g saturated fat), 1mg cholesterol, 780mg sodium, 54g carbohydrate (2g sugars, 16g fiber), 16g protein.
29/37
Country Cassoulet
From the Recipe Creator:
This bean stew is fantastic with fresh dinner rolls and your favorite green salad. It's a hearty meal that's perfect after a long day in the garden. —Suzanne McKinley, Lyons, Georgia
Nutrition Facts:
1 cup: 375 calories, 12g fat (4g saturated fat), 74mg cholesterol, 950mg sodium, 32g carbohydrate (5g sugars, 10g fiber), 35g protein.
30/37
Green Salad with Shrimp and Wine Vinaigrette
From the Recipe Creator:
This veggie and seafood salad is light and versatile—you can use whatever vegetables you prefer. —Cecilia Flowers, Nashville, North Carolina
Nutrition Facts:
2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat.
31/37
Sweet Curry Roasted Pistachios
From the Recipe Creator:
I was looking for a way to spice up plain pistachios and came up with this winning flavor combination. They're great for anytime snacking. When I have a batch on hand, I like to share them with the guys at work since they enjoy them so much. They're hard to stop eating! —Redawna Kalynchuk, Rochester, Alberta
Nutrition Facts:
1/3 cup: 288 calories, 22g fat (5g saturated fat), 0 cholesterol, 309mg sodium, 18g carbohydrate (9g sugars, 5g fiber), 9g protein.
32/37
Chicken Satay Noodles
From the Recipe Creator:
This recipe is so quick and easy. It was given to me by a friend and it tastes just like chicken satay! —Salina Moore, Woodward, Oklahoma
Nutrition Facts:
Nutrition Facts: 1-1/2 cups equals 509 calories, 21 g fat (4 g saturated fat), 42 mg cholesterol, 543 mg sodium, 56 g carbohydrate, 10 g fiber, 29 g protein.
33/37
Chicken Bulgur Skillet
From the Recipe Creator:
This recipe was passed on to me by a friend. I've altered it slightly to suit our tastes. We like it with a fresh green salad. —Leann Hilmer, Sylvan Grove, Kansas
Nutrition Facts:
1-1/2 cups: 412 calories, 8g fat (1g saturated fat), 66mg cholesterol, 561mg sodium, 51g carbohydrate (8g sugars, 12g fiber), 36g protein.
34/37
Powerhouse Protein Parfaits
From the Recipe Creator:
Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here’s my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
Nutrition Facts:
1 parfait: 518 calories, 22g fat (11g saturated fat), 45mg cholesterol, 173mg sodium, 75g carbohydrate (50g sugars, 12g fiber), 15g protein.
35/37
Poached Egg Buddha Bowls
From the Recipe Creator:
I love cooking for my husband and this is the first dish of the year that we enjoy out in our back yard. I often include fresh peas and cherry tomatoes, halved. —Amy McDonough, Carlton, Oregon
Nutrition Facts:
1 serving: 526 calories, 24g fat (5g saturated fat), 201mg cholesterol, 563mg sodium, 58g carbohydrate (5g sugars, 10g fiber), 21g protein.
36/37
Pronto Vegetarian Peppers
From the Recipe Creator:
In the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania
Nutrition Facts:
2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate (16g sugars, 11g fiber), 19g protein.
37/37
Slow-Cooker Salsa Chicken
From the Recipe Creator:
This is a go-to recipe when I know I'll be having a busy day. My family loves salsa, so I came up with this recipe for something to throw into a slow cooker and simmer on low. We love it served over rice or noodles, and then top it with tortilla chips and sour cream. —Deborah Pennington, Falkville, Alabama
Nutrition Facts:
1 chicken breast half with 1-1/2 cups bean mixture: 470 calories, 6g fat (1g saturated fat), 94mg cholesterol, 1270mg sodium, 55g carbohydrate (8g sugars, 11g fiber), 47g protein.
High-Fiber Recipes FAQ
Why is fiber important?
Fiber is important because it keeps your gut happy and your digestion running smoothly, helping you stay regular. Some types of fiber, called prebiotics, feed the beneficial bacteria living in your gut, supporting a healthy, balanced microbiome.
Fiber also supports heart health, helping to naturally lower cholesterol levels and keep blood sugar steady. And if you’re trying to lose weight or simply cut down on snacking between meals, fiber is your bestie. It helps you feel and stay comfortably full, so you’re not rummaging through the pantry an hour after eating.
How much fiber should I be eating every day?
Fiber needs vary by age and calorie intake, but I usually recommend that adults eat 25 to 38 grams of fiber per day. A helpful rule of thumb is to aim for 14 grams of fiber for every 1,000 calories in your diet, which works out to about 28 grams per day on a 2,000-calorie diet. If you’re not used to eating that much fiber, increase your intake gradually. It’s also helpful to drink plenty of water to help your body adjust comfortably.
What foods have the most fiber?
Plant-based foods have the most fiber, so whole grains, legumes, nuts, seeds, fruits and vegetables are great for upping your fiber intake. Animal-based foods like meat, dairy and eggs contain zero fiber.
Standout fiber-rich foods include raspberries, chia seeds, almonds, oats, lentils, black beans and avocados. You should aim to incorporate these high-fiber foods into every meal to make fiber a tasty part of your day.
