10+ High Fiber Recipes to Boost Your Health and Enjoy Delicious Meals

Eating meals with enough fiber matters for your health. Fiber keeps your digestion moving and helps you feel full longer.

High fiber recipes give you tasty ways to add more fiber to your diet without extra effort.

You don’t have to stick with bland foods to get enough fiber. There are plenty of easy, delicious recipes with fruits, veggies, beans, and whole grains.

These meals can fit your lifestyle and might even make you enjoy eating healthy a bit more.

1) Beef & Bean Sloppy Joes

Beef & Bean Sloppy Joes are a great way to sneak more fiber into your dinner. When you mix beans with ground beef, you get a boost of both fiber and protein.

This recipe dials down the sugar and adds veggies for a healthier spin. The beef’s rich flavor and the beans’ soft texture work together surprisingly well.

Bell peppers and garlic give it a fresh, savory kick. It comes together fast—ideal for those nights when you just want to eat already.

Serve your Sloppy Joes on whole grain buns for even more fiber. It’s comfort food with a little upgrade.

Ingredients

• 1 lb 93/7 lean ground beef
• 1 15-ounce can beans (your choice), rinsed
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1/2 cup ketchup (low sugar)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Whole grain buns

Cooking Instructions

1. Heat olive oil in a pan over medium.
2. Add bell pepper and garlic. Cook for 3 minutes.
3. Add ground beef and cook until browned, about 7 minutes.
4. Stir in beans and ketchup. Cook for 5 minutes.
5. Season with salt and pepper.
6. Serve on whole grain buns.

More info is available at this Beef & Bean Sloppy Joes recipe.

2) Salmon-Stuffed Avocados

Salmon-stuffed avocados bring together fiber and protein in a really tasty way. The creamy avocado and light salmon salad just work.

Grab some canned salmon, mix it with yogurt, celery, and a squeeze of lime. You don’t even have to cook anything—just scoop the mixture into avocado halves.

It’s quick, healthy, and honestly feels a bit fancy for how easy it is.

Ingredients

• 1 ripe avocado
• ⅓ cup canned salmon
• 2 tablespoons plain Greek yogurt
• ½ cup chopped celery
• 1 tablespoon lime juice
• 1 tablespoon mayonnaise
• 1 teaspoon mustard
• 2 tablespoons chopped parsley
• Salt and pepper to taste

Cooking Instructions

1. Cut avocado in half and remove the pit.
2. Mix salmon, yogurt, celery, lime juice, mayonnaise, mustard, parsley, salt, and pepper in a bowl.
3. Spoon the salmon mixture into the avocado halves.
4. Serve right away or chill for a bit.

For more details, see this Salmon Stuffed Avocado recipe.

3) Barbecue Turkey Burger

Barbecue turkey burgers let you get more fiber and lean protein in one go. Oats and onions help keep the burger juicy and up the fiber.

Mix ground turkey, oats, onion, and barbecue sauce together. Toss in chili powder and paprika for extra flavor.

Shape into patties and grill until cooked through. Serve on whole wheat buns with lettuce and tomato for another fiber boost.

Ingredients

• 1 pound ground turkey breast
• 1/4 cup oats
• 1/4 cup chopped onion
• 2 tablespoons barbecue sauce
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Whole wheat buns
• Fresh veggies like lettuce and tomato

Cooking Instructions

1. Combine turkey, oats, onion, barbecue sauce, chili powder, paprika, salt, and pepper in a bowl.
2. Form into 4 patties.
3. Preheat grill to medium (about 350°F / 175°C).
4. Grill for 5-6 minutes per side, until cooked through.
5. Serve on buns with veggies.

You can find more tips for this recipe linked at Barbecue turkey burger.

4) Spiced Chickpea Salad with Tahini

This salad brings a lot of fiber and flavor. Start by roasting chickpeas with cumin and paprika until they’re crispy.

Toss the chickpeas with chopped bell peppers and parsley. The creamy tahini dressing, brightened with lemon juice, ties everything together.

It’s quick to put together and works for lunch or dinner. Serve with pita chips for a little crunch if you’re into that.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 1 tsp cumin
• 1 tsp paprika
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• ¼ cup parsley, chopped
• ¼ cup tahini
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 425°F (220°C).
2. Toss chickpeas with garlic, cumin, paprika, salt, and pepper.
3. Spread on a baking sheet and roast for 20 minutes.
4. Mix tahini, lemon juice, olive oil, salt, and pepper for the dressing.
5. Combine roasted chickpeas, bell pepper, and parsley.
6. Pour dressing over salad and toss.
7. Serve with pita chips or solo.

5) White Beans with Radishes and Miso

Creamy white beans and crunchy radishes come together in this fiber-packed recipe. Start by sautéing garlic in butter, then add the beans.

Stir in radishes and greens like arugula or pea shoots for a fresh bite. The miso brings a mellow, savory note that’s just right.

Ingredients

• 2 cans white beans, rinsed and drained
• 4 tablespoons unsalted butter
• 2 garlic cloves, minced
• 20-25 radishes, sliced or halved
• 2 tablespoons white miso paste
• 3 cups arugula or pea shoots

Cooking Instructions

1. Heat butter in a pan over medium.
2. Add garlic and cook for about a minute.
3. Stir in white beans and cook for 3-5 minutes.
4. Mix in radishes and greens, cook for 2 minutes.
5. Remove from heat, stir in miso paste.
6. Serve warm.

For a full recipe, see White Beans with Radishes, Miso, and Greens.

6) Buffalo Chicken Salad Wrap

Make a Buffalo Chicken Salad Wrap when you want something high in fiber and super easy. Toss cooked chicken breast with buffalo sauce.

Add chopped celery and carrots for crunch and fiber. Wrap it all up in a whole grain tortilla.

This wrap is filling but won’t weigh you down. The spicy and fresh flavors keep things interesting.

Ingredients

• 1 pound boneless, skinless chicken breast
• 1/4 cup buffalo sauce
• 1/2 cup chopped celery
• 1/4 cup shredded carrots
• 2 tablespoons plain Greek yogurt or light ranch dressing
• 4 whole grain tortillas

Cooking Instructions

1. Cook chicken breast until done (165°F / 74°C).
2. Shred chicken and mix with buffalo sauce, celery, carrots, and yogurt.
3. Warm tortillas to soften.
4. Spoon chicken mixture onto tortillas.
5. Roll up and eat.

For a simple, fiber-rich meal, try this Buffalo Chicken Salad Wrap.

7) Feta & Olive Stuffed Eggplant

This feta and olive stuffed eggplant is loaded with fiber and Mediterranean flavor. Roasted eggplant makes a tender, tasty base.

The filling is a mix of salty olives and creamy feta. It’s great for dinner, especially with brown rice or a fresh salad on the side.

You get fiber and nutrients from all the veggies. Plus, it’s colorful and pretty easy to throw together.

Ingredients

• 2 medium eggplants
• 1/2 cup kalamata olives, chopped
• 3/4 cup crumbled feta cheese
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Cut eggplants in half lengthwise. Scoop out flesh, leaving a 1/2-inch shell. Chop the flesh.
3. Heat olive oil in a pan. Sauté onion and garlic until soft, then add chopped eggplant and cook 5 minutes.
4. Stir in olives and half the feta. Season with salt and pepper.
5. Fill eggplant shells with mixture. Top with remaining feta.
6. Place on a baking sheet and bake 25-30 minutes.
7. Garnish with parsley.

You can find more details on this recipe here.

8) Roasted Gnocchi & Brussels Sprouts with Meyer Lemon

Roast gnocchi with Brussels sprouts for a meal that’s both high in fiber and super easy. You don’t need to boil the gnocchi—just toss it on a sheet pan with the sprouts.

Meyer lemon adds a fresh, bright pop. The lemon vinaigrette really brings out the roasted flavors.

Everything comes together in about 15 to 20 minutes. It’s weeknight-friendly but feels a little special.

Ingredients

• 1 package gnocchi
• 1 pound Brussels sprouts, quartered
• 1 Meyer lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: sun-dried tomatoes

Cooking Instructions

1. Preheat your oven to 425°F (220°C).

2. Toss the gnocchi and Brussels sprouts with olive oil, salt, and pepper in a bowl.

3. Spread everything on a sheet pan.

4. Add Meyer lemon slices on top.

5. Roast for 15 minutes until gnocchi is cooked and Brussels sprouts are tender.

6. Optional: Toss with chopped sun-dried tomatoes before serving.

For more details, check out this Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette recipe.

9) Pea Soup

Pea soup is such an easy way to sneak more fiber into your meals. Split peas have tons of fiber—your digestion will thank you.

A single serving can give you up to 18 or even 20 grams of fiber. That’s actually a lot, and it makes the soup pretty filling.

Some folks make pea soup with ham for a smoky flavor. Or, you can skip the meat and load up on spices and veggies for a vegan version.

This soup works in any season. It’s also handy for leftovers, and you can make it on the stove or toss everything in a slow cooker.

Ingredients

• 1 cup split green peas
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable or chicken broth
• 1 carrot, diced
• 1 celery stalk, diced
• 1 bay leaf
• Salt and pepper to taste
• Optional: 1 cup diced ham or smoked turkey

Cooking Instructions

1. Rinse the split peas under cold water.

2. In a large pot, sauté onion, garlic, carrot, and celery until soft.

3. Add peas, broth, and bay leaf. Bring to a boil.

4. Reduce heat and simmer for 45-60 minutes until peas are soft.

5. Remove bay leaf.

6. Add salt, pepper, and ham if you like.

7. Blend part or all of the soup for a creamier texture if you want.

8. Serve warm.

10) Easy Tofu Curry

Tofu curry is one of those dishes that feels like comfort food but still packs in plenty of fiber. You get a nice mix of veggies and protein in every bite.

The curry sauce is creamy and full of warm spices. It’s the kind of thing that’s filling and just feels good.

Baking the tofu makes it firmer. It holds up better in the sauce that way.

You can use a garlicky tomato and onion base for the sauce.

Serve your curry with rice or naan—whatever sounds good.

Ingredients

• 14 oz (400 g) firm tofu
• 1 tbsp oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tbsp curry powder
• 1 can (14 oz) diced tomatoes
• 1 cup coconut milk
• 2 cups mixed vegetables (like spinach, peas, or bell peppers)
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).

2. Drain the tofu, press out as much water as you can, and cut it into cubes.

3. Toss the tofu cubes with a bit of oil.

4. Bake them for about 20 minutes, or until they look golden and tempting.

5. Grab a pan and sauté some chopped onion and garlic until they’re soft.

6. Sprinkle in the curry powder and let it cook for a minute—it should smell amazing.

7. Pour in the tomatoes and coconut milk.

8. Add your favorite vegetables and let everything simmer for 10 minutes.

9. Toss in the baked tofu and cook for another 5 minutes.

10. Season with salt and pepper to taste.

11. Serve it up hot, maybe with rice or naan if you’re feeling classic.

Learn more about cooking a tasty tofu curry here.