15+ High Fiber Recipes for a Healthy Lifestyle

High fiber recipes are a great addition to any diet, offering numerous health benefits. They can help improve digestion, keep you feeling full longer, and support overall wellness. Adding more fiber to your meals does not have to be boring or complicated.

You can find plenty of delicious and easy-to-make high fiber options that fit into any meal of the day. Embrace the flavors of whole grains, fruits, vegetables, and legumes, and discover how tasty healthy eating can be. Get ready to enjoy a variety of nutritious dishes that will satisfy your hunger and nourish your body.

1) Beef stew with fennel and shallots

Beef stew with fennel and shallots is a hearty meal packed with flavors. The blend of tender beef and aromatic vegetables makes it comforting and satisfying. Fennel adds a slight sweetness, while shallots bring depth to the dish.

To prepare the stew, you begin by browning the beef. Then, you’ll add in the fennel and shallots for extra taste. Cooking it slowly allows all the flavors to mix beautifully.

This dish is not only delicious but also a great way to enjoy high-fiber ingredients.

Ingredients

• 1 pound boneless lean beef stew meat
• 2 tablespoons olive oil
• 1/2 fennel bulb, sliced
• 2 shallots, chopped
• 2 cloves garlic, minced
• 3 cups beef broth
• 1 teaspoon thyme
• Salt and pepper to taste

Cooking Instructions

1. Heat the olive oil in a pot over medium heat.
2. Add the beef and brown on all sides.
3. Stir in fennel, shallots, and garlic.
4. Pour in beef broth and add thyme, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 1.5 hours.
6. Serve warm and enjoy!

2) Cream of Wild Rice Soup

Cream of wild rice soup is a delicious way to enjoy a high-fiber meal. This creamy soup combines wild rice with blended white beans for added texture and nutrients. It’s filling and perfect for any time of year.

To make this soup, you’ll need a mix of hearty vegetables like carrots and celery. Season with herbs to bring out the flavor. This soup is creamy, satisfying, and nourishing.

You can adjust the thickness by adding more or less broth. It’s a great option for a cozy dinner or a light lunch.

Ingredients

• 1 cup wild rice
• 1 can white beans, drained
• 4 cups vegetable broth
• 1 cup carrots, chopped
• 1 cup celery, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 tablespoon olive oil

Cooking Instructions

1. In a large pot, heat olive oil over medium heat.
2. Add onions, garlic, carrots, and celery. Cook until softened.
3. Stir in wild rice, drained white beans, and broth.
4. Season with salt and pepper. Bring to a boil.
5. Reduce heat and simmer for 30-40 minutes, or until rice is tender.
6. Blend part of the soup for creaminess, then serve warm.

3) Gazpacho with chickpeas

Gazpacho with chickpeas is a delicious twist on the classic soup. This refreshing dish is packed with fiber and flavor, making it a great addition to your meals.

Using chickpeas adds creaminess and boosts the fiber content. You can enjoy it cold, which is perfect for hot days. It’s also easy to make, so you can whip it up quickly.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups diced tomatoes
• 1 cucumber, peeled and chopped
• 1 bell pepper, chopped
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Cooking Instructions

1. In a blender, combine the chickpeas, tomatoes, cucumber, and bell pepper.
2. Add vegetable broth, olive oil, and lemon juice.
3. Blend until smooth.
4. Season with salt and pepper.
5. Chill in the refrigerator for at least 30 minutes before serving.

4) Minestrone Soup

Minestrone soup is a delicious and hearty option packed with vegetables and beans. It is rich in fiber, making it a great choice for a healthy meal. You can adjust the ingredients based on what you have on hand.

To make this soup, you typically use ingredients like onions, carrots, celery, and tomatoes. Adding beans increases the fiber content even more. You can also include pasta for extra texture.

This soup is great for any time of the year. A warm bowl is comforting on chilly days, and it can be served hot or cold.

Ingredients

• 3 tablespoons olive oil
• 3 cloves garlic, chopped
• 2 onions, chopped
• 2 cups chopped celery
• 5 carrots, sliced
• 4 cups tomato sauce
• 1 can kidney beans, drained
• 1 cup small pasta

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add garlic and onions; sauté until soft.
3. Stir in celery and carrots; cook for 5 minutes.
4. Add tomato sauce and beans.
5. Pour in 4 cups of water and bring to a boil.
6. Add pasta and simmer for 10-12 minutes until cooked.
7. Serve warm and enjoy!

5) Potato soup with apples and Brie

Potato soup with apples and Brie is a delicious and comforting dish. It combines the creaminess of potatoes with the sweetness of apples. The melted Brie adds a rich flavor that makes this soup special.

You’ll appreciate how easy it is to make. The balance between the savory onions and the sweet apples gives a nice twist. This soup is warm and perfect for chilly days.

Ingredients

• 4 large potatoes, peeled and cubed
• 2 large Granny Smith apples, cored and chopped
• 1 cup chopped yellow onion
• 1/4 cup sliced leek (white part only)
• 2 cups vegetable stock
• 1 cup Brie cheese, chopped
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, sauté the onion and leek in a bit of oil until soft.
2. Add the potatoes and apples, stirring for a few minutes.
3. Pour in the vegetable stock and bring to a boil.
4. Simmer until the potatoes are tender.
5. Blend the soup until smooth, then stir in the Brie until melted.
6. Season with salt and pepper. Enjoy!

6) Beef & Bean Sloppy Joes

Beef and Bean Sloppy Joes are a tasty twist on a classic comfort food. This recipe adds beans to increase the fiber content while keeping the flavor you love.

You can use ground beef along with your choice of beans, like kidney or white beans. These ingredients not only boost nutrition but also make the dish hearty.

Serve these sloppy joes on whole grain buns for an even healthier meal. It’s a fun and easy dish that the whole family can enjoy.

Ingredients

• 1 ½ lbs ground beef
• 1 lb dried kidney beans or white beans
• 2 onions, chopped
• 2 cups tomato sauce
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Cooking Instructions

1. Cook the beans according to package instructions.
2. In a large skillet, brown the ground beef with the chopped onions.
3. Drain excess fat and add tomato sauce and cooked beans.
4. Stir in apple cider vinegar, salt, and pepper.
5. Simmer for 15 minutes on low heat.
6. Serve on whole grain buns.

7) Salmon-Stuffed Avocados

Salmon-stuffed avocados are a tasty and healthy option. This dish is simple to make and full of flavor. You can use canned salmon for convenience, mixed with creamy Greek yogurt and Dijon mustard.

Start with ripe avocados, cut them in half, and remove the pit. Then, fill the avocado halves with the salmon mixture. You can add crunchy celery for extra texture.

This recipe is not only rich in healthy fats but also high in fiber, making it a great choice for your meals.

Ingredients

• 2 ripe avocados
• 1 can of salmon
• ¼ cup Greek yogurt
• 1 tablespoon Dijon mustard
• ¼ cup celery, chopped
• Salt and pepper to taste

Cooking Instructions

1. Cut the avocados in half and remove the pits.
2. In a bowl, mix together the canned salmon, Greek yogurt, Dijon mustard, and celery.
3. Season with salt and pepper.
4. Spoon the salmon mixture into the avocado halves.
5. Serve immediately and enjoy!

8) Feta & Olive Stuffed Eggplant

Feta and olive stuffed eggplant is a delicious way to enjoy a high fiber meal. This Mediterranean dish combines tender eggplant with flavorful ingredients, making it both healthy and satisfying.

To prepare, you will need large eggplants. You’ll scoop out the insides and mix them with feta cheese, olives, and various veggies. This filling is then stuffed back into the eggplant halves.

Roast the stuffed eggplants until they’re golden and tender. Serve them with brown rice and a side salad for a complete meal.

Ingredients

• 2 large eggplants
• 2 tablespoons extra-virgin olive oil
• 1 cup crumbled feta cheese
• 1/2 cup pitted olives, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the eggplants in half lengthwise and scoop out the insides.
3. In a pan, heat olive oil and sauté onion and garlic.
4. Mix in the eggplant flesh, tomatoes, feta, olives, salt, and pepper.
5. Fill the eggplant halves with the mixture and place them in a baking dish.
6. Bake for 25-30 minutes until tender.
7. Garnish with fresh parsley before serving.

9) Roasted Gnocchi & Brussels Sprouts

This dish is a delightful option packed with fiber. It combines roasted gnocchi and Brussels sprouts for a tasty meal. The crispiness of both ingredients brings great texture.

To make this meal, preheat your oven to 400°F (200°C). Toss Brussels sprouts with gnocchi and olive oil on a baking sheet. Season with salt, pepper, and your favorite herbs.

Roast everything for about 25 to 30 minutes until golden brown. The Brussels sprouts should be tender, while the gnocchi gets crispy.

This recipe is simple and perfect for weeknight dinners. Enjoy it as a main dish or a side!

Ingredients

• 1 pound gnocchi
• 1 pound Brussels sprouts, halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• Your choice of herbs (like rosemary or thyme)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. In a bowl, combine gnocchi and Brussels sprouts.
3. Drizzle with olive oil and season with salt, pepper, and herbs.
4. Spread evenly on a baking sheet.
5. Roast for 25 to 30 minutes until crispy and golden brown.

10) Instant Pot Baked Oatmeal

Instant Pot baked oatmeal is a simple and nutritious way to start your day. It’s packed with fiber and can be customized with your favorite fruits and nuts.

You will love how easy it is to prepare. Just mix your ingredients, pour them into the Instant Pot, and let it do the work.

This dish is great for meal prep. You can enjoy it during the week, making mornings stress-free.

Ingredients

• 2 cups rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 cups milk (or plant-based milk)
• 1/4 cup maple syrup
• 1 teaspoon vanilla extract
• Optional add-ins: nuts, fruits, or chocolate chips

Cooking Instructions

1. Mix oats, baking powder, and salt in a bowl.
2. In another bowl, combine milk, maple syrup, and vanilla.
3. Pour wet ingredients into dry ingredients and mix well.
4. Add optional items if desired.
5. Pour mixture into the Instant Pot.
6. Cook on high pressure for 20 minutes (200°F or 93°C).
7. Let it naturally release for 10 minutes before serving.

11) Stuffed Zucchini Boats

Stuffed zucchini boats are a fun and tasty way to enjoy a healthy meal. You can fill them with a mix of lean meats, veggies, and cheese for extra flavor. Zucchini is high in fiber, making it a great choice for a satisfying dish.

To make it easy, slice the zucchini in half and scoop out some of the flesh. Then, mix the filling with ingredients like ground turkey or sausage, and add spices for taste. Top with cheese before baking for that golden brown finish.

These boats cook quickly in the oven. Bake them at 375°F (190°C) until they are tender, usually around 20-25 minutes.

Ingredients

• 2 medium zucchini
• 1 cup cooked ground turkey or sausage
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheese
• Spices (like garlic powder, salt, and pepper)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the zucchini in half and scoop out the insides.
3. Mix the ground turkey or sausage with diced tomatoes and spices.
4. Fill the zucchini halves with the mixture.
5. Top with shredded cheese.
6. Bake for 20-25 minutes until the zucchini is tender.

12) Spiced Chickpea Salad With Tahini

This Spiced Chickpea Salad with Tahini is a delightful and nutritious dish. It combines chickpeas with a rich tahini dressing, making it both filling and flavorful.

Start by baking the chickpeas with garlic, cumin, and paprika for a tasty crunch. The roasted spices add a warm flavor that complements the salad perfectly.

A tangy tahini dressing brings everything together. It is simple to prepare and adds a creamy texture to the dish.

This salad is not only high in fiber but also packed with protein. It makes a great choice for lunch or a light dinner.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 tablespoons tahini
• 1 clove garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper, to taste
• 2 tablespoons olive oil
• Lemon juice, to taste

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Toss the chickpeas with garlic, cumin, paprika, salt, and pepper.
3. Spread the chickpeas on a baking sheet and bake for 20-25 minutes.
4. In a bowl, mix tahini, olive oil, and lemon juice.
5. Combine roasted chickpeas with tahini dressing and enjoy!

13) Beef Barley Soup With Lemon

Beef Barley Soup With Lemon is a hearty dish that’s perfect for a cozy meal. This soup is packed with tender chunks of beef, healthy vegetables, and nutritious barley. The addition of lemon adds a fresh twist, brightening the flavors.

To make this soup, you will need common ingredients that are easy to find. It’s a simple recipe, making it great for weeknight dinners.

Ingredients

• 1 pound beef, cut into chunks
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons oil
• 1 cup carrots, chopped
• 1 cup celery, chopped
• 1 cup onions, chopped
• 1 cup pearl barley
• 6 cups beef broth
• Juice of 1 lemon
• Fresh parsley for garnish

Cooking Instructions

1. Season the beef with salt and pepper.
2. Heat oil in a large pot over medium-high heat.
3. Brown the beef chunks for about 5 minutes.
4. Add carrots, celery, and onions. Cook for 5 more minutes.
5. Stir in the barley and broth. Bring to a boil.
6. Reduce heat, cover, and simmer for 1 hour.
7. Stir in the lemon juice before serving and garnish with parsley.

14) White Beans With Radishes and Miso

This quick and tasty dish is perfect for a healthy meal. White beans provide fiber, while radishes add a nice crunch. The miso gives it a savory flavor that really lifts the dish.

You’ll start by sautéing creamy white beans in butter and garlic. Then, toss in crunchy radishes and your choice of tender greens. This takes just about 10 minutes to prepare, making it a great option for busy weeknights.

Ingredients

• 2 tablespoons white miso
• 4 tablespoons unsalted butter
• 2 garlic cloves, finely chopped
• 2 cans white beans, rinsed and drained
• 3 cups pea shoots, arugula, or other greens
• Salt and pepper to taste

Cooking Instructions

1. In a pan, melt the butter over medium heat.
2. Add garlic and sauté until fragrant.
3. Stir in the white beans and cook until heated through.
4. Add radishes and greens, cooking until the greens are wilted.
5. Stir in the miso and season with salt and pepper. Enjoy!

15) Black-Eyed Peas with Greens

Black-eyed peas with greens make a delicious and nutritious dish that’s easy to prepare. This meal is packed with fiber and protein, helping you feel full and satisfied. The combination of black-eyed peas and leafy greens offers a tasty way to enjoy healthy ingredients.

You can make this dish with fresh or frozen greens. Collard greens or spinach work great and add vibrant color and flavor. These peas cook quickly, especially if you use a pressure cooker.

Ingredients

• 1 cup dried black-eyed peas (or 2 cans, drained)
• 2 cups collard greens, chopped
• 1 onion, diced
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 4 cups vegetable broth
• Salt and pepper to taste
• Optional: red pepper flakes for heat

Cooking Instructions

1. Rinse the black-eyed peas and soak them overnight if using dried.
2. In a large pot, heat olive oil over medium heat.
3. Add the onion and garlic. Sauté until they soften.
4. Add the soaked peas and vegetable broth. Then, bring it to a boil.
5. Reduce the heat, cover, and simmer for 30 minutes.
6. Stir in the collard greens and cook for an additional 10-15 minutes.
7. Season with salt, pepper, and optional red pepper flakes.
8. Serve warm and enjoy!