20 High-Fiber Recipes To Help You Stay Fuller For Longer
If you’re like me, you know it isn’t always easy to find the time and effort to make and eat three full meals a day, choosing instead to snack when possible and settle for one or two real meals; so it is especially important that the meals we do eat are full of all the good stuff we need to stay up and running. While the “good stuff” can mean many different things to each person—healthy eating trends, high-protein meals, low-calorie recipes, plant-based eating, and more—here I’m talking about fiber. Fiber brings a lot to the table when it comes to digestion help. It helps slow digestion, keeping you fuller for longer, while also regulating blood-sugar, cholesterol, and bowel movements. All good things! And don’t worry, as these 20 high-fiber meals show, fiber is very easy, and enjoyable, to add to your diet.
Fiber naturally occurs in plant-based foods, so fruits & vegetables, beans, legumes, whole grains, and nuts are all safe bets to contain at least a little bit of fiber. As a general rule, crucifers—the plant family that contains everything from kale and Brussels sprouts, to broccoli and cauliflower—are especially good sources of fiber. Recipes like our Brussels sprouts casserole, cranberry apple quinoa salad, and maple glazed ham steak are a great example of this.
Similarly, beans, legumes, and whole grains are generally high in fiber. Pick your favorite bean—chickpeas, pinto, white beans, black beans—they’re all full of fiber! Legumes, like peas and lentils, and grains, like quinoa and oats, are also classic, easy ways to add fiber to your diet. Our spinach & artichoke white bean skillet, our Mediterranean white beans & greens, our Indian butter chickpeas, our lentil soup, or our one-pan chicken & quinoa are sure to become regulars—and keep you regular—in your weeknight dinner rotation.
You know what they say, breakfast is the most important meal of the day. So why not start it off right? We’ve got plenty of high fiber breakfasts like our blended overnight oats, our blueberry smoothie, our huevos rancheros breakfast bowls, and more, to help get you up and running.
While we’ve got tons of high-fiber breakfast, lunch, and dinner options that will help keep you fuller longer, I know there will still be moments you’re feeling peckish, so reach for our high-fiber snacks to bridge the gap between meals.
Spinach & Artichoke White Bean Skillet
It's no secret that we can't get enough of beans, and our newest obsession features iconic spinach and artichoke dip reimagined as a glossy white bean skillet full of artichoke hearts, spinach, and silky cannellini beans.
Get the Spinach & Artichoke White Bean Skillet recipe.
Indian Butter Chickpeas
Looking for your new favorite way to dress up canned chickpeas? You’re in the right place. Simmered in an aromatic tomato gravy, this vegetarian spin on classic butter chicken will forever change the way you look at a can of beans.
Get the Indian Butter Chickpeas recipe.
One-Pan Chicken & Quinoa
This one-pan dinner brings together juicy chicken, tender quinoa, and classic Tex-Mex flavor for a perfect weeknight dinner that is high in both fiber and protein.
Get the One-Pan Chicken & Quinoa recipe.
Mediterranean White Beans & Greens
These Mediterranean white beans and greens are about to elevate your current dinner roster. A one-skillet recipe like this, made of hearty escarole stewed in a rich tomato sauce with lots of cannellini beans, is exactly what you’re surfing the web for.
Get the Mediterranean White Beans & Greens recipe.
Overnight Breakfast Porridge
Whether you're trying to make busy mornings easier or indulging in a slow weekend brunch, this is the breakfast that will wake you up with a smile. I took the idea of overnight oats and transformed them into a comforting breakfast in the slow cooker, full of walnuts, raisins, and chia seeds.
Get the Overnight Breakfast Porridge recipe.
White Chicken Chili
Adding white beans to this chili makes this heartier than your average chicken noodle soup, and the addition of green chiles, jalapeño, and sour cream add the perfect amount of heat and creaminess to switch up classic chili.
Get the White Chicken Chili recipe.
Cranberry Apple Quinoa Salad
We don’t believe in boring salads at Delish, and apples, cranberries, quinoa, pecans, and feta bring a lot of life to this one. The slightly sweet and lemony dressing is easy to make, and you’ll want to have extra on hand to pour it over everything.
Get the Cranberry Apple Quinoa Salad recipe.
Blended Overnight Oats
When it comes to easy, flavor-packed, and make-ahead breakfasts, overnight oats always deliver. After blending to an almost pudding-like consistency, sliced bananas, crunchy peanuts, cacao nibs, and more honey complete this magical breakfast moment.
Get the Blended Overnight Oats recipe.
Creamy Coconut Lime Chickpea Skillet
This creamy coconut-lime chickpea skillet is a weeknight dinner that I turn to again and again. With a sweet, slightly spicy coconut and tomato sauce that is absolute perfection, and plenty of crisp, nearly creamy chickpeas.
Get the Creamy Coconut Lime Chickpea Skillet recipe.
Split Pea Soup
If you’ve never had homemade split pea soup, then let me be the first to tell you: this creamy one-pot soup is a rich, satisfying, and cozy meal that is comforting all year long, and full of savory, meaty flavor.
Get the Split Pea Soup recipe.
Huevos Rancheros Breakfast Bowls
The savory breakfast bowl combines a base of smoky sweet potatoes and black bean hash, topped with fried eggs, avocado, cotija, salsa, and a fried tortilla on the side.
Get the Huevos Rancheros Breakfast Bowls recipe.
Baba Ghanoush
Rich, smoky baba ghanoush is a staple dip throughout the Levant. Made from char-grilled or oven-roasted eggplant mixed with lemon juice, garlic, tahini, and olive oil, this flavor-packed dip has a complexity that many spreads can only envy.
Get the Baba Ghanoush recipe.
Pasta Primavera
Primavera in the name alone brings to mind fresh veggies like zucchini, English peas, leeks, and peppers—all fresh, bright sources of fiber. Each vegetable in this recipe speaks for itself in texture and aroma. It’s a meal that satisfies both vegetarians and carb lovers alike.
Get the Pasta Primavera recipe.
Blueberry Smoothie
This blueberry smoothie is the berry-packed breakfast for you. The almond butter provides an earthy note against the fresh blueberries that allows them to really shine. If you want to take it even further try adding spinach or baby kale for a bit more nutrition and a slightly thicker body.
Get the Blueberry Smoothie recipe.
This versatile chickpea salad is a great side dish (hello, potlucks!) but can easily be a full meal on its own! Adding a spoonful of Dijon mustard to your red wine vinaigrette makes it creamier in both taste and body—consider it your secret weapon in making a classic dressing just that much better.
Get the Antipasto Chickpea Salad recipe.
Marry Me Chickpeas
Our original Marry Me chicken might be an Internet sensation, but these Marry Me chickpeas are coming for the crown. Chickpeas are tossed in creamy garlic and sun-dried tomato sauce for a simple high-fiber spin on Delish’s favorite dinner.
Get the Marry Me Chickpeas recipe.
Brussels Sprouts Casserole
Baked in a cheesy, creamy sauce and topped with crispy bacon, this 30-minute recipe is one casserole even Brussels sprouts haterswon’t be able to resist.
Get the Brussels Sprouts Casserole recipe.
Black Bean Tostadas
These black bean tostadas will have you serving up an easy and delicious vegetarian dinner on the table with hardly any work at all. The best part? Because of their simplicity, these tostadas are endlessly versatile.
Get the Black Bean Tostadas recipe.
Lentil Soup
Lentil soup is the weeknight dinner that always satisfies—it’s nutrient-dense, flavorful, and perfectly filling. While it may not be known as the sexiest of soups, my recipe is anything but boring and ensures that this vegetable soup gets the attention it deserves.
Get the Lentil Soup recipe.
Black-Eyed Pea Salad
Eaten during New Year’s for good luck and prosperity, black-eyed peas also make an easy and very healthy salad. The best part of this simple salad? It gets better as it sits, so feel free to make this ahead.
Get the Black-Eyed Pea Salad recipe.
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