15 High-Fiber Recipes for Any Night of the Week

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Washing Machine Reviews ANOTHER Prime Day High-Energy Foods Best Halloween Movies How We Test Food & Recipes Healthy Recipes & Meal Ideas Introducing our favorite easy dinners that just happen to be packed with fiber. Medically reviewed by Valerie Agyeman, R.D. mike garten We’ve been independently researching and testing […]

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Washing Machine ReviewsANOTHER Prime DayHigh-Energy FoodsBest Halloween MoviesHow We Test

  1. Food & Recipes
  2. Healthy Recipes & Meal Ideas

Introducing our favorite easy dinners that just happen to be packed with fiber.

Medically reviewed by Valerie Agyeman, R.D.

spiced lamb with warm lentil hummus, tomatoes, cucumbers, and lettuce
mike garten

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Fiber is essential for a nutritious diet: Foods containing the macronutrient are great for digestive health, can help you maintain a healthy weight and lower your risk of diabetes, according to the Mayo Clinic. But what dishes are high in fiber? We rounded up our best high-fiber meals for eating well while meeting your nutrition goals — because flavor and healthy eating are not mutually exclusive. Each of these high-fiber recipes has at least 8 grams per serving.

The recommended daily intake of fiber is about 25 grams for women and 30 grams for men, and more than 90% of adults do not hit those targets (really!), per the 2020-2025 Dietary Guidelines for Americans. Increase your intake with fruits, vegetables and whole grains, and be sure to incorporate more fiber slowly to avoid digestive issues.

Not sure where to start? Consider topping your next grain bowl with beans or opting for hummus or guacamole instead of mayo on a sandwich. Pile crunchy, fibrous veggies into a stir-fry or, better yet, enjoy a bowl o' vegetables as a soup or salad. There are so many delicious ways to increase your fiber intake — be sure to kick off your day with a high-fiber breakfast, too!

black bean stuffed poblanos on a plate
black bean stuffed poblanos

Mike Garten

1

Black Bean–Stuffed Poblanos

These saucy black bean-filled poblanos contain a whopping 22 grams of fiber. Store-bought vegan queso completes the meal!

Get the Black Bean–Stuffed Poblanos recipe.

RELATED: 85 Vegan Recipes for Every Meal of the Day

crispy striped bass with soba noodles on a plate
Crispy Striped Bass with Citrus Soba

Mike Garten

2

Crispy Striped Bass with Citrus Soba

Switch up your typical fish dinner by pairing it with earthy soba tossed in a fresh orange vinaigrette. Bonus: The noodles are delicious warm — or straight from the fridge the next day.

Get the Crispy Striped Bass with Citrus Soba recipe.

roasted shrimp tomatoes and spinach on a white plate
Roasted Shrimp, Tomatoes, and Spinach

mike garten

3

Roasted Shrimp, Tomatoes, and Spinach

This nutritious, Mediterranean-inspired plate simplifies healthy eating — everything roasts together on one sheet pan! It's easy to cook and clean up after.

Get the Roasted Shrimp, Tomatoes, and Spinach recipe.

RELATED: 36 Easy Mediterranean Diet Recipes That Are Absolutely Delicious

spiced lamb with warm lentil hummus, tomatoes, cucumbers, and lettuce
spiced lamb with warm lentil hummus

mike garten

4

Spiced Ground Lamb on Warm Lentil Hummus

Give hummus a flavor and fiber boost by using split red lentils (masoor dal) instead of chickpeas.

Get the Spiced Ground Lamb on Warm Lentil Hummus recipe.

a skillet of palak paneer
Palak Paneer

mike garten

5

Palak Paneer

This rich, satisfying meal is 90% spinach and contains nine grams of fiber per serving to prove it.

Get the Palak Paneer recipe.

roasted chicken and vegetables
Sheet pan roasted chicken

Mike Garten

6

Sheet Pan Roasted Chicken

Pro tip: Searing the chicken before adding it to the sheet pan with the vegetables ensures a golden-brown (read: flavorful) exterior. Yes, chef!

Get the Sheet Pan Roasted Chicken recipe.

RELATED: 60 Healthy Chicken Recipes That Are Anything but Boring

black bean burger on a wooden cutting board
black bean burgers

mike garten

7

Black Bean Burgers

One advantage of swapping a bean burger in for beef? You guessed it: more fiber. You can top it exactly like you would a meat-based burger!

Get the Black Bean Burgers recipe.

RELATED: 55 Healthy Vegetarian Recipes You’ll Absolutely Love

sheet pan gnocchi and peppers with thyme on a sheet pan
Sheet Pan Gnocchi and Peppers with Thyme Frico

mike garten

8

Sheet Pan Gnocchi and Peppers with Thyme Frico

Roast grated Parmesan on the side of your veggies and gnocchi to create ultra-savory cheese crisps to go with your meal. Worth it!

Get the Sheet Pan Gnocchi and Peppers with Thyme Frico recipe.

smoky chicken tostadas with guacamole
Smoky Chicken Tostadas

MIKE GARTEN

9

Smoky Chicken Tostadas

Upgrade store-bought rotisserie chicken with a tangy, spiced tomato-based sauce, then scoop it all up with crunchy, warmed tostadas.

Get the Smoky Chicken Tostadas recipe.

sweet potatoes with roasted peppers and crispy chickpeas
Sweet Potatoes with Roasted Peppers and Crispy Chickpeas

mike garten

10

Sweet Potatoes with Roasted Peppers and Crispy Chickpeas

Meal prep roasted sweet potatoes and then switch up their toppings all week, whether it's veggies and chickpeas, bulgur and feta or black beans and avocado crema.

Get the Sweet Potatoes with Roasted Peppers and Crispy Chickpeas recipe.

RELATED: A Beginner's Guide on How to Meal Prep for the Week

pozole rojo in a clay pot
Pozole Rojo

Ren Fuller

11

Pozole Rojo

This hearty stew from Rick Martínez's 2022 book, Mi Cocina, gets its spice—and delicious depth of flavor—from a variety of dried chiles.

Get the Pozole Rojo recipe.

roasted chickpea, tomato and chicken bowls
Roasted Chickpea, Tomato and Chicken Bowls

Mike Garten

12

Roasted Chickpea, Tomato and Chicken Bowls

You can turn this vibrant main into two recipes: Serve the chicken, chickpeas and tomatoes as a flavorful sheet pan meal one night, then enjoy leftovers tossed with farro and greens.

Get the Roasted Chickpea, Tomato and Chicken Bowls recipe.

pumpkin risotto with crispy sage
Vegan Pumpkin Risotto with Crispy Sage

Mike Garten

13

Vegan Pumpkin Risotto with Crispy Sage

A can of pumpkin purée instantly infuses this classic risotto with fall flavor. Crispy fried sage leaves complete the autumnal meal!

Get the Vegan Pumpkin Risotto with Crispy Sage recipe.

veggie sandwich with avocado, hummus tomato, and cucumber
Fully-Loaded Veggie Sandwiches

Mike Garten

14

Fully-Loaded Veggie Sandwiches

Thanks to hummus and avocado, these healthy sandwiches pack a whopping 19 grams of fiber per serving — and they're definitely not dry.

Get the Fully-Loaded Veggie Sandwiches recipe.

roasted lamb chops with snap pea salad served on a white plate
Roasted Lamb Chops with Snap Pea Salad

mike garten

15

Roasted Lamb Chops with Snap Pea Salad

Balance juicy roasted lamb with a tangy, crunchy snap pea salad tossed with quick-pickled veggies and herbs. Perfection!

Get the Roasted Lamb Chops with Snap Pea Salad recipe.

Samantha MacAvoy

Assistant Editor

Samantha (she/her) is an Assistant Editor in the Good Housekeeping Test Kitchen, where she writes about tasty recipes, must-try food products and top-tested secrets for home cooking success. She has taste-tasted hundreds of products and recipes since joining GH in 2020 (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place.

Medically reviewed byValerie Agyeman, R.D.

Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.

Read full bio

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