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High-Fiber Dinner Recipes

Find healthy, delicious high-fiber dinner recipes, from the food and nutrition experts at EatingWell.

Easy Pea & Spinach Carbonara

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

Beef & Bean Sloppy Joes

Sautéed Broccoli with Peanut Sauce

High-Fiber Dinners You Can Make in 20 Minutes or Less

Fiber is a nutrition rock star with some pretty amazing health benefitsweight loss, healthier gut bacteria, more regularity in your gut, a healthy heart and decreased risk of diabetes. These healthy 20-minute dinners, including Beef & Bean Sloppy Joes, Grilled Pizza with Prosciutto and Salmon-Stuffed Avocados all contain 8 or more grams of fiber to help you reach the daily amount of fiber recommended by the Dietary Guidelines for Americans25 grams for women and 30 grams for men.

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Vegan Minestrone Soup

Chicken Parmesan & Quinoa Stuffed Peppers

Spinach & Artichoke Dip Pasta

Chickpea Dumplings in Curried Tomato Sauce

30-Day High-Fiber Meal Plan

A high-fiber diet helps keep your digestive tract on track, blood sugar levels balance, cholesterol levels low and can even aid in weight loss. We compiled 30 days worth of our favorite high-fiber recipes to make getting those 30 grams of fiber a day a little bit easier for you. From a plate of spaghetti and meatballs to a burger and fries, you’re set for the next 30 days with delicious and approachable recipes that’ll satisfy your hunger and provide at least 6 grams of fiber or more

One-Pot Garlic-Shrimp Pasta

Edamame Lettuce Wrap Burgers with Peanut Sauce

Crispy Gnocchi Pasta with Tomatoes & Leeks

22 High-Fiber Dinners That Are on the Table in 30 Minutes

If you’re looking to increase the amount of fiber in your diet, these 30-minute dinners are a great start. Fiber is linked to numerous health benefits including weight loss, gut health, heart health and decreased risk of diabetes. Not to mention, making sure you get enough fiber is important to stay regular. Recipes like Pan-Seared Steak with Crispy Herbs & Escarole and Vegetarian Gumbo come together quickly so you can easily and deliciously up your fiber intake.

Edamame Lettuce Wrap Burgers with Peanut Sauce

Spinach & Artichoke Dip Pasta

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

22 High-Fiber Dinners with 400 Calories

These high-fiber recipes are a great choice for dinner tonight. A diet high in fiber can have numerous health benefits like losing weight, keeping you regular and promoting healthier gut bacteria. Each recipe has at least 6 grams of fiber and 400 calories or less per serving. Recipes like Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo and Chickpea & Potato Curry are healthy, flavorful and full of veggies.

Pasta with Fresh Tomato Sauce

To avoid a watery sauce, choose tomatoes that are fleshy and have few seeds. Romas (aka plum tomatoes) fit the bill, but there are plenty of heirlooms with a similar flesh-to-seed ratio. The addition of cherry tomatoes brings a burst of sweetness to the dish.

Walnut Pesto Pasta Salad

This cold pesto pasta salad will cool you off on a summer day. Fresh tomatoes and roasted red peppers add a pop of bright color and juiciness here, but any of your favorite pasta-salad veggies, like blanched broccoli and fresh bell peppers, would be delicious too.

Stuffed Eggplant with Couscous & Almonds

Smoky almonds, meaty eggplant and whole-grain couscous with herbs make this meal plenty satisfying. Harissa gives the creamy sauce a little kick.

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Vietnamese Brown Rice & Steak Salad

Toasting raw rice in hot oil--some of it may even pop like popcorn--adds texture to this steak-and-rice salad.

Freekeh Tabbouleh with Kale & Cannellini Beans

Think of this as a tabbouleh salad with staying power, thanks to the addition of protein-rich white beans. It also gains more complexity with freekeh in place of bulgur. Made from young green wheat that's been roasted and cracked, this whole grain has a toasty, nutty flavor. You can substitute regular bulgur if you'd like.

Whole-Wheat Orzo & Tuna Salad with Broccoli

This pasta- and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early--it'll soften further in the lemon dressing.

Stir-Fried Green Beans with Steak & Peanuts

Fish sauce, a pungent Southeast Asian condiment, gives this easy stir-fry a flavor punch, but you can use reduced-sodium soy sauce instead. Add more or less crushed red pepper to adjust the heat.

Creamy Cucumber Dill Soup

A combination of avocado and yogurt gives juicy cucumber just the right amount of creaminess in this rich chilled cucumber soup.

Summer Greens Salad with Tomato Vinaigrette & Anchovy Breadcrumbs

Using a variety of greens gives this simple summer salad an interesting mix of textures. The anchovy in the breadcrumbs and sun-dried tomatoes in the vinaigrette are subtle, but key to adding umami.

Pizza Sliders

Mini burgers make a fun, kid-friendly meal. Italian herbs, marinara and melty mozz give them the appeal of pizza.

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Summer Vegetable Gnocchi Salad

This riff on pasta salad is best served warm while the gnocchi are nice and tender. Plus, the grilled veggies taste extra-good fresh off the fire in this easy gnocchi recipe.

Japanese Shiitake & Vegetable Rice (Takikomi Gohan)

Dashi gives this vegetable rice recipe its savory depth. Rinsing the rice may seem like an extraneous step but it removes some of the surface starch for fluffier rice. And soaking the rice in seasoned dashi before cooking infuses the dish with more flavor.

Baked Fish & Kale Lavash Wraps

Controlling moisture is key to avoiding soggy lavash in this recipe, so be sure to squeeze as much liquid from the greens as possible. Look for lavash with large sandwich wraps at the grocery store. We prefer the flakier texture of rectangular lavash--the round ones are more like big flour tortillas and bake up a little gummy.

Sichuan Fava Bean, Pea Sprout & Radish Salad

This fresh and spicy salad features fava beans, which besides adding heft to this radish salad are a main ingredient in the iconic chili bean paste of Sichuan province. Look for frozen favas with Hispanic foods or in the freezer section in your supermarket. If you want an even more substantial salad, just double the sauce and add cooked sweet potato glass noodles.

Strawberry & Bean Sprout Salad with Spiced Potatoes

This combo may seem wild, but trust us--it works. Indian-American chef and cookbook author Raghavan Iyer developed it to have everything he thinks a perfect recipe should: a balance of heat, sweetness, a little pucker and a hit of salt combined with a tango of textures.

Shrimp Pasta Salad

This fresh and bright cold shrimp pasta salad features classic shrimp scampi flavors. Lemon and Dijon mustard brighten the dressing, and asparagus adds a nice crunch. Farfalle pasta works well with this dish, but any medium pasta shape will work.

Quick Pasta e Fagioli Soup

This simplified take on minestrone uses canned beans and tomatoes and packaged broth, meaning you can always keep the ingredients for this easy soup on hand.

Black Bean-Cauliflower "Rice" Bowl

This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

Crab Pasta Salad

This crab pasta salad, chock-full of crunchy bites and fresh crab and smothered in a tangy sauce, is perfect for a summer potluck or picnic. It's worth seeking out good-quality crabmeat from the fish counter for this recipe to really let the flavor shine.

Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

A tangy, balsamic dressing and nutty Parmesan cheese combine to coat tender roasted vegetables and chickpeas in this springy vegetarian dinner. To keep it vegetarian, serve it over quinoa or, for meat-eaters, serve with roasted chicken or pan-seared fish.