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Healthy High-Fiber Recipes and Menus

Featured Recipes

Creamy Scallop & Pea Fettuccine

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

» Creamy Scallop & Pea Fettuccine

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

» Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Mustard Greens & Bulgur

Pungent mustard greens beg for other strong flavors for balance. Here walnut oil, walnuts, dates, bulgur and white-wine vinegar do the trick.

» Mustard Greens & Bulgur

Middle Eastern Lamb Stew

This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.

» Middle Eastern Lamb Stew

Pear & Blue Cheese Flatbread

The classic combination of pears, walnuts and blue cheese isn't just for salad. Toss the same ingredients onto purchased whole-wheat pizza dough and make your own gourmet flatbread at home. Any type of ripe, firm pear will work—red pears look great.

» Pear & Blue Cheese Flatbread

Sesame-Crusted Tofu with Spicy Pineapple Noodles

The tropical flavors of the hot chile-spiked pineapple noodles that accompany the crispy tofu in this dish will take the chill out of any cold day.

» Sesame-Crusted Tofu with Spicy Pineapple Noodles

Slow-Cooker Spanish Chickpea Soup

This easy soup recipe is inspired by cocido, the hearty stew of assorted meats, chickpeas and vegetables considered a national dish of Spain. Each region, family and restaurant has its own variation, but this slow-cooker soup has enough meat to satisfy the carnivores and enough vegetables to make it healthy. Ask for a 4-ounce slab of Serrano ham or prosciutto at your deli counter instead of buying slices. If you don’t have a 6-quart (or larger) slow cooker, opt for the stovetop variation instead.

» Slow-Cooker Spanish Chickpea Soup


Want to know the secret to staving off hunger? It’s simply eating foods that make you feel full. High-fiber foods, like whole grains, vegetables, legumes and beans, are digested more slowly, keeping you fuller for longer. While experts recommend that we get 25-30 grams daily, most of us barely meet the halfway mark. Get your fill and curb your cravings with these satisfying, high fiber recipes. We’ve selected our favorites below, or look for any EatingWell recipes marked with the “High Fiber” icon—they have at least 5 grams of fiber per serving.

High-Fiber Main Dishes

Lovers of fried fish get the taste without all the calories...
In this Southern-inspired healthy vegetarian recipe, the...
This rich pasta dish is full of sweet seared scallops and...
Dark leafy collards add bold flavor and boost the calcium...
This brothy stew is boldly flavored with a blend of...
In EatingWell's take on Shepherd's Pie, we...
Sweet orange marmalade and salty pistachios make a...
The classic combination of pears, walnuts and blue cheese...
This healthy salmon recipe has everything you want for a...
The tropical flavors of the hot chile-spiked pineapple...
Reminiscent of paella, this one-pan shrimp couscous recipe...
This easy soup recipe is inspired by cocido, the hearty...
A rich, dark and flavorful combination of our favorite...
This version of the chain-restaurant favorite has fresh...
Artichoke hearts, olives and a splash of red-wine vinegar...
Easy and fun to eat, this gluten-free, healthy turkey...
This streamlined version of a northern Italian idea is...

High-Fiber Side Dishes

Make this spicy poblano, corn, black bean and quinoa salad...
Made all in one saucepan, this curried zucchini and...
Cilantro, chiles and garlic add rich flavor to kidney beans...
This veggie-rich garden salad recipe—with pepper, avocado,...
Pungent mustard greens beg for other strong flavors for...
This brightly flavored, healthy orzo pasta salad recipe is...
There are countless variations on this classic Irish potato...
In this roasted Brussels sprouts recipe, pancetta—cured...
In this glazed carrot recipe, instead of a traditional...

High-Fiber Desserts

When blended with frozen ripe bananas, coconut meat (a.k.a...
In this healthy ice cream pie recipe, crumbled gingersnaps...
Serve these caramelized pear slices over ice cream, stir...
Think of these baked apples as individual apple crisps. Use...
Inspired by our love of lemon squares, we developed this...
This silky apple dessert recipe—a spiced apple bread...
Simple and perfect, this strawberry-and-ricotta dessert...

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