High-Fiber Whole Grain Recipes

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

Staff Picks

Mediterranean Chickpea Quinoa Bowl

Rating: Unrated
10
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

Blueberry-Lemon Ricotta Pound Cake

Rating: Unrated
30
This healthy pound cake recipe isn't just delicious--it also only requires one bowl to make. For the best cake texture, be sure to beat the sugar and butter together long enough in Step 2 to look creamy--the time it takes to get there varies according to the type of electric mixer you have. Serve with brunch or alongside a cup of coffee in the afternoon.

Cornbread-Topped Chili Casserole

Rating: Unrated
4
In this healthy casserole recipe--sometimes called tamale pie--the cornbread gets crusty at the edges, thanks to a cast-iron skillet. For the best texture, use yellow cornmeal with a medium grind. Serve with lime wedges for a little extra tang.

Baked Banana-Nut Oatmeal Cups

Rating: Unrated
15
Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

EatingWell's Eggplant Parmesan

Rating: Unrated
21
Here we bake breaded eggplant for crispy results with fewer calories to boot. This makeover of the classic recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th anniversary issue.

Hearty Minestrone

Rating: Unrated
4
This version of the Italian classic soup Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.

Carrot Cake

Rating: Unrated
14
Carrots give carrot cake a health-halo effect--people think it's health food, but it's usually very high in fat and calories. But our version has about 40 percent less calories and 50 percent less fat than most. First, we use less oil in our batter. Then we skip the butter in the frosting (don't worry, it's still light and smooth). To ensure the cake is moist, we add nonfat buttermilk and crushed pineapple.

Vegan Superfood Buddha Bowls

Rating: Unrated
3
This nutrient-packed vegan Buddha bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

Bean & Barley Soup

Rating: Unrated
9
This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.

Italian Wedding Soup

Rating: Unrated
7
This Italian Wedding Soup recipe is Italian comfort food at its best, and this easy soup recipe lends itself to countless variations. Substitute spinach, chicory, chard or any other leafy green for the escarole or kale, and any leftover cooked (or canned) beans for the white beans in this healthy Italian wedding soup recipe.

Sausage & Peppers Baked Ziti

Rating: Unrated
2
This healthy baked ziti recipe doesn't require any chopping and is made on the stovetop, so it is perfect for a busy weeknight dinner. Using whole-wheat pasta adds fiber; opt for penne if whole-wheat ziti is hard to find.

Spaghetti with Quick Meat Sauce

Rating: Unrated
9
Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you're serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

Inspiration and Ideas

Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette

Chef Millie Peartree has been feeding the community in the Bronx, where she grew up, as a private chef, caterer and restaurant owner of Millie Peartree’s Fish Fry & Soul Food for more than a decade. Her healthy-eating philosophy is all about making simple but flavorful protein-packed meals. Mango juice in the vinaigrette balances the spiced salmon and roasted vegetables on these grain bowls.

Easy Salmon Cakes

Rating: Unrated
32
If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

Date & Pine Nut Overnight Oatmeal

Rating: Unrated
1

Chopped dates, honey and cinnamon provide natural sweetness to these overnight oats, and pine nuts balance each bite.