10+ High Fiber Recipes for a Healthier You

High fiber recipes are a great way to boost your health while enjoying delicious meals. Eating a diet high in fiber can help improve digestion, keep you full longer, and support heart health. Adding fiber to your meals doesn’t have to be complicated or boring.

In this article, you will find a variety of tasty recipes that make it easy to incorporate more fiber into your everyday cooking. With a little creativity, you can turn simple ingredients into satisfying dishes that your whole family will love. Get ready to explore different flavors and textures that high fiber foods can offer!

1) Beef stew with fennel and shallots

Beef stew with fennel and shallots is a warm, hearty dish that is perfect for any occasion. The flavors blend nicely, creating a tasty meal that fills you up.

Start by preparing your ingredients. You will need beef stew meat, fennel, shallots, and some spices to bring it all together.

This dish pairs well with crusty bread. It’s great for a family dinner or when you have friends over.

Ingredients

• 1 pound boneless lean beef stew meat
• 2 tablespoons olive oil
• 1/2 fennel bulb, trimmed and sliced
• 2 shallots, sliced
• Salt and pepper to taste

Cooking Instructions

1. Heat 2 tablespoons of olive oil in a pot over medium heat.
2. Add 1 pound of boneless lean beef stew meat and brown on all sides.
3. Stir in 1/2 fennel bulb and 2 shallots, cooking until softened (about 7-8 minutes).
4. Season with salt and pepper.
5. Cover with broth and simmer until beef is tender, about 1.5 hours at 325°F (160°C).

2) Cream of wild rice soup

Cream of wild rice soup is a warm and comforting dish that’s perfect for chilly days. It’s packed with flavor and nutrition, thanks to wild rice and various vegetables.

This soup is creamy and satisfying, making it a great option for anyone looking to add more fiber to their diet. You can easily enjoy it as a delicious main course.

To make it even healthier, try adding some beans for extra protein and fiber. This soup can be served on its own or with a side of crusty bread.

Ingredients

• 1 cup wild rice
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup kale, chopped
• 1 cup cream (or a dairy-free alternative)
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, sauté 1 medium onion, 2 diced carrots, 2 diced celery stalks, and 2 minced cloves of garlic until softened.
2. Add 1 cup of wild rice and 4 cups of vegetable broth. Bring to a boil, then reduce heat.
3. Simmer for 45 minutes until rice is tender.
4. Stir in 1 cup of chopped kale and 1 cup of cream. Season with salt and pepper.
5. Heat through and serve warm.

3) Potato soup with apples and Brie

Potato soup with apples and Brie is a delicious and unique dish. This soup combines creamy potatoes with the sweetness of apples and the rich taste of Brie cheese.

To start, you’ll enjoy the comforting texture of potatoes. The Granny Smith apples add a nice tartness that balances the flavors well. Melted Brie cheese makes the soup creamy and flavorful.

You can serve this soup warm as a meal or a side dish. It’s perfect for chilly days and will warm you up nicely.

Ingredients

• 1 cup chopped yellow onion
• 1/4 cup sliced leek (white part only)
• 4 large Granny Smith apples, cored, peeled, and quartered
• 2 cups low-sodium vegetable stock
• 4 large potatoes, peeled and cubed
• 1 cup Brie cheese, rind removed

Cooking Instructions

1. In a large pot, sauté 1 cup of chopped yellow onion and 1/4 cup of sliced leek (white part only) over medium heat for about 5 minutes.
2. Add the apples and cook for an additional 5 minutes.
3. Stir in 4 large peeled and cubed potatoes and 2 cups of low-sodium vegetable stock.
4. Bring to a boil, then reduce heat and simmer for 20 minutes, until the potatoes are tender.
5. Blend until smooth, then stir in 1 cup of Brie cheese until melted.
6. Serve warm and enjoy!

4) Feta & Olive Stuffed Eggplant

Feta & Olive Stuffed Eggplant is a delicious way to enjoy a healthy meal. This recipe features tender roasted eggplant filled with a savory mix of feta cheese, olives, and other veggies. It’s packed with flavor and fiber, making it a great choice for a filling dinner.

You can serve it with brown rice and a side salad for a complete meal. This dish is easy to make and perfect for any night of the week. Enjoy the bright Mediterranean flavors in every bite.

Ingredients

• 2 large eggplants
• 2 tablespoons extra-virgin olive oil
• 1 cup feta cheese, crumbled
• 1/2 cup olives, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the 2 large eggplants in half lengthwise and scoop out some flesh.
3. Heat 2 tablespoons of extra-virgin olive oil in a pan and sauté 1 medium diced onion and 2 minced cloves of garlic until soft.
4. Add the chopped eggplant flesh, 1/2 cup of chopped olives, and 1 cup of crumbled feta cheese. Season with salt and pepper.
5. Fill eggplant halves with the mixture.
6. Bake for 25-30 minutes until eggplants are tender.

5) Roasted Gnocchi & Brussels Sprouts

Roasted gnocchi and Brussels sprouts make a delicious and high-fiber dish. The roasting brings out the natural sweetness of the vegetables while making the gnocchi crispy. It’s simple and quick to prepare.

You’ll need gnocchi, Brussels sprouts, olive oil, salt, and your favorite herbs. This meal is not just tasty but also offers great nutrition.

Ingredients

• 1 pound (450 g) gnocchi
• 1 pound (450 g) Brussels sprouts, halved
• 2 tablespoons olive oil
• Salt, to taste
• Herbs (like rosemary or thyme)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a mixing bowl, toss 1 pound (450 g) of halved Brussels sprouts, 1 pound (450 g) of gnocchi, and 2 tablespoons of olive oil.
3. Spread the mixture on a baking sheet.
4. Sprinkle with salt and herbs.
5. Roast for 25-30 minutes, until the gnocchi is crispy and sprouts are tender.

6) Beet & White Bean Sandwiches

Beet and white bean sandwiches are a tasty and colorful lunch option. They combine creamy white beans with roasted beets for a rich flavor. You can add alfalfa sprouts or red onions for extra crunch.

These sandwiches are not only delicious but also packed with fiber. They are easy to make and great for a spring day. You can enjoy them on your favorite bread.

Ingredients

• 3 medium red beets
• Olive oil
• Sea salt, to taste
• 1 (14 ounce) can white beans, rinsed and drained
• ½ to 1 clove garlic
• 1 teaspoon fresh rosemary

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel 3 medium red beets and cut them into quarters, then slice into ½-inch pieces.
3. Toss beets with olive oil and sea salt on a baking sheet.
4. Roast beets for 25-30 minutes until tender.
5. In a food processor, combine 1 (14 ounce) can of white beans, ½ to 1 clove of garlic, and 1 teaspoon of fresh rosemary.
6. Blend until smooth and mix in the roasted beets.
7. Spread the mixture onto your choice of bread. Enjoy!

7) Curried Butter Beans

Curried butter beans make a warm, filling dish that’s perfect for any meal. This recipe is not only tasty but also packed with fiber. The creamy texture of butter beans pairs well with rich spices.

You can whip this up in about 30 minutes. It’s easy, vegan, and great for cozy dinners at home. Serve it over rice or with bread to soak up the delicious curry.

Ingredients

• 1 can butter beans, drained and rinsed
• 1 can coconut milk
• 2 tablespoons red curry paste
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon oil
• Salt to taste
• Fresh cilantro for garnish

Cooking Instructions

1. Heat 1 tablespoon of oil in a pot over medium heat.
2. Add 1 chopped onion and 2 minced garlic cloves, cooking until soft.
3. Stir in 2 tablespoons of red curry paste and cook for 1 minute.
4. Add the drained and rinsed butter beans and a can of coconut milk.
5. Simmer for 10 minutes.
6. Season with salt and garnish with fresh cilantro. Enjoy!

8) Blueberry-Coconut-Walnut Baked Oatmeal

Start your day right with this delicious Blueberry-Coconut-Walnut Baked Oatmeal. It’s packed with fiber and flavor, making it a fantastic choice for breakfast. You can prepare it ahead of time, perfect for busy mornings.

You will combine oats, walnuts, and coconut for a nutty base. The blueberries add a natural sweetness and burst of flavor. This dish is not only tasty but also nutritious.

Ingredients

• 2¼ cups rolled oats
• 1 cup walnuts, chopped
• ½ cup shredded coconut
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 2 bananas
• 1 cup blueberries
• 2 cups milk (or a plant-based alternative)

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, combine 2¼ cups of rolled oats, 1 cup of chopped walnuts, ½ cup of shredded coconut, 1 teaspoon of baking powder, and ¼ teaspoon of salt.
3. In a blender, mix 2 bananas and 2 cups of milk until smooth.
4. Add the banana mixture to the dry ingredients and stir well.
5. Fold in 1 cup of blueberries gently.
6. Pour into a greased baking dish and bake for 25-30 minutes. Enjoy!

9) Mango and Avocado Salad

This mango and avocado salad is a fresh and tasty way to enjoy high fiber ingredients. Packed with vitamins and healthy fats, it’s perfect as a snack or side dish.

To make this salad, combine ripe mango and avocado in a bowl. Add lime juice, salt, and a dash of pepper for flavor. You can also include some red onion or arugula for extra texture.

This salad takes just minutes to prepare and is a great addition to any meal. You’ll love how refreshing it is on a warm day!

Ingredients

• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1 tablespoon lime juice
• Salt, to taste
• Freshly ground pepper, to taste
• Optional: red onion, arugula

Cooking Instructions

1. Dice the mango and avocado.
2. In a bowl, combine the mango and avocado.
3. Add 1 tablespoon of lime juice, some salt, and a dash of pepper.
4. Toss gently to mix.
5. Serve immediately, or chill for a few minutes.

10) Stuffed Zucchini Boats

Stuffed zucchini boats are a fun and healthy meal. You can fill them with plenty of tasty ingredients. They are also high in fiber, making them good for your diet.

You can use ground turkey or sausage, mixed with veggies and cheese. Bake them for about 30 minutes. You will love how easy they are to prepare!

These boats are perfect for a quick dinner or meal prep. You can also customize them based on what you have at home.

Ingredients

• 4 medium zucchinis
• 1 pound ground turkey or sausage
• 1 cup marinara sauce
• 1 cup shredded cheese
• 1 small onion, diced
• 1 bell pepper, diced
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the zucchinis in half and scoop out the seeds.
3. Cook the turkey or sausage with onions and peppers in a skillet until browned.
4. Stir in marinara sauce and season with salt and pepper.
5. Fill each zucchini with the mixture.
6. Top with cheese.
7. Bake for 25-30 minutes until zucchinis are tender.
8. Enjoy!