Whether you need to increase your fiber intake, are already following a high-fiber diet, or are simply looking for more high fiber dinners to sneak more nutrients into your days, you’ve come to the right place. As a team of dietitians, we strive to create healthful, family-friendly recipes full of flavor, simple real-food ingredients, and good nutrition, including more fiber.
Wondering if you need more fiber? Check out how to estimate your fiber needs, as well as our team’s top tips for how to get more fiber, naturally.
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16 Of Our Top High Fiber Dinner Ideas
Did you know we post new healthy recipes every week? We have a variety of main course recipes, including one-pot meals, slow cooker recipes, plant-based dinners, and meal prep options, all of which are good sources of important nutrients, like fiber, protein, antioxidants, carbs, and healthy fats.
Crockpot Hamburger Soup
This is one of Stacie’s go-to meal prep recipes when she needs a hands-off dinner that’s delicious and kid-friendly. She preps the ingredients in the morning and, hours later, has a comfort food dinner just waiting for her with just a few finishing steps.
8 grams of fiber per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Greek Orzo Skillet with Chicken
Jess loves to meal prep this high protein, high fiber dinner for her busiest weeks. This orzo skillet is one recipe her whole family can agree on. It doesn’t hurt that every flavor-packed bite makes her feel like she’s dining in a Mediterranean restaurant.
8 grams of fiber per serving
Egg Free | Nut Free
Beef Skillet Enchiladas
We all love this family-friendly skillet dinner for busy weeknights. Requiring just 15 minutes of prep time, it has us in and out of the kitchen fast, and the savory flavors never disappoint. We add our favorite enchilada toppings, and it always disappears quick!
8 grams of fiber per serving
Egg Free | Gluten Free | Nut Free
Sheet Pan Greek Chicken and Veggies with Tzatziki Sauce
Jess loves a good sheet pan meal and created this high-fiber recipe to not only make dinner time easy but to also enjoy the flavors of the Greece. It’s great to serve on its own but also pairs well with a variety of side dishes.
9 grams of fiber per serving
Egg-Free | Gluten-Free | Grain-Free | Nut-Free
Chicken and Chickpea Curry
Served over white or brown rice, this well-rounded dish includes a combination of tastes and textures that is out-of-this-world delicious. Plus, leftovers store well so you can have meals you’ll look forward to eating for several days.
9 grams of fiber per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Vegetarian Tikka Masala
If you’re looking for a way to add more recipes with health benefits to your menus, then add this one to your list! This all-veggie version of tikka masala is made in a skillet with the most delicious saucy and spiced zucchini, bell pepper, crispy cauliflower, and chickpeas. This is one of our all-time favorite high-fiber dinner recipes to recommend.
9 grams of fiber per serving
Egg-Free | Gluten-Free | Grain-Free | Nut-Free | Vegetarian
Favorite Healthy Turkey Chili
Stacie loves to make a big pot of this chili when the weather starts to turn cold. It’s gluten-free, made with black beans and corn, and easy to tweak to suit your flavor preferences. She also loves that the entire dish comes together in a single pot. Dinner recipes just don’t get better than that!
9 grams of fiber per serving
Egg-Free | Dairy-Free | Gluten-Free | Grain-Free
Mediterranean Bowl with Salmon
This quick and easy salad is Jess’ favorite way to enjoy salmon. She loves that she can load up a bowl with cooked quinoa, crisp greens, feta cheese, kalamata olives, and a drizzle of tzatziki. The result is a colorful, delicious, and healthy dish that’s full of fiber and anything but boring.
9 grams of fiber per serving
Egg-Free | Gluten-Free | Nut-Free
Vegan Enchiladas
Jessie loves to serve this recipe for a ‘Meatless Monday’ option that doesn’t skimp on fiber or protein. The plant-based enchilada filling has cashews, black beans, mushrooms, and seasonings, making for the most delicious hearty meal that even her meat-loving husband can’t resist.
9 grams of fiber per serving
Dairy Free | Egg Free | Vegan | Vegetarian
Slow Cooker Vegan Chili
Lentils are so good for you, and we think they’re the star of this bean soup. Cooking them in the slow cooker along with veggies and kidney beans makes for the most comforting version of plant-based chili we’ve ever had. It’s great for easy dinners, and the leftovers store well to enjoy for several days.
9 grams of fiber per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | Nut-Free | Vegetarian | Vegan
Easy Taco Soup Recipe
We love to shake up our ‘Taco Tuesday’ routine with this savory soup. When it’s made in the Instant Pot, it’s ready in just 28 minutes. And we’ve also included directions for the stovetop and slow cooker, too. This is one fiber-packed, Mexican-inspired meal our whole families are always eager to sink their spoons into.
10 grams of fiber per serving
Egg-Free | Gluten-Free | Grain-Free | Nut-Free
Classic Minestrone Soup
Jess gave classic minestrone a twist with the addition of nutrient-dense veggies, white beans, gluten-free pasta, and seasonings. It has all the traditional tastes and textures you love and she loves adding it to her meal plans when the weather cools down.
10 grams of fiber per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | Nut-Free | Vegan | Vegetarian
Slow Cooker Green Chile Stew with Beans
This is Stacie’s favorite set-it-and-forget-it high fiber dinner recipe for those days when you just do not have time to be in the kitchen but still want something delicious and healthful. She makes a big batch to store for several days and then always thank herself later.
11 grams of fiber per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | Nut-Free | Vegan | Vegetarian
Sausage Stuffed Acorn Squash
This recipe is our favorite way to kick off the squash season. But, since you can find squash well into the spring, we often make it for many other seasons, too. And you can easily replace the acorn squash with butternut squash. Serve it on its own as a complete meal or pair it with a light salad as a side.
12 grams of fiber per serving
Egg-Free | Gluten-Free | Grain-Free
Sheet Pan Veggie Shawarma with Lemon Tahini Dressing
Jessie drew inspiration from Eastern Mediterranean street food for this recipe, turning a classic ethnic dish into a delicious vegan meal full of plant-based nutrition. She recommends serving it with a side of naan bread for scooping up all that goodness. Prepare the entire meal on a sheet pan in just 40 minutes.
12 grams of fiber per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | Nut-Free | Vegan | Vegetarian
The Best Beef and Bean Chili
Jess often makes a batch of this chili for game day celebrations and easy weeknight meals. A ‘pull out all the stops’ type of meal, it’s bold in flavor, budget-friendly, and she loves that she can set it out with a variety of toppings so everyone can customize their own bowl.
13 grams of fiber per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | Nut-Free
Frequently Asked Questions
Consuming more natural high-fiber foods helps to regulate bowel movements, lower cholesterol levels, control blood sugar levels, and keep you feeling more full, which can contribute to weight control and even loss of belly fat, plus even more benefits.
Fiber isn’t just a singular thing. In fact, there are different types of fiber, including soluble and insoluble, and each of them provides unique benefits.
Your recommended fiber intake varies depending on your age and gender. But a general recommendation for the majority of the U.S. population is to aim for 25-30 grams of fiber per day. Another way to look at it is to try to consume 14 grams of fiber for every 1,000 calories you get. For example, someone who eats about 2,000 calories per day should aim for 28 grams of fiber.
Foods highest in fiber include fruits, vegetables, whole grains, beans, peas, and lentils. Check out our dietitian-created list of the top 24 high fiber food options, including recipes to use them in.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
The Mediterranean Blow with Salmon is one of my family’s most favorite and most requested dishes! Next I’m going to try the Greek Orzo Skillet.
Fantastic! Thanks for the feedback!