22 High-Fiber Lunch Recipes (2024)

We all know the 3 p.m. slump far too well. Lunch was a quick piece of pizza because we were too busy to prep a salad. Now we’re starving again and we’ll eat anything within arm’s reach. Hello, cupcakes in the office kitchen.

What that pizza lunch was missing was our (other) favorite f-word: fiber. You know, that stuff naturally found in fruits and vegetables that keeps you regular and reduces the risk of cardiovascular disease.Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. DOI: 10.3390/nu5041417

If the phrase “fiber-filled” conjures up images of boring old cereal, fear not. You’ll actually be excited to start bringing your lunch to work when you know fiber-filled food can be this freakin’ fantastic.

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1. Honey mustard salmon with shaved brussels sprout salad

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Fiber per serving: 5 grams

This recipe is a super fun way to switch up your packed salad routine. The brussels sprouts are a filling, high fiber alternative to lettuce, while the broiled salmon needs to be served room temp, so it’s perfect at work.

2. 5-minute lentil tomato salad

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Fiber per serving: 9 grams

Don’t you hate meals that take longer to prepare than they do to eat? This isn’t one of those. It takes all of 5 minutes to throw canned lentils, plump cherry tomatoes, and chives in a bowl.

Keep it simple with just salt and vinegar, or take an extra 30 seconds to throw in some chopped basil and garlic for even more flavor.

3. Charred kale and farro salad with salmon

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Fiber per serving: 9 grams

With more fiber per serving than brown rice, farro is a pantry must-have. This recipe does require you soak it overnight before cooking, but it’s so worth it.

Pile it on a bed of kale, top with salmon for protein, and sprinkle with sesame seeds for a lunch that throws the “salad = rabbit food” stereotype out the window.

4. Spiced raisin and pine nut salad

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Fiber per serving: 17 grams

This lettuce-free salad takes the road less traveled in several ways: from the not-so-common barley base to the funky combination of curry powder, cinnamon, and turmeric to brighten it all up.

In your rush to get out the door, don’t skimp on the spices — they’re super easy to find, and they make all the difference.

5. Healthy chicken chickpea chopped salad

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Fiber per serving: 9 grams

It’s all about exciting textures and flavors in this recipe. Jazz up your standard chicken salad by throwing in some chickpeas for extra protein, natural sweetness from corn, and a savory bite from the goat cheese.

6. Marinated tempeh salad

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Fiber per serving: 17 grams

Between the tempeh, sweet potato, and veggies, there’s enough fiber in here for about half of the daily recommendation! Not too shabby for just one meal.

But as far as taste is concerned, it’s really all about the creamy tahini marinade. Let your tempeh soak in it as long as possible before grilling to get maximum flavor.

7. Zucchini noodle caprese salad

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Fiber per serving: 10 grams

Chickpeas give more oomph to the tomato and mozzarella combo to make it a fiber-rich meal with a little extra protein. And with the zoodles at its base, it’s basically like eating a big bowl of pasta.

8. Black bean avocado tuna salad sandwiches

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Fiber per serving: 6 grams

Forgot to pack lunch the night before but really don’t want to resort to takeout? Been there.

Here’s something that you can pull together 5 minutes before leaving for work without skimping on nutrition or taste. Pack your bread or crackers separately for easy assembly in the office kitchen.

9. Turkey tortilla wrap with avocado cream

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Fiber per serving: 11 grams

These wraps are made healthier by the swap of an avocado-Greek yogurt spread instead of regular mayo. And the no-fuss filling of tomatoes, lettuce and turkey may take you back to school days. Ah, such simpler times…

10. Roasted red pepper, carrot, and hummus sandwich

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Fiber per serving: 8 grams

Even something simple like switching from whole-wheat sliced bread to a whole-wheat baguette can make your typical sandwich a whole lot more exciting. Slather with a sriracha-spiced hummus, pile on your favorite veggies, and dig in.

11. Chickpea salad wraps

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Fiber per serving: 11 grams

For a lighter-carb meal in sandwich-like packaging, using collard greens or lettuce leaves in place of bread or wraps is a great option. Here, they’re the envelopes for a chickpea mixture that’s packed with fiber, so you’ll be full even without the grains.

12. Grilled vegetable wrap with hummus

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Fiber per serving: 16 grams

The grilled veggie wrap is a total lunchtime staple, but many restaurant versions come with way more oil and way larger tortillas than necessary.

This one uses just a touch of olive oil, hummus for extra flavor, and whole-wheat tortillas for a lunch that goes easier on the fat and carbs but still manages to pack in lots of fiber in every serving.

13. Mediterranean grilled chicken wrap

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Fiber per serving: 7 grams

Straightforward, simple, and satisfying: This Mediterranean recipe is the perfect no-nonsense weekday lunch, covering all nutritional bases in one neat package. While this blogger calls for roasted garlic hummus, feel free to use your favorite variety.

14. Green goddess sandwiches

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Fiber per serving: 25 grams

We can’t think of a better name for this recipe — after all, four of its seven main ingredients are green. With avocado, cucumbers, and sprouts tucked between thick slices of multigrain bread, this is one unforgettable vegetarian sandwich.

15. Turkey, apple, and brie sandwich with apple cider mayo

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Fiber per serving: 5 grams

Crisp apples, soft brie, sliced meat, and crusty French bread — this is pretty much a cheese plate in sandwich form. Pack in a good handful of arugula for some extra fiber, and you’ve got yourself a lunch that you’ll be tempted to dig into way before noon.

16. Black beans and cauliflower rice

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Fiber per serving: 15 grams

Make one head of cauliflower go a long way by pulsing it into a base for this grain-free take on beans and rice. With a bit of sautéing, some Mexican spices, and chopped veggies, it’ll be hard to tell the difference between this and the restaurant version.

17. The best avocado pasta

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Fiber per serving: 11 grams

Heat up this pasta in the office microwave if you’d like, but rest assured it’s actually delicious cold too. The creamy avocado sauce is rich, but thanks to lots of zesty lemon juice, the meal doesn’t feel overly heavy.

Pro tip: Make it vegan by omitting the Parmesan.

18. Greek quinoa bowls

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Fiber per serving: 9 grams

Swap out lettuce for protein-packed quinoa in this easy, perfect-for-toting-in-Tupperware dish. Ready in less than 15 minutes and even better tasting once it’s had time to sit, this is the ideal meal to make in advance.

19. Baked sweet potato tacos

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Fiber per serving: 11 grams

Forgoing the crispy shell altogether, the sweet potatoes in this recipe are a higher fiber vehicle for the spiced black bean mixture.

These unconventional tacos do run the risk of falling over a bit in your lunchbox, but what’s a little mess with a meal that tastes this good and takes hardly any time to make? Bring a fork, and you’ll be good to go.

20. 5-ingredient sweet potato black bean chili

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Fiber per serving: 9 grams

Make a big ol’ batch of this chili over the weekend to make your lunch a no-brainer throughout the week.

The store-bought salsa is a healthy shortcut that does most of the work, while pantry spices, sweet potatoes, and black beans add tons of fresh flavor and nutrients to make it a substantial meal.

21. Whole-wheat pasta with fresh tomatoes and herbs

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Fiber per serving: 8 grams

Don’t dismiss pasta as just a dinnertime dish. With whole-wheat pasta and fresh tomatoes in an olive oil dressing (instead of a heavy sauce), this is light enough to enjoy for lunch without sending you into a carb-induced nap afterward.

22. Healthy homemade instant noodles

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Fiber per serving: 5 grams

Ditch the brown paper bag at home for a mason jar that does double duty as your lunchbox and your noodle bowl in this super fun to eat, healthier take on instant ramen.

With no sketchy seasoning packages or excessive sodium, it’s all about fresh ingredients in this homemade ramen recipe. Just add water and slurp away.

It’s recommended that we each get at least 25 grams of fiber per day for women, or 38 grams per day for men, to keep our gut health in check. Yet, most Americans are falling short — as in, 95 percent of the population.Quagliani D, et al. (2017). Closing America’s fiber intake gap. DOI: 10.1177/1559827615588079

While 25 grams might seem like a lot, it’s easier than you think. Focus on squeezing in a few grams here and a few grams there throughout the day, rather than tackling the numbers in one meal.

Start with this list of fiber-filled breakfast recipes, then choose a lunch from our roundup to keep you full and fueled all afternoon. By the time you get to dinner, you’ll be well on your way to hitting the mark for the day.

22 High-Fiber Lunch Recipes (2024)


What is a good fiber rich meal for lunch? ›

22 high fiber foods to eat
  • Pears (3.1 grams) Pears are both tasty and nutritious and can satisfy a sweet tooth. ...
  • Strawberries (2 grams) ...
  • Avocado (6.7 grams) ...
  • Oats (10.1 grams) ...
  • Apples (2.4 grams) ...
  • Raspberries (6.5 grams) ...
  • Bananas (2.6 grams) ...
  • Carrots (2.8 grams)
May 3, 2023

What is an example of a high fiber meal? ›

These high-fiber meals, 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 Americans—25 grams for women and 30 grams for men.

What fast food has high fiber? ›

Chipotle, like Taco Bell, is a Mexican feast that offers a wealth of high-fiber meals, but there's often a trade-off when it comes to calories and fat. Order foods with Black Beans and Pinto Beans, as both of these are packed with fiber, containing more than 10g of the stuff for each 120-calorie serving.

What is the easiest food to eat for fiber? ›

Your best fiber choices
  • Whole-grain products.
  • Fruits.
  • Vegetables.
  • Beans, peas and other legumes.
  • Nuts and seeds.

What are 2 foods you could eat to help you get enough fiber? ›

Taking Metamucil every day can also help ensure you get the recommended amount of daily fiber along with the high-fiber foods you add to your diet.
  • Vegetables. Broccoli. It takes about 15 cups of broccoli to reach the daily recommended fiber intake. ...
  • Fruits. Avocados. ...
  • Nuts & Seeds. Almonds. ...
  • Legumes. Navy beans. ...
  • Grains. Barley.

What are the 10 best foods for fiber? ›

  • Nuts. ...
  • Popcorn. ...
  • Chia seeds. ...
  • Raspberries. ...
  • Oatmeal. ...
  • Avocados. ...
  • Asparagus. A half-cup serving delivers about 1½ grams of fiber. ...
  • Fiber supplements. Whole foods are generally the best sources of fiber, says Lategan-Potgieter.

What are 5 high fibre foods? ›

It's found in foods such as:
  • oats.
  • legumes (split peas, dried beans such as red kidney beans, baked beans and lentils)
  • fruit.
  • vegetables.
  • seeds and nuts.
  • breads, cereals and pasta.

Are salads high in fiber? ›

A green, vegetable-heavy salad is likely to be an excellent source of fiber. Most of the fiber in lettuce is insoluble fiber, which is the type that adds bulk to the contents of your intestines and keeps things moving smoothly. It also reduces your risk of things like diverticulitis, hemorrhoids, and constipation.

Is pizza high in fiber? ›

However, all pizzas, no matter how they're prepared, are typically made using refined wheat flour. This type of flour is low in fiber and, therefore, less filling than whole-grain flours. Eating refined grain products — such as ready-made meals like pizza — has been linked to weight gain.

What is the number 1 healthiest fast food restaurant? ›

Coming in on top as the healthiest fast food restaurant was Little Caesars.
  • Little Caesars.
  • Starbucks.
  • Dairy Queen.
  • McDonald's.
  • Subway.
  • Taco Bell.
  • Arby's.
  • Dunkin' Donuts.
Mar 9, 2021

How can I eat fast food and still get fiber? ›

Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and nutrients from a fast food menu. If you plan ahead, you can bring healthy sides and toppings like dried fruit, nuts and seeds, carrot sticks, apple or pear slices, and cottage cheese or yogurt.

What 3 foods have the most fiber? ›

Fruits and Vegetables

(Eat the apple peels -- that's where the most fiber is!) Raspberries win the fiber race at 8 grams per cup. Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.

Is peanut butter high fiber? ›

Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).

Are potatoes high in fiber? ›

Fibers. Even though potatoes are not a high fiber food, they may provide a significant source of fiber for those who eat them regularly. The level of fiber is highest in the skin, which makes up 1–2% of the potato. In fact, dried skins are about 52% fiber (6).

What to eat for dinner that has fiber? ›

High-fiber recipes
  • Artichoke dip.
  • Artichoke, spinach and white bean dip.
  • Artichokes alla Romana.
  • Baba ghanoush.
  • Black bean and corn relish.
  • Chicken and zucchini quesadilla.
  • Crispy potato skins.
  • Fruit salsa and sweet chips.

How can I add more fiber to my meals? ›

Here are 7 ways to add 5 grams of fiber to your meals.
  1. Sprinkle in chia seeds. A 2-teaspoon serving of chia seeds contains about 5 grams of fiber. ...
  2. Add leafy greens. ...
  3. Snack on fruit. ...
  4. Swap in beans. ...
  5. Top it with avocados. ...
  6. Eat oats for breakfast. ...
  7. Choose whole grains.
Apr 12, 2022

Is chicken high in fiber? ›

Fiber is found in many different plant foods, including grains, vegetables, fruits, legumes (dried beans, peas and lentils) and nuts and seeds. Meat, chicken, turkey, fish and dairy products do not contain dietary fiber. However, avoid tough meats because they may be difficult to digest.

Is Peanut Butter high in fiber? ›

Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).


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