12 Fibermaxxing Dinner Recipes

Dinner is often the largest meal of the day, making it a crucial opportunity to load up on fiber. A high-fiber dinner helps promote satiety, preventing late-night snacking, and works overnight to support a healthy digestive system. These “fibermaxxing” dinner recipes are designed to be hearty, flavorful, and deeply satisfying, proving that a fiber-rich diet is anything but boring.

From comforting classics to globally-inspired dishes, these 12 recipes showcase the versatility of high-fiber ingredients. They incorporate a wide range of whole grains, legumes, vegetables, and lean proteins to create balanced and delicious evening meals. Whether you’re cooking for a family or prepping meals for one, these recipes will make your dinners both enjoyable and exceptionally healthy.

---

1. Hearty Black Bean & Quinoa Enchiladas

This vegetarian take on a Mexican classic is both filling and incredibly flavorful. The combination of black beans and quinoa provides a complete protein and a massive dose of fiber.

• Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 (15-ounce) can black beans, rinsed
  • 1 cup cooked quinoa
  • 1 cup enchilada sauce, divided
  • 1 teaspoon cumin
  • 8 corn tortillas
  • Optional: ½ cup shredded Monterey Jack cheese
• Instructions:
  1. Preheat oven to 375°F (190°C). In a skillet, heat olive oil and sauté onion and bell pepper until soft. Add garlic and cook for 1 minute.
  2. Stir in the black beans, cooked quinoa, ½ cup of enchilada sauce, and cumin. Cook for 5 minutes.
  3. Warm the corn tortillas to make them pliable. Spoon the filling into each tortilla, roll it up, and place it seam-side down in a baking dish.
  4. Pour the remaining enchilada sauce over the top and sprinkle with cheese, if using.
  5. Bake for 20 minutes, until bubbly and heated through.
• Nutritional Highlight: Approximately 15-18 grams of fiber per serving.

---

2. Lentil Shepherd’s Pie with Sweet Potato Topping

A comforting and rustic dish where a savory lentil and vegetable base is topped with a creamy, fiber-rich sweet potato mash.

• Ingredients:
  • For the filling: 1 tbsp olive oil, 1 onion, 2 carrots, 1 cup brown lentils, 4 cups vegetable broth, 1 tsp thyme.
  • For the topping: 2 large sweet potatoes, peeled and cubed, 2 tbsp milk (or milk alternative), salt, and pepper.
• Instructions:
  1. Boil the sweet potatoes until tender. Drain and mash with milk, salt, and pepper until smooth.
  2. For the filling, sauté onion and carrots in oil until soft. Add lentils, broth, and thyme. Simmer for 30-40 minutes until lentils are tender and the mixture is thick.
  3. Preheat oven to 400°F (200°C). Spread the lentil mixture in a baking dish.
  4. Top with the mashed sweet potatoes, spreading evenly.
  5. Bake for 20-25 minutes, until the topping is lightly browned and the filling is bubbly.
• Nutritional Highlight: Approximately 20-22 grams of fiber per serving.

---

3. Chickpea and Spinach Curry

This quick and easy curry is packed with plant-based protein and fiber. It’s a perfect weeknight meal that doesn’t compromise on flavor.

• Ingredients:
  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 tablespoon curry powder
  • 1 (15-ounce) can chickpeas, rinsed
  • 1 (14.5-ounce) can diced tomatoes
  • 1 (13.5-ounce) can light coconut milk
  • 5 ounces fresh spinach
  • Serve with: Cooked brown rice or quinoa
• Instructions:
  1. In a large skillet, heat coconut oil. Sauté onion until soft. Add garlic and ginger and cook for 1 minute.
  2. Stir in the curry powder and cook for another minute until fragrant.
  3. Add the chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for 10 minutes.
  4. Stir in the spinach and cook until wilted, about 2-3 minutes.
  5. Serve hot over brown rice or quinoa.
• Nutritional Highlight: Approximately 18-20 grams of fiber per serving (with brown rice).

---

4. Salmon with Roasted Asparagus & Barley

A perfectly balanced meal featuring omega-3 rich salmon, fibrous asparagus, and the wonderfully chewy ancient grain, barley.

• Ingredients:
  • 1 cup pearl barley, rinsed
  • 3 cups water or broth
  • 1 bunch asparagus, trimmed
  • 1 tablespoon olive oil
  • 2 (6-ounce) salmon fillets
  • Salt, pepper, and lemon wedges for serving
• Instructions:
  1. Cook barley in water or broth according to package directions, typically simmering for 40-50 minutes.
  2. Preheat oven to 400°F (200°C). Toss asparagus with olive oil, salt, and pepper. Roast for 10-12 minutes.
  3. Season salmon fillets with salt and pepper. You can roast them alongside the asparagus for the last 12-15 minutes of cooking time, or pan-sear them in a hot skillet for 4-5 minutes per side.
  4. Serve the salmon with a side of roasted asparagus and cooked barley. Squeeze lemon juice over the salmon before serving.
• Nutritional Highlight: Approximately 15-17 grams of fiber per serving.

---

5. Hearty Three-Bean Chili

This vegetarian chili is so hearty and flavorful, you won’t miss the meat. The combination of three types of beans makes it a fiber superstar.

• Ingredients:
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 bell peppers, chopped
  • 3 cloves garlic, minced
  • 1 (15-oz) can each of black beans, kidney beans, and pinto beans, rinsed
  • 1 (28-oz) can crushed tomatoes
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
• Instructions:
  1. In a large pot, heat oil and sauté onion and bell peppers until soft.
  2. Add garlic and cook for one minute. Stir in chili powder and cumin.
  3. Add all three cans of beans and the crushed tomatoes. Stir to combine.
  4. Bring to a simmer and cook for at least 30 minutes, or up to an hour, to allow flavors to meld. Serve with your favorite chili toppings.
• Nutritional Highlight: Approximately 25-30 grams of fiber per serving.

---

6. Stuffed Acorn Squash with Quinoa & Cranberries

Acorn squash serves as an edible, fiber-rich bowl for a delicious filling of quinoa, nuts, and fruit. It’s a beautiful and festive main course.

• Ingredients:
  • 1 acorn squash, halved and seeds removed
  • 1 tablespoon olive oil
  • 1 cup cooked quinoa
  • ¼ cup chopped pecans, toasted
  • ¼ cup dried cranberries
  • 1 tablespoon maple syrup
• Instructions:
  1. Preheat oven to 400°F (200°C). Brush the inside of the squash with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 25-30 minutes.
  2. In a bowl, combine the cooked quinoa, pecans, cranberries, and maple syrup.
  3. Flip the squash halves over and fill with the quinoa mixture.
  4. Return to the oven and bake for another 10-15 minutes, until the squash is tender.
• Nutritional Highlight: Approximately 14-16 grams of fiber per serving.

---

7. Whole-Wheat Pasta with Broccoli & White Beans

A simple, rustic Italian dish that comes together quickly. The white beans add a creamy texture and a significant fiber and protein boost.

• Ingredients:
  • 8 ounces whole-wheat penne pasta
  • 1 large head of broccoli, cut into florets
  • 2 tablespoons olive oil
  • 3 cloves garlic, thinly sliced
  • 1 (15-ounce) can cannellini beans, rinsed
  • Pinch of red pepper flakes
  • Optional: Grated Parmesan cheese
• Instructions:
  1. Cook the pasta according to package directions. In the last 4 minutes of cooking, add the broccoli florets to the pot.
  2. Meanwhile, heat olive oil in a large skillet. Add the sliced garlic and red pepper flakes and cook for 1-2 minutes until fragrant.
  3. Drain the pasta and broccoli, reserving ½ cup of the pasta water. Add the pasta, broccoli, and white beans to the skillet. Toss to combine, adding a splash of pasta water to create a light sauce.
  4. Serve topped with Parmesan cheese, if desired.
• Nutritional Highlight: Approximately 16-18 grams of fiber per serving.

---

8. Mushroom & Barley Risotto

Barley stands in for Arborio rice in this earthy, creamy risotto, lending a wonderful chewy texture and a much higher fiber content.

• Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 8 ounces mushrooms, sliced
  • 1 cup pearl barley, rinsed
  • ½ cup dry white wine (optional)
  • 4-5 cups hot vegetable broth
  • 2 tablespoons chopped parsley
  • ¼ cup grated Parmesan cheese
• Instructions:
  1. In a large pot, heat oil. Sauté onion until soft. Add mushrooms and cook until they release their liquid and brown.
  2. Add the barley and toast for 1 minute. Add the wine, if using, and cook until it evaporates.
  3. Add the hot broth one ladleful at a time, stirring frequently and waiting until each addition is absorbed before adding the next. This process will take about 40-50 minutes.
  4. Once the barley is tender and the risotto is creamy, stir in the parsley and Parmesan cheese.
• Nutritional Highlight: Approximately 12-15 grams of fiber per serving.

---

9. Chicken & Vegetable Stir-fry with Brown Rice

A classic stir-fry is a quick and easy way to pack in a ton of vegetables. Serving it with brown rice instead of white rice makes it a high-fiber meal.

• Ingredients:
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 4 cups mixed vegetables (broccoli, snap peas, bell peppers, carrots)
  • Sauce: ¼ cup soy sauce, 2 tablespoons honey, 1 clove garlic (minced)
  • Serve with: 2 cups cooked brown rice
• Instructions:
  1. In a bowl, toss the chicken with 1 tablespoon of soy sauce.
  2. Heat sesame oil in a large wok or skillet over high heat. Add the chicken and cook until browned. Remove from skillet.
  3. Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes, until crisp-tender.
  4. Return the chicken to the skillet. Whisk the sauce ingredients together and pour into the skillet. Cook for 1-2 minutes until the sauce thickens and coats everything.
  5. Serve immediately over hot cooked brown rice.
• Nutritional Highlight: Approximately 13-15 grams of fiber per serving.

---

10. Fish Tacos with Avocado & Cabbage Slaw

Light, fresh, and flavorful, these tacos use corn tortillas and a crunchy cabbage slaw to maximize fiber content.

• Ingredients:
  • 1 lb firm white fish (like cod or tilapia), cut into strips
  • 1 teaspoon chili powder
  • 8 corn tortillas
  • Slaw: 2 cups shredded cabbage, ¼ cup chopped cilantro, 2 tbsp lime juice
  • Topping: 1 avocado, sliced
• Instructions:
  1. Toss the fish strips with chili powder, salt, and pepper. Pan-sear in a lightly oiled skillet for 2-3 minutes per side until cooked through.
  2. In a bowl, combine the shredded cabbage, cilantro, and lime juice to make the slaw.
  3. Warm the corn tortillas.
  4. Assemble the tacos by placing a few pieces of fish in each tortilla, then topping with the cabbage slaw and a few slices of avocado.
• Nutritional Highlight: Approximately 10-12 grams of fiber per serving (2 tacos).

---

11. Eggplant & Lentil Moussaka

A vegetarian version of the Greek classic that uses lentils instead of ground meat for a hearty, fiber-rich filling, layered with slices of tender eggplant.

• Ingredients:
  • 2 medium eggplants, sliced
  • 2 tbsp olive oil
  • Lentil Filling: 1 onion, 2 cloves garlic, 1 cup brown lentils, 1 (14.5-oz) can crushed tomatoes, 1 tsp oregano.
  • Optional: Béchamel sauce or cheese for topping.
• Instructions:
  1. Preheat oven to 400°F (200°C). Brush eggplant slices with olive oil and roast for 20 minutes until tender.
  2. Meanwhile, make the filling: Sauté onion and garlic, then add lentils, tomatoes, and oregano. Simmer for 20-25 minutes until lentils are cooked.
  3. In a baking dish, layer the roasted eggplant slices and the lentil mixture, finishing with a layer of eggplant.
  4. Top with a simple béchamel sauce or cheese if desired.
  5. Bake for 25-30 minutes until golden and bubbly.
• Nutritional Highlight: Approximately 18-20 grams of fiber per serving.

---

12. Tofu & Broccoli with Spicy Peanut Sauce

This dish is a flavor explosion, with crispy tofu and tender broccoli coated in a creamy, spicy peanut sauce. It’s a vegan dinner that’s both satisfying and simple.

• Ingredients:
  • 1 block (14 oz) extra-firm tofu, pressed and cubed
  • 1 large head of broccoli, cut into florets
  • 1 tbsp sesame oil
  • Peanut Sauce: ½ cup creamy peanut butter, ¼ cup water, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tsp sriracha (or to taste).
  • Serve with: Cooked quinoa
• Instructions:
  1. Preheat oven to 400°F (200°C). Toss tofu and broccoli with sesame oil and spread on a baking sheet. Roast for 20-25 minutes, until tofu is golden and broccoli is tender.
  2. While the tofu and broccoli are roasting, whisk all the peanut sauce ingredients together in a bowl until smooth.
  3. In a large bowl, toss the roasted tofu and broccoli with the peanut sauce.
  4. Serve immediately over a bed of cooked quinoa.
• Nutritional Highlight: Approximately 16-19 grams of fiber per serving.