12 High-Fiber Dinner Ideas

Dinner is a great time to load up on fiber, which can aid in digestion and promote a feeling of fullness, preventing late-night snacking. A high-fiber dinner can also contribute to better sleep and a healthier gut. From hearty stews and curries to flavorful stir-fries and bakes, there are many delicious and satisfying ways to make your evening meal a fiber-rich one. Here are 12 high-fiber dinner ideas, complete with full recipes, to help you end your day on a healthy and delicious note.

1. Hearty Black Bean and Vegetable Chili

A classic chili is a perfect high-fiber dinner. This vegetarian version is packed with beans, vegetables, and spices for a warm and satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: shredded cheese, sour cream or Greek yogurt, chopped fresh cilantro, diced avocado

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the black beans, kidney beans, diced tomatoes, vegetable broth, chili powder, and cumin.
4. Bring to a boil, then reduce the heat and simmer for at least 30 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste. Serve hot with your favorite toppings.

2. Baked Salmon with Roasted Vegetables

This one-pan meal is not only easy to make and clean up, but it’s also packed with fiber from the vegetables and omega-3 fatty acids from the salmon.

Ingredients:

• 1 pound salmon fillet
• 1 head of broccoli, cut into florets
• 1 bell pepper, sliced
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon dried herbs (e.g., oregano, thyme)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the broccoli, bell pepper, and red onion with olive oil, dried herbs, salt, and pepper.
2. Roast the vegetables for 15 minutes.
3. Push the vegetables to the side of the baking sheet and place the salmon fillet in the center. Drizzle the salmon with a little olive oil and season with salt and pepper.
4. Return the baking sheet to the oven and bake for another 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve with lemon wedges to squeeze over the salmon and vegetables.

3. Vegetable Stir-fry with Brown Rice

A quick and easy stir-fry is a great way to use up any vegetables you have on hand. Serving it with brown rice adds a good dose of fiber.

Ingredients:

• 1 tablespoon sesame oil
• 1 block firm tofu, pressed and cubed
• 4 cups mixed vegetables (e.g., broccoli, snap peas, carrots, bell peppers)
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• For the sauce:
  • 1/4 cup soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
• Cooked brown rice for serving

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
2. Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes, or until tender-crisp.
3. Add the garlic and ginger and cook for another minute until fragrant.
4. In a small bowl, whisk together the soy sauce, honey or maple syrup, and rice vinegar. Pour the sauce over the vegetables and stir to coat.
5. Return the tofu to the skillet and toss everything together. Serve the stir-fry over cooked brown rice.

4. Quinoa-Stuffed Bell Peppers

These stuffed bell peppers are a colorful, nutritious, and satisfying meal. The filling is made with quinoa, black beans, and corn, making them a great source of fiber and plant-based protein.

Ingredients:

• 4 bell peppers, any color, halved lengthwise and seeds removed
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• 1/2 cup salsa
• 1 teaspoon chili powder
• 1/2 cup shredded cheese (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bell pepper halves in a baking dish.
2. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and chili powder.
3. Spoon the filling into the bell pepper halves.
4. Cover the baking dish with foil and bake for 30 minutes.
5. Uncover, sprinkle with cheese (if using), and bake for another 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.

5. Lentil Shepherd’s Pie

A vegetarian twist on a classic comfort food, this shepherd’s pie is made with a savory lentil filling and topped with a creamy sweet potato mash.

Ingredients:

• For the filling:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
• For the topping:
  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons milk or butter
  • Salt and pepper to taste

Instructions:

1. First, make the filling. Heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook until softened. Add the garlic and cook for another minute.
2. Stir in the lentils, vegetable broth, tomato paste, and thyme. Bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender and the mixture has thickened.
3. While the filling is cooking, make the topping. Boil the sweet potatoes in a large pot of water until tender. Drain and mash with milk or butter, and season with salt and pepper.
4. Preheat your oven to 375°F (190°C). Spread the lentil filling in the bottom of a baking dish and top with the sweet potato mash.
5. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

6. One-Pan Roasted Chicken and Vegetables

This is an easy and delicious weeknight dinner with minimal cleanup. The chicken and vegetables are roasted together on one pan, creating a flavorful and high-fiber meal.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 pound Brussels sprouts, trimmed and halved
• 2 sweet potatoes, peeled and cubed
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the Brussels sprouts, sweet potatoes, and red onion with olive oil, smoked paprika, salt, and pepper.
2. Arrange the vegetables in a single layer and place the chicken thighs on top.
3. Roast for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender and caramelized.

7. Creamy Tomato and Spinach Pasta

This creamy and delicious pasta dish is made with whole-wheat pasta for extra fiber. The sauce is made with tomatoes, spinach, and a touch of cream for richness.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 4 cups fresh spinach
• 1/4 cup heavy cream or coconut cream
• Salt and pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant.
3. Stir in the diced tomatoes and cook for 5 minutes, or until the sauce has thickened slightly.
4. Stir in the spinach and cook until wilted.
5. Stir in the heavy cream or coconut cream and season with salt and pepper.
6. Add the cooked pasta to the skillet and toss to coat. Serve hot with grated Parmesan cheese, if desired.

8. Hearty Minestrone Soup

Minestrone is a classic Italian soup that is packed with vegetables, beans, and pasta. It’s a complete and satisfying meal in a bowl.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 6 cups vegetable broth
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup small whole-wheat pasta
• 2 cups chopped kale or spinach
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute.
3. Stir in the vegetable broth, kidney beans, diced tomatoes, and oregano. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the pasta and cook for another 10 minutes, or until the pasta is al dente.
5. Stir in the kale or spinach and cook until wilted. Season with salt and pepper to taste. Serve hot.

9. Black Bean Burgers on Whole-Wheat Buns

These homemade black bean burgers are a healthy and high-fiber alternative to traditional beef burgers. They are packed with flavor and have a satisfying texture.

Ingredients:

• 1 (15-ounce) can black beans, rinsed, drained, and patted dry
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 4 whole-wheat burger buns
• Your favorite burger toppings (e.g., lettuce, tomato, onion, avocado)

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Stir in the breadcrumbs, onion, garlic, chili powder, and cumin. Season with salt and pepper.
3. Divide the mixture into four equal portions and shape them into patties.
4. Cook the patties in a lightly oiled skillet over medium heat for 4-5 minutes per side, or until heated through and lightly browned.
5. Serve the black bean burgers on whole-wheat buns with your favorite toppings.

10. Chicken and White Bean Chili

A lighter take on chili, this version is made with chicken and white beans. It’s a flavorful and high-fiber dinner that is perfect for a weeknight meal.

Ingredients:

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1 (4-ounce) can diced green chiles
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
2. Add the onion to the pot and cook until softened. Add the garlic and cook for another minute.
3. Stir in the chicken broth, cannellini beans, green chiles, and cumin. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Return the chicken to the pot and cook for another 5 minutes, or until the chicken is cooked through.
5. Season with salt and pepper to taste. Serve hot.

11. Roasted Vegetable and Chickpea Tacos

Tacos are a fun and easy dinner option. These vegetarian tacos are filled with roasted vegetables and chickpeas for a high-fiber and flavorful meal.

Ingredients:

• 2 cups chopped mixed vegetables (e.g., bell peppers, onions, zucchini)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 8 small whole-wheat tortillas
• Your favorite taco toppings (e.g., salsa, avocado, cilantro, lime)

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the vegetables and chickpeas with olive oil and chili powder.
2. Roast for 20-25 minutes, or until the vegetables are tender and the chickpeas are slightly crispy.
3. Warm the tortillas in a dry skillet or in the microwave.
4. Fill the tortillas with the roasted vegetables and chickpeas and top with your favorite taco toppings.

12. Curried Lentils with Spinach

This flavorful and aromatic curry is made with red lentils, which cook quickly and are a great source of fiber. It’s a warm and comforting dinner that is both healthy and delicious.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tablespoon curry powder
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked brown rice or quinoa for serving

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened.
2. Add the garlic and ginger and cook for another minute until fragrant.
3. Stir in the curry powder and cook for another 30 seconds.
4. Stir in the red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the lentils are tender.
5. Stir in the spinach and cook until wilted.
6. Season with salt and pepper to taste. Serve the curried lentils over cooked brown rice or quinoa.