12 High-Fiber Lunch Ideas

Lunch is the perfect opportunity to refuel your body and get a healthy dose of fiber to power you through the afternoon. A high-fiber lunch can help stabilize your blood sugar levels, prevent that dreaded afternoon slump, and keep you feeling full and satisfied until dinner. From hearty soups and salads to flavorful bowls and sandwiches, there are many delicious ways to incorporate more fiber into your midday meal. Here are 12 high-fiber lunch ideas, complete with full recipes, to help you create nutritious and satisfying lunches.

1. Hearty Lentil Soup

Lentil soup is a classic, comforting, and incredibly nutritious lunch. Lentils are an excellent source of fiber and plant-based protein, making this soup both filling and healthy.

Ingredients:

• 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
• 6 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• 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, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot.

2. Chickpea Salad Sandwich

This vegetarian take on a classic chicken salad sandwich is made with chickpeas, which are packed with fiber and protein. It’s a quick, easy, and delicious lunch option.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/4 cup mayonnaise or Greek yogurt
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 4 slices whole-grain bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the mayonnaise or Greek yogurt, celery, red onion, and Dijon mustard.
3. Season with salt and pepper to taste.
4. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

3. Black Bean Burrito Bowl

A deconstructed burrito in a bowl, this recipe is a great way to get a balanced and fiber-rich lunch. It’s also easily customizable with your favorite toppings.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup salsa
• 1/4 avocado, diced
• 2 tablespoons chopped fresh cilantro
• Lime wedges for serving

Instructions:

1. In a bowl, combine the cooked brown rice, black beans, and corn.
2. Top with salsa, avocado, and cilantro.
3. Serve with a lime wedge to squeeze over the top.

4. Quinoa Salad with Chickpeas and Vegetables

This refreshing and colorful salad is packed with protein, fiber, and a variety of vitamins and minerals. It’s a perfect make-ahead lunch that you can enjoy throughout the week.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, chickpeas, cucumber, bell pepper, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.

5. Stuffed Sweet Potato with Black Beans and Hummus

A simple yet incredibly satisfying and nutritious lunch. The combination of sweet potato, black beans, and hummus provides a great balance of fiber, protein, and healthy fats.

Ingredients:

• 1 medium sweet potato
• 1/2 cup canned black beans, rinsed and drained
• 2 tablespoons hummus
• 1 tablespoon chopped fresh cilantro
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potato several times with a fork and bake for 45-60 minutes, or until tender.
2. Once cooked, split the sweet potato open and fluff the inside with a fork.
3. Top with the black beans, hummus, and cilantro. Season with salt and pepper to taste.

6. Veggie & Hummus Sandwich

This sandwich is a simple and quick way to get a serving of vegetables and fiber. Use your favorite whole-grain bread and hummus flavor.

Ingredients:

• 2 slices whole-grain bread
• 2-3 tablespoons hummus
• 1/4 cup sliced cucumber
• 1/4 cup grated carrots
• 1/4 cup spinach leaves
• Salt and pepper to taste

Instructions:

1. Spread the hummus on both slices of bread.
2. Layer the cucumber, carrots, and spinach on one slice of bread.
3. Season with salt and pepper, then top with the other slice of bread.

7. Southwest Black-Bean Pasta Salad

This pasta salad is a fun and flavorful way to get your fiber. Using black bean pasta increases the fiber and protein content significantly.

Ingredients:

• 2 cups cooked black bean pasta
• 1 cup corn, fresh or frozen
• 1/2 cup diced red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked black bean pasta, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, chili powder, salt, and pepper.
3. Pour the dressing over the pasta salad and toss to combine. Serve chilled or at room temperature.

8. Hearty Chickpea & Spinach Stew

A warm and comforting stew that is both nutritious and easy to make. This stew is packed with fiber from the chickpeas and spinach.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 2 cups vegetable broth
• 4 cups fresh spinach
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the chickpeas, diced tomatoes, vegetable broth, and smoked paprika. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the spinach and cook until wilted, about 2-3 minutes.
5. Season with salt and pepper to taste. Serve hot.

9. Green Goddess Salad with Chickpeas

This vibrant and flavorful salad is a great way to get your greens and fiber. The creamy Green Goddess dressing is made with fresh herbs, yogurt, and avocado.

Ingredients:

• 4 cups mixed greens
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• For the dressing:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup fresh parsley
  • 1/4 cup fresh chives
  • 2 tablespoons lemon juice
  • 1/4 avocado
  • Salt and pepper to taste

Instructions:

1. To make the dressing, combine all dressing ingredients in a blender and blend until smooth.
2. In a large bowl, combine the mixed greens, chickpeas, cucumber, and cherry tomatoes.
3. Drizzle with the Green Goddess dressing and toss to combine. Serve immediately.

10. Crispy Chickpea Grain Bowl

This bowl is all about texture and flavor. Crispy roasted chickpeas are the star of the show, providing a satisfying crunch and a good dose of fiber.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed, drained, and patted dry
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cooked quinoa or brown rice
• 2 cups chopped kale
• For the dressing:
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2-3 tablespoons water

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the chickpeas with olive oil, smoked paprika, salt, and pepper. Roast for 20-25 minutes, or until crispy.
2. While the chickpeas are roasting, prepare the dressing by whisking together the tahini, lemon juice, and water until smooth.
3. To assemble the bowls, divide the cooked quinoa or brown rice and kale between two bowls. Top with the crispy chickpeas and drizzle with the tahini dressing.

11. Roasted Veggie & Tofu Brown Rice Bowl

A colorful and nutritious bowl that is perfect for a healthy and satisfying lunch. Roasting the vegetables brings out their natural sweetness.

Ingredients:

• 1 cup chopped mixed vegetables (e.g., broccoli, bell peppers, zucchini)
• 1/2 block firm tofu, cubed
• 1 tablespoon soy sauce
• 1 cup cooked brown rice
• For the sauce:
  • 2 tablespoons peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1-2 tablespoons water

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the vegetables and tofu with 1 tablespoon of soy sauce. Roast for 20-25 minutes, or until the vegetables are tender and the tofu is golden.
2. While the vegetables and tofu are roasting, prepare the sauce by whisking together the peanut butter, soy sauce, lime juice, and water until smooth.
3. To assemble the bowls, divide the cooked brown rice between two bowls. Top with the roasted vegetables and tofu, and drizzle with the peanut sauce.

12. Thai-Style Chopped Salad with Sriracha Tofu

This salad is a flavor explosion with a spicy kick. The combination of fresh vegetables, herbs, and spicy tofu makes for a delicious and high-fiber lunch.

Ingredients:

• 1/2 block firm tofu, pressed and cubed
• 1 tablespoon Sriracha
• 1 tablespoon soy sauce
• 4 cups chopped romaine lettuce
• 1 cup shredded carrots
• 1/2 cup chopped cucumber
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint
• For the dressing:
  • 2 tablespoons lime juice
  • 1 tablespoon peanut butter
  • 1 tablespoon soy sauce
  • 1 teaspoon honey or maple syrup

Instructions:

1. In a small bowl, toss the tofu with the Sriracha and soy sauce. You can either pan-fry the tofu until crispy or bake it at 400°F (200°C) for 20-25 minutes.
2. While the tofu is cooking, prepare the dressing by whisking together the lime juice, peanut butter, soy sauce, and honey or maple syrup.
3. In a large bowl, combine the romaine lettuce, carrots, cucumber, cilantro, and mint.
4. Top the salad with the cooked tofu and drizzle with the peanut dressing. Toss to combine and serve immediately.