20 Good Easy High Fiber Lunch Bowls

A satisfying and nutritious lunch is essential for maintaining energy levels and focus throughout the afternoon. High-fiber lunch bowls are an excellent way to ensure you’re getting a balanced meal that will keep you feeling full and energized. Incorporating a variety of whole grains, lean proteins, and fresh vegetables, these bowls are not only packed with fiber but also a wide range of essential vitamins and minerals. Whether you’re looking for a quick and easy meal to pack for work or a delicious and healthy lunch to enjoy at home, these 20 high-fiber lunch bowls offer something for everyone.

Chicken & Fish Bowls

1. Greek Chicken Grain Bowl

This vibrant and flavorful bowl is packed with Mediterranean ingredients. The combination of grilled chicken, quinoa, and fresh vegetables makes for a light yet satisfying lunch.

Ingredients:

• 1/2 cup cooked quinoa
• 4 oz grilled chicken breast, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tbsp crumbled feta cheese
• 2 tbsp Kalamata olives
• Lemon-herb vinaigrette

Instructions:
Combine all ingredients in a bowl and toss with the vinaigrette.

2. Lemony Chicken & Kale Brown Rice Bowl

This bowl is a nutritional powerhouse, combining lean protein from the chicken, fiber from the brown rice and kale, and healthy fats from the avocado.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz shredded cooked chicken
• 1 cup kale, massaged with lemon juice
• 1/4 avocado, sliced
• 2 tbsp toasted almonds
• Lemon-tahini dressing

Instructions:
Assemble the bowl with the brown rice, chicken, and kale. Top with avocado and almonds, and drizzle with dressing.

3. Salmon Rice Bowl

This simple and elegant bowl is perfect for a quick and healthy lunch. Salmon is an excellent source of omega-3 fatty acids, and the brown rice and edamame provide a healthy dose of fiber.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz cooked salmon fillet
• 1/4 cup shelled edamame
• 1/4 cup shredded carrots
• Soy-ginger dressing

Instructions:
Flake the salmon and combine it with the rice, edamame, and carrots. Drizzle with the soy-ginger dressing.

4. Bang Bang Salmon Bowl

This bowl features a spicy and creamy “bang bang” sauce that perfectly complements the rich flavor of the salmon. The combination of textures and flavors makes this a truly addictive lunch.

Ingredients:

• 1/2 cup cooked quinoa
• 4 oz baked salmon
• 1/2 cup roasted broccoli
• Bang Bang Sauce: 1/4 cup Greek yogurt, 1 tbsp sweet chili sauce, 1 tsp sriracha

Instructions:
Combine the quinoa, salmon, and broccoli in a bowl. Whisk together the sauce ingredients and drizzle over the bowl.

5. Spicy Tuna Poke Bowl

A deconstructed sushi roll in a bowl, this poke bowl is a fresh and flavorful lunch option. The tuna provides a lean source of protein, and the variety of vegetables adds a satisfying crunch.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz sushi-grade tuna, cubed
• 1/4 cup cucumber, diced
• 1/4 cup shredded nori
• 1/4 avocado, sliced
• Spicy mayo

Instructions:
Place the rice in a bowl and top with the tuna, cucumber, nori, and avocado. Drizzle with spicy mayo.

Vegetarian & Vegan Bowls

6. Buddha Bowl

Buddha bowls are the ultimate customizable lunch. They typically feature a base of whole grains, a variety of fresh and roasted vegetables, a plant-based protein source, and a flavorful sauce.

Ingredients:

• 1/2 cup cooked quinoa or brown rice
• 1/2 cup roasted sweet potatoes
• 1/2 cup chickpeas, roasted or plain
• 1 cup mixed greens
• Turmeric-tahini sauce

Instructions:
Arrange all ingredients in a bowl and drizzle generously with the sauce.

7. Green Goddess Grain Bowl

This bowl is a celebration of all things green. The creamy Green Goddess dressing is packed with fresh herbs and adds a burst of flavor to the wholesome combination of grains and vegetables.

Ingredients:

• 1/2 cup cooked farro
• 1/2 cup steamed asparagus and peas
• 4 oz baked tofu or 1/2 cup white beans
• 1 cup spinach
• Green Goddess Dressing: 1/2 cup Greek yogurt, 1/4 cup fresh parsley, 2 tbsp chives, 1 tbsp lemon juice

Instructions:
Combine the farro, vegetables, and tofu/beans in a bowl. Blend the dressing ingredients until smooth and pour over the bowl.

8. Chipotle-Lime Cauliflower Taco Bowl

Enjoy the smoky and spicy flavors of a taco in this healthy and satisfying bowl. The roasted cauliflower is a delicious and low-carb alternative to meat, and the black beans provide a great source of fiber.

Ingredients:

• 1 cup roasted chipotle-lime cauliflower
• 1/2 cup cooked brown rice
• 1/2 cup black beans
• 1/4 cup corn salsa
• 1/4 avocado, sliced

Instructions:
Assemble the bowl with the rice, cauliflower, and black beans. Top with corn salsa and avocado.

9. Lemon-Roasted Vegetable Hummus Bowl

This plant-based bowl is both beautiful and delicious. The creamy hummus provides a perfect base for the colorful roasted vegetables, and the lemon adds a bright, fresh flavor.

Ingredients:

• 1/2 cup hummus
• 1 cup mixed roasted vegetables (broccoli, carrots, bell peppers)
• 1/2 cup chickpeas
• Squeeze of fresh lemon juice
• Sprinkle of paprika

Instructions:
Spread the hummus in a bowl and top with the roasted vegetables and chickpeas. Finish with a squeeze of lemon and a sprinkle of paprika.

10. Teriyaki Tofu Rice Bowl

This bowl is a quick and easy way to enjoy the flavors of your favorite Japanese takeout. The baked tofu is a convenient and healthy protein source, and the teriyaki sauce adds a sweet and savory glaze.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz seasoned baked tofu, cubed
• 1/2 cup steamed broccoli
• 1/4 cup shredded carrots
• Teriyaki sauce

Instructions:
Combine the rice, tofu, broccoli, and carrots in a bowl. Drizzle with teriyaki sauce.

11. Rainbow Grain Bowl with Cashew Sauce

This vibrant bowl is as pleasing to the eye as it is to the palate. The combination of colorful vegetables and the creamy cashew sauce makes for a truly satisfying and nutrient-dense lunch.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup cooked lentils
• 1/2 cup shredded red cabbage
• 1/2 cup grated carrots
• Cashew Sauce: 1/4 cup raw cashews (soaked), 2 tbsp water, 1 tbsp lemon juice, 1 tsp maple syrup

Instructions:
Arrange the quinoa, lentils, and vegetables in a bowl. Blend the sauce ingredients until smooth and drizzle over the top.

12. Meal-Prep Falafel Bowl with Tahini Sauce

This bowl is perfect for meal prepping, as all the components can be made in advance. The falafel provides a hearty and flavorful plant-based protein, and the tahini sauce adds a creamy and nutty finish.

Ingredients:

• 3-4 baked falafel
• 1/2 cup cooked couscous
• 1/2 cup cucumber and tomato salad
• 2 tbsp tahini sauce

Instructions:
Combine the couscous and salad in a bowl. Top with the falafel and drizzle with tahini sauce.

13. Kale & Chickpea Grain Bowl

This simple yet satisfying bowl is packed with fiber and plant-based protein. The avocado dressing adds a creamy and luxurious texture that ties all the ingredients together.

Ingredients:

• 1/2 cup cooked farro or quinoa
• 1 cup kale, massaged
• 1/2 cup crispy roasted chickpeas
• Avocado Dressing: 1/4 avocado, 2 tbsp water, 1 tbsp lime juice

Instructions:
Combine the grain, kale, and chickpeas in a bowl. Blend the dressing ingredients and pour over the bowl.

14. Chickpea & Quinoa Grain Bowl

This classic combination is a go-to for a reason. It’s simple, versatile, and packed with nutrients. The hummus adds extra creaminess and flavor.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup chickpeas
• 1/2 cup mixed greens
• 1/4 cup hummus
• 1/4 avocado, sliced

Instructions:
Assemble all ingredients in a bowl, using the hummus as a dressing or a side.

15. Spinach & Fried Egg Grain Bowl

This hearty breakfast-for-lunch bowl features chewy wheat berries, a nutrient-dense whole grain. A fried egg on top adds protein and a rich, runny yolk.

Ingredients:

• 1/2 cup cooked wheat berries
• 1 cup fresh spinach, wilted
• 1 fried egg
• 2 tbsp chopped peanuts
• Red pepper flakes to taste

Instructions:
Place the warm wheat berries and spinach in a bowl. Top with the fried egg and peanuts, and add a sprinkle of red pepper flakes.

Meat-Based Bowls

16. Carnitas Burrito Bowl

This deconstructed burrito bowl is a flavorful and satisfying lunch. The slow-cooked carnitas are tender and juicy, and the combination of beans, rice, and salsa provides a healthy dose of fiber.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz carnitas (slow-cooked pork)
• 1/2 cup black beans
• 1/4 cup corn salsa
• 2 tbsp guacamole

Instructions:
Layer the rice, carnitas, black beans, and corn salsa in a bowl. Top with a dollop of guacamole.

17. Beef and Broccoli Bowl

This classic combination is a healthy and satisfying lunch option. The beef provides a good source of protein, and the broccoli is packed with fiber and vitamins.

Ingredients:

• 1/2 cup cooked quinoa
• 4 oz sliced beef, stir-fried
• 1 cup steamed broccoli florets
• Soy-ginger sauce

Instructions:
Combine the quinoa, beef, and broccoli in a bowl. Drizzle with the soy-ginger sauce.

18. Jerk Chicken Bowl

This spicy and flavorful bowl is a taste of the Caribbean. The jerk chicken is balanced by the sweetness of the mango and the fiber from the rice and beans.

Ingredients:

• 1/2 cup cooked rice and beans
• 4 oz grilled jerk chicken
• 1/4 cup diced mango
• 1/4 cup chopped pineapple
• Lime wedge for serving

Instructions:
Combine the rice and beans, jerk chicken, mango, and pineapple in a bowl. Serve with a lime wedge.

19. Italian Sausage and Veggie Bowl

This hearty and savory bowl is a complete meal in itself. The Italian sausage is packed with flavor, and the roasted vegetables provide a healthy dose of fiber.

Ingredients:

• 1/2 cup cooked farro
• 2 cooked Italian sausages, sliced
• 1 cup roasted bell peppers and onions
• 2 tbsp marinara sauce
• Grated Parmesan cheese for topping

Instructions:
Combine the farro, sausage, and roasted vegetables in a bowl. Top with marinara sauce and a sprinkle of Parmesan cheese.

20. Korean Beef Bowl

Inspired by the classic Korean dish bibimbap, this bowl is a colorful and flavorful mix of marinated beef, fresh vegetables, and a spicy gochujang sauce.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz marinated Korean beef
• 1/4 cup shredded carrots
• 1/4 cup sautéed spinach
• 1 fried egg
• Gochujang sauce

Instructions:
Arrange the rice, beef, carrots, and spinach in a bowl. Top with a fried egg and a drizzle of gochujang sauce.

Conclusion

These 20 high-fiber lunch bowls are a testament to the fact that healthy eating can be both delicious and convenient. By incorporating a variety of whole grains, lean proteins, and fresh vegetables, you can create a satisfying and nutritious lunch that will power you through your day. Experiment with different ingredients and flavor combinations to find your perfect lunch bowl!

References

[1] EatingWell. (2024, July 8). 19 High-Fiber Grain Bowl Recipes for Summer. Retrieved from https://www.eatingwell.com/high-fiber-grain-bowl-recipes-for-summer-8674856
[2] The Real Food Dietitians. (2025, September 14). 22 High Protein High Fiber Meals. Retrieved from https://therealfooddietitians.com/high-protein-high-fiber-meals/