15 High-Fiber Lunch Recipes - Her Highness, Hungry Me (2024)

Make your work days more thrilling with these wonderful high-fiber lunch recipes! From simple lentil soup to flavorful falafel bowls, these healthy lunches are high in fiber and absolutely delicious!

15 High-Fiber Lunch Recipes - Her Highness, Hungry Me (1)

If you want to live a healthy lifestyle, then you must consume the recommended daily amount of fiber. The average adult woman should consume at least 25 grams of fiber per day and for men, the amount increases to 38 grams daily (source).

Getting enough fiber is crucial for optimal cardiovascular and gut health, better blood sugar control and maintaining a healthy weight (source).

No need to look for supplements, though! There are plenty of tasty naturally high-fiber foods you can easily incorporate into your weekly menu. To help you get some meal ideas, look through these flavorful high-fiber lunch recipes that are not only good for your body but also extremely delicious. And of course, super easy to make.

About These High-Fiber Lunches

In general, fiber-rich foods should have at least 6 grams of fiber per serving or 3 grams of fiber per 100 calories. Surprisingly, as you’ll notice, the most simple foods are full of fiber and will cover your daily needs easily. Think fruits and vegetables, nuts, seeds, as well as legumes and whole grains – all of these plants are packed with gut-healthy fiber.

These are also the foods used in all of the high-fiber lunch ideas in this collection! To make it easier for you, I’ve done the calculations, so you know how much fiber you’re getting with each recipe per serving. What’s left for you is to pick which of these easy meals you’ll try first!

High-Fiber Soup Recipes

Soup is always a great lunch idea as it’s usually easy to prepare and always tastes delicious! So, to get enough fiber at lunch, get started with these warming soup recipes.

1. Potato Cauliflower Soup

Let’s start the list of high-fiber lunches with a simple yet very comforting and filling meal. A simple potato and cauliflower soup that’s perfect for kids too!

For the times when you’re in a rush but still want to eat something healthy, get yourself some cauliflower, potatoes, carrots, onions, and Parmesan cheese. You can cook this hearty fiber-rich meal in under 30 minutes and might even have some leftovers!

Per serving: Calories 242 | Fiber 6 g

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2. Easy Chickpea Soup

No gluten, no dairy, no meat, yet packed with flavor! This is a completely plant-based soup packed with protein, fiber, and amazing taste, all thanks to the chickpeas and spices. This is one of those high-fiber lunch ideas that offers you a ton of veggies too, including pepper, onion and garlic, and even some spinach. The best part? You simply cut everything, throw it in a pot, and wait for the magic to happen – the recipe takes just 20 minutes!

Per serving: Calories: 298 | Fiber: 12 g

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3. Easy Lentil Vegetable Soup

Often the best things in life are pretty simple. Just like this delicious easy lentil vegetable soup! With just lentils, a few vegetables, and some herbs, you can satisfy your tastebuds and fuel your body with fiber and protein. This lunch recipe will also help you get your greens for the day, as it includes kale and broccoli among its healthy ingredients.

Per serving: Calories 209 | Fiber 9 g

4. Chili Con Carne

When it comes to easy lunch ideas that can warm both your soul and your body, this chili con carne definitely hits the spot! Made in one pot using canned beans, corn, ground beef and flavourful spices this easy balanced high-fiber meal will fill you up and keep you satiated for a long time.

Per serving: Calories 568 | Fiber 12 g

High-Fiber Wrap And Quesadilla Lunch Recipes

Well, this is definitely my favorite section in this list of tasty high-fiber lunch recipes. And if you’re like me and just love your food wrapped in a tortilla, then you should definitely try these tasty wraps and quesadillas!

5. Vegan Avocado Chickpea Wraps

Chickpeas and avocado make the most wonderful satisfying pair and you just can’t convince me otherwise. Both oozing with fiber, both super delicious on their own. But the two combined? OMG. Together they offer the perfect base for a filling and absolutely mouthwatering high-fiber lunch.

Here the duo is accompanied by some spices, and olives, and finally wrapped in delicious tortillas. Very simple but also very tasty! Don’t worry about the other half of the avocado browning too fast…you’ll probably start making the second wrap as soon as you finish the first one.

Per serving: Calories 436 | Fiber: 11 g

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6. Vegan Quesadilla With Chickpeas

Now, instead of wrapping the filling, we will be making quesadillas. These tasty high-fiber chickpea quesadillas to be exact! They’re super easy and take just 15 minutes to make for lunch or whenever you decide to eat them. To prepare the quesadillas, throw some chickpeas, herbs and vegetables into a food processor, put the mixture in a tortilla, then fold and toast until golden brown. That’s it! Then enjoy with your favorite sauces.

Per serving: Calories 490 | Fiber 12 g

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7. Vegan Lettuce Wraps With Bean Dip and Quinoa

How can you make wraps with veggies even healthier? Well, swap the tortillas for lettuce! Cut up some veggies, make a delicious bean dip and one with avocado, and boil some quinoa. Then pack onto lettuce leaves and enjoy for lunch! Surely everyone will be a fan once they tried these high-fiber lettuce wraps.

Per serving: Calories 358 | Fiber 16 g

High-Fiber Salad and Lunch Bowl Recipes

A salad for lunch is just so obvious, right? Some people don’t love salads, but I think they just haven’t tried the right ones. Well, whether you still need convincing or are a fan of salads already, I’m sure you’ll love these fiber packed salad recipes for lunch as well!

8. Spicy Shrimp and Chickpea Salad

What can spice up a regular salad and make it a full hearty meal? In this case, shrimp and chickpeas. This Mediterranean-inspired meal combines flavourful spices and high-fiber ingredients, to offer your a filling and delicious lunch that you’ll keep coming back to, making again and again. The best thing is that it takes less than 15 minutes in total!

Per serving: Calories 383 | Fiber: 11 g

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9. Mashed Bean Salad

When was the last time a recipe promised you it was ready in 5-10 minutes and it was actually true? Well, this white bean salad is here to keep its promises! All you’ll need to make this tasty mashed salad are canned beans, capers, arugula, and cilantro. You can spread it over your favorite bread or even wrap it in lettuce for light lettuce wraps.

Per serving: Calories 150 | Fiber: 5 g

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10. 8-Minute High-Fiber Salad

When it comes to high-fiber lunch ideas, this one means business! The recipe uses all the fiber essentials – nuts, beans, greens and corn. This satisfying salad will make you full and give you the required energy to finish off your tasks for the day. Who doesn’t love a filling meal that won’t make you fall asleep in the afternoon?

Per serving: Calories 383 | Fiber 10 g

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11. Healthy Shredded Chicken Salad

When I said salad haters haven’t tried the right salads, I envisioned recipes like this healthy shredded chicken salad. What do you get when you combine shredded chicken, flavorful roasted vegetables, and mouthwatering spicy cashew dressing? One of the best high-fiber meals! Ready in under 30 minutes, you can enjoy this amazing chicken salad and get about half of your fiber for the day.

Per serving: Calories 438 | Fiber: 15 g

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12. No Corn Avocado Black Bean Salad

We know, corn is one of the great sources of fiber. But if you can’t eat it – this avocado black bean salad will deliver! Packed with fiber and ready in about 10 minutes this salad is flavorful and healthy! With all the ingredients and spices combined, you will enjoy this ultra satisfying combination and won’t even think about the corn!

Per serving: Calories 471 | Fiber: 23 g

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13. The Best Mediterranean Chickpea Salad

Picture this – roasted and fresh veggies, feta cheese, olives, and chickpeas, drizzled with olive oil and lemon juice…Your mouth is watering just by this short description, right? This Mediterranean salad is one of the most delicious high-fiber lunch ideas and you can put it together in 10-15 minutes!

Per serving: Calories 298 | Fiber: 9 g

14. Meal Prep Tuna And Chickpea Bowls

Prepare these flavorful tuna and chickpea bowls in advance and enjoy a delicious gluten-free lunch when hunger strikes. You can have these bowls filled with hummus, avocado, tuna and spiced chickpeas for a few days and take them on the go as well.

Per serving: Calories 334 | Fiber: 10 g

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15. Mediterranean Falafel Bowls

It’s no coincidence this list of high-fiber lunch ideas contains a few recipes inspired by the Mediterranean diet. They’re simply irresistible! These lovely falafel bowls are perfect for vegetarians, as well as for all who want to have a no-meat day. Baked falafels, salad, tzatziki, and olives, that all sounds heavenly, and wait till you hear – you can meal prep this! Amazing, right?

Per serving: Calories 521 | Fiber: 16 g

More Healthy Recipes

Well, we’ve come to the end of the collection of high-fiber lunch recipes! I hope these ideas showed you that getting enough fiber can be easy and super delicious…If you’re wanting to eat healthier, here are some other recipes to enjoy:

Yield: 2

High-Fiber Lunch Recipes: Avocado Black Bean Salad

15 High-Fiber Lunch Recipes - Her Highness, Hungry Me (17)

Make your work lunch break more thrilling with these wonderful high-fiber lunch recipes! From simple lentil soup to flavorful falafel bowls, these meal ideas are high in fiber and absolutely delicious!

Prep Time10 minutes

Total Time10 minutes


  • 1 1/2 cup black beans, canned, rinsed and drained
  • 1/2 red onion, chopped
  • 1 cup cherry tomatoes or 1 tomato, chopped
  • 2 roasted red peppers, chopped*
  • 2 tbsp green olives, chopped
  • 3 tbsp basil, thinly chopped
  • 3 tbsp parsley, thinly chopped
  • 1 avocado, diced
  • 2 garlic cloves, minced
  • 1 tbsp lemon juice
  • 1 tsp olive oil
  • salt and pepper to taste


  1. Wash and prepare all ingredients for the salad.
  2. Add everything to a bowl.
  3. Toss well!


Find the original recipe here.

Nutrition Information:



Serving Size:


Amount Per Serving:Calories: 471Total Fat: 24gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 1082mgCarbohydrates: 56gFiber: 23gSugar: 11gProtein: 16g


15 High-Fiber Lunch Recipes - Her Highness, Hungry Me (2024)


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 food is good for high-fiber party? ›

Hummus, bean dips, salsas, and marinated mushrooms are all high-fiber appetizers. Find delicious recipes for these and more among more than 190 trusted high-fiber appetizer recipes.

How to add fibre to a sandwich? ›

Sliced Carrots

Four sticks of carrots have nearly 2 grams of fiber. If you do not like the way your sandwich tastes with carrots added, try eating them on the side. You can also cut the carrot in half, chop one half into small sticks to use for your sandwich, and then eat the other half of the carrot later for a snack.

What is the number 1 fiber food? ›

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. Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content.

What 3 foods have the most fiber? ›

Drink fluids.
Legumes, nuts and seedsServing size (grams)Total fiber (grams)*
Split peas, boiled1 cup (196)16.0
Lentils, boiled1 cup (198)15.5
Black beans, boiled1 cup (172)15.0
Cannellini, Navy, Great Northern beans, canned1 cup (180)13
4 more rows

Is peanut butter high in fiber? ›

Peanut butter contains soluble and insoluble fiber, both of which can help heart health, diabetes and digestion. Soluble fiber helps lower blood sugar and cholesterol levels. Insoluble fiber plus magnesium helps keep bowel movements regular. “Incorporating protein in snacks and meals helps regulate blood sugar levels.

What are easy high-fiber foods? ›

Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa. Eat more fruit and vegetables.

What super foods are high in fiber? ›

Fresh Fruit

One large Asian pear has a whopping 9.9 grams of it. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 for one medium-sized), and blueberries (2 grams per 1/2 cup). Pears and apples -- with the skin on -- are also good choices.

How can I get 30g of fiber a day? ›

How to get your daily 30g of fibre
  1. Cereals. Wholegrain cereals are an obvious choice for breakfast. ...
  2. Bananas. They should be a bit green, said Prof John Cummings of Dundee University, one of the study authors. ...
  3. Apples. ...
  4. Nuts. ...
  5. Wholemeal or wholegrain bread. ...
  6. Baked potatoes. ...
  7. Wholemeal pasta. ...
  8. Pulses.
Jan 10, 2019

Is spaghetti high in fiber? ›

A 1-cup cooked serving of spaghetti (151 grams) has 9 g of protein and 3 g of fiber (so not as much as some bean-based pastas and just as much as whole-wheat pasta). There are 47 g of carbohydrates per serving, only slightly more than the same amount in whole-wheat pasta.

How can I add fiber to my lunch? ›

  1. Eat whole-food carb sources. Fiber is a type of carb found in plant-based foods. ...
  2. Include veggies in meals, and eat them first. ...
  3. Eat popcorn. ...
  4. Snack on fruit. ...
  5. Choose whole grains over refined grains. ...
  6. Take a fiber supplement. ...
  7. Eat chia seeds. ...
  8. Eat whole fruits and vegetables, not juice.

Which sandwich bread has the most fiber? ›

Bread made from 100% whole grains has the most fiber content when compared to other bread types. This can include rye bread, sourdough bread, sprouted grain bread, and multigrain bread so long as the bread is made entirely from whole grains.

Is popcorn high in fiber? ›

Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power with very few calories, which can help with weight loss.

What is the best fiber food as a dinner? ›

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.

What is a high fiber diet? ›

An average person in the US consumes about 15 grams of fiber per day, which is only barely half the recommended amount. Diets rich in fiber include the Mediterranean diet, cereals, oat, etc. The Mediterranean diet consists of fruits, vegetables, fish, olive oil, legumes, and beans.

Is pasta high in fiber? ›

Made from whole grains, every cup of cooked pasta (140 grams) boasts 43 g of carbohydrate, 3 g of fiber and 8 g of protein per serving, per the USDA. Most of us don't eat enough fiber, which is good for our heart and digestion, so consuming pasta is one way to boost our fiber intake.


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