8 meals high in fiber

Estimated time to read 4 minutes

Meals that are healthy AND filling aren’t always easy to come by! But for those constantly on the go, eating satiating, nourishing meals is super important.

One way to feel full in between is to eat meals high in fiber! And fortunately, there are several meals high in fiber that are simple and quick to make … or find pre-made at your local grocery store (we won’t tell! ;). Bookmark this blog post to reference the next time you’re looking for high fiber recipes! 

8 meals high in fiber

We’ve got you covered with these meals high in fiber! Perfect for breakfast, lunch, or dinner.


Oatmeal is the ultimate high fiber goodie! A super versatile meal, oatmeal can be made sweet or savory with a variety of toppings. And, this tasty superfood is packed with heart-healthy fiber–Proper Good oatmeals have a whopping 4 grams of fiber per meal!

Meals high in fiber oatmeal - Eat Proper Good

If you’re craving a sweet topping, try blueberries, a splash of maple syrup, or honey. For something savory, a poached egg, pesto, or sun dried tomatoes are a twist on this old favorite.

Baba ghanoush

While low-carb, fat-free eggplant is the primary ingredient in baba ghanoush, most of the calories (about 45 percent) come from the fat sources in the recipe, including the olive oil and tahini, which is a sesame paste.

If you’re having a hard time getting enough fiber in your diet, baba ghanoush can help. One-quarter cup contains 4 grams of fiber and meets more than 10 percent of the daily value.


Love rice? Love cheese? Then risotto is a great meal high in fiber for you! Arborio rice is a solid source of fiber, coming in at 2 grams per serving compared with 0.6 grams in longer-grain rice. 

Fiber in food helps with hunger control, and getting more in your diet may lower your risk of heart disease, type 2 diabetes and obesity.

Black bean burgers

Perfect for a summertime grill out, black bean burgers are lower in calories, saturated fat, and cholesterol than beef burgers, while also being higher in fiber. However, it’s important to note that premade black bean burgers can have less protein and more sodium in some cases. 

Skip the store bought versions, which tend to be high in sodium. The healthiest black bean burgers are homemade, using a recipe without processed oil or flour.

High fiber pasta

Did you know that most types of pasta contain some amount of fiber? Out of all the pasta options, whole-grain pasta is generally the best source of fiber. 

Pasta high in fiber recipe - Eat Proper Good

Keep this in mind when shopping for pasta for your next recipe! 1 cup of whole wheat pasta, like spaghetti, typically contains around 6-7 grams of fiber.

Quinoa bowl

A 1-cup (185-gram) serving of cooked quinoa contains around 5-6 grams of fiber. Now that’s a filling grain … and naturally gluten-free, too! And what’s better than just any old quinoa bowl? One that’s filled with your favorite proteins, vegetables, and sauces!

Quinoa Bowls Fiber - Eat Proper Good

Try this meal high in fiber idea: base of quinoa, spinach, cooked broccoli, finely chopped celery, shaved slices of parmesan cheese, a dash of hot sauce, and pesto. Your very own high fiber take on a quinoa bowl!

Quinoa stuffed peppers

Can’t get enough quinoa? Us, either! Bell peppers contain around 2.5 grams of fiber, so they’re fiber-rich in their own right! Add in quinoa and you’ve got a meal that will keep you full all afternoon or evening long.

Cook quinoa and mix it with a few spoonfuls of ricotta cheese and black pepper. Spoon mixture into halved bell peppers and cook in the oven in 400 heat for 20-25 minutes, until the peppers are soft. Then enjoy!

Artichoke and basil pizza

We know you’re thinking, “wait, you’re telling me pizza is a meal high in fiber, too?” You better believe it! Making pizza that’s high in fiber comes down to the crust and toppings. Chickpea flour has 5 grams of fiber in it, but if you’re not a fan, whole wheat flour contains 4 grams of fiber.

Out of all the vegetable options, artichokes are one of the highest-fiber veggies around. Coming in at 5-6 grams of fiber per serving, artichokes are one seriously filling (and delicious!) pizza topping option. If you don’t like artichokes, brussels sprouts are also relatively high in fiber at 3-4 grams per serving. Finely chop and top pizza with basil for a burst of refreshing flavor!

Any meal that’s filling and nutritious … sign us up! We hope you’ve found these meals high in fiber to be helpful the next time you look to stock your pantry or refrigerator.

If you’re looking for even more recipes, check out the Proper Good recipe page

This quinoa and brown rice salad is a great high fiber option. Creamy spaghetti squash boats or maple cinnamon gluten-free waffles are options for those on a gluten-free diet. The choices are endless … Bon appetit!

Gluten Free Maple Cinnamon Waffles - Eat Proper Good

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