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If you’re looking for high-fiber, high-protein meals, you’ve come to the right place! This collection brings together wholesome, nourishing dishes made with ingredients like lentils, beans, quinoa, oats, vegetables, and lean proteins - foods that help keep you full, support digestion, and provide steady energy throughout the day.
Here at Feasting at Home, many of our recipes naturally fall into this category. Whether plant-based or made with fish or meat, these meals are designed to be flavorful, balanced, and deeply nourishing. You’ll find cozy soups, hearty salads, vibrant bowls, and simple weeknight dinners, all made with real, whole foods.
Why Fiber and Protein Matter
Fiber and protein work beautifully together. Fiber supports gut health and helps regulate blood sugar, while protein helps build and repair tissues and keeps hunger at bay. Meals that include both tend to feel more satisfying and sustaining. Scroll to the bottom for a list of veggies, grains, and beans ranked in order of fiber content!
High Fiber High Protein Breakfast Recipes
Start your day with nourishing breakfasts made with oats, quinoa, eggs, beans, and wholesome ingredients that provide lasting energy. These high fiber, high protein breakfasts help keep you full and satisfied all morning.
Chickpea Scramble
Chickpea Scramble is packed with protein, fiber, and nutrients. It’s perfect for a savory breakfast, a light and wholesome lunch, or a flavorful dinner side dish.Â
Chia Pudding with Yogurt
Delicious Chia Pudding with creamy Greek yogurt is totally healthy, deliciously creamy, and so very fast and easy to make. The perfect make-ahead breakfast or snack to grab on the go. It’s packed with high fiber, high protein chia seeds! Vegan-adaptable.
Mexican Breakfast Burrito Bowls
Mexican Breakfast Bowls with roasted sweet potatoes, black beans, turkey chorizo (optional), avocado, cilantro, and an egg. High fiber and protein!
Teff Porridge
Teff Porridge with figs and walnuts – an easy introduction to this tiny, but mightily nutritious grain, packed full of protein and fiber. A simple, delicious, high-protein breakfast. Add a spoonful of peanut butter for even more protein!
Tuscan Farmers Breakfast
Simple, delicious Tuscan Breakfast with a flavorful cannellini bean stew topped with eggs and an herby gremolata sauce. A healthy and tasty one-pan meal!
High Fiber High Protein Lunch Recipes
These high fiber, high protein lunches are perfect for busy days when you want something balanced, energizing, and easy to prepare. From hearty salads to grain bowls and soups, these healthy recipes deliver steady fuel without feeling heavy.
Southwest Black Bean Quinoa Salad
Southwest Black Bean Salad with corn, quinoa, tomatoes, scallions, cilantro, lime, and avocado – a tasty vegan salad that can be made ahead.
Tuscan Tuna Salad with Arugula & White Beans
Fast and easy recipe for Tuscan Tuna Salad with arugula, white beans, radishes, tomatoes, and a simple vinaigrette. A quick and easy pantry meal that can be made in 15 minutes!
Protein-Packed Chicken Quinoa Salad Recipe
This protein-packed Chicken Quinoa Salad is loaded with fresh herbs, cherry tomatoes, and mozzarella, all tossed in a zesty lemon vinaigrette. Make it with leftover rotisserie chicken for a fast and easy meal, perfect for meal prep, summer lunches, or light dinners. Plus, it’s a crowd-pleaser for potlucks!
Lentil Bowls
These grain-free Lentil Bowls are so easy, nourishing, and delicious! Made with seasoned lentils, fresh seasonal veggies, dark leafy greens, fresh herbs or microgreens, nuts or seeds, avocado, and our favorite tahini sauce! Vegan, gluten-free, and grain-free!
White Bean Salad
This simple white bean salad is easy to throw together, perfect for potlucks and gatherings, or a quick, healthy, high-protein meal! Vegan and gluten-free.
Mediterranean Lentil Salad
This Mediterranean-inspired lentil salad recipe is easy to make and is bursting with fresh summer flavor! Cold and refreshing, it’s made with simple ingredients in just 30 minutes. Vegan and Gluten-free.
Lemony Quinoa Chickpea Salad
This Quinoa Salad is made with chickpeas, cucumber, tomato, kalamata olives, dill, parsley, and Preserved Lemon Dressing. A healthy vegan salad with Middle Eastern flavors that can be made ahead!
Chickpea Avocado Salad
This Chickpea Salad is quick, easy, and full of fresh flavors and crunchy texture, thanks to cucumbers, tomatoes, and red onion. Made in one bowl with a simple lemon olive oil dressing. Everything comes together in about 20 minutes!
High Fiber High Protein Vegetarian Meals
Plant-based meals can be incredibly filling and nutrient-dense. These high fiber, high protein vegetarian recipes feature plant-based protein, like lentils, chickpeas, beans, and quinoa, and fresh vegetables for fiber - simple ingredients that come together in delicious, satisfying ways.
Pesto Chickpeas
Here is one of our favorite chickpea recipes, perfect for dinner or lunch! Creamy, warm chickpeas are tossed with pesto, kalamata olives, cherry tomatoes, and red onion, and sprinkled with Parmesan. Easy to make in 20 minutes!
Moroccan Mujadara
Protein and fiber-packed Mujardra, a Moroccan meal made with lentils and rice, with fragrant Moroccan spices. This can be made in an Instant Pot or on the Stovetop. Vegan and GF.
Mediterranean Split Pea Soup
This Mediterranean Split Pea Soup recipe comes from our vegetarian restaurant! Savory and flavorful, with Mediterranean flavors, it’s vegan and delicious - and one of our most nourishing high-fiber recipes!
One-Pan Cheesy Rice and Beans
This cheesy rice-and-beans skillet dinner is ready in 30 minutes! Made with simple pantry ingredients, in one pot, it’s flavorful, comforting, and incredibly easy to make.
Broccoli Quinoa Cakes
These vegetarian Broccoli Quinoa Cakes can be made in 30 minutes and are a delicious, healthy meal that your whole family will love!
Coconut Millet Bowls
Here is one of our favorite millet recipes! Coconut Millet Bowls with berbere-spiced kabocha squash, chickpeas, shallots, and spinach, drizzled with Coconut-Lime Mint Sauce - a vegan, plant-based meal, full of vibrant flavor and spice.
Red Lentil Soup
This simple and delicious Red Lentil Soup recipe will soon become your new favorite! Highly adaptable, with simple, wholesome ingredients, it is fast and easy. Vegan and Gluten-free.
Moroccan Cauliflower Chickpea Bowls
You’ll love these roasted Cauliflower Chickpea Bowls! Spiced cauliflower and chickpeas served over Moroccan rice with spinach, almonds, and pomegranate seeds. A tasty, wholesome dinner bursting with flavor! Vegan-adaptable.
Quick Easy Chickpea Curry
Simple, vibrant, and richly delicious, this Chickpea Curry is perfect for those busy weeknights when you crave something satisfying yet quick to prepare. For optimal nutrition, serve with whole grains and a handful of spinach. Vegan + gluten-free.
Creamy White Bean Skillet Dinner
Here is one of my favorite white bean recipes! This white bean skillet dinner with artichoke hearts, spinach, goat cheese, and leeks can be made in one pan in about 30 minutes. It's a cozy, satisfying meal perfect for any night of the week.
High Fiber High Protein Dinner Recipes
Looking for satisfying dinners that nourish your body and keep hunger at bay? These high fiber, high protein dinner recipes include cozy soups, stews, chilis, and flavorful mains made with beans, lentils, vegetables, and wholesome proteins.
Harissa Chicken & Sweet Potatoes
Chicken Cabbage Stir Fry
Simple ingredients, big flavor - this One-Pan Chicken Cabbage Stir-Fry brings tender ground chicken, caramelized cabbage, and a savory sauce together in one satisfying skillet meal. Perfect for busy weeknights!
Sheet Pan Mediterranean Chicken
Mediterranean Chicken with chickpeas, veggies, olives, and herbs baked until tender and succulent. A delicious sheet pan dinner that is easy to make and quick to clean up! With so many colorful veggies, this recipe is full of vitamins and bold flavors.
Instant Pot Chili (with dry beans)
This hearty chili recipe is made with dried beans and your choice of ground meat (beef, turkey, chicken, or vegan soy crumbles) - made in the Instant Pot for easy cleanup! Serve it up with Our Favorite Homemade Cornbread!
Berbere Chicken with Ethiopian Lentils
Berbere Chicken and Lentils is a flavorful, delicious Ethiopian recipe that features Berbere Spice. See notes for a vegan tofu option!
White Chicken Chili
Cozy up with a bowl of White Bean Chicken Chili made with tender shredded chicken, poblano chilies, white beans, cilantro, coriander, and lime. Flavorful and hearty, this one-pot meal is nourishing and delicious! Serve it up with Skillet Cornbread, and dinner is ready.
Lentil Turkey Sausage Soup
Lentil soup and I have a special connection. As a child with a frugal Middle Eastern father, lentil soup often happened in my growing-up years. It was healthy, filling, and, most of all, affordable. Little did I know that one day, it would ultimately become my favorite comfort food.
High Fiber High Protein Meals with Fish
Pairing lean proteins like chicken, turkey, or fish with fiber-rich vegetables and legumes creates balanced meals that are both hearty and nourishing. These recipes offer flavorful options for those who enjoy a mix of plant-based and protein-rich dishes.
Seared Ahi Tuna with Moroccan Lentils
Seared Ahi Tuna with a Cumin Fennel Seed Crust, over Moroccan lentils with roasted baby carrots, fresh herbs, and a yogurt drizzle.
Spicy Mexican Shrimp
This Spicy Mexican Shrimp recipe is so tasty! Create a high-fiber, high-protein bowl with brown rice, black beans, peppers, veggies, and our creamy avocado sauce.
Shrimp Broccoli Stir Fry
Shrimp Stir Fry with broccoli florets in a flavorful, fresh orange ginger sauce. A high-fiber, high-protein meal on your dinner table in under 30 minutes!
Sea Bass with Cannellini Bean Stew
Pan-Seared Sea Bass with Cannellini Bean Stew – a simple, healthy Mediterranean-style meal that can be made in under 30 minutes. (Allow 12-hour soaking period if using dry beans.)
Miso Salmon Bowl
This Salmon Bowl is brimming with colorful veggies and savory Asian flavors. For optimal nutrition, serve over whole grains, like brown rice or quinoa. This is the ultimate macro bowl, full of healthy fats, fiber, and protein for sustained energy levels.
Oven Roasted Salmon with Braised French Lentils
Salmon Roast with Braised French Green Lentils – a simple and healthy weeknight dinner recipe with nutritious fiber and protein.
High Fiber High Protein Meal Prep Recipes
Having a meal plan makes healthy eating easier. These high-fiber, high-protein meal-prep recipes are perfect for making in advance, storing well in the fridge or freezer, and enjoying throughout the week when life gets busy.
Chana Masala
This authentic Chana Masala recipe can be made in an Instant Pot or on the stovetop using dry beans or canned beans. A quick and easy vegetarian dinner recipe that is full of amazing Indian flavor!
Instant Pot Chicken and White Bean Soup
Instant Pot Chicken and White Bean Soup with dried beans (or use canned) and fresh herbs – a hearty, delicious soup that is fast, convenient, and affordable! This can also be made on the stovetop!
Mind-Blowing Vegan Bean Chili
This vegan chili recipe is so rich and robust! Packed full of flavor, it’s wholesome and hearty with layers of complexity and depth.
Moroccan Lentil Salad
This is the BEST lentil salad, infused with Moroccan spices. This healthy vegan lentil salad can be made ahead and keeps for 4 days, perfect for healthy midweek lunches!
Cuban Black Beans
This Cuban Black bean recipe is easy to make with simple ingredients! Make it on the stovetop or use your Instant Pot with dry black beans. Perfect for building bowls or burritos!
Vegetables highest in fiber include artichokes, peas, sweet potatoes, Brussels sprouts, and broccoli-simple ingredients that can easily boost the fiber content of everyday meals.
Top 10 High Fiber Vegetables Per Cup (Ranked from High to Low)
- Artichoke (cooked) - ~10 grams fiber
- Green peas (cooked) - ~9 grams fiber
- Sweet potato (baked, cubed) - ~6-7 grams fiber
- Brussels sprouts (cooked) - ~6 grams fiber
- Butternut squash (cooked) - ~6 grams fiber
- Broccoli (cooked) - ~5 grams fiber
- Carrots (cooked) - ~5 grams fiber
- Beets (cooked) - ~4-5 grams fiber
- Cauliflower (cooked) - ~4 grams fiber
- Kale (cooked) - ~4 grams fiber
Top 10 High Fiber Grains Per Cup (Cooked) Ranked
- Bulgur - ~8 grams fiber
- Teff - ~7-8 grams fiber
- Farro - ~7 grams fiber
- Barley - ~6 grams fiber
- Wheat berries - ~6 grams fiber
- Rye berries - ~6 grams fiber
- Quinoa - ~5 grams fiber
- Amaranth - ~5 grams fiber
- Buckwheat - ~4-5 grams fiber
- Oats - ~4 grams fiber
Top 10 High-Fiber Legumes Per Cup (Cooked) Ranked
- Split peas - ~16 grams fiber
- Lentils - ~15-16 grams fiber
- Black beans - ~15 grams fiber
- Lima beans - ~13 grams fiber
- Navy beans - ~12-13 grams fiber
- Chickpeas - ~12 grams fiber
- Pinto beans - ~11-12 grams fiber
- Kidney beans - ~11 grams fiber
- White beans - ~10-11 grams fiber
- Edamame - ~8 grams fiber
Here's to wholesome, flavorful meals that nourish the body, support well-being, and bring joy to the table. Hope you find this helpful!
xoxo Sylvia
