Eating healthy seems like one of those topics that we all learn more and more about how to do it better each year. Many years ago, it seemed like schools pushed the food pyramid as an example of good nutrition, but I’ve learned over time that prioritizing your macros is what can really help ensure you get a balanced meal each time.
Increasing fiber at dinner time can have plenty of benefits as well. Today, I’m going to share a round up of high fiber dinner recipes, everything from comfort food to plant based and even a soup recipe you will love that will help you eat healthy and achieve a balanced meal each time.
(Bonus: Many of these high fiber recipes are also high protein.)
High Fiber Dinner Recipes
Did you know? There are several benefits to eating more fiber at night. I’m going to share with you more about what I mean below so you will understand just why finding high fiber dinner recipes can be a game changer for you.
Is Eating Fiber At Night Good
Yes, eating fiber at night has many health benefits. There are so many benefits to eating fiber at night. Here are just a few below.
Improves digestion
Fiber helps to add bulk to stool, which aids in digestion and helps to reduce constipation. It also acts as a “scrub brush” for the digestive tract, helping to remove waste and improve gut health, according to the CDC and help supports a healthy gut microbiome.
Improves heart health
If you didn’t know, fiber has many benefits beyond just helping with digestion including helping improve heart health and also reduces the risk of chronic diseases by strengthening the immune system.
Reduces late night cravings
Fiber offers the feeling of fullness and can help reduce appetite cravings.
How Much Fiber For Dinner Can Be Considered High
Before you go on to load up on your fiber intake for your weeknight dinners, it’s important to consult with your healthcare provider as excessive fiber (and too much fiber too soon) may lead to digestive issues or other complications.
Fiber should only be consumed in moderation. The daily recommended amount varies by age and sex, however generally speaking women need around 25 grams of fiber per day and men around 38 grams of fiber per day.
A dinner would be considered to be high fiber if it contains around 10 grams of fiber per serving (or more!).
What Dinner Foods Are High In Fiber
- Black Bean, 1 cup is 15 grams of fiber
- White Beans, 1 cup is 19 grams of fiber
- Brussels Sprouts, 1 cup is 3.3 grams of fiber
- Lentils (boiled), 1 cup is 16 grams of fiber
- Quinoa, 1 cup is 5 grams of fiber
- Sweet Potatoes, 1 cup is 4 grams of fiber
- Broccoli, 1 NLEA serving is 3.8 grams of fiber
- Artichoke, 1 medium is 7 grams of fiber
- Whole Wheat Pasta, 1 cup is 6 grams of fiber
- Spinach, 100g is 2.2 grams of fiber
- Brown Rice, 1 cup is 3.5 grams of fiber
11 High Fiber Dinner Ideas
Here are a few easy healthy dinner ideas that are high fiber and high protein. Some can even be made in the slow cooker.
Steak Wild Rice Bowl
554 CALORIES
34g Carbs, 30g Protein, 32g Fat, 9g Fiber, 0g Added Sugar
Ingredients
4 oz New York strip steak, raw – 260 calories
½ Bell pepper, red, medium – 19 calories
⅛ Onion, red – 6 calories
½ cup Rice, wild, cooked – 94 calories
2 cups Mixed greens – 20 calories
½ Avocado, small – 117 calories
1 tsp Olive oil (tsp) – 40 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
- Cook rice as instructed on package.
- Preheat oven to 400F.
- Slice steak.
- Spray a baking sheet with an oil spray, add on steak. Bake for 8-10 minutes, flipping halfway through.
- Slice avocado, dice onion.
- Arrange all foods in a bowl, drizzle with olive oil and salt & pepper.
Black Bean Salad with Chips
450 CALORIES
62g Carbs, 14g Protein, 16g Fat, 16g Fiber, 0g Added Sugar
Ingredients
½ Bell pepper, red, medium – 19 calories
¼ Cucumber, medium – 11 calories
⅛ Onion, red – 6 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
½ cup Corn, canned – 63 calories
½ Avocado, small – 117 calories
⅛ tsp Salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories
1 tsp Hot sauce (tsp) – 0 calories
1 oz Tortilla chips – 123 calories
Instructions
- Dice pepper, cucumber, and red onion
- Drain beans and corn if using canned
- Mix all ingredients together and serve with chips
- No avocado? Use oil instead.
Beef, Salmon, Broccoli, & Beans
546 CALORIES
26g Carbs, 48g Protein, 26g Fat, 11g Fiber, 0g Added Sugar
Ingredients
Note: includes all selected portions
16 oz New York strip steak, raw – 260 calories per serving
8 oz Salmon fillet, raw – 100 calories per serving
6 cups Broccoli – 36 calories per serving
2 cups Beans & legumes, black beans, cooked – 114 calories per serving
1.32 Tbsp Ghee – 37 calories per serving
½ tsp Salt – 0 calories per serving
Instructions
- Preheat oven to 400F.
- Slice broccoli into bite-sized chunks, if it’s not already.
- Line a baking sheet with parchment paper, and spray it with an oil spray.
- Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
- Melt ghee in a pan on the stovetop on low heat.
- Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
- Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
- Note: I’m using leftover salmon in the picture, yours will look normal haha!
Dairy-Free Taco Skillet
337 CALORIES
29g Carbs, 35g Protein, 8g Fat, 11g Fiber, 0g Added Sugar
Ingredients
½ cup Beans & legumes, black beans, cooked – 114 calories
4 oz Ground beef, 93% lean, raw – 170 calories
½ Bell pepper, red, medium – 19 calories
¼ Onion, yellow – 14 calories
½ Zucchini, medium – 17 calories
½ tsp Garlic, minced (tsp) – 0 calories
1 tsp Taco seasoning – 5 calories
⅛ tsp Salt – 0 calories
Instructions
- Dice zucchini, red pepper, and onion.
- Spray a pan with an oil spray.
- Cook onion, garlic, and ground beef on medium heat until cooked through.
- Add in beans, zucchini, pepper, and seasonings. Stir fry until veggies have softened.
- Enjoy!
Salmon Barley Bowl
492 CALORIES
37g Carbs, 33g Protein, 23g Fat, 9g Fiber, 0g Added Sugar
Ingredients
4 oz Salmon fillet, raw – 200 calories
½ Cucumber, medium – 21 calories
½ Bell pepper, red, medium – 19 calories
½ cup Barley, cooked – 97 calories
2 cups Romaine lettuce – 16 calories
2 Tbsp Pecans (Tbsp) – 94 calories
1 oz Pickles, chip-cut – 0 calories
⅛ Onion, red – 6 calories
1 tsp Olive oil (tsp) – 40 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
- Cook barley as instructed on package.
- Preheat oven to 400F.
- Spray a baking sheet with an oil spray, add on salmon. Bake for 15 minutes or until cooked through.
- Dice cucumber and red onion, slice pepper.
- Arrange all foods to a bowl, drizzle with olive oil and salt & pepper.
Plant Powered Lentil Salad
352 CALORIES
40g Carbs, 21g Protein, 10g Fat, 11g Fiber, 0g Added Sugar
Ingredients
¼ cup Edamame, shelled – 65 calories
½ cup Lentils, cooked – 115 calories
1 oz Cheese, goat – 103 calories
¼ cup Quinoa, cooked – 56 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories
1 Tbsp Balsamic vinegar – 14 calories
Instructions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Lentil Soup
432 CALORIES
58g Carbs, 20g Protein, 13g Fat, 20g Fiber, 0g Added Sugar
Ingredients
1 cup Lentils, cooked – 230 calories
1½ cups Broth, vegetable (cups) – 23 calories
1 Carrots, whole, large – 25 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Onion, yellow, large – 28 calories
1 tsp Garlic, minced (tsp) – 0 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories
Instructions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
Egg Quinoa Bowl
540 CALORIES
41g Carbs, 27g Protein, 29g Fat, 10g Fiber, 0g Added Sugar
Ingredients
3 Egg, large – 216 calories
½ Cucumber, medium – 21 calories
½ cup Tomatoes, grape – 16 calories
½ cup Quinoa, cooked – 111 calories
2 cups Mixed greens – 20 calories
½ Avocado, small – 117 calories
1 tsp Olive oil (tsp) – 40 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
- Cook quinoa as instructed on package
- Hard boil eggs (place eggs in a pot with water, bring to a boil and boil for 5 minutes). Once eggs have cooled, slice.
- Separately, slice cucumbers, tomatoes, and avocado
- Add all ingredients to a bowl, drizzle with olive oil and salt & pepper
Zoodles di Carciofi
490 CALORIES
28g Carbs, 62g Protein, 14g Fat, 9g Fiber, 0g Added Sugar
Ingredients
6 oz Chicken breast, boneless, skinless, raw – 190 calories
2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
½ cup Artichokes, canned in water (cups) – 30 calories
½ cup Ricotta cheese, part-skim – 216 calories
¼ cup Tomatoes, canned, crushed – 13 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
Instructions
- Spray pan with an oil spray and stir-fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken (thighs or breasts)? Use fish or the vegetarian option.
Chicken Fajita Bowl
390 CALORIES
21g Carbs, 43g Protein, 12g Fat, 10g Fiber, 0g Added Sugar
Ingredients
1 cup Cauliflower rice, raw (already riced) – 38 calories
½ Bell pepper, red, medium – 19 calories
¼ cup Salsa – 16 calories
¼ Onion, red – 11 calories
½ Avocado, small – 117 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
2 slice Lime, slice – 0 calories
⅛ tsp Red pepper flakes – 0 calories
⅛ tsp Cumin – 0 calories
¼ tsp Salt – 0 calories
Instructions
- Slice peppers and cube chicken.
- Spray a pan with oil spray.
- Stir-fry chicken for ~6 minutes on low heat, stirring occasionally.
- Add in peppers and cauliflower rice for another ~6 minutes, stirring occasionally, until you see some browning with the cauliflower rice and chicken has cooked through.
- Combine all ingredients in a bowl.
- Top with seasonings and squeezed lime juice.
- No chicken? Use fish or the vegetarian option.
Low Carb Sausage Jambalaya
353 CALORIES
39g Carbs, 23g Protein, 15g Fat, 10g Fiber, 1g Added Sugar
Ingredients
1 cup Tomatoes, canned, crushed – 50 calories
1 Sausage, chicken – 140 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
¼ Bell pepper, yellow, large – 13 calories
¼ Onion, yellow – 14 calories
2 tsp Olive oil (tsp) – 80 calories
⅛ tsp Garlic salt – 0 calories
¼ tsp Paprika – 0 calories
¼ tsp Pepper, ground – 0 calories
Instructions
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
And while you’re at it, see also this list of the best high fiber snacks and high fiber breakfast foods!
