15 Quick High Fiber Dinner Recipes for Digestive Health

High-fiber dinners are essential for digestive health, satiety, and overall well-being.

Incorporating fiber-rich ingredients like beans, lentils, whole grains, and vegetables into your evening meals keeps you full and energized.

These recipes are designed to be delicious, easy to prepare, and nutrient-dense.

From hearty soups and stews to roasted vegetable bowls and protein-packed dishes, there’s a fiber-rich dinner for every palate.

Enjoy that support your health while satisfying your taste buds.

15 Quick High Fiber Dinner Recipes for Digestive Health

Eating fiber-rich dinners can boost digestion, regulate blood sugar, and promote long-term health.

These 15 high fiber dinner recipes show that nutritious meals can also be delicious, filling, and easy to make.

By including beans, vegetables, whole grains, and legumes, each recipe maximizes fiber without sacrificing flavor.

Whether you prefer plant-based dishes, hearty soups, or balanced protein meals, these recipes make fiber a highlight.

They’re perfect for anyone seeking healthier, more satisfying dinner options.

Lentil and Vegetable Stew

This hearty stew is packed with fiber-rich lentils, carrots, celery, and tomatoes.

Slow-simmered with garlic, onions, and herbs, the flavors meld into a comforting, nutrient-dense dinner.

The combination of protein from lentils and fiber from vegetables keeps you full and satisfied.

It’s easy to prepare and perfect for a warming weeknight meal.

Ingredients:

• 1 cup dried lentils, rinsed
• 1 carrot, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 teaspoon thyme
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion, garlic, carrots, and celery for 5–7 minutes until softened.
• Add lentils, diced tomatoes, vegetable broth, thyme, paprika, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender.
• Stir occasionally and adjust seasoning as needed.
• Serve warm with a slice of whole-grain bread if desired.

Lentils provide a high-fiber, protein-rich base that promotes fullness.

Vegetables add vitamins, minerals, and additional fiber for digestive health.

This stew is comforting, wholesome, and ideal for weeknight dinners.

A flavorful, filling, and heart-healthy meal that satisfies both taste and nutrition.

Quinoa and Black Bean Stuffed Peppers

These colorful bell peppers are stuffed with protein-rich quinoa, black beans, and corn.

Seasoned with cumin, chili powder, and garlic, the filling is savory and fiber-packed.

Baking the peppers softens them while enhancing the natural sweetness and aroma.

It’s a vegetarian-friendly dinner that is satisfying, healthy, and visually appealing.

Ingredients:

• 4 large bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• ½ cup corn kernels
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup shredded cheese (optional)

Instructions:

• Preheat oven to 375°F (190°C).
• Heat olive oil in a skillet and sauté onion and garlic until softened.
• Add black beans, corn, quinoa, cumin, chili powder, salt, and pepper.
• Stir until well combined.
• Stuff each bell pepper with the quinoa mixture and place in a baking dish.
• Top with cheese if desired.
• Bake for 25–30 minutes until peppers are tender.

Quinoa and black beans provide protein and high fiber for satiety.

Bell peppers add vitamins, antioxidants, and additional fiber.

This dinner is filling, colorful, and nutritious.

A wholesome, satisfying meal that combines flavor, texture, and high fiber content.

Chickpea and Spinach Curry

This creamy chickpea curry is packed with fiber and plant-based protein.

Simmered with fresh spinach, tomatoes, and aromatic spices, it’s both flavorful and nourishing.

Coconut milk adds richness without being heavy, making it a satisfying yet light dinner.

It’s easy to make, perfect for meal prep, and supports a fiber-rich diet.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 can diced tomatoes (14 oz)
• ½ cup light coconut milk
• 1 teaspoon curry powder
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté onion, garlic, and ginger for 5 minutes until fragrant.
• Add chickpeas, tomatoes, coconut milk, curry powder, cumin, salt, and pepper.
• Simmer for 15 minutes, stirring occasionally.
• Stir in fresh spinach and cook until wilted.
• Serve warm with brown rice or whole-grain naan.

Chickpeas provide protein and fiber for digestive health and satiety.

Spinach and tomatoes add vitamins, minerals, and additional fiber.

This curry is comforting, aromatic, and satisfying.

A nutrient-dense, flavorful meal that promotes fullness and supports healthy digestion.

Barley and Roasted Vegetable Bowl

This roasted vegetable bowl is loaded with high-fiber barley, sweet potatoes, zucchini, and bell peppers.

Roasting vegetables enhances their natural sweetness and brings out deep, caramelized flavors.

The barley adds a chewy texture and fills you up while keeping calories moderate.

It’s a versatile, wholesome dinner that’s both satisfying and nutrient-packed.

Ingredients:

• 1 cup pearl barley, cooked
• 1 cup sweet potato, cubed
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon rosemary
• Salt and pepper to taste
• 2 tablespoons pumpkin seeds (optional)

Instructions:

• Preheat oven to 400°F (200°C).
• Toss sweet potato, zucchini, and bell pepper with olive oil, rosemary, salt, and pepper.
• Spread on a baking sheet and roast for 25–30 minutes until tender and caramelized.
• Serve roasted vegetables over cooked barley.
• Sprinkle with pumpkin seeds if desired.

Barley provides soluble fiber that supports digestion and satiety.

Roasted vegetables add vitamins, minerals, and additional fiber.

This bowl is hearty, flavorful, and satisfying.

A balanced, fiber-rich meal that’s perfect for a healthy weeknight dinner.

White Bean and Kale Soup

This soup is a high-fiber, protein-packed dinner that’s both hearty and light.

White beans provide a creamy texture and protein, while kale adds vitamins, minerals, and abundant fiber.

A fragrant blend of garlic, onions, and herbs makes the broth savory and satisfying.

It’s perfect for cold evenings or meal prep, keeping you full without excess calories.

Ingredients:

• 1 can white beans, drained and rinsed
• 3 cups kale, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon thyme
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion and garlic until softened.
• Add white beans, vegetable broth, and thyme.
• Bring to a boil, then simmer for 15 minutes.
• Stir in chopped kale and cook until wilted.
• Season with salt and pepper before serving.

White beans are high in fiber and protein, keeping you full and satisfied.

Kale provides additional fiber, antioxidants, and vitamins.

This soup is comforting, hearty, and nutrient-rich.

A wholesome, satisfying dinner that supports digestion, fullness, and overall health.

Sweet Potato and Black Bean Tacos

These fiber-rich tacos feature roasted sweet potatoes and black beans for a hearty, nutritious dinner.

Topped with avocado, cilantro, and a squeeze of lime, they are vibrant, flavorful, and satisfying.

Corn tortillas keep them light while adding extra fiber.

Perfect for a quick, wholesome meal that supports digestion and keeps you full.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 cup black beans, drained and rinsed
• 1 teaspoon olive oil
• 1 teaspoon cumin
• ½ teaspoon paprika
• Salt and pepper to taste
• 8 small corn tortillas
• ½ avocado, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions:

• Preheat oven to 400°F (200°C).
• Toss sweet potatoes with olive oil, cumin, paprika, salt, and pepper.
• Roast for 25–30 minutes until tender.
• Warm tortillas in a skillet or oven.
• Fill each tortilla with roasted sweet potatoes and black beans.
• Top with avocado slices, cilantro, and a squeeze of lime.

Sweet potatoes and black beans provide high fiber and plant-based protein.

Corn tortillas add extra fiber while keeping the meal light.

This taco dinner is colorful, flavorful, and satisfying.

A nutrient-dense, high-fiber meal perfect for weeknight dinners or casual gatherings.

Chickpea and Quinoa Salad Bowl

This refreshing salad combines protein-rich chickpeas with fiber-packed quinoa and fresh vegetables.

Cherry tomatoes, cucumbers, and bell peppers add crunch, color, and essential vitamins.

A lemon-tahini dressing brings creaminess without excess calories, keeping the meal light yet filling.

It’s a perfect dinner for warm evenings or meal prep, offering a satisfying high-fiber boost.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chickpeas, drained and rinsed
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ½ cup red bell pepper, diced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

• In a large bowl, combine quinoa, chickpeas, tomatoes, cucumber, bell pepper, and parsley.
• In a small bowl, whisk lemon juice, tahini, olive oil, salt, and pepper.
• Pour dressing over salad and toss gently to combine.
• Serve immediately or chill for 30 minutes to enhance flavors.

Chickpeas and quinoa provide a fiber-rich protein base that promotes fullness.

Vegetables add crunch, vitamins, and additional fiber.

This salad is colorful, light, and satisfying.

A refreshing, nutrient-dense high-fiber dinner that’s perfect for any weeknight.

Lentil and Spinach Stuffed Portobello Mushrooms

These large portobello mushrooms are stuffed with lentils, spinach, and tomatoes for a hearty, fiber-packed dinner.

Baked with garlic and herbs, they’re savory, nutritious, and visually appealing.

The lentils provide protein and fiber, while the mushrooms add a meaty texture without excess calories.

It’s a vegetarian-friendly meal perfect for a satisfying evening dinner.

Ingredients:

• 4 large portobello mushrooms, stems removed
• 1 cup cooked lentils
• 2 cups fresh spinach, chopped
• 1 tomato, diced
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons grated Parmesan (optional)

Instructions:

• Preheat oven to 375°F (190°C).
• Heat olive oil in a skillet, sauté garlic and spinach until wilted.
• Stir in lentils, tomato, oregano, salt, and pepper.
• Stuff mixture into portobello caps and place on a baking sheet.
• Sprinkle with Parmesan if desired.
• Bake for 20–25 minutes until mushrooms are tender.

Lentils provide high fiber and plant-based protein for satiety.

Mushrooms and spinach contribute vitamins, minerals, and additional fiber.

This dinner is flavorful, hearty, and satisfying.

A wholesome, high-fiber meal that’s perfect for vegetarian weeknight dinners.

Spaghetti Squash with White Bean Marinara

This fiber-rich dinner uses spaghetti squash as a low-calorie, nutrient-dense pasta substitute.

White beans add protein and additional fiber, while a homemade marinara sauce brings flavor and depth.

It’s a comforting, satisfying meal that’s perfect for weeknights or meal prep.

The combination of vegetables, beans, and squash keeps you full without excess calories.

Ingredients:

• 1 medium spaghetti squash
• 1 cup canned white beans, drained and rinsed
• 1 cup tomato marinara sauce, no sugar added
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Cut spaghetti squash in half, remove seeds, and roast cut-side down for 35–40 minutes.
• Heat olive oil in a skillet, sauté garlic for 1–2 minutes.
• Add white beans, marinara sauce, Italian seasoning, salt, and pepper.
• Simmer for 5–7 minutes.
• Scrape squash into strands and top with the bean marinara sauce.
• Garnish with fresh basil and serve.

White beans provide protein and soluble fiber to aid digestion.

Spaghetti squash adds volume, fiber, and low-calorie satisfaction.

This meal is hearty, filling, and nutritious.

A high-fiber, flavorful dinner that’s comforting and perfect for any weeknight.

Roasted Vegetable and Farro Bowl

This fiber-packed bowl combines nutty farro with roasted Brussels sprouts, carrots, and sweet potatoes.

Tossed with olive oil and herbs, the vegetables caramelize for depth of flavor.

Farro adds chewy texture, protein, and additional fiber, creating a hearty and satisfying dinner.

It’s a wholesome, nutrient-dense meal ideal for weight management and digestive health.

Ingredients:

• 1 cup cooked farro
• 1 cup Brussels sprouts, halved
• 1 cup carrots, diced
• 1 cup sweet potato, cubed
• 2 tablespoons olive oil
• 1 teaspoon rosemary
• Salt and pepper to taste
• 1 tablespoon pumpkin seeds (optional)

Instructions:

• Preheat oven to 400°F (200°C).
• Toss Brussels sprouts, carrots, and sweet potato with olive oil, rosemary, salt, and pepper.
• Roast for 25–30 minutes until tender and caramelized.
• Serve roasted vegetables over cooked farro.
• Sprinkle with pumpkin seeds for extra crunch and fiber.

Farro provides high fiber, protein, and a satisfying texture.

Roasted vegetables add nutrients, natural sweetness, and additional fiber.

This dinner is hearty, flavorful, and filling.

A balanced, high-fiber meal perfect for weeknight dinners or meal prep.

Black Bean and Sweet Potato Chili

This hearty chili combines fiber-rich black beans and sweet potatoes for a satisfying dinner.

Slow-simmered with tomatoes, bell peppers, and spices, it develops deep, comforting flavors.

Packed with plant-based protein and fiber, it keeps you full while supporting digestion.

It’s perfect for chilly evenings or meal prep, delivering warmth and nutrition in every bite.

Ingredients:

• 1 can black beans, drained and rinsed
• 1 medium sweet potato, peeled and diced
• 1 red bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14 oz)
• 2 cups vegetable broth
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion and garlic for 3–4 minutes until fragrant.
• Add sweet potato, bell pepper, black beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper.
• Bring to a boil, then simmer for 25–30 minutes until sweet potatoes are tender.
• Stir occasionally and adjust seasoning before serving.

Black beans and sweet potatoes are high in fiber, promoting fullness and stable energy.

Vegetables contribute vitamins, minerals, and additional fiber.

This chili is hearty, flavorful, and warming.

A comforting, nutrient-dense, high-fiber dinner perfect for weeknights or meal prep.

Farro and Roasted Broccoli Bowl

This nutritious bowl combines nutty farro with roasted broccoli, chickpeas, and cherry tomatoes.

Drizzled with a lemon-tahini dressing, it’s tangy, satisfying, and packed with fiber.

The combination of whole grains, legumes, and vegetables keeps you full while supporting digestive health.

It’s a quick, colorful, and balanced meal perfect for weeknight dinners or meal prep.

Ingredients:

• 1 cup cooked farro
• 1 cup broccoli florets
• ½ cup chickpeas, drained and rinsed
• ½ cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Toss broccoli and chickpeas with olive oil, salt, and pepper.
• Roast for 20–25 minutes until broccoli is tender and lightly browned.
• Combine roasted vegetables with farro and cherry tomatoes in a bowl.
• Drizzle with lemon-tahini dressing and serve immediately.

Farro and chickpeas provide fiber and protein for satiety.

Roasted vegetables add flavor, nutrients, and additional fiber.

This dinner is hearty, satisfying, and nutrient-dense.

A colorful, fiber-rich meal perfect for weight management and digestive health.

Kidney Bean and Vegetable Stir-Fry

This high-fiber stir-fry uses kidney beans, bell peppers, carrots, and snow peas for a nutritious dinner.

Flavored with garlic, ginger, and soy sauce, it’s savory, quick, and packed with plant-based protein.

It’s a simple, satisfying meal that promotes fullness without excess calories.

Perfect for weeknight dinners or a quick healthy meal solution.

Ingredients:

• 1 cup cooked kidney beans
• ½ cup red bell pepper, sliced
• ½ cup carrots, sliced
• ½ cup snow peas
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium-high heat.
• Sauté garlic and ginger for 1–2 minutes until fragrant.
• Add bell peppers, carrots, and snow peas; cook 5–7 minutes until tender-crisp.
• Stir in kidney beans and soy sauce; cook for an additional 2–3 minutes.
• Season with salt and pepper and serve immediately.

Kidney beans are high in fiber and plant-based protein for satiety.

Vegetables add fiber, vitamins, and antioxidants, enhancing nutrition.

This stir-fry is quick, flavorful, and filling.

A perfect fiber-rich dinner for busy weeknights or healthy meal prep

Barley and Roasted Cauliflower Bowl

This fiber-packed bowl features nutty barley paired with roasted cauliflower and kale.

Tossed with olive oil, garlic, and a hint of lemon, the vegetables are savory and caramelized.

Barley provides fiber and protein, while cauliflower and kale contribute additional fiber and nutrients.

It’s a hearty, balanced dinner ideal for satisfying hunger while supporting digestive health.

Ingredients:

• 1 cup cooked barley
• 1 cup cauliflower florets
• 1 cup kale, chopped
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Toss cauliflower with olive oil, garlic, salt, and pepper; roast for 20–25 minutes until tender.
• Sauté kale in a small pan for 3–4 minutes until wilted.
• Serve roasted cauliflower and kale over cooked barley.
• Drizzle with lemon juice before serving.

Barley is high in fiber, promoting fullness and healthy digestion.

Cauliflower and kale add vitamins, minerals, and additional fiber.

This bowl is flavorful, hearty, and satisfying.

A nutritious, high-fiber dinner that supports weight management and digestive wellness.

Spicy Red Lentil Soup

This warming soup features red lentils, carrots, tomatoes, and spices for a fiber-rich dinner.

Slow-simmered with garlic, cumin, and smoked paprika, it’s both comforting and nutrient-dense.

Lentils provide plant-based protein and fiber, while vegetables boost the meal’s nutritional profile.

It’s perfect for weeknights, meal prep, or a cozy evening meal that supports digestion and satiety.

Ingredients:

• 1 cup red lentils, rinsed
• 1 carrot, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion and garlic for 3–4 minutes until fragrant.
• Add carrot, red lentils, tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 20–25 minutes until lentils are tender.
• Blend partially for a creamy texture, if desired, and serve warm.

Red lentils provide fiber and protein, aiding fullness and digestive health.

Carrots and tomatoes add nutrients, vitamins, and additional fiber.

This soup is hearty, flavorful, and nourishing.

A comforting, high-fiber dinner perfect for weeknights or meal prep.