These high fiber meals are what I make when I want a cozy, filling dinner without a lot of fuss… Soup on the stove, butternut squash in EVERYTHING, and taco night that actually keeps you full until bedtime.
You guys ask me about protein all the time, but fiber is the one I see people forget about when they’re tracking macros. Every recipe below has at least 6.7 grams of fiber per serving (some have WAY more!), plus a solid hit of protein, so dinner fills you up and still fits your day.
I split these high fiber meals into three groups: cozy soups, skillets and flatbreads, high-fiber taco night, and hearty grain bowls and dinner salads. Pick a few for the week and you’re set!
Cozy Soups, Skillets and Flatbreads
This is my comfort food section. The rotisserie chicken minestrone soup is the fiber champ of the soups with 11.3 grams per serving thanks to white beans and lots of veggies, and the creamy tomato butternut skillet lasagna sneaks butternut squash AND kale into a one-pan lasagna (9.5 grams of fiber and 36 grams of protein).
And yes, flatbreads count as dinner around here… The butternut squash, bacon, and caramelized onion flatbreads have 12.9 grams of fiber per serving. Want more soup ideas? My macro-friendly soups post has a few more favorites.
Rotisserie Chicken Minestrone Soup
Creamy Chicken Pot Pie Soup
Creamy Tomato Butternut Skillet Lasagna
Cauliflower Rice Enchilada Skillet
Butternut Squash, Bacon, and Caramelized Onion Flatbreads
Easy Ricotta BBQ Pork Flatbreads
Choppy Chopped Green Goddess Salmon Salad Flatbread
High-Fiber Taco Night
Tacos are one of the easiest ways to load up on fiber because the toppings do so much of the work: cabbage slaw, avocado, corn, and a good high-fiber tortilla. The spicy shrimp taco bowl has 10.7 grams of fiber, and the blackened salmon tacos have 9 grams.
More of a pork person? The crispy carnitas tacos with cilantro lime ranch bring 42.2 grams of protein and 8.4 grams of fiber per serving.
Macro-friendly Spicy Shrimp Taco Bowl
Blackened Salmon Tacos
Skinny Crispy Carnitas Tacos with Cilantro Lime Ranch
Fish Taco Bowls
Shaved Pork Tacos with Spicy Mango Slaw
This Jalapeño Cilantro Pork and Cauliflower Rice Bowl
Easy Air Fried Fish Tacos
Hearty Grain Bowls and Dinner Salads
Don’t let the word “salad” scare you off for dinner… these are BIG, filling bowls built on farro, barley, brown rice, wild rice, sweet potatoes, and kale. The wild rice and kale salad (my Cubby’s copycat!) has 13 grams of fiber and 46.3 grams of protein, and the harvest chopped kale salad with roasted butternut squash and apple is basically comfort food in salad form.
The farro and sweet potato salad with blackened salmon is another hearty pick with 9.7 grams of fiber per serving. If you like to prep ahead, my meal prep salads roundup has even more.
Wild Rice and Kale Salad (Cubby’s Copycat)
Harvest Chopped Kale Salad
Farro and Sweet Potato Salad with Blackened Salmon
Arugula Barley Salad with Lemon and Parmesan
Salmon, Sweet Potato, and Chimichurri Salad
Easy Buffalo Chicken Grain Salad
Easy Dairy-Free Cava Bowl
How I Build High Fiber Meals for Dinner
- Start with a fiber-rich base. Beans, farro, barley, brown or wild rice, sweet potatoes, and squash do most of the heavy lifting.
- Add a crunchy veggie. Shredded cabbage, kale, and bagged slaw mixes are cheap, last a while in the fridge, and add volume to tacos and bowls.
- Swap your tortilla or flatbread. A high-fiber tortilla or flatbread is one of the easiest swaps you can make on taco or pizza night.
- Keep protein in the picture. Every recipe here pairs the fiber with chicken, salmon, shrimp, or pork, which is what keeps you full until morning.
- Go up slowly and drink your water. If you’re used to lower-fiber meals, start with one or two of these a week and keep a water bottle close.
- Log it once. If you track in MyFitnessPal, here’s how to create a recipe in MyFitnessPal so you only enter it one time.
What Dinner Has a Lot of Fiber?
Dinners built around beans, whole grains (like farro, barley, and brown or wild rice), and lots of veggies are usually your highest-fiber options. On this list, the green goddess salmon salad flatbread tops out at 13.4 grams per serving, followed by the wild rice and kale salad at 13 grams and the butternut squash flatbreads at 12.9 grams.
If you’d rather have dinner planned for you, my weekly meal plans are macro-friendly, high-protein, and family-friendly, with a new plan every Thursday, a categorized grocery list, and complete macros on every recipe (and you can try it free!).
Make one of these? Tag me or send me a DM on Instagram, I LOVE seeing what you guys make!
