High-Fiber, High-Protein Meals
As a busy business owner and mom of 3, I need meals that keep me full, energized and focused all day long. That’s why I love high-fiber, high-protein meals I can make in under 30 minutes or prep ahead of time. Pairing fiber and protein helps me stay satisfied between meals, support digestion, and keep my energy steady. I’ve rounded up my favorite high-fiber, high-protein healthy recipes that are nutrient-dense and packed with everything my body needs to feel strong and balanced.
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If you’re looking to feel fuller for longer, support muscle growth and keep your digestion on the track, meals that are high in both protein and fiber are a game-changer.
To reach my goals, I typically follow a high protein meal plan that divides my protein and fiber across 3 meals and 2 high protein snacks. For example, if my goal is 120 grams of protein and 25 grams of fiber per day, I aim for around 25–30 grams of protein and 6–8 grams of fiber at each meal.
Foods like beans, lentils, chickpeas, quinoa, legumes, nuts, seeds, Greek yogurt, eggs and lean meats pack this powerful combo. Pairing high-protein meals with fiber keeps your energy stable throughout the day and helps you feel satisfied after meals, reducing the urge to snack.
Adding more fiber to a high-protein diet is easier than you might think. Toss a handful of beans or lentils into salads, stir chia seeds into overnight oats or enjoy roasted vegetables alongside chicken for a high-protein dinner. Small swaps, like choosing whole grains over refined grains or snacking on nuts instead of chips, can make a big difference over time.
A common question that lands in my inbox is whether you can lose weight on a high-protein, high-fiber diet – and the answer is yes. Protein helps preserve lean muscle mass while fiber slows digestion, which helps control hunger and regulate blood sugar. Together, they create a sustainable approach to weight loss that doesn’t feel restrictive or boring.Fiber also plays a key role in overall health. It supports healthy digestion, keeps your gut functioning efficiently and may even help lower cholesterol, stabilize blood sugar and reduce the risk of heart disease, making it an essential part of a balanced diet.
High Fiber, High Protein Recipes
A list of high-fiber, high-protein recipes to keep you energized, including wraps, salads, sheet pan, one-skillet and vegetarian options.
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Power Salads and Wraps
1. Kale Quinoa Salad
This Kale Quinoa Salad is my go-to delicious, fresh salad full of good-for-you ingredients like blueberries, kale and quinoa.
10 grams of fiber per serving
30 grams of protein per serving
Ingredients
- Quinoa
- Blueberries
- Kale
- Pumpkin seeds
- Pistachios
- Mint leaves
- Goat cheese
- Avocado
- Lemons
- Extra virgin olive oil
2. 1-Minute Hummus Wraps
This easy and healthy hummus lunch wrap is protein-packed and perfect for adult and kid lunch boxes.
10 grams of fiber per serving
17 grams of protein per serving
Ingredients
- Lime
- Sprouted grain wrap
- Deli turkey
- Avocado
- Cucumber slices
- Spinach
- Chickpea
- Cilantro to taste
3. Chopped Mediterranean Salad With Chicken
Fresh colorful salad bowl with ingredients that provide a good balance of nutrients, as well as delicious flavors and textures inspired by Mediterranean Greek cuisine.
9 grams of fiber per serving
29 grams of protein per serving
Ingredients
- Spring mix greens
- Chicken breast
- Cooked quinoa
- Chickpeas
- Yellow pepper
- Cherry tomatoes
- Cucumber
- Crumbled feta
- Kalamata olives
- Red onion
4. Quinoa Crunch Salad With Peanut Dressing
Quinoa Crunch Salad filled with crunchy rainbow veggies, juicy fresh mango, fluffy quinoa, chili lime cashews, and my favorite creamy peanut dressing.
10 grams of fiber per serving
20.5 grams of protein per serving
Ingredients
- Shelled edamame
- Simply Nature Organic Quinoa
- Cucumber
- Bell peppers
- Mangoes
- Carrots
- Purple cabbage
- Nature Creamy Peanut Butter
- Soy sauce
- Vinegar
- Sesame oil
- Chili paste
- Honey
- Garlic
- Ginger
5. Farro Salad
My go-to light and fresh farro salad recipe is made with al dente farro, blanched asparagus, radishes, microgreens, and goat cheese.
11 grams of fiber per serving
17 grams of protein per serving
Ingredients
- Farro
- Asparagus
- Microgreens
- Fresh mint
- Sliced radishes
- Sunflower seeds
- White beans
- Goat cheese
- Dried cranberries
- Lemon vinaigrette
6. Chickpea Feta Pasta Salad
This easy chickpea salad is packed with veggies and delicious mix-ins like feta, pistachios, pickled red onions, and tons of fresh herbs. I toss it all in a light lemon vinaigrette for a perfect, quick lunch or dinner.
7.8 grams of fiber per serving
20.6 grams of protein per serving
Ingredients
- Pasta
- Chickpeas
- Persian cucumber
- Heirloom cherry tomatoes
- Feta cheese
- Pistachios
- Pickled red onions
- Fresh parsley
- Fresh mint
- Fresh dill
- Lemon vinaigrette
Hearty One-Pan Meals
7. Sheet Pan Greek Chicken and Veggies With Tzatziki
Loads of tender vegetables and juicy chicken thighs get dolloped with creamy Tzatziki sauce. This easy and satisfying meal is perfect for a busy weeknight dinner because it is all made on a single sheet pan.
9 grams of fiber per serving
33 grams of protein per serving
Ingredients
- Chicken thighs
- Brussels sprouts
- Artichoke hearts
- Bell pepper
- Green beans
- Red onion
- Avocado oil
- Lemon
- Garlic cloves
- Lemon
- Cherry tomatoes, halved
- Kalamata olives
- Feta cheese
8. Thai Peanut Sweet Potato Bowls With Chicken
This sweet potato Thai peanut bowl with chicken is my go-to meal when I’m craving Thai takeout and want something quick and healthy.
7 grams of fiber per serving
29 grams of protein per serving
Ingredients
- Avocado oil
- Sweet potato
- Broccoli florets
- Chickpeas
- Chicken breast
- Roasted peanuts
- Cilantro
- Natural peanut butter
- Coconut aminos
- Lime Juice
- Rice vinegar
- Toasted sesame oil
- Ginger
- Garlic
- Red pepper flakes
9. Chicken and Chickpea Curry
I love this recipe for its deep curry flavor and how it’s packed with veggies, using simple, healthy ingredients like canned chickpeas and frozen cauliflower.
9 grams of fiber per serving
26 grams of protein per serving
Ingredients
- Chicken breast
- Olive oil
- Yellow onion
- Red bell pepper
- Garlic cloves
- Fire-roasted diced tomatoes
- Coconut milk
- Chickpeas
- Cauliflower florets
- Curry powder
- Ground turmeric
- Dried ginger
- Baby spinach
10. The Best Healthy Turkey Chili
This healthy turkey chili is made with lean ground turkey, kidney beans and corn. It’s perfectly spiced, packed with protein and fiber, and honestly, it’s the best.
17 grams of fiber per serving
31.8 grams of protein per serving
Ingredients
- Olive oil
- Yellow onion
- Garlic cloves
- Red bell pepper
- Extra lean ground turkey
- Chili powder
- Ground cumin
- Dried oregano
- Cayenne pepper
- Can diced tomatoes
- Chicken broth
- Dark red kidney beans
- Sweet corn
11. Sheet Pan Harvest Bowl
Ready in just 30 minutes, this one-pan Harvest Bowl is a weekly rotation favorite. Crispy Brussels sprouts, fresh apples and a creamy, high-protein balsamic dressing make it obnoxiously good.
8 grams of fiber per serving
26 grams of protein per serving
Ingredients
- Chicken sausage
- Brussels sprouts
- Sweet potatoes
- Zucchini
- Olive oil
- Apples
- Dried cranberries
- Garlic
- Greek yogurt
- Balsamic vinegar
- Dijon mustard
- Honey
- Lemon
- Mayo
12. Roasted Red Pepper Quinoa Chili
This nourishing quinoa chili recipe is made with roasted red peppers, beans, chili seasoning and a little jalapeño for heat.
20 grams of fiber per serving
23 grams of protein per serving
Ingredients
- Red peppers
- Olive oil
- Red onion
- Cloves garlic
- Red bell pepper
- Jalapeño pepper
- Quinoa
- White beans
- Kidney beans
- Crushed tomatoes
- Vegetable broth
- Chili powder
- Ground cumin
- Garlic powder
- Maple syrup
- Kale
13. Quesadillas in the Oven
These baked sheet pan quesadillas are my go-to for an easy, crispy dinner and they’re my kids’ favorite.
6.2 grams of fiber per serving
21.6 grams of protein per serving
Ingredients
- Black beans
- Olive oil
- Green onions
- Shredded cheddar cheese
- Smoked mozzarella cheese
- Pico de gallo
- Tortillas
Vegetarian Meals
14. Quinoa Black Bean Crockpot Stuffed Peppers
These Quinoa Black Bean Stuffed Peppers are effortlessly made in your slow cooker using simple pantry ingredients, and you can enjoy them with or without meat.
14 grams of fiber per serving
21 grams of protein per serving
Ingredients
- Bell peppers
- Uncooked quinoa
- Black beans
- Refried beans
- Red enchilada sauce
- Cumin
- Chili powder
- Onion powder
- Garlic salt
- Shredded Pepperjack cheese
15. Vegetarian Sheet Pan Dinner With Tofu, Chickpeas and Butternut Squash
I love how easy this fiber-rich vegetarian sheet pan meal is – just toss tofu, chickpeas, butternut squash and red onion in one pot, roast everything to perfection, and finish with a creamy tahini sauce.
12 grams of fiber per serving
22 grams of protein per serving
Ingredients
- Tofu
- Liquid aminos
- Maple syrup
- Garlic powder
- Butternut squash
- Chickpeas
- Red onion
- Olive oil
- Ground pepper
- Tahini sauce
- Cilantro leaves
16. Easy Vegetarian Fajitas
My whole family loves this easy sautéed plant-based fajita recipe because it’s full of big flavor and beautiful, colorful veggies.
17 grams of fiber per serving
17 grams of protein per serving
Ingredients
- Bell peppers
- Red onion
- Mushrooms
- Smashed garlic
- Cumin
- Chili powder
- Cans pinto beans
- Fajita Sauce
- Whole wheat tortilla
17. Sweet Potato Quinoa Bowl
Sweet potato quinoa bowl with roasted veggies is a healthy, hearty, nutrient-dense, meat-free meal you can enjoy in under 45 minutes, either warm or as a salad.
24 grams of fiber per serving
28 grams of protein per serving
Ingredients
- Red onion
- Rice vinegar
- Lemon
- Garlic powder
- Tahini
- Brown sugar
- Uncooked quinoa
- Sweet potato
- Vegetable broth
- Bell pepper
- Chickpeas
- Carrot, sliced
- Garlic powder
- Baby kale
- Parsley
- Avocado
18. Quinoa Taco Bowls
These Quinoa Taco Bowls with delicious guacamole are a quick and healthy vegetarian meal I can have ready in under 30 minutes. Perfect for busy weeknights or meal prep.
18 grams of fiber per serving
18 grams of protein per serving
Ingredients
- Quinoa
- Black beans
- Pinto beans
- Olive oil
- Taco seasoning
- Guacamole
- Avocado
- Lime
- Cumin
Get My Full Meal Plan!
A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
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2 comments
What I appreciate most about your recipe posts is that you list fiber and protein content and a full list of ingredients without having to click the link so I know immediately if it’s a recipe I can make (or I could modify). Thank you so much!
Hi Mindy! Thank you so much for the feedback! I’m so glad to hear that these posts have been helpful. Appreciate you following along! -Lindsey