15+ Easy High-Fiber Lunch Recipes to Make Forever

If you’re looking to increase your fiber intake, these lunch recipes are worth adding to your menu! Each tasty dish contains at least 6 grams of fiber per serving, which can provide health benefits like improving your gut health, supporting healthy digestion and so much more. Plus, with at least four-star reviews, you can count on these recipes to be just as delicious as they are nourishing. Try options like our Chicken Caesar Salad or Buffalo Cauliflower Grain Bowl for a midday meal that will leave you satisfied.

Sheet-Pan Roasted Butternut Squash Soup

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower

Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture will work well.

Chicken Caesar Salad

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This timeless chicken Caesar salad features a zesty dressing made with Greek-style yogurt. Our dressing calls for anchovy paste, which adds that signature savory flavor Caesar salad is known for.

High-Protein Tuna & Chickpea Salad Sandwich

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.

Buffalo Cauliflower Grain Bowl

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower

This Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein.

Eat-the-Rainbow Vegetable Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.

Lemony Chicken & Kale Brown Rice Bowl

Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless

Time-saving ingredients like precooked microwavable brown rice and prepared guacamole pair well with lemony chicken and hearty kale in this filling grain bowl.

3-Ingredient Brie & Jam Wrap

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Grab your favorite-flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch.

Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

This anti-inflammatory smoothie draws its bright tropical flavor from frozen passion fruit pieces available in the frozen fruit section of well-stocked supermarkets or natural-foods stores. If you can’t find passion fruit at all, substitute with frozen pineapple.

Kale & Chickpea Grain Bowls

Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing.

Salsa-Topped Avocado Toast

Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

Anti-Inflammatory Beet & Avocado Wrap

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap.

Spicy Chili Oil Noodles with Zucchini & Carrots

Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco

Making your own chili oil is more time-intensive than using store-bought, but it’s worth it for the fresh flavors in this dish. The goal here is to infuse the oil with tons of aromatics like bay leaves, star anise, peppercorns and chili flakes to create a spicy base for the sauce. Spiralized zucchini and carrot add crunch, color and nutrients to the dish.

Anti-Inflammatory Vegetable-Packed Grain Bowls

Farro provides satisfying chew, while the raw shaved veggies soften slightly in the vinaigrette to become perfectly tender-crisp.

Brussels Sprouts Caesar Salad

Jake Sternquist

The roasted flavor of Brussels sprouts combines perfectly with the Worcestershire sauce and Parmesan cheese in the dressing to build the savory profile that Caesar salad is known for.

20-Minute White Bean Soup

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

This fiber-rich soup is an easy, healthy dish when you’re pressed for time. Frozen sweet potatoes and collard greens keep the prep to a minimum, while we finish it off with a bit of heavy cream for body and richness.

Spicy White Bean & Spinach Salad

Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper.

Anti-Inflammatory Cherry, Beet & Kale Smoothie

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless

Kale, cherries and beets team up in this powerful anti-inflammatory smoothie. All three of these fruits and veggies contain unique anti-inflammatory compounds that may help stave off diseases associated with chronic inflammation, including cancer, heart disease, arthritis and diabetes.

Grilled Vegetable & Black Bean Farro Bowls

Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster

These bowls are filled with all the hearty goodness of a black bean and veggie burrito, minus the tortilla. Nutty, chewy farro takes the place of rice, and the veggies are grilled with a zesty lime vinaigrette.

Green Goddess Wrap

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf

A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.