15+ 20-Minute High-Fiber Lunch Recipes

Wondering what to whip up for lunch this week? Check out these easy and delicious lunch recipes! Each of these dishes takes no more than twenty minutes to put together, making them a great option for busier weekdays when you need something simple. They’re also high in fiber, with at least 6 grams per serving, to keep you feeling satiated and energized. Dishes like our Veggie Wraps and our High-Protein Tuna & Chickpea Salad Sandwich are so delicious, you’ll be counting down the minutes until your lunch break.

Broccoli Melts

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

Here, we combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food.

Veggie Wraps

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, while hummus adds plant-based protein and keeps the wrap from getting dry.

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.

No-Cook White Bean & Spinach Caprese Salad

This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

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

This 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.

Eat-the-Rainbow Vegetable Soup

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

This vibrant and wholesome soup 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.

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.

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 lunch. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado. Feel free to add an egg on top for extra protein.

Anti-Inflammatory Beet & Avocado Wrap

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

Packed with fiber and monounsaturated fats, avocados are combined with beets, which contain their own inflammation-fighting phytochemicals. The tahini-lemon mixture adds brightness and a nutty flavor to this wrap.

Veggie & Hummus Sandwich

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

Spinach Salad with Quinoa, Chicken & Fresh Berries

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

This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa for a filling and satisfying lunch.

Stuffed Sweet Potato with Hummus Dressing

Ali Redmond

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Black Bean-Quinoa Bowl

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

This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

High-Protein Veggie Sandwich

Ali Redmond

From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.

Buffalo Chickpea Salad

Photographer: Rachel Marek, Food Stylist: Lauren McAnelly

We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce.

Get Your Greens Wrap

Sara Haas

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.