Cooking in my Genes - Simple & Seasonal Recipes Meant to be shared. - Cooking in my Genes https://www.cookinginmygenes.com/ Simple & seasonal recipes meant to be shared. Sat, 17 Jan 2026 23:03:54 +0000 en-US hourly 1 https://www.cookinginmygenes.com/wp-content/uploads/2026/03/favicon-220x280.png Cooking in my Genes - Simple & Seasonal Recipes Meant to be shared. - Cooking in my Genes https://www.cookinginmygenes.com/ 32 32 10 High Fiber Meals for Dinner (high protein too!) https://www.cookinginmygenes.com/10-high-fiber-meals-for-dinner-high-protein-too/ https://www.cookinginmygenes.com/10-high-fiber-meals-for-dinner-high-protein-too/#respond Sat, 17 Jan 2026 22:58:09 +0000 https://www.cookinginmygenes.com/?p=14003 When you want a nourishing and fulfilling dinner, try one of these 10 High Fiber Meals! You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving. Getting an adequate amount of fiber and protein at dinner will help...

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]]> When you want a nourishing and fulfilling dinner, try one of these 10 High Fiber Meals!

high fiber sheet pan meal with chickpeas

You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving.

Getting an adequate amount of fiber and protein at dinner will help you feel full and satiated.

While protein has been the ‘it-girl’ of late, fiber is just as important! The cooking time for many of these recipes averages 30 minutes.

white beans, tomatoes, red onion on a sheet pan

Why you’ll love these high fiber recipes

  • Easy: Easy cleanup! You just need one pot or one pan for many of these recipes.
  • Healthy: Many of these recipes are packed with vegetables and are high protein too!
  • Nourishing: These high fiber recipes are nourishing and most have both insoluble and soluble fiber from a variety of ingredients.

Why is fiber important?

Aim for 25 grams of fiber per day to get many of the health benefits including:

  • Fiber can help with better digestion.
  • A diet high in fiber can help lower cholesterol and balance blood sugar.
  • Hitting your fiber goals can help build up better gut-bacteria and in turn help to improve your immunity against sickness or disease.

What are the common ingredients in these high fiber meals?

Legumes: You’ll find a variety of beans including butter beans, cannellini beans, lentils and chickpeas in these high fiber meals. If you don’t know already, these pack a fiber punch!

Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like broccoli, bell peppers, cabbage, kale and brussels sprouts.

Whole Grains: Whole grains can help to increase fiber intake so you’ll find whole grains like brown rice and pasta in a few of these recipes.

chickpeas in a bowl

10 High Fiber Meals to Enjoy for Dinner

One Pot Marry Me Butter Beans (30 minute recipe!)
Make these Marry Me Butter Beans for dinner in 30 minutes! Packed with flavour from a seasoned creamy tomato sauce, it's super satisfying.
Check out this recipe
wooden spoon in a pot of cooked butter beans and sundried tomato sauce
Healthyish Broccoli Cheddar Soup
This healthy broccoli cheddar soup recipe has 27g of protein per serving & loaded with veggies! It has a creamy texture & cheesy flavor too!
Check out this recipe
spoon in a bowl of broccoli cheddar soup
Creamy One Pot Ground Turkey Pasta with Veggies
This quick One Pot Ground Turkey Pasta with Veggies is packed with 46g of protein per serving! A delicious weeknight meal or for meal prep.
Check out this recipe
one pot pasta
One Pan Roasted Chicken with Chickpeas and Tomatoes
This One Pan Roasted Chicken with Chickpeas & Tomatoes is a simple, easy and delish dinner. Plus it's packed with 48g of protein per serving!
Check out this recipe
serving spoon in roasted chicken with chickpeas and tomatoes on a sheet pan
Quick One Pot White Beans with Tomatoes & Greens
These one pot white beans with tomatoes are simple, delicious & comforting. Using canned beans makes this recipe quick to cook for dinner.
Check out this recipe
Quick White Beans with Tomatoes & Kale
Warm Lentil Harvest Salad with Roasted Vegetables
This Warm Lentil Harvest Salad is packed with Fall vegetables & 20g of protein per seving! Perfect for a quick dinner or meap prep lunches!
Check out this recipe
overhead of warm lentil salad in a bowl
Easy Thai Inspired Noodle Salad with Peanut Sauce
Make this Thai noodle salad recipe in 20 minutes! A creamy peanut sauce envelops noodles & fresh veggies for a delicious bite every time!
Check out this recipe
thai noodle salad recipe in a bowl
Sheet Pan Baked Feta Dinner with Vegetables & Beans
This sheet pan baked feta dinner is packed with vegetables & beans plus 16g protein per serving! A quick, easy & delicious meal for any night
Check out this recipe
overhead photo of sheet pan dinner with feta with a serving spoon
Winter Citrus Chopped Salad
This Winter Citrus Chopped Salad is brimming with delicious ingredients like brussels sprouts, oranges, grains, parmesan cheese & almonds. Easy to meal prep for the week ahead!
Check out this recipe
Winter Citrus Chopped Salad
Spring Minestrone Soup with Herb Ricotta Topping
This Spring Minestrone Soup is packed with bright flavours for the season. Top with a basil-lemon ricotta for an extra punch of flavour!
Check out this recipe
Spring minestrone soup in a bowl topped with basil-lemon ricotta

Tips & Tricks to add more fiber to your diet

  • Add legumes! Swap half of the ground meat in tacos for example for a can of black beans to up the fiber.
  • When enjoying fruit, leave the skin on such as with apples, pears and kiwis.
  • Add or sprinkle seeds on oatmeal or smoothies. Ground flaxseeds and chia seeds are a great addition!
  • With any meal, make sure to add a vegetable! Many vegetables are high in fiber including broccoli, brussels sprouts, carrots, kale, sweet potatoes, green peas and cauliflower.
  • Add variety! Mix and match different vegetables and fruits to get a variety of soluble and insoluble fiber.
high fiber noodle bowl meal with vegetables

Common Questions

Which foods include soluble and insoluble fiber?

Eating a variety of plant-based food should provide your body with both soluble and insoluble fiber. Soluble fiber can be found in foods like oats, beans, citrus fruit, carrots, apples and peas for example. Insoluble fiber can be found in foods like whole grains, nuts and seeds.

What is the difference between soluble and insoluble fiber?

Soluble fiber moves slowly through the body as it dissolves so it helps with feeding good gut bacteria, balancing blood sugar and can help to lower cholesterol. Alternatively, insoluble fiber doesn’t dissolve and thus helps with regular digestion.

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