20 High Fiber Recipes and Why You Need More Fiber in Your Diet

You hear a lot about protein these days. It seems like everyone is talking about how to get more of it. But there is another nutrient that is just as important for your body. It does not get as much attention, but it is a true hero for your health. We are talking about fiber.

This article will explain why fiber is so important. We talked to a real dietitian to get the facts. Then, we will share 20 delicious and easy high fiber recipes. These recipes will help you feel great and get all the fiber you need every day.

Why Do You Need More Fiber?

The hard truth is that most Americans do not eat enough fiber. In fact, most people only get about half of what they should eat each day. So, what exactly is fiber? It is a type of carbohydrate that your body cannot fully digest. Unlike other foods that get broken down, fiber passes through your body.

Even though it does not get digested, it does amazing things for you. Fiber is a key part of a healthy lifestyle. It helps your body in many ways:

• It supports digestion. Fiber helps keep your digestive system running smoothly and regularly.
• It helps balance blood sugar. It can slow down how fast your body absorbs sugar, which helps keep your energy levels steady.
• It helps with weight management. Foods high in fiber make you feel full and satisfied for longer. This can help you eat less overall.
• It nurtures a healthy gut. Fiber is food for the good bacteria in your gut. A healthy gut is important for your overall health.

Adding more fruits, vegetables, whole grains, and beans to your meals is a great way to improve your health. It can also lower your risk of getting chronic diseases. Pam Fullenweider, a registered dietitian who knows a lot about the Mediterranean Diet, explained it simply.

“Those are protective foods,” Fullenweider said. “They are protecting you from chronic disease. That is what the fiber is doing in your diet.”

How Much Fiber Do You Need Each Day?

The amount of fiber you need depends on your age and if you are a man or a woman. Here are the current recommendations:

• For women ages 19 and older: Aim for 21 to 25 grams of fiber per day.
• For men ages 19 and older: Aim for 30 to 38 grams of fiber per day.

It might sound like a lot, but it is easy to reach when you eat the right foods.

Fiber and The Mediterranean Diet

The good news is that one of the healthiest ways to eat is also full of fiber. The Mediterranean diet is a great example. This way of eating is all about colorful fruits and vegetables, nuts, whole grains, and legumes like beans and lentils.

As a dietitian, Pam Fullenweider helps her clients find tasty ways to add more fiber to their meals. She says it is easy to add fiber to foods you already eat. Here is a tip she shared for breakfast.

“Let’s say you are having yogurt and eggs for breakfast,” Fullenweider explained. “I would add veggies, berries, and nuts or a nut butter. And then you have this amazing variety of all the different types of fiber. You are still getting your protein, but most importantly, you are getting all those nutrients from the fiber. That is the key.”

We looked through our recipes to find the best ones packed with fiber. Each recipe on this list makes eating fiber feel fun, colorful, and delicious. It will not feel like another thing you have to do.

High Fiber Breakfast Recipes

Starting your day with a high fiber breakfast is a great way to get a head start on your daily goal. Here are some tasty breakfast recipes to try.

1. Easy Savory Oatmeal Bowls

Oats, avocado, and sweet potatoes are all fiber powerhouses. This recipe uses oats as a base to get creative with savory toppings. It is a warm and satisfying way to start your day.

Ready in: 20 minutes
Serves: 2

What You Need:

• 1 cup rolled oats
• 2 cups water or vegetable broth
• 1 small avocado, sliced
• 1 small sweet potato, roasted and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• Red pepper flakes for garnish (optional)
• 1 fried egg for topping (optional)

How to Make It:

1. In a small pot, bring the water or broth to a boil. Add the oats and reduce the heat to a simmer.
2. Cook for about 10 to 15 minutes, stirring sometimes, until the oats are soft and have absorbed the liquid.
3. Divide the oatmeal into two bowls.
4. Top each bowl with sliced avocado, roasted sweet potato cubes, and a drizzle of olive oil.
5. Add salt, pepper, and red pepper flakes to taste. Add a fried egg on top for extra protein if you like.

Why everyone loves it: It is a warm, hearty bowl that turns a simple breakfast into a fiber rich meal.

Pro tip: Check out our How to Make Oatmeal guide for more topping ideas.

2. Green Smoothie with Mint

This refreshing smoothie will satisfy a morning sweet tooth. It gives you a great nutrition boost to start your day.

Ready in: 5 minutes
Serves: 1

What You Need:

• 1 cup fresh spinach
• 1 cup unsweetened almond milk
• 1 small banana, frozen
• ½ cup fresh mint leaves, packed
• ½ green apple, cored and chopped
• 1 tablespoon chia seeds or flax seeds

How to Make It:

1. Place all the ingredients in a blender.
2. Blend on high until the smoothie is completely smooth and creamy.
3. Pour into a glass and enjoy right away.

Why everyone loves it: It tastes like a treat but is packed with greens and fiber.

Pro tip: Enjoy this smoothie with an egg muffin for a breakfast that is high in both fiber and protein.

3. Chia Seed Pudding with Dates and Pistachios

I love chia pudding as a make ahead breakfast. You can keep it stocked in your fridge for those really busy mornings.

Ready in: 10 minutes, plus chilling time (at least 4 hours)
Serves: 2

What You Need:

• ¼ cup chia seeds
• 1 cup unsweetened almond milk or coconut milk
• 1 tablespoon maple syrup or honey
• ½ teaspoon vanilla extract
• 4 Medjool dates, pitted and chopped
• 2 tablespoons pistachios, chopped

How to Make It:

1. In a bowl or a jar, whisk together the chia seeds, almond milk, maple syrup, and vanilla extract.
2. Let it sit for 5 minutes, then whisk again to break up any clumps.
3. Cover the bowl or jar and put it in the fridge for at least 4 hours, or overnight.
4. When you are ready to eat, stir the pudding. If it is too thick, add a little more milk.
5. Top with the chopped dates and pistachios before serving.

Why everyone loves it: Chia seeds are rich in fiber, plant based protein, and healthy minerals. The dates add natural sweetness.

Pro tip: Make a few jars at the beginning of the week for easy breakfasts.

4. Smashed Chickpea Toast

Do not save beans just for dinner. Chickpeas are an excellent source of both fiber and protein. They make a delicious spread for toast.

Ready in: 10 minutes
Serves: 2

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 small garlic clove, minced
• Salt and pepper to taste
• 2 slices of seeded whole wheat bread, toasted
• Sliced avocado or tomato for topping (optional)

How to Make It:

1. In a medium bowl, add the chickpeas, olive oil, lemon juice, garlic, salt, and pepper.
2. Use a fork to mash everything together until it is mostly smashed but still has some texture.
3. Taste and add more salt or lemon juice if needed.
4. Divide the smashed chickpeas onto the two slices of toasted bread.
5. Top with sliced avocado or tomato for an extra fiber boost.

Why everyone loves it: It is a quick, savory, and super filling breakfast.

Pro tip: Use seeded whole wheat bread to give yourself an even bigger fiber boost.

5. Protein Packed Breakfast Hummus Bowl

If you are looking for a high fiber, high protein meal, this powerhouse breakfast bowl is your ticket.

Ready in: 10 minutes
Serves: 1

What You Need:

• ½ cup hummus (store bought or homemade)
• 1 cup fresh spinach
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, diced
• 1 hard boiled egg, sliced
• 1 tablespoon pumpkin seeds or sunflower seeds
• A drizzle of olive oil
• A sprinkle of za’atar or paprika

How to Make It:

1. Spread the hummus in a wide, shallow bowl.
2. Top the hummus with the fresh spinach, cherry tomatoes, and cucumber.
3. Arrange the sliced hard boiled egg on top.
4. Sprinkle with the pumpkin seeds, a drizzle of olive oil, and a sprinkle of za’atar or paprika.

Why everyone loves it: It is a fun and different way to eat a savory, fiber packed breakfast.

Pro tip: Feel free to swap out the hummus with other spreads like Muhammara or our Spinach Vegetable Dip to keep things interesting.

High Fiber Lunch Recipes

All of these high fiber lunch recipes are easy to prep and pack. They are the healthy option for busy weekdays.

6. Italian Lentil Soup

This hearty vegetarian soup is so rich and comforting. Even big meat lovers will be satisfied with this meal.

Ready in: 45 minutes
Serves: 6

What You Need:

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can (28 ounces) crushed tomatoes
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 cups kale or spinach, chopped
• Grated Parmesan cheese for serving

How to Make It:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook until they soften, about 5 to 7 minutes.
2. Add the minced garlic and cook for one more minute until it smells good.
3. Stir in the crushed tomatoes, rinsed lentils, vegetable broth, water, oregano, and basil.
4. Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes, or until the lentils are tender.
5. Stir in the chopped kale or spinach and cook for another 5 minutes until it wilts.
6. Add salt and pepper to taste. Serve hot with a sprinkle of Parmesan cheese.

Why everyone loves it: It is a big pot of comfort food that is good for you.

Pro tip: Serve it with focaccia or garlic bread for dipping.

7. Chickpea Salad Sandwich with Fresh Veggies and Herbs

This colorful sandwich has a nice variety of fiber from the vegetables, herbs, and legumes.

Ready in: 15 minutes
Serves: 2

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• ¼ cup plain Greek yogurt or mayonnaise
• 1 tablespoon lemon juice
• 1 small celery stalk, finely diced
• 2 green onions, thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill, chopped (optional)
• Salt and pepper to taste
• 4 slices of whole grain bread
• Lettuce, tomato slices, and red onion slices for serving

How to Make It:

1. In a medium bowl, add the chickpeas. Mash them lightly with a fork, leaving some whole for texture.
2. Add the yogurt, lemon juice, celery, green onions, parsley, and dill. Mix until everything is combined.
3. Add salt and pepper to taste.
4. Toast the bread slices.
5. Divide the chickpea salad onto two slices of toast. Top with lettuce, tomato, and red onion. Close the sandwiches with the other slices of toast.

Why everyone loves it: It is a classic “chicken salad” style sandwich, but made with healthy chickpeas.

Pro tip: For an extra boost of color and fiber, try spreading some beet hummus on the bread. Store the filling and bread separately so the bread stays crispy.

8. Avocado Tuna Salad with Citrus

Aside from creamy avocado and bright citrus being a delicious combination, they are also excellent sources of fiber.

Ready in: 10 minutes
Serves: 2

What You Need:

• 1 can (5 ounces) tuna, drained
• 1 ripe avocado, diced
• ¼ cup red onion, finely chopped
• 1 small orange, peeled and segmented
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh mint or parsley for garnish

How to Make It:

1. In a medium bowl, gently combine the drained tuna, diced avocado, red onion, and orange segments.
2. In a small bowl, whisk together the olive oil and lemon juice. Pour it over the tuna mixture.
3. Gently toss everything to coat. Be careful not to mash the avocado too much.
4. Add salt and pepper to taste. Garnish with fresh mint or parsley.

Why everyone loves it: It is a fresh and healthy twist on a classic tuna salad.

Pro tip: This salad is filling enough on its own, but you can turn it into a wrap with pita or lavash bread.

9. Lentil Salad with Roasted Eggplant and Pomegranate Dressing

With lentils, pomegranate, and fresh veggies, this hearty salad boasts an impressive amount of fiber.

Ready in: 45 minutes
Serves: 4

What You Need:

• 1 large eggplant, cut into 1 inch cubes
• 4 tablespoons olive oil, divided
• Salt and pepper
• 1 cup brown or green lentils, rinsed
• 2 cups water or vegetable broth
• 4 cups arugula
• ½ cup crumbled feta cheese
• ¼ cup fresh mint, chopped
• ¼ cup fresh parsley, chopped
• ¼ cup pomegranate seeds

For the dressing:

• ¼ cup pomegranate juice
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

How to Make It:

1. Preheat your oven to 400°F. Toss the eggplant cubes with 2 tablespoons of olive oil, salt, and pepper. Spread them on a baking sheet. Roast for 20 to 25 minutes, until soft and golden.
2. While the eggplant roasts, cook the lentils. In a pot, combine the lentils and water. Bring to a boil, then reduce heat and simmer for 20 to 25 minutes, until tender but not mushy. Drain any extra liquid.
3. To make the dressing, whisk together the pomegranate juice, olive oil, lemon juice, honey, salt, and pepper in a small bowl.
4. In a large bowl, combine the cooked lentils, roasted eggplant, arugula, feta, mint, and parsley.
5. Pour the dressing over the salad and toss gently to combine.
6. Top with pomegranate seeds before serving.

Why everyone loves it: It boasts an impressive amount of fiber per serving.

Pro tip: This salad is delicious cold or at room temperature, making it a handy lunch on the go.

High Fiber Dinner Recipes

Filling your plate with a variety of colorful fruits and vegetables naturally boosts the fiber in your diet. Here are some vibrant dinner recipes that do just that.

10. Stuffed Sweet Potatoes with Chickpeas and Avocado Crema

Again, chickpeas, sweet potatoes, and avocado are a winning combination in the fiber department.

Ready in: 1 hour
Serves: 4

What You Need:

• 4 medium sweet potatoes
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• Salt and pepper to taste
• 1 avocado
• ¼ cup Greek yogurt or sour cream
• 1 tablespoon lime juice
• Fresh cilantro for garnish

How to Make It:

1. Preheat your oven to 400°F. Pierce the sweet potatoes a few times with a fork. Place them on a baking sheet and bake for 45 to 60 minutes, until they are soft all the way through.
2. While the potatoes bake, toss the chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Spread them on a separate baking sheet. Roast for 15 to 20 minutes, until they are a little crispy.
3. To make the avocado crema, blend the avocado, Greek yogurt, lime juice, and a pinch of salt in a food processor until smooth.
4. When the sweet potatoes are done, let them cool slightly. Slice them open and fluff the inside with a fork.
5. Top each sweet potato with the roasted chickpeas and a generous drizzle of avocado crema. Garnish with fresh cilantro.

Why everyone loves it: It is a naturally sweet and savory meal that is incredibly filling.

Pro tip: Serve as a vegetarian main with a crisp salad. Or, serve it as a side to fish or chicken, like our spicy harissa honey chicken.

11. Lemony Dukkah Crusted Sea Bass with Smashed Peas

Nuts and seeds are another great source of fiber. The crunchy dukkah here teams up with the smashed peas for a fiber rich dinner.

Ready in: 25 minutes
Serves: 4

What You Need:

• 4 sea bass fillets (or other white fish)
• Salt and pepper
• 3 tablespoons dukkah (a spice and nut mix)
• 2 tablespoons olive oil, divided
• 2 cups frozen peas, thawed
• 1 tablespoon lemon juice
• 2 tablespoons fresh mint, chopped
• 1 garlic clove, minced
• Lemon wedges for serving

How to Make It:

1. Pat the fish fillets dry with a paper towel. Season both sides with salt and pepper. Press the top side of each fillet into the dukkah to coat.
2. Heat 1 tablespoon of olive oil in a large skillet over medium high heat. Place the fish in the skillet, dukkah side down first. Cook for 3 to 4 minutes, until the crust is golden.
3. Carefully flip the fish and cook for another 2 to 4 minutes, until the fish is cooked through and flakes easily.
4. While the fish cooks, make the smashed peas. In a bowl, combine the thawed peas, lemon juice, mint, garlic, and the remaining 1 tablespoon of olive oil. Use a fork to mash the peas to your desired consistency.
5. Serve the fish on a bed of smashed peas with lemon wedges on the side.

Why everyone loves it: It is an elegant and healthy dinner that is ready in under 30 minutes.

Pro tip: You can find dukkah in many grocery stores or make your own with hazelnuts, sesame seeds, and coriander.

12. Lentil Burgers with Yogurt Herb Sauce

If you want to up your fiber intake, it is all about the plants and beans. But that does not mean you need to miss out on burgers.

Ready in: 45 minutes
Serves: 4

What You Need:

• 1 cup brown or green lentils, rinsed
• 2 cups water
• ½ cup walnuts
• 1 tablespoon olive oil, plus more for cooking
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ cup breadcrumbs
• 1 egg, lightly beaten
• Salt and pepper to taste
• 4 burger buns, toasted

For the yogurt herb sauce:

• ½ cup Greek yogurt
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• Salt to taste

For serving:

• Lettuce, tomato, and red onion

How to Make It:

1. In a pot, combine the lentils and water. Bring to a boil, then reduce heat and simmer for 20 to 25 minutes, until tender. Drain any extra liquid and let them cool slightly.
2. While the lentils cook, toast the walnuts in a dry skillet over medium heat for 3 to 5 minutes until they smell good. Let them cool, then chop them roughly.
3. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until soft, about 5 minutes. Add the garlic, cumin, and paprika and cook for one more minute.
4. In a large bowl, combine the cooked lentils, toasted walnuts, the onion mixture, breadcrumbs, and egg. Mash everything together with a fork or potato masher until it holds together. Season with salt and pepper.
5. Form the mixture into 4 patties. Refrigerate for 15 minutes.
6. To make the sauce, stir together the yogurt, dill, lemon juice, garlic, and salt in a small bowl.
7. Heat a little olive oil in a large skillet over medium heat. Cook the patties for 4 to 5 minutes per side, until golden brown and heated through.
8. Serve the lentil burgers on toasted buns with the yogurt herb sauce, lettuce, tomato, and red onion.

Why everyone loves it: Brown lentils and walnuts combine for a fiber rich patty that will satisfy even the carnivores.

Pro tip: Handle the patties gently so they do not fall apart.

13. One Pot Chicken and Kale Soup with Creamy White Beans

This hearty soup combines fiber rich kale and creamy white beans with tender chicken. It is a comforting, one pot meal.

Ready in: 40 minutes
Serves: 6

What You Need:

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 8 cups chicken broth
• 1 pound boneless skinless chicken breasts
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1 bunch kale, stems removed and leaves chopped
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges for serving

How to Make It:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook until they soften, about 5 to 7 minutes.
2. Add the minced garlic and cook for one more minute.
3. Pour in the chicken broth and add the whole chicken breasts. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 15 to 20 minutes, until the chicken is cooked through.
4. Remove the chicken from the pot and place it on a cutting board. Use two forks to shred the chicken into bite sized pieces.
5. Add the white beans, chopped kale, and dried thyme to the pot. Simmer for another 5 to 10 minutes, until the kale is wilted and tender.
6. Return the shredded chicken to the pot. Stir and cook for a few more minutes until everything is hot. Add salt and pepper to taste.
7. Serve hot with a squeeze of fresh lemon juice.

Why everyone loves it: It is a filling, all in one meal that is packed with goodness.

Pro tip: A slice of warm homemade olive bread is a special treat with this soup.

14. Orzo Risotto with Asparagus, Spinach, and Peas

Vegetarian mains that celebrate the season are one of the most delicious ways to get your fiber.

Ready in: 30 minutes
Serves: 4

What You Need:

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1½ cups orzo pasta
• 4 cups vegetable broth, warmed
• 1 bunch asparagus, trimmed and cut into 1 inch pieces
• 1 cup frozen peas
• 2 cups fresh spinach
• ½ cup grated Parmesan cheese
• 2 tablespoons butter (optional)
• Salt and pepper to taste
• Lemon zest for garnish

How to Make It:

1. In a large skillet or pot, heat the olive oil over medium heat. Add the onion and cook until soft, about 4 minutes. Add the garlic and cook for one more minute.
2. Add the dry orzo and toast it for 1 to 2 minutes, stirring constantly.
3. Add a ladleful of warm broth to the orzo and stir until it is mostly absorbed. Keep adding broth, one ladle at a time, stirring often. This is like making a risotto.
4. After about 10 minutes, add the asparagus pieces with the next ladle of broth.
5. Continue cooking and adding broth until the orzo is tender and creamy. This will take about 15 to 18 minutes total.
6. In the last few minutes, stir in the frozen peas and fresh spinach. Cook until the spinach wilts.
7. Remove the pan from the heat. Stir in the Parmesan cheese and butter until melted and creamy. Add salt and pepper to taste.
8. Serve with a sprinkle of fresh lemon zest.

Why everyone loves it: It is a creamy, comforting pasta dish that is full of spring vegetables.

Pro tip: This spring favorite has many cousins to enjoy all year. Try butternut squash pasta in the fall or a summer pesto pasta salad.

High Fiber Snacks

Opting for healthy high fiber snacks is yet another way to increase your fiber intake. Here are 5 ideas.

15. Chickpea Parmesan Crisps

Think of these delightfully cheesy bites as your favorite chips. But they have a boost of protein and fiber.

Ready in: 30 minutes
Serves: 4

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• ½ cup grated Parmesan cheese
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• 2 tablespoons olive oil

How to Make It:

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Pat the chickpeas very dry with a clean kitchen towel or paper towels. Getting them dry helps them get crispy.
3. In a bowl, toss the chickpeas with the olive oil, oregano, garlic powder, and pepper.
4. Spread the chickpeas on the baking sheet in a single layer. Roast for 20 to 25 minutes, shaking the pan once, until they are golden and crispy.
5. Sprinkle the hot chickpeas with the Parmesan cheese and toss to coat. Let them cool for a few minutes on the pan. The cheese will melt and create little crispy bits.

Why everyone loves it: They are crunchy, cheesy, and satisfy that craving for a salty snack.

Pro tip: You only need 5 ingredients and 30 minutes to make them.

16. Extra Creamy Avocado Hummus

Not only does this hummus boast loads of fiber, it is also intensely creamy and decadent.

Ready in: 10 minutes
Serves: 6

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 ripe avocado, peeled and pitted
• ¼ cup tahini
• ¼ cup lemon juice (about 1 to 2 lemons)
• 1 small garlic clove
• ¼ cup olive oil
• ½ teaspoon salt
• 2 to 4 tablespoons cold water

How to Make It:

1. Place the chickpeas, avocado, tahini, lemon juice, garlic, and salt in a food processor.
2. Turn on the food processor and let it run. While it is running, slowly drizzle in the olive oil through the top.
3. With the machine still running, add cold water one tablespoon at a time until the hummus is super smooth and creamy.
4. Stop the machine and scrape down the sides. Taste and add more salt or lemon juice if needed.
5. Scoop the hummus into a bowl. Drizzle with a little more olive oil before serving.

Why everyone loves it: It is the creamiest hummus you will ever have, with the added bonus of avocado.

Pro tip: It is particularly tasty with a fresh veggie platter and freshly crisped pita for dipping.

17. Easy Stuffed Dates

Though this recipe was written as an easy appetizer, it is also a tasty high fiber snack. It is a great way to curb a sweet craving.

Ready in: 10 minutes
Serves: 4

What You Need:

• 12 Medjool dates, pitted
• ¼ cup goat cheese or cream cheese, softened
• 12 walnut or pecan halves
• A pinch of red pepper flakes (optional)
• A drizzle of warmed honey (optional)

How to Make It:

1. If your dates are not already pitted, make a small slit down the side of each date and remove the pit.
2. Carefully open each date. Spread a little bit of the goat cheese inside.
3. Press a walnut half into the cheese.
4. Place the stuffed dates on a plate. If you want, sprinkle them with a tiny pinch of red pepper flakes and drizzle with a little warm honey.

Why everyone loves it: They taste like a fancy, indulgent treat but are actually good for you.

Pro tip: I often just stuff dates with walnuts and call it good. The other toppings just take things over the top.

18. Farinata

Only 2 small slices of this Italian Chickpea Pancake provide a good amount of fiber. Plus, it is gluten free.

Ready in: 30 minutes, plus resting time (at least 2 hours)
Serves: 4

What You Need:

• 1 cup chickpea flour
• 1 cup water
• 3 tablespoons olive oil, divided
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 sprig fresh rosemary, leaves removed and chopped

How to Make It:

1. In a bowl, whisk together the chickpea flour and water until smooth. There should be no lumps.
2. Whisk in 2 tablespoons of the olive oil, the salt, and the pepper. Cover the bowl and let it rest on the counter for at least 2 hours. This is important for the texture.
3. When you are ready to bake, preheat your oven to 450°F. Pour the remaining 1 tablespoon of olive oil into a 10 inch cast iron skillet. Put the skillet in the oven to get hot.
4. Carefully take the hot skillet out of the oven. Give the batter one more stir and pour it into the hot skillet. Sprinkle the chopped rosemary on top.
5. Bake for 12 to 15 minutes, until the farinata is set and the edges are crispy and golden brown.
6. Let it cool for a few minutes, then slice it into wedges.

Why everyone loves it: The edges are crispy while the center stays soft.

Pro tip: Make a movie night snack tray with these and a side of Mediterranean style butter beans for a filling late night snack.

19. Baked Falafel

Just 3 falafel pack a lot of fiber. You can keep these in your fridge for quick and satisfying snacks.

Ready in: 40 minutes
Serves: 4 (makes about 15 falafel)

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• ½ cup fresh parsley, packed
• ¼ cup fresh cilantro, packed
• ½ small onion, roughly chopped
• 3 garlic cloves
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon cayenne pepper (optional)
• 2 tablespoons chickpea flour or all purpose flour
• ½ teaspoon baking soda
• 1 tablespoon lemon juice
• Olive oil spray

How to Make It:

1. Preheat your oven to 375°F. Line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, pepper, and cayenne. Pulse until everything is finely chopped and mixed, but not a smooth paste. You want some texture.
3. Add the chickpea flour, baking soda, and lemon juice. Pulse a few more times to combine.
4. Let the mixture sit for 10 minutes.
5. Use your hands or a small scoop to form the mixture into small balls or patties, about 1½ inches wide. Place them on the prepared baking sheet.
6. Lightly spray the tops of the falafel with olive oil.
7. Bake for 10 minutes, then carefully flip them over. Bake for another 10 to 15 minutes, until they are golden brown and firm.

Why everyone loves it: Baked falafel are just as tasty as fried ones, but they are healthier.

Pro tip: Enjoy them with a dip, like hummus or tahini sauce.

More Healthy Recipe Round Ups

We hope you enjoyed these high fiber recipes. If you are looking for even more healthy meal ideas, check out some of our other popular recipe collections.

• 47 Vegetarian Dinner Recipes to Make on Repeat: A huge collection of meat free meals that are full of flavor.
• 10 Healthy Salad Dressing Recipes: Making your own dressing is easy and much healthier than store bought versions.
• 50+ Top Mediterranean Diet Recipes: Our best recipes for living the Mediterranean way.
• 40 Easy Chickpea Recipes: More delicious ways to cook with this fiber superstar.