Spice up your workdays with these exciting high-fiber lunch ideas! From hearty lentil soup to vibrant falafel bowls, these tasty and nutritious meals are packed with fiber and full of flavor!
ABOUT THESE HIGH-FIBER LUNCHES
Fiber-rich foods typically contain at least 6 grams of fiber per serving or 3 grams per 100 calories. As you’ll see, even the simplest foods are packed with fiber and can easily meet your daily needs. Fruits, vegetables, nuts, seeds, legumes, and whole grains—these plant-based foods are all excellent sources of gut-healthy fiber.
Each high-fiber lunch recipe in this collection incorporates these nutrient-dense ingredients. To make things easier for you, I’ve calculated the fiber content per serving in every recipe. Now, all that’s left is to choose which delicious meal you’ll try first!
HIGH-FIBER WRAP AND QUESADILLA LUNCH RECIPES
VEGAN AVOCADO CHICKPEA WRAPS
Chickpeas and avocado are a match made in heaven, and there’s no convincing me otherwise! Both are fiber-packed and incredibly tasty on their own, but combined? Absolutely divine. These two create the perfect foundation for a satisfying and mouthwatering high-fiber lunch.
In this recipe, chickpeas and avocado are spiced up with garlic, chili powder, and olives, then wrapped in tortillas. It’s a simple yet incredibly flavorful dish! And don’t worry about the leftover avocado browning too quickly—you’ll probably be making another wrap as soon as you finish the first one!
Per serving: 436 calories | 11g fiber
VEGAN CHICKPEA QUESADILLA
For a twist on wraps, how about some high-fiber chickpea quesadillas? These are incredibly easy to make and take just 15 minutes to prepare. Simply toss chickpeas, herbs, and veggies into a food processor, fill a tortilla with the mixture, fold it up, and toast until golden brown. Serve with your favorite sauces and enjoy!
Per serving: 490 calories | 12g fiber
VEGAN LETTUCE WRAPS WITH BEAN DIP AND QUINOA
Want to make veggie wraps even healthier? Swap out the tortillas for lettuce! Chop up some veggies, make a tasty bean and avocado dip, and cook some quinoa. Then, just pack it all onto lettuce leaves for a light yet filling lunch. These high-fiber lettuce wraps are sure to be a hit with everyone!
Per serving: 358 calories | 16g fiber
HIGH-FIBER SOUP RECIPES
Soup is always a fantastic lunch choice—easy to prepare and incredibly tasty! To make sure you’re getting enough fiber, try these comforting soup recipes.
POTATO CAULIFLOWER SOUP
Let’s kick off the high-fiber lunch ideas with a warm, comforting potato cauliflower soup that’s also perfect for kids! When you’re pressed for time but want something healthy, just grab some cauliflower, potatoes, carrots, onions, and Parmesan cheese. This hearty soup comes together in under 30 minutes and is a great way to pack in fiber with minimal effort. Plus, you might have leftovers to enjoy!
Per serving: 242 calories | 6g fiber
EASY CHICKPEA SOUP
Packed with flavor and completely plant-based, this chickpea soup is gluten-free, dairy-free, and meat-free—yet still bursting with protein and fiber. Thanks to chickpeas and spices, along with veggies like pepper, onion, garlic, and spinach, this soup is both nourishing and satisfying. Best of all, it only takes 20 minutes to prepare!
Per serving: 298 calories | 12g fiber
EASY LENTIL VEGETABLE SOUP
Sometimes, simplicity is the key to great taste, and this easy lentil vegetable soup proves that! With just lentils, veggies, and a few herbs, this fiber-rich soup provides all the nourishment you need. It also includes kale and broccoli, so it’s a great way to get your greens while enjoying a hearty, satisfying lunch.
Per serving: 209 calories | 9g fiber
CHILI CON CARNE
For a hearty, warming lunch that will keep you full and satisfied, this chili con carne is the perfect choice. Made in one pot with canned beans, corn, ground beef, and spices, it’s an easy, balanced meal that’s rich in fiber. It’s ideal for meal prep and will quickly become a family favorite.
Per serving: 568 calories | 12g fiber
HIGH-FIBER SALAD AND LUNCH BOWL RECIPES
Salads make such an obvious choice for lunch, don’t they? While some might not be fans of salads, I’m sure the fiber-packed options here will win you over! Whether you need convincing or you’re already a salad lover, these recipes are full of flavor and fiber.
SPICY SHRIMP AND CHICKPEA SALAD
What could make a regular salad more exciting? Shrimp and chickpeas, of course! This Mediterranean-inspired salad combines bold spices with high-fiber ingredients to create a satisfying, delicious lunch that’s ready in under 15 minutes. It’s so good, you’ll be making it again and again.
Per serving: 383 calories | 11g fiber
MASHED BEAN SALAD
Need a quick and easy lunch? This mashed bean salad comes together in just 5-10 minutes! All you need is canned white beans, capers, arugula, and cilantro. Spread it over your favorite bread or use lettuce leaves to make light, refreshing wraps.
Per serving: 150 calories | 5g fiber
8-MINUTE HIGH-FIBER SALAD
This salad means business when it comes to packing in fiber! Using nuts, beans, greens, and corn, this filling salad is a perfect high-fiber lunch that will fuel you through your day without slowing you down. Quick, delicious, and satisfying!
Per serving: 383 calories | 10g fiber
HEALTHY SHREDDED CHICKEN SALAD
For anyone who thinks they don’t like salads, this shredded chicken salad is a game-changer. With tender shredded chicken, roasted veggies, and a spicy cashew dressing, it’s one of the best high-fiber meals around. Ready in under 30 minutes, it’s the perfect choice to get half of your daily fiber in one meal.
Per serving: 438 calories | 15g fiber
NO CORN AVOCADO BLACK BEAN SALAD
If corn isn’t your thing but you still want a high-fiber salad, this avocado black bean version has got you covered. Packed with fiber and ready in just 10 minutes, this flavorful salad will leave you fully satisfied without missing the corn!
Per serving: 471 calories | 23g fiber
THE BEST MEDITERRANEAN CHICKPEA SALAD
Imagine roasted and fresh veggies, feta cheese, olives, and chickpeas, all drizzled with olive oil and lemon juice. This Mediterranean-inspired salad is one of the most delicious high-fiber lunches and takes just 10-15 minutes to prepare!
Per serving: 298 calories | 9g fiber
MEAL PREP TUNA AND CHICKPEA BOWLS
Prepare these tuna and chickpea bowls in advance for a gluten-free, fiber-packed lunch. Filled with hummus, avocado, tuna, and spiced chickpeas, these bowls make a perfect on-the-go meal for several days.
Per serving: 334 calories | 10g fiber
MEDITERRANEAN FALAFEL BOWLS
It’s no surprise that the Mediterranean diet features several high-fiber recipes. These falafel bowls, complete with baked falafels, salad, tzatziki, and olives, are perfect for a no-meat day or for vegetarians. Bonus: they’re easy to meal prep!
Per serving: 521 calories | 16g fiber
