There’s a good reason why fiber and protein are frequently highlighted as essential components of a healthy diet. Both nutrients offer lasting health benefits, and when combined, they create a powerful, nutrient-rich meal. Whether you’re aiming to lose weight or simply want to adopt healthier eating habits, incorporating high-protein, high-fiber recipes into your diet is an excellent place to start.
Protein is known for boosting metabolism, aiding in weight management, and reducing hunger and cravings, while fiber supports gut health and increases satiety, much like protein. By including high-protein, high-fiber recipes in your daily meals, you’ll stay fuller for longer and enjoy sustained energy until your next meal. This can help reduce the urge to snack between meals, keeping you satisfied and on track with your goals.
So, how can you make sure you're getting both protein and fiber in every meal? Start by stocking up on high-protein, high-fiber foods or snacks from the grocery store, and plan your meals to include these essential nutrients.
Explore these 15 easy high-protein, high-fiber recipes to get started, and be sure to check out these 25 Superfoods That Are Surprisingly High in Protein.
Mason Jar Bean, Kale, and Salmon Salad
Nutrition (Per serving):
- Calories: 669
- Fat: 20 g (Saturated Fat: 3 g)
- Sodium: 347 mg
- Fiber: 11 g
- Sugar: 8 g
- Protein: 24 g
You can't beat the convenience of a mason jar salad. Pack it with ingredients like kale, chickpeas, and salmon, and top it off with a tahini and lemon juice dressing for a high-fiber, high-protein salad that's perfect for on-the-go.
Vegetarian Black Bean Omelet
Nutritional Information (Per Serving):
- Calories: 330
- Fat: 8 g (including 6 g of Saturated Fat)
- Sodium: 480 mg
- Fiber: 13 g
- Protein: 22.5 g
This flavorful omelet, made with black beans, eggs, feta cheese, pico de gallo, and avocado slices, offers a nutrient-rich breakfast option. With over 22 grams of protein and 13 grams of fiber, it's designed to keep you satisfied and energized.
Nutrition Facts (Per Serving):
- Calories: 330
- Total Fat: 8 g (Saturated Fat: 6 g)
- Sodium: 480 mg
- Dietary Fiber: 13 g
- Protein: 22.5 g
Crafted with black beans, eggs, feta cheese, pico de gallo, and avocado slices, this savory omelet is a powerhouse breakfast choice. With more than 22 grams of protein and 13 grams of fiber, it’s designed to keep you feeling full and energized throughout your morning.
Nutrition (Per Serving):
- Calories: 249
- Total Fat: 10 g (Saturated Fat: 6 g)
- Sodium: 433 mg
- Dietary Fiber: 8 g
- Sugar: 4 g
- Protein: 16 g
Perfect for any meal of the day, these black bean and sweet potato tacos are packed with protein and fiber. They’re simple to prepare and offer a satisfying, nutritious option. For an extra fiber boost, add some avocado slices—each serving will provide over 3 grams of fiber along with healthy fats.
Nutritional Information (Per Serving):
- Calories: 377
- Total Fat: 11 g (Saturated Fat: 4 g)
- Sodium: 299 mg
- Dietary Fiber: 17 g
- Sugar: 14 g
- Protein: 13 g
Salads are a refreshing and easy way to pack in nutrients. This kale and quinoa salad, featuring sweet potato, apples, nuts, and a tangy Dijon vinaigrette, delivers an impressive 17 grams of fiber, ensuring you stay full and satisfied until your next meal.
Nutritional Information (Per Serving):
- Calories: 410
- Total Fat: 18 g (Saturated Fat: 4 g)
- Sodium: 422 mg
- Dietary Fiber: 8 g
- Sugar: 7 g
- Protein: 23 g
Starting your day with a salad might seem unconventional, but who says you can’t enjoy a bowl of greens in the morning? This breakfast salad, featuring kale, spinach, asparagus, quinoa, tomatoes, and eggs, offers 8 grams of fiber and 23 grams of satisfying protein to keep you energized until lunchtime.
Slow Cooker Cuban Tomato and Black Bean Soup
Nutritional Information (Per Serving):
- Calories: 261
- Total Fat: 7 g (Saturated Fat: 2 g)
- Sodium: 679 mg
- Dietary Fiber: 8 g
- Sugar: 7 g
- Protein: 16 g
For a cozy and comforting meal that doesn’t skimp on nutrition, try this Cuban-style black bean soup. With ingredients like beans, tomatoes, ham hock, and Greek yogurt, it’s a protein- and fiber-rich dish that you can easily prepare in a slow cooker whenever you crave a hearty and satisfying soup.
Turkey Sweet Potato Breakfast Hash
Nutritional Information (Per Serving):
- Calories: 422
- Total Fat: 13 g (Saturated Fat: 3 g)
- Sodium: 256 mg
- Dietary Fiber: 19 g
- Sugar: 17 g
- Protein: 26 g
This hearty breakfast hash, featuring turkey sausage, peppers, sweet potatoes, and eggs, delivers a satisfying boost of protein and fiber. It's so delicious that you'll want to enjoy it beyond breakfast—perfect for a quick and easy lunch or dinner as well.
Grilled Mexican Steak Salad
Nutritional Information (Per Serving):
- Calories: 340
- Total Fat: 18 g (Saturated Fat: 4 g)
- Sodium: 460 mg
- Dietary Fiber: 13 g
- Protein: 18 g
Salads can be just as satisfying as heartier dishes when you choose your ingredients wisely. This Mexican-inspired steak salad, made with flank steak, black beans, avocado, and tortilla strips, is packed with flavor and nutrients, making it a filling and nutritious option.
Oatmeal with Peanut Butter and Banana
Nutritional Information (Per Serving):
- Calories: 320
- Total Fat: 10 g (Saturated Fat: 1 g)
- Dietary Fiber: 7.25 g
- Sugar: 17 g
- Protein: 13 g
Oatmeal is an excellent way to kick-start your day, thanks to its impressive health benefits. It’s packed with fiber, which can help curb hunger and support gut health. By adding delicious ingredients like peanut butter and milk, you can boost the protein content, making it a fiber- and protein-rich meal. For even more than 13 grams of protein, consider mixing in Greek yogurt, cottage cheese, or your favorite protein powder.
Peanut Butter Overnight Oats
Nutritional Information (Per Serving):
- Calories: 502
- Total Fat: 24 g (Saturated Fat: 7.3 g)
- Carbohydrates: 53.1 g (Fiber: 9.6 g, Sugar: 11.5 g)
- Protein: 20.8 g
These overnight oats are a perfect morning treat for those who prefer a sweeter start to their day. Since you can prepare them the night before, your breakfast is ready and waiting as soon as you wake up. This recipe is packed with protein and fiber, making it a convenient and nutritious option that couldn't be simpler!
Vegan Burger
Nutritional Information (Per Serving):
- Calories: 277
- Total Fat: 13 g (Saturated Fat: 1 g)
- Carbohydrates: 28 g (Fiber: 10 g, Sugar: 2 g)
- Protein: 14 g
Plant-based burgers can sometimes fall short on flavor, but not this recipe from Well Plated. Packed with peppers, onions, almonds, pepitas, black beans, and a blend of seasonings, these burgers are bursting with flavor. The result is a protein- and fiber-rich meal that’s both satisfying and delicious.
Protein Packed Healthy Mac and Cheese
Nutritional Information (Per Serving):
- Calories: 395
- Total Fat: 17 g (Saturated Fat: 7 g)
- Sodium: 354 mg
- Carbohydrates: 42 g (Fiber: 10 g, Sugar: 3 g)
- Protein: 26 g
Mac and cheese is the ultimate comfort food, but traditional versions made with refined flour noodles can be high in calories and low in fiber. This recipe from Eating Bird Food swaps in chickpea pasta to boost the fiber content, while reduced-fat shredded cheese and Laughing Cow wedges provide that cheesy goodness with fewer calories.
Healthy Turkey Chili
Nutritional Information (Per Serving):
- Calories: 336
- Total Fat: 3.7 g
- Carbohydrates: 46.7 g (Fiber: 17.4 g, Sugar: 9.5 g)
- Protein: 31.8 g
When you're craving a warm and comforting meal that's high in fiber and protein, chili is a perfect choice. This turkey chili recipe features beans, corn, lean ground turkey, and toppings like avocado, sour cream, and cheese, creating a hearty and satisfying dish ideal for lunch or dinner. Plus, making a big batch means you'll have delicious leftovers to enjoy throughout the week.
Sweet Potato, Black Bean, and Avocado Breakfast Burrito
Nutritional Information (Per Serving):
- Calories: 398
- Total Fat: 13.8 g
- Carbohydrates: 54.3 g (Fiber: 10.5 g, Sugar: 5.5 g)
- Protein: 18.1 g
With ingredients like eggs, black beans, sweet potato, avocado, and whole wheat tortillas, this breakfast burrito is the perfect choice when you need a meal high in protein and fiber. Make a few in advance, wrap them in aluminum foil, and store them in the fridge for a quick and convenient breakfast throughout the week.