Are you on the lookout for high-fiber high-protein meals to keep you full and provide you with the nutrition you need? Then stop right here because you just found them! These balanced recipes are full of fiber and protein and are great for weight loss as they can improve satiety while offering amazing flavor and plenty of vitamins and minerals that your body needs!
Why do these work? Well, fiber helps keep your hunger and blood sugar in check and protein is beneficial for many things, among which helping your body repair cells and make new ones. So, let’s get started!
High-Protein High-Fiber Breakfast Ideas
We’re kicking off the list of high-fiber high-protein recipes with two tasty breakfast ideas! If you’re like me and like to work out early in the morning – these are the perfect meals to have after.
Vegetarian Breakfast Burrito Recipe. The beans offer both fiber and protein, and together with the vegetables, cheese, eggs, and a variety of spices, this is as good as a savory breakfast can get.
Per Serving: 572 kcal | 30 g protein | 16 g fiber
Savory Vegan Breakfast Toast. Try something different and top your breakfast toast with a delicious mixture of chickpeas, artichoke hearts, vegetables, spices, and hemp seeds for extra protein.
Per serving: 127 kcal | 7 g protein | 6 g fiber
Easy High-Fiber High-Protein Meals
Don’t spend hours in the kitchen just to make something healthy for dinner! Use these quick and easy high-fiber high-protein recipes and you’ll be done in 30 minutes or less!
Spicy Turkey Cauliflower Rice. You’ll love this combo with spices and ground meat. It’s ready in 20 minutes on the stove.
Per serving: 443 kcal | 28 g protein | 7 g fiber
Ground Turkey Mushroom Soup. Easy to prep and anti-inflammatory, this soup is packed with flavor as well as protein!
Per serving: 310 kcal | 32 g protein | 5 g fiber
Meal Prep Tuna Chickpea Bowls. The combo of chickpeas and canned tuna in this one tastes incredibly good!
Per Serving: 334 kcal | 21 g protein | 10 g fiber
Ground Beef Cabbage Stir-Fry. This recipe calls for ground beef but you can use whatever ground meat you have or like. Then add plenty of veggies for the fiber and have dinner ready in under 20 minutes.
Per serving: 472 kcal | 37 g protein | 7 g fiber
10-Minute Herbed Chicken With Cannellini Beans. If you use already-cooked poultry, you can have this dinner on the table within 10 minutes! Then, serve with some salad and tzatziki for extra flavor.
Per serving: 343 kcal | 27 g protein | 7 g fiber
Ground Beef Cabbage Soup. As the name suggests, this soup is packed with ground beef, cabbage, and a variety of veggies. Super comforting and healthy!
Per serving: 252 kcal | 18 g protein | 5 g fiber
Healthy Spiced Beef Dinner Bowls. These healthy bowls provide an irresistible mix of ground beef, raw and sauteed vegetables, sprinkled with feta cheese.
Per serving: 598 kcal | 41 g protein | 14 g fiber
Vegetarian High-Fiber High-Protein Recipes
Yes, no meat high-fiber high-protein recipes do exist! Here are some that you’ll love:
Healthier Tofu Spring Rolls. Get plenty of vegetables and firm tofu and cook them for a delicious filling. Then roll in rice paper, cook in a pan, and bon appétit!
Per Serving: 106 kcal | 5 g protein | 2 g fiber
Mediterranean Falafel Bowls. Bake some falafels and serve with fresh vegetables and homemade tzatziki for a truly mouth-watering healthy dinner!
Per serving: 521 kcal | 26 g protein | 16 g fiber
Easy Cabbage Tofu Stir-Fry. Make this tasty recipe in under 15 minutes using a single pan and enjoy this high-fiber high-protein meal for lunch or dinner.
Per Serving: 476 kcal | 29 g protein | 16 g fiber
High-Fiber High-Protein Meals With Seafood
Packed with fish or shrimp, with plenty of vegetables or legumes, these recipes are perfectly balanced and rich in both protein and fiber, therefore great for losing fat or maintaining a healthy weight.
Amazing Mediterranean Salmon Salad. Combine cooked salmon with fresh raw and roasted vegetables, leafy greens, as well as feta cheese.
Per serving: 584 kcal | 36 g protein | 9 g fiber
Spicy Shrimp Vegetable Stir-Fry. This last-minute stir-fry is the best weeknight dinner for two! Cook the shrimp along with green beans, broccoli, and peppers, and you’ll be done within 15 minutes!
Per serving: 289 kcal | 33 g protein | 6 g fiber
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Arugula Avocado Shrimp Salad. This fresh salad is light and refreshing, packed with plenty of protein from the shrimp, fiber from the arugula and vegetables, and a variety of flavors!
Per serving: 354 kcal | 21 g protein | 9 g fiber
Anti-Inflammatory Salmon Salad. The delicious ingredients, including salmon, veggies, and various spices, help reduce inflammation and fight disease.
Per serving: 523 kcal | 31 g protein | 10 g fiber
Mediterranean Salmon Bowl. Prepare these amazing Mediterranean bowls with salmon, hummus and a wonderful salad in under 30 minutes!
Per Serving: 580 kcal | 38 g protein | 8 g fiber
High-Fiber High-Protein Meals With Chicken
We’ve come to the last section in our list of high-fiber high-protein meals! If you’re a fan of chicken, then this is definitely for you!
Egg Roll In A Bowl With Chicken. Instead of worrying about making your egg rolls perfect, prepare this healthy deconstructed version.
Per Serving: 474 kcal | 43 g protein | 9 g fiber
Easy High-Protein Chicken And Chickpea Soup. This hearty soup is super comforting and super nutritious!
Per Serving: 284 kcal | 26 g protein | 6 g fiber
15-Minute Garlic Chicken And Black Beans. With chicken, canned black beans, green beans, and various spices, you can whip up this recipe in no time.
Per Serving: 389 kcal | 32 g protein | 8 g fiber
Super Healthy Chicken Cobb Salad. If you’re looking for the perfect filling lunch, then this salad with fresh vegetables, chicken, eggs, avocado, and light dressing is the answer.
Per serving: 634 kcal | 54 g protein | 15 g fiber
Spicy Chicken Roasted Vegetable Bowls. This recipe is simply delicious, as it’s simple, yet extremely nutritious and balanced.
Per serving: 445 kcal | 43 g protein | 7 g fiber
Mediterranean Chicken Lettuce Wraps. For those craving chicken wraps but wanting something lighter these are for you! The garlic sauce takes it to the next level!
Per serving: 397 kcal | 20 g protein | 10 g fiber
Parmesan Avocado Chicken Salad. With plenty of protein from the chicken, fiber from the lettuce, avocado and cabbage, and saltiness from the Parmesan, this salad recipe is mouth-watering!
Per Serving: 578 kcal | 45 g protein | 13 g fiber
Leftover Chicken Gyros Bowls. Reserve your leftover or rotisserie chicken specifically for this incredible Mediterranean-inspired 20-minute recipe!
Per serving: 592 kcal | 40 g protein | 10 g fiber
More Easy Recipes To Explore
I hope you love these healthy high-fiber high-protein meals! If you need more recipes, check these out:
- 14-Day Clean Eating Meal Plan For Beginners
- 15 Gut-Healthy Recipes To Restore Your Gut Microbiome
- 15 Meal Prep Ideas For Weight Loss
Yield: 10 spring rolls
High-Fiber High-Protein Recipes
These high-fiber high-protein meals will keep you satiated! These are perfectly balanced healthy recipes for breakfast, lunch and dinner!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Ingredients
- 3 cups cabbage, chopped thinly
- 2 carrots, cut thinly in strips (or roughly grated)
- 8oz/ 200g tofu, chopped thinly
- 1 tsp hot paprika or chili powder
- 2 tbsp tamari sauce
- 3 cloves garlic, minced or pressed
- 1 tbsp ginger, grated
- 1 1/2 tbsp olive oil
- 3 scallions, thinly chopped
- 1 cup spinach (optional), chopped
- 10 rice paper wrappers
Instructions
- Add tofu to a large nonstick pan and sauté on both sides for about 3 minutes with some olive oil and hot paprika. Add in the cabbage, carrots, spinach, 1 minced clove of garlic, ginger and tamari sauce. Cover for for 3-4 minutes.
- Add in the rest of the minced garlic, scallions stir occasionally for another 3-4 minutes. Let the mixture cool off a bit, before adding it to the rice paper.
- Hold the rice paper in a deep plate filled with water for about 10 seconds, until the rice paper softens. Place it on a flat large plate and place about 2-3 tbsp of the cabbage and tofu in the middle. Then wrap the rice paper like you would a burrito folding from each side.
- Heat a nonstick pan and add a bit of oil for frying, then add the spring rolls with the side that needs to be sealed first. Let cook for 1-2 minutes, then flip and do it again until golden brown.I had to flip twice on each side.
- Repeat until you run out of cabbage and tofu mixture and serve immediately with a spicy sauce of choice like sriracha or spicy sweet.
Notes
You can find the original recipe here.
Nutrition Information:
Yield:
10Serving Size:
1
Amount Per Serving:Calories: 106Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 232mgCarbohydrates: 16gFiber: 2gSugar: 2gProtein: 5g
