58 Fiber-Filled Recipes to Nourish Your Gut Microbiome
Struggling with digestive issues, feeling sluggish, or just looking to give your overall health a boost? Then fiber is your friend. This essential nutrient is a true game-changer when it comes to supporting gut health and promoting overall well-being.
As a dietitian, I am constantly trying to encourage my clients to eat more fiber. The current estimate is that only 10% of Americans get enough fiber each day.
Each one of these recipes packs in at least 5 grams of fiber, with most of them in the double digits. These dishes are designed to nourish your body from the inside out, providing the fuel your gut needs to thrive.
But these recipes aren’t just about increasing your fiber intake; they’re a celebration of flavor, texture, and nutrition. A healthier, happier gut is only a meal away.
Spicy Thai Green Curry Soup with Lentils
If you love green curry, then you’ve gotta try this healthy Thai green curry soup option. Loaded with plant-based protein, vegan and easily gluten-free, this healthy soup is ready in less than 40 minutes.
Rainbow Millet Salad
Looking for a yummy way to enjoy millet? Then try this Thai Millet Salad! A rainbow of vegetables cabbage, carrots, cilantro, scallions, avocado along with millet and a yummy peanut lime sauce.
Puttanesca Beans with Garlic Bread
If you love spaghetti puttanesca, you’ll love this creamy bean version! All of the flavors of puttanesca are in bean form. Serve on its own, over crispy toast, or with polenta.
Brothy Gigante Beans with Spinach
Creamy gigante beans with spinach. A garlicky, delicious main dish that’s packed with fiber and plant-based protein.
Quinoa Enchilada Casserole
Quinoa Enchilada Casserole! If you love the taste of enchiladas, then you must try this simple vegetarian casserole. Quinoa, corn, beans, homemade enchilada sauce baked to bubbly, cheesy perfection. Easily vegan!
Vegan White Bean, Kale and Sausage Pasta
A quick and delicious dinner! Vegan sausage, kale, and white bean pasta. Perfect for weeknight dinners.
Small Batch Lentil Soup (Serves 2-3)
Small Batch Lentil Soup! A scaled-down version of my 5-star lentil soup recipe. This one is just as delicious and perfect for serving 1-3 people.
Curry Chickpea Salad Sandwiches
Curried chickpea salad! Just like your favorite curry chicken salad, but made plant-based! Higher fiber and delicious. Perfect for sandwiches!
Moroccan Lentil and Chickpea Soup
Moroccan Lentil and Chickpea Soup! If you like healthy, spicy food- you’ve gotta try this one out. Lentils, chickpeas and brown rice in a spicy tomato and harissa broth.
Easy Chickpea Curry with Coconut Rice (20 Minute Meal)
Easy Chickpea Curry, made in 20 minutes or less! Creamy, flavorful curry that’s packed with healthy protein. Served with coconut rice for a simple weeknight dinner.
Sweet Potato and Quinoa Salad
Roasted sweet potatoes with quinoa, greens, goat cheese, cranberries and a tangy maple-dijon dressing. A beautiful salad for fall or the holidays.
Delicata, Honeynut Squash and Kale Salad
The perfect Fall salad! With roasted honeynut squash, delicata squash, kale and a tangy maple-dijon dressing.
Vegan Lentil Tacos
Vegan Lentil Tacos! These are the BEST swap for ground meat tacos with the same amount of protein and half the fat!
Vanilla Chia Seed Pudding Recipe
This easy vanilla chia seed pudding recipe is so incredibly creamy and delicious, you have to try it! Packed with protein, fiber, and healthy fats, it’s a delicious breakfast or snack.
Rainbow Salad with Edamame and Sesame Dressing
Rainbow Salad with Edamame and Sesame Dressing! A vibrant meal packed with plant-based protein, fiber, and veggies.
Red Lentil Curry Soup
Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You’ve gotta make this protein packed soup!
Mexican Avocado Salad
Mexican Avocado Salad! This simple avocado salad is the perfect summer salad. Light, simple and ready in just 10 minutes.
Slow Cooker Taco Soup
Slow Cooker Taco Soup! This vegan taco soup recipe is cozy comfort food. If you like tacos then you’ll love this taco-inspired soup! Made with two types of beans, chili peppers and corn.Â
Chai Smoothie
If you love the flavor of chai, then you’re going to want to try this chai smoothie! Made with a handful of ingredients, including a homemade chai spice blend.
Banana Bread Overnight Oats
If you like the taste of banana bread, you’ll love these banana bread overnight oats. With 14 g of protein and fiber per serving, these oats are filling and healthy!
Quinoa Stuffed Peppers
These Vegetarian Quinoa Stuffed Peppers are so good and good for you! Packed with plant-based protein, flavorful veggies and topped with melted cheese. A healthy and naturally gluten-free dinner recipe.
Pesto Orzo with White Beans
A one-pot dinner! Creamy pesto orzo with white beans, spinach, and parmesan cheese. A simple kid-friendly dinner ready in just 30 minutes.
Sweet Potato Tacos with Black Beans and Cabbage Slaw
Rainbow sweet potato tacos with black beans and red cabbage slaw! A beautiful, plant-based dinner recipe with four vegetables per serving and plenty of protein and fiber.
Healing Cranberry Smoothie
Healing Cranberry Smoothie! The perfect breakfast or snack after all the holiday sweets! Packed with nutrition!
Easy Overnight Muesli
Overnight Muesli! Assemble at night for easy breakfast in the morning! Vegetarian or vegan and gluten-free.
Tuscan Kale Soup
Looking for a healthy vegan kale soup? Try this Tuscan Kale Soup Recipe made with roasted tomatoes, orzo, kale in a spicy broth. A must make with less than 250 calories a serving.Â
Farro Risotto with Butternut Squash
Risotto, but make it with farro! If you love risotto, then you’ll love farrotto. A hearty, nutty Italian dish that uses farro in place of arborio rice.
Pico de Gallo Rice Bowls
Pico de Gallo Bowls! A healthy plant-based and gluten-free dinner featuring fresh tomato rice, fajita vegetables, black beans and guacamole.
Ranch Kale Salad with BBQ Tofu
A salad for BBQ lovers! Homemade ranch dressing tossed with kale, tomatoes, corn and avocado with chewy BBQ tofu nuggets. A must-try! Gluten-free and vegan.
Spicy Gochujang Noodles
Spicy Gochujang Noodles! Udon noodles stir-fried with crispy tofu, carrots, and bok choy in a spicy sesame-gochujang sauce.
Breakfast Burrito
Who says you need eggs for a breakfast burrito? This tofu breakfast burrito is the perfect hearty vegan breakfast option.
Creamy Strawberry Overnight Oats
Creamy strawberry overnight oats! With 17 g of protein and 11 g of fiber, these strawberry oats are so creamy and delicious. Enjoy cold or hot!
Mushroom Fajitas with Cashew Queso Blanco
The best mushroom fajitas! Incredibly flavorful portobello fajitas with peppers and onions. Vegan and easily gluten-free, these portobello mushroom fajitas are a must-make!
Pasta e Ceci Soup
Is there anything more comforting than pasta with chickpeas? A healthy, weeknight soup featuring ditalini pasta with garbanzo beans in a nourishing tomato broth.
Vegetable Chowder With Potatoes
Vegan Vegetable Chowder with potatoes! You are going to love this healthy and hearty vegetable corn chowder. Vegan and Gluten-Free.
Lentil Bolognese
Healthy lentil bolognese! You’ve gotta try this vegan lentil bolognese made with mushrooms, carrots, tomatoes and lentils.
Chickpea Noodle Soup
Chickpea Noodle Soup! A vegetarian twist with chickpeas, vegetables and star pasta. A simple, healthy family-friendly meal.
Tofu Rice Bowls with Black Beans and Corn Salad
Vegan Rice Bowls with cilantro lime tofu, black beans, corn salad, tomatoes. A healthy plant-based bowl meal that’s perfect for meal prep, lunch and dinner.
Southwestern Quinoa Salad
This Southwestern Quinoa Salad is bursting with flavor! A crunchy quinoa salad with chipotle quinoa, butter lettuce, pinto beans, tomatoes, avocado, corn and a tangy lime dressing.Â
Vegan White Bean Meatballs with Mojo Sauce
Walnut and White Bean Meatballs with Mojo Sauce! Meaty, vegan meatballs with a citrusy, garlicky mojo sauce.Â
Vegetarian Bean Chili
Vegetarian Bean Chili! This 3 bean chili recipe is so hearty and delicious, you won’t miss the meat! Ready in less than an hour, this chili beans recipe is healthy, vegan and gluten-free.
Vegan Instant Pot Lentil Soup
Instant Pot Lentil Soup! This vegan lentil soup recipe is perfect for fall and winter. Healthy, delicious and so easy to put together! Throw everything in the pressure cooker and dinner is ready.
Crispy Vegan Tacos with Queso Dipping Sauce
Crispy Vegan Tacos with a 4-Ingredient Queso Dipping Sauce. A healthy, satisfying plant-based meal with both stove-top and air-fryer directions.
Copycat Chipotle Tofu Sofritas
Copycat Chipotle Tofu Sofritas tacos, just like you get at Chipotle! If you’ve tried their sofritas tofu before, then you’ve gotta try this copycat version.
Spicy Vegan Salsa Verde Soup
Vegan Salsa Verde Soup! A spicy jalapeño chickpea soup with hominy, lime, zucchini and potato. Plant-based and gluten-free.
Slow Cooker Butter Chickpeas with Tofu
Slow Cooker Butter Chickpeas and Tofu! Packed with protein, vegan and gluten free. A healthier take on everyone’s favorite Indian dish.
Enchilada Casserole
Healthy Vegan Enchilada Casserole! Layers of beans, sweet potatoes, homemade enchilada sauce, dairy-free cheese and tortillas. A must-make!
Buffalo Chickpea Lettuce Wraps
Buffalo Chickpea Lettuce Wraps! You are going to love these vegan and gluten-free wraps, ready in less than 20 minutes!
Plant-Based Sheet Pan Ranch Bowls
A healthy plant-based sheet-pan ranch bowl recipe featuring roasted ranch potatoes, tofu, whole grains, vegetables and a creamy non-dairy ranch dressing.
Instant Pot Raspberry Steel Cut Oatmeal
Instant Pot Steel Cut Oats with Raspberries! A hearty bowl of berry and cream oats made simple using the Instant Pot. Prep everything the night before for a simple breakfast the next morning.
Marinated White Bean Salad
Marinated White Bean Salad. This white bean salad recipe is perfect for simple plant-based meals. White beans with herbs, roasted red peppers and tangy Italian dressing.
Vegan Slow Cooker Chana Masala
Slow Cooker Vegan Chana Masala. Chickpeas cooked in a fragrant, spiced tomato sauce. Make in the morning for dinner at night! Vegan and Gluten-Free.
Peanut Butter Overnight Oats
Overnight oats for peanut butter lovers! With 16 g of protein and 11 g of fiber, these peanut butter overnight oats are a healthy, filling breakfast. Just 5 ingredients!
Marinated Lentil Salad
Marinated Lentil Salad! French green lentils tossed with herbs and a bright lemon dressing. A must for vegan meal prep and easy meals throughout the week.
Red Lentil Soup
Red Lentil Soup! This red lentil soup recipe is both vegan and gluten-free! A healthy, low-fat soup that’s cozy and simple and packed with 18g of plant-based protein per serving.
Chili Beans with Creamy Polenta
Healthy vegan chili beans with creamy polenta! A vegan take on chili and cornbread. Delicious and perfect for Fall and Winter!
Sweet Potato Stew
Sweet Potato Stew! This vegan sweet potato and kale soup is incredibly creamy and delicious. A must-make for Fall and Winter.
One Pot Vegan Chili Mac
One Pot Vegan Chili Mac! This one pot vegan chili mac is kid-friendly, hearty and delicious.
Lemon Chickpea Orzo Soup
You are going to love this vegan lemon chickpea orzo soup! It’s like chicken noodle soup for grown ups, a plant-based twist on Greek avgolemono soup.Â
Carrot Cake Overnight Oats
Carrot cake for breakfast? Why not! These carrot cake overnight oats are loaded with whole grains, fiber, and protein and taste like carrot cake!