Looking to stay full, energised, and on track with your goals?
These 14 high-fibre recipes are quick to make, easy to enjoy, and perfect for busy days.
Whether you’re hitting the gym or need a solid lunch, protein-packed meals help you power through.
From hearty breakfasts to satisfying dinners, this article has got you covered.
No fancy ingredients. Just simple, tasty fuel!
14 Fibre-Packed Recipes For Lasting Energy
These 14 high-fibre recipes are made to fuel your day.
They’re simple, satisfying, and packed with the good stuff your body needs.
No complicated prep. No boring flavours.
Only real food that works hard for you.
Also, here’s a handy table with each dish’s prep time, cook time, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Spinach & Artichoke White Bean Skillet | 10 mins | 10 mins | 2–3 |
| 2. Indian Butter Chickpeas | 10 mins | 15 mins | 3–4 |
| 3. One-Pan Chicken & Quinoa | 10 mins | 20 mins | 4 |
| 4. Vegan Jambalaya | 10 mins | 20 mins | 4 |
| 5. Spicy Harissa Bean Stew | 10 mins | 15 mins | 3–4 |
| 6. Baked Blueberry French Toast | 10 mins | 30 mins | 4–6 |
| 7. Black Bean Burgers With Chipotle Ketchup | 15 mins | 20 mins | 4 |
| 8. Beef And Vegetable Stew | 15 mins | 50 mins | 4–6 |
| 9. Lentil Soup | 10 mins | 30 mins | 4–5 |
| 10. Brussels Sprouts Casserole | 15 mins | 35 mins | 4 |
| 11. Black-Eyed Pea Salad | 10 mins | — | 3–4 |
| 12. Whole-Wheat Pretzels | 15 mins | 15 mins | 4–6 |
| 13. Fruit Sauce With Ice Cream | 5 mins | 10 mins | 2 |
| 14. Overnight Breakfast Porridge | 5 mins | — | 1–2 |
Recipe 1 – Spinach & Artichoke White Bean Skillet
A luscious, veggie-loaded dish perfect for high fibre meals with a protein punch!
Ingredients
- 1 can of white beans (drained)
- 2 cups fresh spinach
- 1 cup artichoke hearts (chopped)
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 2 tbsp Parmesan (optional)
Instructions
Step 1: Heat olive oil in a skillet, then fry garlic until golden.
Step 2: Toss in spinach and artichokes, cooking until spinach wilts.
Step 3: Stir in beans and warm through for 5 minutes.
Step 4: Top with Parmesan if using, and dig in.
Chef’s Tip: Swap Parmesan for nutritional yeast for a vegan-friendly twist.
Recipe 2 – Indian Butter Chickpeas
Velvety and spiced, this “High Fibre High Protein” curry is a vegetarian dream!
Ingredients
- 2 cans of chickpeas (drained)
- 1 cup tomato puree
- 1/2 cup coconut milk
- 1 tsp garam masala
- 1 tsp grated ginger
- 2 cloves garlic (minced)
Instructions
Step 1: Cook garlic and ginger in a pan until aromatic.
Step 2: Sprinkle in garam masala and cook for 30 seconds.
Step 3: Add tomato puree and coconut milk, and mix for 10 minutes.
Step 4: Stir in chickpeas and heat through.
Chef’s Tip: Pair with cauliflower rice for a high fibre, low-carb recipe twist.
Recipe 3 – One-Pan Chicken & Quinoa
A no-fuss healthy high protein meal that’s bursting with fibre and flavour!
Ingredients
- 2 chicken breasts (cubed)
- 1 cup quinoa (rinsed)
- 1 bell pepper (sliced)
- 1 onion (chopped)
- 2 cups chicken broth
- 1 tbsp olive oil
Instructions
Step 1: Brown chicken in olive oil in a large pan.
Step 2: Add onion and pepper, cooking until soft.
Step 3: Stir in quinoa and broth, then boil.
Step 4: Mix and cover for 15 minutes until the quinoa is tender.
Chef’s Tip: Toss in some kale for an extra fibre boost.
Recipe 4 – Vegan Jambalaya
A zesty, plant-based, high fibre meal that brings the heat!
Ingredients
- 1 can of kidney beans (drained)
- 1 bell pepper (diced)
- 2 stalks of celery (chopped)
- 1 onion (chopped)
- 1 can of diced tomatoes
- 1 tbsp Cajun seasoning
Instructions
Step 1: Cook onion, celery, and pepper in a pot until tender.
Step 2: Add tomatoes, beans, and Cajun seasoning.
Step 3: Mix for 20 minutes, stirring now and then.
Step 4: Serve hot and spicy.
Chef’s Tip: Dial up the heat with a pinch of cayenne if you dare.
Recipe 5 – Spicy Harissa Bean Stew
Fiery and bold, this high fibre, high protein stew is a weeknight game-changer!
Ingredients
- 2 cans mixed beans (drained)
- 2 tbsp harissa paste
- 1 can of crushed tomatoes
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 1 cup vegetable broth
Instructions
Step 1: Cook the onion and garlic in a pot until fragrant.
Step 2: Stir in harissa paste for 1 minute.
Step 3: Add beans, tomatoes, and broth; simmer for 15 minutes.
Step 4: Serve with a dollop of yoghurt if you like.
Chef’s Tip: Tone down the spice with a touch of honey.
Recipe 6 – Baked Blueberry French Toast
A sweet start to the day, this high fibre breakfast is pure comfort!
Ingredients
- 6 slices whole-grain bread (cubed)
- 1 cup blueberries
- 3 eggs
- 1 cup milk
- 1 tsp cinnamon
- 2 tbsp maple syrup
Instructions
Step 1: Layer bread and blueberries in a baking dish.
Step 2: Whisk eggs, milk, cinnamon, and syrup; pour over bread.
Step 3: Bake at 350°F for 30 minutes or chill overnight first.
Step 4: Slice and serve warm.
Chef’s Tip: Use stale bread for the best texture.
Recipe 7 – Black Bean Burgers With Chipotle Ketchup
Smoky and satisfying, these high fibre, high protein patties rival any meat burger!
Ingredients
- 1 can of black beans (mashed)
- 1/2 cup whole-wheat breadcrumbs
- 1/4 onion (finely chopped)
- 2 cloves garlic (minced)
- 1 chipotle pepper (minced)
- 2 tbsp ketchup
Instructions
Step 1: Mix mashed beans, breadcrumbs, onion, and garlic.
Step 2: Shape into patties.
Step 3: Grill or bake at 375°F for 20 minutes, flipping halfway.
Step 4: Blend chipotle with ketchup and slather on top.
Chef’s Tip: Chill patties beforehand to keep them firm.
Recipe 8 – Beef And Vegetable Stew
A hearty “Healthy High Protein Meals” option with fibre-rich veggies!
Ingredients
- 1 lb lean beef (cubed)
- 2 carrots (sliced)
- 2 potatoes (diced)
- 1 cup peas
- 1 onion (chopped)
- 3 cups beef broth
Instructions
Step 1: Brown the beef and onion in a pot.
Step 2: Add carrots, potatoes, and broth; bring to a boil.
Step 3: Mix for 45 minutes until tender.
Step 4: Stir in peas for the last 5 minutes.
Chef’s Tip: A splash of Worcestershire sauce adds a savoury kick.
Recipe 9 – Lentil Soup
Cosy and nourishing, this high fibre, high protein dinner recipe soup is a classic!
Ingredients
- 1 cup dried lentils (rinsed)
- 2 carrots (diced)
- 2 stalks of celery (chopped)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 4 cups vegetable broth
Instructions
Step 1: Cook onion, garlic, carrots, and celery in a pot.
Step 2: Add lentils and broth; bring to a boil.
Step 3: Mix for 30 minutes until lentils soften.
Step 4: Season and serve steaming hot.
Chef’s Tip: Puree half for a thicker, creamier soup.
Recipe 10 – Brussels Sprouts Casserole
Golden and gooey, this high fibre meal turns sprouts into a star!
Ingredients
- 1 lb Brussels sprouts (halved)
- 4 strips of bacon (chopped, optional)
- 1 cup shredded cheddar
- 1/2 cup cream
- 2 cloves garlic (minced)
Instructions
Step 1: Roast sprouts at 400°F for 20 minutes.
Step 2: Cook bacon until crisp, if using.
Step 3: Mix sprouts, bacon, garlic, and cream in a dish.
Step 4: Top with cheddar and bake at 375°F for 15 minutes.
Chef’s Tip: Try Gouda for a nutty flavour twist.
Recipe 11 – Black-Eyed Pea Salad
Bright and tangy, this high fibre, high protein salad is a refreshing bite!
Ingredients
- 1 can of black-eyed peas (drained)
- 1 bell pepper (diced)
- 2 tomatoes (chopped)
- 1/4 red onion (sliced)
- 1/4 cup cilantro (chopped)
- Juice of 1 lime
Instructions
Step 1: Toss all ingredients in a bowl.
Step 2: Squeeze lime juice over and mix well.
Step 3: Chill for 30 minutes before serving.
Chef’s Tip: Add diced jalapeño for a spicy kick.
Recipe 12 – Whole-Wheat Pretzels
Twisty and crisp, these high fibre meal snacks are a wholesome treat!
Ingredients
- 2 cups whole-wheat flour
- 1 packet of yeast
- 1 tbsp honey
- 1 tsp salt
- 2 tbsp baking soda
Instructions
Step 1: Mix flour, yeast, honey, and salt with 1 cup warm water into a dough.
Step 2: Knead and let rise for 1 hour.
Step 3: Shape into pretzels, boil in baking soda water for 30 seconds.
Step 4: Bake at 425°F for 12 minutes.
Chef’s Tip: Sprinkle with sesame seeds for extra crunch.
Recipe 13 – Fruit Sauce With Ice Cream
A juicy, sweet, high fibre meal’s dessert that’s pure bliss with a creamy topping!
Ingredients
- 2 cups mixed fruit (apples, berries)
- 1 tsp cinnamon
- 1 tbsp honey
- 1 cup vanilla frozen yoghurt
Instructions
Step 1: Cook fruit, cinnamon, and honey in a pan until soft.
Step 2: Cool slightly.
Step 3: Spoon over frozen yoghurt and enjoy.
Chef’s Tip: Swap yoghurt for Greek yoghurt for a high fibre, high protein boost.
Recipe 14 – Overnight Breakfast Porridge
Silky and effortless, this high fibre, high protein breakfast preps itself overnight!
Ingredients
- 1/2 cup rolled oats
- 1 cup milk (or almond milk)
- 1 tbsp chia seeds
- 2 tbsp nuts
- 1/2 cup fresh fruit
Instructions
Step 1: Mix oats, milk, and chia seeds in a jar.
Step 2: Refrigerate overnight.
Step 3: Top with nuts and fruit in the morning.
Chef’s Tip: Stir in a spoonful of peanut butter for extra richness.
