Skip to content

Top Navigation

Cooking Light Cooking Light
  • Recipes
  • Cooking 101
  • Eating Smart
  • Healthy Living
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
SUBSCRIBE
Pin FB

Explore Cooking Light

Cooking Light Cooking Light
  • Explore

    Explore

    • 31-Day Healthy Meal Plan

      Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Read More
    • Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less)

      Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Read More
    • Our Favorite Healthy Air Fryer Recipes

      Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Read More
  • Recipes

    Recipes

    See All Recipes
    • Breakfast & Brunch
    • Lunch
    • Dinner
    • Drinks
    • Recipe Makeovers
    • Quick & Healthy
    • Diabetic
    • Gluten-Free
    • Vegetarian
    • Cooking Light Live
  • Cooking 101

    Cooking 101

    See All Cooking 101
    • Essential Ingredients
    • Cooking Techniques
    • Meet the Chef
    • Cooking Resources
    • Budget Friendly
    • Smart Choices
  • Eating Smart
  • Healthy Living

    Healthy Living

    See All Healthy Living
    • Weight-Loss
    • Health
    • Fitness
    • Home
    • Travel
    • Nutrition 101
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
Sweepstakes

Follow Us

  1. Home
  2. Recipes
  3. 11 High-Fiber Meals That'll Keep You Full for Hours

11 High-Fiber Meals That'll Keep You Full for Hours

By Zee Krstic June 25, 2018
Skip gallery slides
Pin
Credit: Jennifer Causey
Meeting your much-needed fiber intake goals everyday just got a whole lot tastier (and easier, too). 
Start Slideshow

1 of 12

Pin
Facebook Tweet Email Send Text Message

You Should Always Aim for This Much Fiber Per Meal, Our Nutritionist Says

Credit: Photo: Hector Manuel Sanchez

In the daily quest to meet all of our recommended dietary intake goals, it can be easy to get lost counting calories, worrying about sodium counts, or scanning the Nutrition Facts label for other numbers. But one of the most crucial things to keep an eye on is your fiber intake, which should hit at least 10g each meal, says Jaime Vespa, Cooking Light's assistant nutrition editor. 

Vespa says that fiber-rich meals can aid in weight loss given that fiber helps aid the digestion process as well as ensure that you're feeling happily satiated throughout the rest of the day. Meeting your fiber intake at each meal will help you stave off unnecessary snacking in between meals, which in turn also helps you eliminate excess calories and other strikes against your daily intake. And yet, studies show that upwards of 60 percent of dieters are not meeting the recommended daily fiber servings they need.

RELATED: These 10 Foods Are Naturally High in Fiber

Boosting your daily fiber intake isn't as hard as you might think—focusing on targeted recipes that incorporate vegetables, fruits, nuts, whole grains, and many more of the key staples loaded with fiber can be a delicious way to meet your goals. These recipes are not only satisfying and insanely delicious, but they're all packed with at least (if not more) 10g of fiber to make sure you're well on your way to enjoying a full day's serving of fiber.

1 of 12

Advertisement
Advertisement

2 of 12

Pin
Facebook Tweet Email Send Text Message

Kale-and-Chickpea Grain Bowl With Avocado Dressing

Credit: Caitlin Bensel
View Recipe: Kale-and-Chickpea Grain Bowl With Avocado Dressing

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy, and healthy digestion. Bulgur, also called cracked wheat, is a quick cooking whole grain. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.

2 of 12

3 of 12

Pin
Facebook Tweet Email Send Text Message

Strawberry Bulgur Bowl

Credit: Jennifer Causey
View Recipe: Strawberry Bulgur Bowl

You can make the porridge ahead and simply reheat briefly before serving; add the berries and nuts after heating the bulgur, and enjoy a full 10g of fiber.

3 of 12

Advertisement

4 of 12

Pin
Facebook Tweet Email Send Text Message

Black Bean and Mushroom Burgers

Credit: Photo: Caitlin Bensel
View Recipe: Black Bean and Mushroom Burgers

The food processor brings these meatless patties together in a flash. Another bonus? A new Harvard study found that those who regularly ate a healthy plant-based diet (like this burger) significantly lowered their risk of heart disease. Ground flaxseed adds body to the burgers. This quick dinner is also a great way to work more meatless dishes into your week. Kids can help shape the patties, mix up the avocado spread, and build the sandwiches.

4 of 12

5 of 12

Pin
Facebook Tweet Email Send Text Message

Creamy Avocado Soup

Credit: Jennifer Causey
Get Recipe: Creamy Avocado Soup

If your blender doesn’t get the soup silky-smooth, add up to 1/4 cup more water and blend some more. Press a piece of plastic wrap on the surface of the soup as it chills to help prevent browning.

5 of 12

6 of 12

Pin
Facebook Tweet Email Send Text Message

Edamame, Okra, and Green Pea Korma

Credit: Jennifer Causey
Get Recipe: Edamame, Okra, and Green Pea Korma Grain Bowl

Slowly softening the onion and garlic is key to a silky, creamy blended sauce loaded with 13g of fiber. If you have Madras curry powder, use it for slightly more heat and richer flavor; standard curry powder will also be great.

6 of 12

Advertisement
Advertisement
Advertisement

7 of 12

Pin
Facebook Tweet Email Send Text Message

Strawberry and Cucumber Tabbouleh

Credit: Caitlin Bensel
View recipe: Strawberry and Cucumber Tabbouleh

Strawberries stand in for tomatoes in this fresh salad. Add rinsed chickpeas to transform this spring side into a satisfying meatless supper.

7 of 12

8 of 12

Pin
Facebook Tweet Email Send Text Message

Green Pea Fritters with Avocado Puree

Credit: Jennifer Causey
View Recipe: Green Pea Fritters With Avocado Puree

One of the most nutritionally dense recipes we have on our site, these savory pea fritters pair well with any side dish you might have in mind. You'll reap the rewards with 13g of fiber and a whopping 14g of protein as well.

8 of 12

9 of 12

Pin
Facebook Tweet Email Send Text Message

Kicky Black Bean Burgers

Credit: Photo: Hector Manuel Sanchez
View Recipe: Kicky Black Bean Burgers

If you don't have a food processor, you can sub about 2/3 cup plain breadcrumbs for the torn bun.

9 of 12

Advertisement
Advertisement
Advertisement

10 of 12

Pin
Facebook Tweet Email Send Text Message

Pasta with Green Peas and Almond Gremolata

Credit: Jennifer Causey
View Recipe: Chickpea Pasta With Green Peas and Almonds

Chickpea pasta can be a nice change from whole wheat—it has a mild flavor and higher fiber content. The gremolata topping (a chopped herb condiment made with lemon zest and parsley) truly makes the dish. It’s crunchy, herby, fragrant, and citrusy.

10 of 12

11 of 12

Pin
Facebook Tweet Email Send Text Message

Shrimp and Leek Spaghetti

Credit: Caitlin Bensel
View Recipe: Shrimp and Leek Spaghetti

Light and lemony, this pasta provides nearly a third of your daily fiber goal. Thanks to prepeeled shrimp and frozen peas, it’s the epitome of weeknight-fast. Dress it up with a glass of crisp white wine.

11 of 12

12 of 12

Pin
Facebook Tweet Email Send Text Message

Kale Salad with Spiced Chickpeas and Berries

Credit: Jennifer Causey
View Recipe: Kale Salad With Spiced Chickpeas and Berries

To make this salad ahead of time, pour the dressing into the bottom of a portable container, and arrange the kale and all the toppings (except for the chickpeas) on top without mixing. When you’re ready to eat, combine all the salad components with the dressing.

12 of 12

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Zee Krstic

    Share the Gallery

    Pinterest Facebook
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 12 You Should Always Aim for This Much Fiber Per Meal, Our Nutritionist Says
    2 of 12 Kale-and-Chickpea Grain Bowl With Avocado Dressing
    3 of 12 Strawberry Bulgur Bowl
    4 of 12 Black Bean and Mushroom Burgers
    5 of 12 Creamy Avocado Soup
    6 of 12 Edamame, Okra, and Green Pea Korma
    7 of 12 Strawberry and Cucumber Tabbouleh
    8 of 12 Green Pea Fritters with Avocado Puree
    9 of 12 Kicky Black Bean Burgers
    10 of 12 Pasta with Green Peas and Almond Gremolata
    11 of 12 Shrimp and Leek Spaghetti
    12 of 12 Kale Salad with Spiced Chickpeas and Berries

    Share & More

    Facebook Tweet Email Send Text Message
    Cooking Light

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise
    • Content Licensing
    • Accolades this link opens in a new tab

    Connect

    MeredithCooking Light is part of the Allrecipes Food Group. © Copyright 2023 Meredith Corporation. All Rights Reserved. Cooking Light may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Cooking Light. All rights reserved. Printed from https://www.cookinglight.com

    View image

    11 High-Fiber Meals That'll Keep You Full for Hours
    this link is to an external site that may or may not meet accessibility guidelines.