June 23, 2024

20+ High-Fiber Lunch Recipes Ready In 3 Steps or Less

These lunch recipes are nutritious, quick and delicious dishes you’ll actually look forward to eating. Each of these salads, soups and sandwiches are packed with fiber, boasting 6 grams or more per serving. Ingredients like legumes, leafy greens and whole grains make these lunches standouts for a high-fiber diet. Recipes like our Green Goddess Sandwich and Sesame Kohlrabi & Chicken Salad will leave you feeling energized and ready to tackle your day.


Veggie & Hummus Sandwich


This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.



Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce


Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.



Black Bean Wraps with Greens & Cilantro Vinaigrette


Jason Donnelly

A simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.



Vegetarian Potato-Kale Soup


Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This healthy soup recipe has a rich, yet light and velvety texture. Serve with crusty bread and a glass of wine for a cozy meal.



Green Goddess Sandwich


Victor Protasio

This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.



Whole-Wheat Veggie Wrap


Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together–and provide heart-healthy fat and fiber.



Sesame Kohlrabi & Chicken Salad


Charlotte & Johnny Autry

Kohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweet flavor) and almonds add crunch to this crowd-pleasing salad. Baked tofu or shrimp can be used instead of the chicken.



Greek Salad Wraps


Zesty Greek salad packed with tomatoes, cucumber and olives–plus chickpeas for a protein punch–gets tucked into a whole-wheat wrap for a healthy vegan lunch that’s easy to pack for work. It’s so flavorful and satisfying, you won’t miss the feta!



Lemony Lentil Salad with Feta


Jason Donnelly

This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.



Avocado, Tomato & Chicken Sandwich


In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.



Spicy Ramen Cup of Noodles


Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.



Chickpea Salad Sandwich


Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.



Kale & Avocado Salad with Blueberries & Edamame


Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.



Mason Jar Power Salad with Chickpeas & Tuna


This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.



Quinoa Avocado Salad with Buttermilk Dressing


Persimmons add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.



Loaded Cucumber & Avocado Sandwich


Jacob Fox

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.



Green Goddess Grain Bowl


This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes.



3-Ingredient Green Goddess White Bean Salad


Carolyn A. Hodges, R.D.

Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.



Rainbow Veggie Wraps


There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.



Chicken Pita Sandwiches with Harissa Sauce


We serve these lemon-oregano chicken pitas with lots of fixings tucked in, but you could ditch the pita and serve it all over cooked bulgur, cauliflower rice or a bed of greens.



Slow-Cooker Chicken & Chickpea Soup


The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you’re also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on.