Eating enough fiber is extremely beneficial for your health. Dietary fiber helps the body maintain strong bones, regulate bowel movements, and support a healthy gut microbiome. So we’ve compiled some of this year’s most popular high-fiber recipes. eat well. From energizing breakfasts to satisfying dinners, here you’ll find dishes you’ll love that meet your fiber-rich nutritional standards. Delicious recipes like the Lemon and Blueberry Overnight Oats Recipe and Roasted Garlic Butter Cabbage Wedges will keep you feeling full and satisfied without sacrificing flavor.
lemon blueberry overnight oats
These Lemon Blueberry Overnight Oats are layered with creamy oats and sweet blueberry syrup, then garnished with fresh blueberries and lemon zest to bring the flavors together. You can also use frozen blueberries, but to get the right texture for the syrup, you should use 2 1/4 cups frozen blueberries, 3 tablespoons, 2 teaspoons maple syrup, and 1 1/2 tablespoons lemon juice.
cucumber salad sandwich
Who said you can’t put salad on your sandwich? Season this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Sprinkling the cucumbers with salt and tapping them will remove some of the moisture from the cucumbers and prevent the bread from becoming too sticky. If you prefer crunchy bread, toasting it first will make it even more crispy.
Breakfast smoothie with anti-inflammatory properties
This mango green smoothie gets its bright tartness from frozen passion fruit and its anti-inflammatory benefits from fresh kale. Dates add natural sweetness without added sugar. Coriander may not be your typical smoothie ingredient, but we love the herbal flavor it adds to this smoothie. If you don’t like that, you don’t have to include it. It’s just as delicious without it.
Tres Leches style overnight oats
Tres leches, which means “three milks” in Spanish, derives its name from the three types of milk used to soak the classic cake: whole milk, evaporated milk, and sweetened condensed milk. Ta. Here, those milks are used to hydrate the oats and create a creamy, satisfying breakfast. A sprinkle of cinnamon adds spice, and sliced strawberries add color. Tres leches cake is usually topped with whipped cream. If you want to recreate that creaminess, try topping your oats with plain his yogurt for a perfect breakfast twist.
Slow-Cooker Chicken with Brown Rice, Roasted Corn and Black Beans
Add plenty of spice from ground cumin, cayenne pepper, and paprika, and the little bit of char that frozen roasted sweet corn brings to your dish, and you won’t miss the browning step in this easy road-and-go recipe. If frozen roasted corn is not available, substitute regular corn.
The ultimate healthy breakfast smoothie
This healthy breakfast smoothie recipe is rich in protein, fiber, unsaturated fats, and essential vitamins and minerals. Just follow the simple recipe, remember the ingredient amounts, and customize it to your liking. Best of all, supercharged breakfast smoothies taste great and keep you full until lunchtime. I always keep frozen bananas on hand to thicken my smoothies, but a handful of ice cubes will have the same effect.
oatmeal banana bread
This oatmeal banana bread uses traditional oats and has a unique texture. This lightly sweet and well-balanced banana bread is perfect for tea time or breakfast time.
roasted garlic butter cabbage
Tender and crunchy green cabbage folds infused with garlic butter, it pairs well with everything from seafood to steak. If you want it a little more tangy, sprinkle some extra vinegar after roasting.
Apple pie style overnight oats
There’s no better way to welcome fall than with an apple pie-inspired overnight oat in the morning. Prepare and save this easy breakfast ahead of time for busy work or school mornings. You can also use non-dairy milk instead of reduced-fat milk. If you want to make your oats even more sour, try kefir.
high protein lemon blueberry muffins
These lemon and blueberry muffins are so delicious you’ll think they came straight from the bakery. The sprinkling of sugar gives the muffins a crispy exterior, while the drained yogurt keeps the insides of the muffins moist. Yogurt also contains satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there is no need to thaw them first. It will add a purple hue to the dough, but it won’t affect the delicious final result.
bang bang cauliflower
A simple sauce made with mayonnaise, sweet chili sauce and sriracha adds plenty of flavor to this simple cauliflower garnish. The sauce has a good balance of spicy, sweet and sour, and pairs well with the cauliflower.
Overnight Oats with Chia Seeds (good for meal prep)
This easy overnight oats recipe with chia seeds is naturally sweetened with peaches, but chopped fresh or frozen fruit would also work here. When left alone, chia seeds thicken the mixture and provide a healthy amount of fiber and omega-3 fats. Storing these oats in individual airtight containers (like mason jars) makes it easy to have breakfast on the go.
Garlic butter cauliflower bite
These Garlic Butter Cauliflower bites are inspired by the crowd-pleasing flavor of classic garlic knots. Here, we use cauliflower instead of bread and roast it with a combination of butter and extra virgin olive oil to reduce the saturated fat. The combination of garlic and Parmesan creates a classic flavor. Serve this easy side with roasted chicken or pork, or enjoy it as an appetizer with marinara for dipping.
Burrata pasta with cherry tomatoes and spinach
This delicious weeknight pasta dish uses burrata cheese. Burrata cheese is a soft cow’s milk cheese similar to fresh mozzarella, but with a creamy center that melts beautifully. Instead of cherry tomatoes, you can use chopped fresh tomatoes that ripen in the summer. If it’s fluffy and juicy, the pasta will be moist and flavorful, so you can refrain from adding all the pasta water. Serve with crunchy garlic bread and a green salad.
overnight steel cut oats
These overnight steel cut oats are the ultimate make-ahead breakfast. You can make a batch for the entire family or store leftovers in the fridge to eat throughout the week. We love creamy steel cut oats topped with honey, bananas and raspberries, but sweeteners, chopped fruit and nut toppings are fine too.
Stuffed cabbage rolls made in the slow cooker
Using a slow cooker brings out the flavors of the cabbage rolls and they meld together beautifully. The filling contains ground beef and brown rice, making you feel full and satisfied. Optional sugar can be added if you’re looking for a sweeter sauce, but I think it would work just as well without it.
Chickpea salad with cranberries and walnuts
Swap out the chickpeas for chicken for a satisfying vegetarian main that’s perfect for lunch. Cranberries add a sweet and sour flavor, while roasted walnuts and celery add crunch. Serve over leafy vegetables or use as a sandwich filling.
Our kale and chickpea grain bowls are packed with fiber and protein
This veggie-filled bowl is packed with crunch and color thanks to crunchy carrots and chickpeas, fresh kale, and a bright avocado dressing. You’ll also get more than 50% of your daily intake of fiber, which is key to weight loss, energy, and healthy digestion. Bulgur, also known as cracked wheat, is a quick-cooking whole grain. These bowls are perfect for make-ahead lunches. Pack the avocado mixture individually and add a little water to thin it if needed.
Anti-inflammatory beet smoothie
This vibrant beet smoothie combines sweet and earthy beets with berries, banana, and orange juice for a balanced taste. Look for packaged cooked beets, which are sold in pre-cooked fruits and vegetables. Beets are rich in veratin, an antioxidant that reduces inflammation in the body. Other nutrient-rich ingredients, such as anthocyanins in blueberries and gingerols in ginger, further boost anti-inflammatory power.
Anti-inflammatory lemon salmon and orzo casserole
This lemony salmon and orzo casserole is a one-dish dinner rich in omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats found in salmon that can also reduce inflammation and lower blood pressure. Here, the omega-3-rich salmon sits atop an orzo mixture that’s baked in the oven rather than boiled on the stove, absorbing all the bright, lemony flavor as it cooks.
