30 High-Fiber Lunch Ideas That'll Help Power You Through Your Work Day
Feel full longer—and get that all-important fiber boost—with these delicious lunch ideas.
Alison Miksch
Plenty of people focus on how much protein or specific nutrients they're getting through their food. But fiber tends to be forgotten along the way—which is too bad, as fiber offers many benefits for your health and well-being. Fortunately, there are some simple and delicious ways to amp up your fiber intake—and adding these tasty high-fiber lunch ideas to your weekly repertoire can help.
How Much Fiber Do You Need?
The short answer: Probably a lot more than you already get. Women over 18 need between 21 and 25 grams per day, while men need from 31 to 38 grams—while American adults generally get about half of that amount, at 10 to 15 grams per day.
Related: This Is How Much Fiber You Really Need a Day—and How to Eat Enough of It
Benefits of a High-Fiber Lunch
Packing in the fiber during lunch can help keep you feel full longer, which can head off the late afternoon slump (or worse, the late-afternoon snack grab from the vending machine!).
Related: Top 10 High-Fiber Foods for Great Gut Health
Fiber can do wonders for your gut health, feeding the beneficial bacteria and microbes in your digestive system, and ensuring that your digestive system functions normally. Eating more fiber can even have positive effects on your cholesterol and blood sugar.
High-Fiber Lunch Recipes
Honestly, these lunch recipes make delicious dinners, too. And whether you eat them at noon or at night, they can help ensure you boost your fiber intake.
Chickpea Salad Sandwich
Chickpeas make a great vegan alternative to tuna in this easy sandwich—and one that's extremely high in fiber. (One cup of chickpeas contains a whopping 35 grams of fiber—essentially, all the fiber you need in a day!)
Smoky Sweet Potato Burgers
This tasty veggie burger features an array of high-fiber all stars—sweet potato, beans, oats, and chia. Chipotle chili brings the heat to give the burgers a bit of smoky flavor.
Avocado Grain Bowl With Beet Ginger Dressing
Grains like quinoa are a great source of fiber—a cup of quinoa supplies 5 grams. Even the tasty beet-and-kefir dressing offers a dose of fiber (plus a vibrant red color).
Broccoli Soup With Cheddar Croutons
Just 15 minutes of prep brings you this cozy, comforty lunch dish. Broccoli and spinach give the soup plenty of fiber (and a vibrant green hue), and the cheese croutons add extra flavor.
Celery and Apple Salad With Crispy Buckwheat
Alison Miksch
Salads are always a good choice for a fiber-rich lunch idea. Here, celery and apples—two of the highest-fiber veggies and fruits—are paired with an equally high-fiber grain, buckwheat.
Related: Get the Recipe
Turkey Taco Salad
Beans and avocado are the fiber-rich ingredients in this tasty taco salad. To pack it for lunch, keep the wet ingredients like sour cream and salsa, and the crispy tortilla chips separate, then add them at the last minute.
White Bean and Barley Soup With Tomatoes and Greens
Soup can be high in fiber, too. White beans and barley pair up to bring the fiber to this easy soup.
Moroccan Couscous Salad
Roasted cauliflower, pistachios, and raisins add plenty of flavor and crunch to this tasty lunch recipe. If you want to really amp up the fiber, swap out the couscous for quinoa.
Carrot and Red Lentil Soup
Lentils are a superfood—in addition to being high in fiber, they also offer plenty of protein, vitamins, and minerals. Carrots add a touch of sweetness, and a little extra fiber and nutrients as well.
Broccoli Pesto Pasta
Broccoli offers a bit of fiber, but using a whole grain pasta helps boost this recipe's fiber content. (And using broccoli stems in lieu of the traditional basil, and almonds instead of the pine nuts, helps boost the fiber factor.)
Chickpea Tuna Salad
Chickpeas, arugula, and cabbage combine with tuna for a flavor-packed and fiber-packed lunch that comes together super fast—but need a few minutes to marinate to help infuse everything with flavors.
Vegetarian Tacos With Sweet Potatoes and Corn
Tacos are an easy-to-enjoy lunch, and sweet potatoes and corn combine to pack it with fiber and flavor. To really boost the fiber content without losing the protein, swap in beans in lieu of tofu.
White Bean and Farro Salad
White beans and farro both pack plenty of fiber into this easy salad. Salty feta, peppery arugula, tart sherry vinegar, and fragrant dill make the flavor a standout.
Hummus and Cucumber Toast
For a simple, fast, and high-fiber lunch, you can't beat hummus. You can make your own hummus in just five minutes, but if you're pressed for time, store bought works just as well. Just slather it on whole-grain bread with slices of cool cucumber and a sprinkle of za'atar.
Three-Bean Chili With Spring Pesto
This powerhouse chili features three different kinds of beans—enough to practically fulfill your recommended daily amount in a single bowl. The parsley, pine nut, and garlic pesto adds a punch of flavor on top.
Potato, Egg, and Avocado Hash
Any time is a good time for breakfast. Hash and eggs can make a hearty and healthy lunch, with avocados lending several grams of fiber per serving. Pair it with whole grain toast for an extra boost of fiber.
Khichdi
VICTOR PROTASIO; Food Stylist: Chelsea Zimmer; Prop Stylist: Julia Bayless
This tasty South Asian dish is a great way to get rid of leftovers in your fridge. The lentil-and-rice base can be topped with cauliflower, broccoli, carrots, and other veggies—along with a healthy helping of greens. Don't forget the sweet peas—a cup of peas offers nine grams of fiber.
Crunchy Mediterranean Chickpea Bowl
Crunchy chickpeas, grated beets, and tasty baba ganoush top a bowl of couscous for a simple, yet satisfying lunch. To increase the fiber even more, you can swap out the couscous for quinoa.
Superfood Lentil Salad
This superfood powerhouse salad features plenty of nutrients and fiber all on its own. But you can top it off with a little avocado to enhance it even more.
Chickpeas With Chard and Pan-Roasted Tomatoes
Chickpeas and brown rice bring plenty of fiber to this tasty bowl, which is easy to pack in a thermos or reheat at the office. It packs in nearly half of your recommended fiber intake.
Spring Green Salad
It may feel like lettuces should be high fiber, but they tend to be on the lower end. (The romaine lettuce in this salad only offers a gram of fiber per cup!) But you'll be surprised what ingredients in this tasty salad boost its fiber content. Think crunchy pistachios (13 grams of fiber per cup), avocados (15 grams per cup), and edamame (8 grams per cup).
Turkey Pumpkin Chili
Pumpkin puree is a surprisingly high-fiber ingredient, offering seven grams of fiber per cup. Here, it's paired with white beans for a fiber-friendly chili with a hint of fall in the flavor.
Sweet Potato Kale Tortilla Soup
Sweet potatoes and kale are the base veggies in this tasty soup. To really amp up the fiber, make sure that avocado is one of your toppings.
Creamy Miso White Bean Soup
White beans pack 11 grams of fiber in every cup—and there are nearly six cups of them in this simple soup. Miso adds a rich, umami flavor, and another three grams of fiber.
Cauliflower Tartine With Romesco Sauce
This open-faced veggie sandwich features plenty of roasted cauliflower with quick pickled shallots. A peppery, raw almond Romesco sauce adds flavor and fiber to the dish.
Chickpea and Chorizo Salad
Victor Protasio
Take a trip to Spain with this easy, tapas-inspired high fiber lunch idea. Chorizo adds spice to a combo of chickpeas, tomatoes, peppers, and onions. Punch up the flavor with a sherry vinaigrette infused with honey, and smoked paprika.
Lemony Lentil Soup
Consider this tasty lentil soup a comfort-food classic for those cold and rainy days. Crispy roasted kale serves as a garnish. Pair it with a whole-grain roll or sandwich for a hearty high-fiber lunch.
Sweet Potato and Bean Burritos With Corn Salsa
Burritos are an easy on-the-go lunch idea—and packing them with beans, sweet potatoes, and corn ensures they're loaded with fiber. This recipe is targeted for freezing, so you can make it in advance and microwave when you're ready.
Jane Goodall's Lentil Miso Soup
Jane Goodall's plant-based soup packs in the flavor and the fiber, with lentils, carrots, cabbage, and spinach all adding to the fiber count.
Eggplant Dip With Feta and Crudités
You don't have to go big for lunch. If you'd rather graze, try this high-fiber combo of smoky baba ganoush with chopped veggies and whole-grain pita.
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