On the high-fiber recipe front, someone really poked the bear in the last year or so. As a culture, we seemed to have reached peak protein-maxxing, and people are starting to remember that fiber is key too. The good news is that many of my favorite ingredients to cook with also happen to be some of the best sources of fiber around. Think beans, lentils, berries, seeds, oats and other whole grains, and plenty of vegetables. They’re filling, delicious, and a welcome part of breakfast, lunch, and dinner. There are so many ways to eat more fiber!

A lot of my cooking is naturally fiber-forward, but rather than chasing fiber grams, I focus on meals built around ingredients that happen to bring a good amount of fiber to the table. These are the sorts of foods I genuinely love to cook with (plant-forward and pantry friendly, and often quite affordable) especially if you buy staples like beans, grains, and lentils in bulk. 

Below you’ll find a selection of my favorite high-fiber recipes including breakfasts, salads, soups, grain bowls, bean recipes, lentil recipes, and more. They’re wonderful on many fronts – satisfying, colorful, big flavor – with the bonus that they’re bringing  fiber to the party as well. Enjoy!

1. Three Cheese Pizza Beans

   Inspired by the internet-famous Smitten Kitchen Pizza Beans highlighted in Rancho Gordo’s new book, this wintery version has all the much-loved components – tomato, melty cheeses, and giant beans – along with pumpkin, feta, black olives and kale. A favorite one-pan make and bake meal.
   

2. Chickpea Salad Sandwich

   The chickpea salad sandwich filling to make in bulk for easy lunches and snacks all week. A perfect vegetarian or vegan sandwich option.
   

3. Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

   A vibrant red lentil soup (or stew) that is always hugely popular. A friend turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years ago. Red lentil based, curry-spiced coconut broth with back notes of ginger and tomato, with slivered green onions, and a finish of cilantro or kale. A high-fiber recipe all star.
   

4. Baked Oatmeal Cups

   Baked oatmeal cups are the perfect on-the-go breakfast staple. These are made with oats, bananas, and lots of berries, then baked into golden deliciousness.
   

5. Health Nut Vegan Chili

   A special, triple-bean, vegan chili inspired by Jess Damuck’s new cookbook. It’s bold, flavor-packed and uses a technique to achieve the best texture of any chili I’ve eaten. It’s time to schedule a big chili night.
   

6. Quinoa Salad

   A favorite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of red onion and herbs, and a special ginger-curry dressing. So delicious!
   

7. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and built around plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes each bite special.
   

8. Kale Chips

   There are just a couple details to get right for the perfect kale chips. This is how I make crispy pom-poms of kale everyone loves to snack on.
   

1. Bran Muffins

   Not your basic, bland, bran muffin. The thing that makes these special is their flavor. They’re buttermilk based with a tender crumb and toasted, craggy top. Perfect smeared with a bit of butter and your favorite marmalade. A high-fiber recipe classic.
   

2. Chocolate Chia Pudding

   The chocolate chia pudding of your dreams. Silky, deeply chocolatey, crunchy on top — dessert vibes with breakfast credentials.
   

3. Triple-Oat Breakfast Cereal

   if you’re trying to work more oats into your diet, make this a go-to. The big-batch thing here is the magic.
   

4. Coconut Baked Oatmeal

   An extra special baked oatmeal – banana, coconut, vanilla, coconut milk, and some winter citrus, all baked into fragrant, golden-topped magic.
   

5. Chia Breakfast Bowl

   A summery chia breakfast bowl – soak the chia seeds in your favorite nut milk, top with smashed berries, fresh passionfruit juice, pepitas, and big flakes of toasted coconut. A bit of bee pollen adds a boost and some pretty.
   

6. Peanut Butter Granola

   Using a short ingredient list of pantry basics, this peanut butter granola is incredibly good. It features a peanut butter and maple syrup coating that bakes beautifully into crunchy oat clusters.
   

7. A Glow-promoting, Luminizing Breakfast Beauty Bowl

   Highlighting a few skin-friendly superstars in this Luminizing Breakfast Beauty Bowl – a mixed berry and chia smoothie base topped with a rainbow of seasonal ingredients.
   

8. The Perfect Healthy Granola (Low Oil & Naturally Sweetened)

   There are a few different granola camps. This one falls squarely in the great, everyday, healthy granola category. Midnight black and deeply chocolate-flavored with dark black cocoa and cocoa nibs, this granola is packed with heart-healthy oats and seeds. Naturally sweetened, clumpy, and crunchy, the recipe calls for just a small splash of olive oil, and leverages a secret ingredient to bring it all together.
   

9. No-bake Energy Bites

   An alternative to ultra-processed energy bars, these homemade, no-bake energy bites are a great late afternoon snack. The best part is they’re simple to make, and you’re in control of the ingredients.
   

10. Baked Oatmeal Cups

    Baked oatmeal cups are the perfect on-the-go breakfast staple. These are made with oats, bananas, and lots of berries, then baked into golden deliciousness.
    

11. Better Breakfast Cereal

    This is going to make your mornings better. Combine entire boxes of healthful cereal into your biggest bowl, add extra oats, oat bran, ground flax seeds, and freeze-dried berries. Now you have plenty of breakfasts ready to go.
    

1. Three Cheese Pizza Beans

   Inspired by the internet-famous Smitten Kitchen Pizza Beans highlighted in Rancho Gordo’s new book, this wintery version has all the much-loved components – tomato, melty cheeses, and giant beans – along with pumpkin, feta, black olives and kale. A favorite one-pan make and bake meal.
   

2. Chickpea Salad Sandwich

   The chickpea salad sandwich filling to make in bulk for easy lunches and snacks all week. A perfect vegetarian or vegan sandwich option.
   

3. Health Nut Vegan Chili

   A special, triple-bean, vegan chili inspired by Jess Damuck’s new cookbook. It’s bold, flavor-packed and uses a technique to achieve the best texture of any chili I’ve eaten. It’s time to schedule a big chili night.
   

4. Chipotle Cinnamon Slow-Cooked Coconut Beans

   Tender, slow-cooked beans in a red broth tempered with coconut milk toward the end. The broth hums with a strong cinnamon, chipotle, and tomato foundation punctuated with cayenne pepper and Thai chiles.
   

5. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and built around plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes each bite special.
   

6. Crispy Chickpeas

   Crispy roasted chickpeas are one of my favorite ways to add crunch and a bit of protein to salads, bowls, and roasted vegetables. There are a few tricks to getting them extra crispy crunchy, and not sad.
   

7. Ribollita

   Ribollita, a beautifully thick Tuscan stew made with dark greens, lots of beans, vegetables, olive oil, and thickened with day-old bread. One of my high-fiber recipe favorites. And it freezes beautifully.
   

8. Quinoa Power Bowl

   A quinoa power bowl makes the perfect working lunch. The base is simply quinoa and mung bean, and the magic comes from the deeply sautéed and spiced celery. This bowl welcomes as many, or few, toppings as you like – roasted cherry tomatoes, salted dill yogurt, quick pickled red onions, chopped olives.
   

9. Baked Cabbage Sliders

   Crisp on the edges and packed with beans, quinoa, cabbage, cottage cheese and other good stuff on the inside, these make for an easy, fiber and protein-packed meal everyone can personalize with toppings.
   

10. A Really Good Chana Masala

    There are a lot of chana masala recipes out there that are perfectly good, but this is the chana masala you should make tonight – a Technicolor version of chana masala.
    

11. Pan-Fried Beans with Kale

    Golden crusted pan-fried beans are made extra special by loading them up with kale, Parmesan, lemon, walnuts, and nutmeg. So many great variations in the comments as well!
    

12. Ultimate Veggie Burger

    The ultimate veggie burger recipe made with a secret trick, garbanzo beans, cilantro, onions, lemon zest, eggs, and bread crumbs.
    

13. Lemon Gigante Beans

    If you’ve never cooked with giant beans, now is the time. In this dish baby fennel, plump Greek gigante beans, and sliced lemon tangle with a honey-kissed white wine sauce, all finished with a shower of chopped dill. A perfect side.
    

14. Giant Chipotle Baked Beans

    A riff on Laurence Jossel’s famous NOPA beans – plump, creamy beans baked in a bright, chunky chipotle tomato sauce, topped with crunchy breadcrumbs, plenty of oozy queso fresco, and an emerald drizzle of cilantro pesto.
    

15. Turmeric Chickpeas with Garlic Tahini

    A quick lunch. And a compelling reason to always keep turmeric chickpeas on hand! And if you really love chickpeas, here’s where all the chickpea recipes live.
    

16. Instant Pot Chickpea Cauliflower Korma

    An Insta-friendly riff on the Chickpea Cauliflower Korma recipe in Jennifer Iserloh’s The Healing Slow Cooker – chickpeas, cauliflower, combined with a not-shy simmer sauce.
    

1. Garganelli with Kale and Lentils

   This one-pot, garganelli pasta is an easy weeknight win. It’s pasta and lentils simmered in crushed tomatoes and finished with lots of chopped kale, saffron, swirls of tahini and chopped almonds.
   

2. Lentils with Wine-Glazed Vegetables

   These simple, wine-glazed lentils, from Deborah Madison, saw me through my twenties, and then my thirties. I made them often in my first solo apartment in San Francisco. If you’re looking to level up on the high-fiber front, this is a recipe to try.
   

3. Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

   A vibrant red lentil soup (or stew) that is always hugely popular. A friend turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years ago. Red lentil based, curry-spiced coconut broth with back notes of ginger and tomato, with slivered green onions, and a finish of cilantro or kale.
   

4. Lentils folded into Yogurt, Spinach, and Basil

   Have you seen the little book, Lunch at the Shop: The Art and Practice of the Midday Meal? It’s great on many fronts, and I made these Lentils folded into Yogurt, Spinach, and Basil from it.
   

5. Lively Up Lentil Soup

   This quick lentil soup recipe delivers layer after layer of flavor. The tang of the tomatoes plays off the earthiness of the lentils, and the fragrant bolt of saffron yogurt brightens each bowl.
   

6. Green Lentil Soup with Curried Brown Butter

   A favorite green lentil soup topped with a curried brown butter drizzle, and pan-fried paneer cubes.
   

7. Red Lentil Dumplings

   Red lentil dumplings flared out with roasted cherry tomatoes, and a simple smoked paprika and garlic oil. I love these for travel and as a main component in bento or bag lunches.
   

8. Lentil Almond Stir-Fry

   A good cold-weather stir-fry recipe. Tiny potatoes, Brussels sprout wedges, toasted almonds and lentils are served with a drizzle of mint and a bit of thinned-out, salted plain yogurt, and a sprinkling of chopped dates. Another twist to make this a different high-fiber recipe is to swap in pan-fried artichoke hearts.
   

9. Vegetarian Lentil Burgers

   Tasty, hearty vegetarian lentil burger recipe. Slathered with saffron yogurt and stuffed with avocado, lettuce, and onions.
   

10. Palak Daal

    A palak daal recipe from Kasa’s Anamika Khanna – a hearty pot of spinach, lentils, and spices. Kasa is a favorite Indian restaurant in San Francisco.
    

1. Carrot, Dill & White Bean Salad

   Warm, coin-shaped slices of pan-fried carrots, white beans, and herbs tossed with a tangy-sweet lemon shallot dressing. It tastes good the day you make it, even better the day after.
   

2. Spicy Sesame Coleslaw

   Feathery green and red cabbages along with carrots, apples, and scallions tossed with a spicy, creamy sesame dressing.
   

3. Genius Kale Salad

   There is a special kale salad recipe in the Food52 Genius Recipes cookbook. A single kale salad that ran the gauntlet, beating out all others, for a slice of limelight.
   

4. Quinoa Salad

   A favorite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of red onion and herbs, and a special ginger-curry dressing. So delicious!
   

5. Broccoli Apple Salad

   A dreamy broccoli apple salad made from all-star ingredients. Bright broccoli florets, crisp apples, crunchy fried shallots, candied nuts and slivered red onions are tossed in a honey-kissed, creamy, almond dressing.
   

6. Tassajara Warm Red Cabbage Salad

   Inspired by a recipe in The Complete Tassajara Cookbook, a warm winter salad made from sautéed shredded red cabbage. Feta, balsamic vinegar and golden raisins make it sweet and salty, rich with color, texture and flavor.
   

7. Raw Tuscan Kale Salad

   A beautiful, shredded, raw kale salad tossed in a vibrant, lemony-pecorino dressing. From Melissa Clark’s cookbook, In the Kitchen with A Good Appetite.
   

8. Summer Fruit Salad

   A summer fruit salad featuring berries, peaches and pluots. It is drizzled with a citrusy lemongrass and honey dressing, topped with toasted walnuts, and lots of mint. Double down on the berry component to make this an even higher fiber recipe.
   

9. Niçoise Salad

   Everyone can find ingredients to love In this vegetarian take on Niçoise Salad! Beans and artichokes take the place of tuna (or anchovies) here alongside tender potatoes, hard-boiled eggs, cherry tomatoes, and green beans.
   

10. Apple Salad

    The sort of hearty apple salad I love. It has heirloom apples, shaved celery, and toasted nuts of your choosing. The dressing is creamy and spiked with rosemary, garlic and champagne vinegar.
    

11. Saffron Raspberries

    Raspberries are loaded with fiber and these simple raspberries are extra special. Beautiful raspberries are tossed with saffron brown sugar, vanilla paste, olive oil, and toasted almonds. Really delicious.
    

1. Farro Salad with Olives, Walnuts and Pecorino

   This quirky yet delicious farro salad tends to leave a big impression. Green olives, chives, toasted walnuts, and honey combine with a few other ingredients into bold make-ahead grain salad perfect for parties and potlucks.
   

2. Double Broccoli Quinoa

   For the broccoli lovers out there (or anyone who strives to be), this is your recipe. Cook up lots of broccoli, and puree half of it into a pesto. The other half is cut into little florets. Toss the broccoli with some quinoa, sliced avocado and a drizzle of feisty chile pepper oil.
   

3. Baked Cabbage Sliders

   Crisp on the edges and packed with beans, quinoa, cabbage, cottage cheese and other good stuff on the inside, these make for an easy, protein-packed meal everyone can personalize with toppings.
   

4. Macro Bowls

   The macro bowls featured in Joe Yonan’s Mastering the Art of Plant-Based Cooking – nutty brown rice, a rainbow of vegetables, and a miso-tahini dressing you’ll want to put on everything.
   

5. Baked Quinoa Patties

   Great served hot or room-temperature, these quinoa patties are packed with herbs, kale and creamy feta cheese. Adult and kid-friendly, and perfect for lunches on the go.
   

6. Quinoa Salad

   A favorite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of red onion and herbs, and a special ginger-curry dressing. So delicious! And if you love quinoa, here’s where all the quinoa recipes live.
   

7. Peanut Butter Granola

   Using a short ingredient list of pantry basics, this peanut butter granola is incredibly good. It features a peanut butter and maple syrup coating that bakes beautifully into crunchy oat clusters.
   

8. The Perfect Healthy Granola (Low Oil & Naturally Sweetened)

   There are a few different granola camps. This one falls squarely in the great, everyday, healthy granola category. Midnight black and deeply chocolate-flavored with dark black cocoa and cocoa nibs, this granola is packed with heart-healthy oats and seeds. Naturally sweetened, clumpy, and crunchy, the recipe calls for just a small splash of olive oil, and leverages a secret ingredient to bring it all together.
   

9. Quinoa Power Bowl

   A quinoa power bowl makes the perfect working lunch. The base is simply quinoa and mung bean, and the magic comes from the deeply sautéed and spiced celery. This bowl welcomes as many, or few, toppings as you like – roasted cherry tomatoes, salted dill yogurt, quick pickled red onions, chopped olives.
   

10. How To Cook Quinoa (and 20 Quinoa Recipes)

    How to cook quinoa perfectly, every time. You can use it in everything from salads and bowls, stews and sourdough, or any of my 20 favorite quinoa recipes highlighted below.
    

1. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and built around plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes each bite special.
   

2. Rustic Cabbage Soup

   Hearty, healthy, and satisfying – this cabbage soup recipe is super simple to make. Slice a cabbage into thin ribbons and cook it down in a simple pot of sautéed potatoes, onions, beans, garlic and flavorful broth. Finish each bowl with a generous drizzle of great olive oil, a couple dollops of sour cream and a jolt of something spicy.
   

3. Simple Farro & Bean Soup

   The sort of hearty, timeless, comforting soup that helps in times like these. The foundation ingredients are flexible and straight from the pantry – grains, canned tomatoes, beans. There’s chopping to do, which keeps the hands busy and mind focused. And if you have a lot of produce that needs to be used, a soup like this is perfect – eat some, freeze some.
   

4. Persian New Year Noodle Soup (Ash Reshteh)

   An amazing Persian New Year Noodle Soup (Ash Reshteh) inspired by a version in Greg & Lucy Malouf’s beautiful book, Saraban. At its core, this is a celebratory bean and noodle soup featuring thin egg noodles swimming in a fragrant broth spiced with turmeric, cumin, chiles, and black pepper. Loaded with spinach and herbs, you serve it topped with walnuts, caramelized onions, and a dollop of something creamy. It’s amazing.
   

5. Lively Up Lentil Soup

   This quick lentil soup recipe delivers layer after layer of flavor. The tang of the tomatoes plays off the earthiness of the lentils, and the fragrant bolt of saffron yogurt brightens each bowl.
   

6. Green Lentil Soup with Curried Brown Butter

   A favorite green lentil soup topped with a curried brown butter drizzle, and pan-fried paneer cubes.
   

7. Broccoli Cheddar Soup

   A simple, everyday broccoli soup made special with crusty, mustardy croutons and cheddar. Perfect for days when you need extra nutritional punch.
   

8. Ribollita

   Ribollita, a beautifully thick Tuscan stew made with dark greens, lots of beans, vegetables, olive oil, and thickened with day-old bread. One of my favorites.
   

9. Spicy Instant Pot Taco Soup

   Taco Soup, a weeknight winner. A hearty melding of beans, and corn, and taco spices, and quinoa. Finished with avocado and pepitas and a squeeze of lime.
   

10. Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

    A vibrant red lentil soup (or stew) that is always hugely popular. A friend turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years ago. Red lentil based, curry-spiced coconut broth with back notes of ginger and tomato, with slivered green onions, and a finish of cilantro or kale.
    

1. Roasted Broccoli

   The bonus part of this roasted broccoli is the creamy tahini under-dressing along with the scallion-peanut sprinkle. Inspired by a sheet pan recipe in Alison Roman’s Dining In, this broccoli is on repeat. But here’s where you can also find more broccoli recipes.
   

2. Cauliflower Caponata

   This deeply flavorful caponata recipe cleverly trades out traditional eggplant for roasted cauliflower and uses an oven in place of deep-frying. The idea comes from Easy Wins by Anna Jones and has become an absolute favorite.
   

3. Double Broccoli Quinoa

   For the broccoli lovers out there (or anyone who strives to be), this is your recipe. Cook up lots of broccoli, and puree half of it into a pesto. The other half is cut into little florets. Toss the broccoli with some quinoa, sliced avocado and a drizzle of feisty chile pepper oil.
   

4. Roasted Cauliflower with Tahini

   A special roasted cauliflower inspired by Sara Forte’s new cookbook. It’s wildly delicious – loaded with herbs, dates, nuts, roasted red onions and tossed with a tahini dressing.
   

5. Braised Artichokes with Orange

   Braised artichokes baked for an hour, covered in an unctuous slathering of olive oil, white wine, olives, mint, garlic and orange zest. Make them on a Sunday night and use throughout the week to make your sandwiches and pastas fantastic.
   

6. How to Cook Artichokes

   A primer on how to cook artichokes, particularly the baby ones. A lot of people are intimidated by the process, or they think it’s not worth the effort. But with a little patience, salt, and fat – you can absolutely cook some of the best artichokes of your life.
   

7. Baked Artichoke Dip

   This simple artichoke dip hits all the crowd-pleasing notes of the classic version, but cuts way back on the mayo-bomb aspect. And guess what? No-one can tell the difference. I still use a bit of mayo, but incorporate some silken tofu and greek yogurt.
   

8. Pan-Fried Beans with Kale

   Golden crusted pan-fried beans are made extra special by loading them up with kale, Parmesan, lemon, walnuts, and nutmeg. So many great variations in the comments as well!
   

9. Heirloom Bean and Mushroom “Carnitas” Casserole

   A favorite Rancho Gordo heirloom bean casserole recipe. The smell of garlic and herbs baking alongside the beans, simmering tomatoes, and mushrooms will bring neighbors in off the sidewalk.
   

10. Instant Pot Chickpea Cauliflower Korma

    An Insta-friendly riff on the Chickpea Cauliflower Korma recipe in Jennifer Iserloh’s The Healing Slow Cooker – chickpeas, cauliflower, combined with a not-shy simmer sauce.
    

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