23 High-Fiber Recipes Grandpa Asks for Seconds Of Without Knowing Why

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Adding more fiber can feel repetitive when the usual answer is another bowl of plain beans or bran cereal. These 23 high-fiber recipes provide 5 to 13 grams per serving while moving through pasta bakes, skillet dinners, salads, soups, sandwiches, vegetable sides, and grain bowls. Beans, barley, farro, potatoes, cabbage, kale, squash, peas, corn, and hominy bring the fiber, while meats, cheeses, herbs, and sauces keep the selection varied. The range covers lunches, weeknight dinners, slow-cooker meals, make-ahead sides, and larger dishes for family tables.

Baked Ziti

Bubbling tomato sauce, Italian sausage, vegetables, and three cheeses make Baked Ziti an eight-serving casserole with 5 grams of fiber per portion. Ziti, mushrooms, green pepper, crushed tomatoes, ricotta, Parmesan, and mozzarella bake together over 1 hour 30 minutes. The pasta and vegetables give the dish more substance than a plain cheese bake. Serve it with roasted broccoli or a green salad when dinner needs a large pan that reheats well.
Get the Recipe: Baked Ziti

Fried Cabbage with Bacon

Smoky bacon turns Fried Cabbage with Bacon into a four-serving skillet side with 5 grams of fiber in each portion. Cabbage, onion, chicken broth, smoked paprika, and parsley cook together in 35 minutes. The cabbage softens while keeping enough texture to stand beside pork, sausage, or chicken. Add a fried egg or crusty bread when you want to stretch it into a simple lunch.
Get the Recipe: Fried Cabbage with Bacon

Chicken Parmesan Meatballs

Cooked directly in tomato sauce, Chicken Parmesan Meatballs make four servings in 50 minutes and provide 5 grams of fiber per portion. Ground chicken, breadcrumbs, ricotta, Parmesan, garlic, mozzarella, and basil build the meatballs and cheesy finish. Cooking everything in one skillet keeps the sauce closely tied to the meat instead of treating it as an afterthought. Spoon them over pasta or polenta, or tuck leftovers into toasted rolls.
Get the Recipe: Chicken Parmesan Meatballs

Barley Salad with Herbs & Lemon Vinaigrette

Chewy pearl barley gives Barley Salad with Herbs & Lemon Vinaigrette 6 grams of fiber per one-cup serving. Six portions come together in 40 minutes with cucumber, tomatoes, green onions, parsley, dill, mint, lemon, and Dijon. The grain holds its shape after chilling, so the salad stays substantial without relying on a creamy dressing. Pack it for lunch or serve it beside grilled chicken, fish, or kebabs.
Get the Recipe: Barley Salad with Herbs & Lemon Vinaigrette

Classic Knackwurst & Sauerkraut

Old-world flavors make Classic Knackwurst & Sauerkraut a four-serving skillet meal with 6 grams of fiber per portion. Knackwurst, Yukon Gold potatoes, apple, onion, sauerkraut, mustard, cream, and breadcrumbs cook in 1 hour 10 minutes. The potatoes, apple, and fermented cabbage give the sausage a varied base rather than a plain bun. Serve it with rye bread or a green salad for a filling dinner.
Get the Recipe: Classic Knackwurst & Sauerkraut

Easy Three Bean Salad

Three kinds of beans push Easy Three Bean Salad to 13 grams of fiber in each of its six servings. Kidney beans, chickpeas, green beans, red onion, parsley, apple cider vinegar, Dijon, and honey need 15 minutes of work plus two hours of chilling. The tangy dressing keeps the beans bright while the resting time helps the flavors settle. Bring it to a potluck or portion it for cold lunches during the week.
Get the Recipe: Easy Three Bean Salad

Slow Cooker White Chili Chicken

With white beans and corn in the base, Slow Cooker White Chili Chicken delivers 7 grams of fiber per serving across six bowls. Chicken, green chiles, onion, broth, cream cheese, and heavy cream cook on low for about 7 hours and 10 minutes. The beans thicken the chili while keeping the meal substantial beyond the shredded chicken. Add tortilla chips, cilantro, avocado, or lime when serving.
Get the Recipe: Slow Cooker White Chili Chicken

Beet Salad with Goat Cheese & Walnuts

Roasted beets give Beet Salad with Goat Cheese & Walnuts natural sweetness and 5 grams of fiber in each two-cup serving. Four portions take 1 hour 5 minutes with mixed greens, goat cheese, toasted walnuts, dill, balsamic vinegar, honey, and Dijon. The soft beets, creamy cheese, and crisp nuts keep the salad from reading like a bowl of plain greens. Roast the beets ahead for easier lunch or dinner assembly.
Get the Recipe: Beet Salad with Goat Cheese & Walnuts

Chicken Lettuce Cups

Cool lettuce leaves hold Chicken Lettuce Cups, a 20-minute meal that makes four servings with 5 grams of fiber each. Ground chicken, green onions, garlic, hoisin, ginger, water chestnuts, cucumber, and carrots bring seasoned depth and crisp texture. Keeping the filling separate from the lettuce also makes the components easier to store. Set out chili garlic sauce, rice, or edamame when everyone wants to build their own plate.
Get the Recipe: Chicken Lettuce Cups

Easy White Bean Salad

Ready with only 10 minutes of active work, Easy White Bean Salad makes six servings with 5 grams of fiber per cup. White beans, tomatoes, cucumber, red onion, parsley, arugula, lemon, Dijon, capers, and feta create a mix of soft, crisp, and briny elements. A short chill gives the dressing time to coat the beans without making the vegetables limp. Serve it as a side or pack it for a no-reheat lunch.
Get the Recipe: Easy White Bean Salad

Grilled California Chicken Burger

Stacked with avocado and vegetables, Grilled California Chicken Burger provides 6 grams of fiber in each of four sandwiches. Chicken breast, smoked ham, Jack cheese, tomato, lettuce, and chipotle mayonnaise come together in 35 minutes, plus chilling time for the sauce. The grilled avocado and layered toppings keep the burger far from a plain chicken sandwich. Pair it with slaw, corn, or a bean salad for a cookout plate.
Get the Recipe: Grilled California Chicken Burger

Butternut Squash Mash with Parmesan

Roasting concentrates the flavor in Butternut Squash Mash with Parmesan, a four-serving side with 8 grams of fiber per cup. Butternut squash, Parmesan, Greek yogurt, garlic powder, green onion, and toasted nuts take 1 hour 25 minutes from start to finish. The yogurt and cheese add a salty edge while the nuts break up the smooth texture. Serve it with roast chicken, pork, or a holiday dinner.
Get the Recipe: Butternut Squash Mash with Parmesan

Lemon Pasta with Peas & Pancetta

Bright lemon and sweet peas run through Lemon Pasta with Peas & Pancetta, which makes four servings with 6 grams of fiber each. Short pasta, pancetta, shallot, garlic, heavy cream, Parmesan, and toasted breadcrumbs reach the table in 30 minutes. The peas and pasta provide substance while the crisp pancetta topping keeps each bowl varied. Add an arugula salad or roasted asparagus for a weeknight dinner.
Get the Recipe: Lemon Pasta with Peas & Pancetta

Easy Patty Melt

Caramelized onions give Easy Patty Melt its sweet and rich center while each of the four sandwiches provides 6 grams of fiber. Ground beef, rye or sourdough, provolone, cheddar, Worcestershire sauce, mustard, and burger sauce take 55 minutes to prepare. Two cheeses and crisp bread make it filling, while the onions prevent the sandwich from becoming one heavy note. Serve it with pickles, slaw, or a simple tomato salad.
Get the Recipe: Easy Patty Melt

Swamp Potatoes (Slow Cooker)

Slow cooking brings Swamp Potatoes (Slow Cooker) together as eight portions with 5 grams of fiber per serving. Baby potatoes, green beans, smoked sausage, onion, Cajun seasoning, broth, and butter cook for about 5 hours 15 minutes. The vegetables carry the dish beyond a basic sausage-and-potato combination, while the seasoning keeps the flavor bold. Use it as a full dinner or a large side for a casual meal.
Get the Recipe: Swamp Potatoes (Slow Cooker)

Easy Green Pork Posole

Hominy and tomatillos give Easy Green Pork Posole 6 grams of fiber per bowl and enough body for six servings. Ground pork, green bell pepper, onion, garlic, cumin, chipotle powder, tomatoes, broth, and queso fresco cook in 40 minutes. The brothy stew balances tender hominy with crumbled meat and mild chile heat. Top each bowl with cilantro, radish, cabbage, or lime for a quick dinner with flexible garnishes.
Get the Recipe: Easy Green Pork Posole

Street Corn Chicken Rice Bowl

Layered with corn, beans, vegetables, and avocado, Street Corn Chicken Rice Bowl contains 11 grams of fiber per serving. Four bowls take 40 minutes to cook after the chicken marinates, using rice, grilled chicken, tomatoes, red pepper, Cotija, and chipotle crema. Warm rice and chicken contrast with the chilled corn mixture, giving the bowl several textures. Prepare the components ahead and assemble them for lunch or dinner.
Get the Recipe: Street Corn Chicken Rice Bowl

The BEST Sautéed Kale

Garlic and balsamic vinegar keep The BEST Sautéed Kale from tasting flat while each one-cup serving supplies 7 grams of fiber. Four portions cook in 15 minutes with olive oil, vegetable stock, red pepper flakes, salt, and black pepper. Brief covered cooking softens the leaves before the liquid reduces and concentrates around them. Serve it with grilled fish, roast chicken, beans, or rice when the plate needs a fast green side.
Get the Recipe: The BEST Sautéed Kale

Skillet Fried Potatoes

Crisp edges make Skillet Fried Potatoes a four-serving side with 5 grams of fiber in every cup. Russet potatoes, onion, red bell pepper, olive oil, Italian seasoning, garlic powder, and rosemary cook in 30 minutes. Letting the potatoes sit between turns builds browning without requiring deep frying. Put them beside eggs at breakfast or serve them with burgers, chicken, steak, or pork for dinner.
Get the Recipe: Skillet Fried Potatoes

Copycat Charlie Bird’s Farro Salad Worth the Obsession

Apple cider seasons the grain in Copycat Charlie Bird’s Farro Salad Worth the Obsession, which makes six servings with 7 grams of fiber each. Farro, Parmesan, pistachios, arugula, parsley, mint, tomatoes, radish, lemon, and olive oil come together in 45 minutes. The chewy grain, crisp nuts, herbs, and vegetables give every forkful more than one texture. Serve it for lunch or beside grilled meat or fish.
Get the Recipe: Copycat Charlie Bird’s Farro Salad Worth the Obsession

Biscuit-Topped Chicken Pot Pie

Golden biscuits cover Biscuit-Topped Chicken Pot Pie, a five-serving casserole with 5 grams of fiber per portion. Shredded chicken, carrots, celery, onion, peas, milk, broth, mustard, and thyme cook under the biscuit dough in 50 minutes. The vegetable-heavy filling adds substance while the topping removes the need to make pastry. Serve it on its own or add a crisp salad when dinner calls for one full baking dish.
Get the Recipe: Biscuit-Topped Chicken Pot Pie

Italian Broccoli Salad

Blanched broccoli stays crisp in Italian Broccoli Salad, which makes six servings with 5 grams of fiber each. Almonds, peperoncini, red pepper, olives, shallot, provolone, olive oil, and red wine vinegar join the broccoli after 10 minutes of prep. The vinaigrette and briny additions give the vegetable plenty of character without a heavy mayonnaise base. Make it ahead for lunches, picnics, cookouts, or a side beside grilled meat.
Get the Recipe: Italian Broccoli Salad

Poor Man’s Meal

Budget staples give Poor Man’s Meal 6 grams of fiber per serving while keeping the four-serving skillet dinner practical. Potatoes, ground beef, onion, diced tomatoes, oil, paprika, and garlic powder cook in 35 minutes. Small potato cubes brown first, then finish with the beef and tomato juices under a lid. Serve it straight from the skillet, or add cornbread, a fried egg, or a green salad for larger appetites.
Get the Recipe: Poor Man’s Meal