Start your day all geared up with a fibre-loaded breakfast. Not just any breakfast either, but one that you look forward to in the morning. We have savoury and some recipes for those with a ravenous sweet tooth in the morning. Take your pick; chocolate peanut butter porridge, oatmeal cookies, veggie crustless quiche, southwestern breakfast quesadilla and more. Choose between a grab-and-go, a classic brunch, or a big meal-prep, we might have something here that suits you. These fantastic recipes will absolutely get you out of your breakfast rut.
Southwest Breakfast Quesadilla
Southwest Breakfast Quesadilla
This southwestern style quesadilla packs some fiber with whole wheat tortilla, black beans, and chopped tomatoes. Fill it up with some eggs and mozarella and you will get the most wonderful and satisfying breakfast.
Fiber per serving: 13.8 g
Chocolate Peanut Butter Porridge
Chocolate Peanut Butter Porridge
Here's something to look forward to in the morning: Chocolate and peanut butter. This recipe will fill you up well until lunch time. Top with some of your favourite fruits and you may have got a new favourite breakfast. Make it the night before and avoid all the fuss in the morning.
Fiber per serving: 7 g
Chocolate Banana Muffins
Chocolate banana muffins
This recipe has no added sugar and 100% wholegrain, but you won't believe that once you've had a taste. It's sweetness comes from the ripe bananas and non-nutritive sweeteners and the non-fat greek yogurt added a moist and fluffy touch to it. A go-to recipe for when you have too many ripe, leftovers bananas at home or when you just have a ravenous morning sweet tooth.
Fiber per serving: 4 g
Oatmeal Breakfast Cookies
Oatmeal Breakfast Cookies
Here's a recipe that will get you to pat yourself in the back. It's wholegrain and only has banana and applesauce as sweeteners. It's a versatile recipe; you can add nuts, dried fruits or even some dark chocolate to make it more flavourful. Dunk them in your coffee or even yogurt for a mor eexciting twist!
Fiber per serving: 2.7 g
Chocolate-Banana Tofu Pudding
Chocolate-Banana Tofu Pudding
Pudding is not something you would find in a healthy cookbook. The bananas and chocolate in this recipe will mask the taste of tofu and will have people begging for more. Tofu offers a more nutritious and higher in protein ingredient than your usual chocolate pudding.
Fiber per serving: 0.7 g
Blackberry Pie
Blackberry Pie
Fruit pies are fantastic at any meal time and a fun way to add more fruits to your diet. This highly rated blackberry pie recipe uses fresh blackberries although frozen ones are just as good. This party dish will not disappoint.
Fiber per serving: 4.6 g
Zucchini Bread
Zucchini Bread
This is a treat to share with many for breakfast, especially when the recipe is made by a culinary scientist! The zucchini and applesauce in this recipe makes a moist and wholesome bread. A tip from the baker; skip peeling the zucchini for a lovely green speckles in the bread. This bread also has some cranberries and pecans for a fiber boost.
Fiber per serving: 3 g
Banana Bread
Banana Bread
The fiber in this gorgeous recipe comes from bananas, walnuts, whole wheat pastry flour and almond flour. The secret ingredient in making this a moist bread is the wholewheat pastry flour while the crunchy walnuts give a nice boost of omega 3.
Fiber per serving: 5 g
Banana Pancakes
Banana Pancakes
Here's a one bowl banana recipe for a laid back Sunday morning. Ue ripe bananas and you would not need to add any sugar to the recipe. Other than bananas, the fiber boost comes from whole grain pastry flour and oat flour.
Fiber per serving: 3.9 g
Double Chocolate Zucchini Bread
Double Chocolate Zucchini Bread
What's better than a zucchini bread? A chocolate zucchini bread. Mix a little bit of plain flour with some whole wheat flour and you will get some of that whole grain power. Zucchini is great in this recipe, but squash works just as well according to the baker.
Fiber per serving: 1.5 g
Veggie Crustless Quiche
Veggie Crustless Quiche
This French dish usually has a pastry shell. Without the shell, it still has a nice crust from the eggs. This recipe has spinach and the intensely flavoured sun-dried tomatoes. Breakfast for dinner anyone?
Fiber per serving: 1.1 g
Black Beans & Avocado On Toast
Black Beans & Avocado On Toast
Give yourself a healthy start with this Mexican-style breakfast. This hearty meal needs just a few minutes of stirfrying and toasting the bread. The recipe is packed with cherry tomatoes, black beans, and avocados for your source of fiber.
Fiber per serving: 13 g
Green Fritters
Green Fritters
This recipe has eggs for protein and broccoli with courgettes for fiber, vitamins and minerals. You can whip up all the ingredients the night before and fry them the next morning for a fresh and warm batch of fritters.
Fiber per serving: 4 g
Dinner Recipes
Why not end a frantic day with a hearty dinner that feels like a warm blanket around you? Shake up your dinner meals by adding more roughage to your dishes. We have the classic, comfort meals like lamb stew, chili con carne, and creamy chicken bake. We also have low-effort recipes such as stuffed peppers, roasted salmon with brussels sprouts, and loaded vegetarian quiche for when you don’t have much time in the evening but still want a nice homemade dinner.
Creamy Mushroom, Chicken & Asparagus Bake
Creamy Mushroom, Chicken & Asparagus Bake
This comforting casserole is perfect to end your busy week. It is filled to the brim with mushrooms and asparagus, combined with chicken, brown rice, and parmesan cheese. A perfect recipe for leftover chicken or any protein from yesterday's dinner.
Fiber per serving: 3.7 g
Balsamic Pork With Celeriac Mash
Balsamic Pork With Celeriac Mash This juicy dish is served with sweet balsamic sauce and served with warm celeriac mash and broccolini as sides. This recipe calls for the pork to be first baked, then cooked on the pan, but we can assure you the steps are all worth it. Have it with a side of mashed celeriac and potatoes, or just jacket potatos for more fiber.
Fiber per serving: 1.9 g
Mediterranean Tofu & Vegetable Parcels
Mediterranean Tofu & Vegetable Parcels
This veggie-filled pastry is so delicious you won't notice it is meat-free. The tofu in the recipe is rich in protein, meaty and soaks up all the flavour, giving you a juicy bite each time.
Fibre per serving: 2.5 g
Loaded Vegetarian Quiche
Loaded Vegetarian Quiche Quiche is definitely one of the most versatile recipes out there. This well-loved recipe has bell peppers, mushrooms, zucchini and tomatoes. This recipe uses the lighter taste of the Colby-Monterey Jack cheese, but you can add your favourite cheese to it!
Fibre per serving: 1.2 g
Cauliflower Chicken Fried "Rice
Cauliflower Chicken Fried "Rice"
Get some extra serving of veggies wit hthis cauliflower rice. This is not us saying that rice is bad. This is us telling you meals can be exciting and full of nutrients! This easy and flavourful recipe can be eaten on its own or as a side.
Fiber per serving: 4.2 g
Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Prepare this wholegrain orzo with zucchini, peppers, cherry tomatoes, and shrimp in just 30 minutes, all in one pan. It's a gorgeous, colourful dish packed in nutrients.
Fiber per serving: 9.5 g
Chili con Carne
Chili con Carne This recipe has an intense flavour from the beef stock, kidney and pinto beans, three different types of chilis and just the right amount of spices. Add some colour by adding chopped avocadoes and tomatoes.
Fiber per serving: 8.8 g
Garlic Roasted Salmon with Brussels Sprouts
Garlic Roasted Salmon with Brussels Sprouts A quick and perfect recipe for when you want to just pop something in the oven and know its ready by the aroma lingering in the kitchen. This recipe has the added bonus of omega 3 from salmon.
Fiber per serving: 6 g
Vegetarian Stuffed Peppers
Vegetarian Stuffed Peppers This easy, light dinner is going to spice up your evening. These edible bowls are filled with taco-seasoned beans, tomatoes, and rice. Add some corn and cheese, and just pop them in the oven.
Fiber per serving: 5.5 g
Harira (Moroccan lamb stew)
Harira (Moroccan lamb stew)
Get ready to impress your tastebuds with this intensely flavoured lamb stew. It is wholesome and loaded with fiber from lentils and chickpeas. This dish cooks up a patience as it need a proper two hours to prepare, but will not disappoint on flavour.
Fiber per serving: 17 g
Vegan Recipes
If you are a vegan, it’s very unlikely that you are looking for recipes to increase your fibre intake. So these exciting vegan recipes are for you to try when you are feeling experimental. Lasagna, curry, pasta alfredo, chili, we have it all. The vegan wellington recipe has even won an award!
Would a vegan get the all the necessary nutrients? Absolutely.
The key to eating all plants is to have a wide-ranging sources. Combining colourful fruits and vegetables, lentils, beans and pulses, nuts and seeds and soy products (tempeh, tofu, miso, soy milk, etc) makes up for all the required macronutrients and micronutrients. A few vegan meals a week is definitely a great idea to meet your daily fibre requirement.
Chipotle Cauliflower Nachos
Chipotle Cauliflower Nachos
Here is the ultimate vegan nachos recipe with smoky cauliflower "cheese" sauce, sweet pineapple salsa, black beans, cilantro, and tomato. The creamy sauce is made up of cauliflower, potatoes, and cashews while the chipotle pepper in adobo sauce season them to perfection.
Fiber per serving: 4.2 g
Skinny Mushroom & Barley Risotto
Skinny Mushroom & Barley Risotto
This wonderful mushroom risotto is rich with flavour and healthier with pearl barley. Recipes like this make you forget that you are eating healthier. Beans are a popular addition to risotto so don't be afraid to experiment and make it a complete and balanced meal!
Fiber per serving: 3.8 g
Best Vegan Meatballs
Best Vegan Meatballs
This savoury and smoky meatballs can be served with pasta or subs. These little veggie meat balls are made of mushrooms, black beans, walnuts, and brown rice. You can even freeze them and have a quick, juicy healthy meatballs whenever you feel like it.
Fiber per serving: 8 g
Vegan Lasagna
Vegan Lasagna
If you are sceptical of vegan lasagna, have a go at this recipe. It's creamy and packed with carrots, mushrooms, and baby spinach. It's made with cashew cream instead of Béchamel sauce, so other than flavour, it is also packed with protein and minerals.
Fiber per serving: 7.1 g
Zesty Vegan Pasta With Cashew Alfredo Sauce
Zesty Vegan Pasta With Cashew Alfredo Sauce A quick date night dinner recipe for vegans. We have never found any Alfredo pasta with this much fiber per serving, so we are feeling pretty excited about this recipe. This creamy dish has cashew-based Alfredo sauce, sauteed mushrooms and peas make for a delicious and fully balanced flavour.
Fiber per serving: 4.7 g
Jalapeño Broccoli “Cheddar”
Jalapeño Broccoli “Cheddar” Soup
This broccoli soup gets an upgrade with poblano peppers and jalapenos. It's flavourful and not too spicy. Cashews give this soup a rich and creamy texture while nutritional yeast gives a cheesy flavour.
Fiber per serving: 5.4 g
Vegan Ramen With Miso Shiitake Broth
Vegan Ramen With Miso Shiitake Broth
This easy to make recipe has a rich umami flavour from the mushrooms and miso paste. The firm tofu is succulent from the miso soup and the carrots, bean sprouts and pak choy complement the whole dish.
Fiber per serving: 9 g
Vegan Chili
Vegan Chili
This delectable chili is packed with flavour. It is filled with sweet potatoes, beans, celery, and carrots adequately seasoned with paprika, cumin and chili powder. This filling dish can be served on its own or served on a bed of rice.
Fibre per serving: 17 g
Vegan Mushroom Wellington
Vegan Mushroom Wellington
The classic beef wellington recipe gets a fun spin and turned vegan using juicy portobello mushrooms. The mushrooms are layered with spinach and caramelized onions before wrapping it with vegan pastry puff. This award winning recipe could be your new Christmas favourite.
Fiber per serving: 6 g
Aloo Gobi
Aloo Gobi
This is a popular Indian dish where potatoes and cauliflower are cooked with onions, tomatoes and spices. The cook has a tip on how to avoid the cauliflower being soggy; fry them first with some oil to let them keep their texture.
Fiber per serving: 13 g
Bombay Burrito
Bombay Burrito
This flavourful Indian street food
is also known as Mumbai Burrito, Bombay Burrito, or roti wrap. The warm tortilla wrap is filled with curry mashed potatoes, roasted Indian cauliflower, chickpeas, spinach, pickled onions and cilantro mint chutney.
Fiber per serving: 10.4 g
Asian Style Portobello Mushroom Burger
Asian Style Portobello Mushroom Burger
Portobello mushrooms are meaty and succulent and a perfect substitute for meat. This burger is rich with umami flavour and layered with cucumber ribbon salad and an Asian style guacamole that has avocado, ginger and sesame. Its bursting with flavour.
Fiber per serving: 9.3 g
Veggie Lo Mein Noodles
Veggie Lo Mein Noodles
Here's an amazing vegan recipe bursting with flavour from the lo mein sauce. The recipe was perfected over times with a lot of pointers from a local Chinese chef. This dish has bell peppers, carrots, mushrooms, cabbage, and snow peas, although you can also add spinach or bok choy.
Fibr per serving: 5.1 g
Vegan Maki Sushi
Vegan Maki Sushi
Sushis are generally healthy food, but what if you want to make it a vegan recipe? Your welcome! This refreshing sushi is made up of cucumber, brown rice, avocado, roasted shiitakes, cabbage, and a tangy carrot-ginger dipping sauce. No more cucumber-only veggie sushi rolls.
Fiber per serving: 1.5 g
DIY TakeoutRecipes
Take-outs are uncomplicated; its quick, easy, and we know what we want. It’s so easy, that sometimes we made it our comfort food. However, take-outs don’t usually have a lot of fibre. Nevertheless, you will be surprised at how easy to muscle up your favourite takeouts into high fibre meals. These zucchini turkey lasagna, taquito, shrimp tacos, and fish and chips recipes are so wholesome, you might not realise that they are indeed healthy.
Cauliflower Tortilla Beef Tacos
Cauliflower Tortilla Beef Tacos
DIY your own tortilla with cauliflower and you got yourself a low carb, high fiber tacos. The secret with cauliflower grates is to squeeze out as much moisture to avoid them being soggy. With toppings such as salsa, lettuce, and avocado that go so well with the beef filling, this might be your new go-to taco recipe.
Fiber per serving: 8.2 g
Zucchini Lasagna With Spicy
Zucchini Lasagna With Spicy Turkey Meat Sauce
Add some zucchini layers to your lasagna and you still get the same taste with more vitamins and minerals. This veggies and protein packed lasagna has an amazing turkey meat sauce. It's a sneaky way to add some vegetables and people won't even notice it.
Fiber per serving: 2.2 g
Cauliflower Crust Pizza
Cauliflower Crust Pizza
This flavourful cauliflower crust pizza mixes in some parmesan cheese for a taste like no other. The crust/dough didn't need to rise as well, so that saves a lot of time. Top the pizza with some baby kale or any grean leafies and mozarella and you've got yourself a healthy pizza.
Fiber per serving: 6.7 g
General Tso's Chicken
General Tso's Chicken
Chinese food has fans everywhere in the world. You can actually make this sweet and spicy dish in just 20 minutes. It taste just like the restaurant classic and cost only a fraction of the price. Add broccoli and bell peppers to stay in your fiber game.
Fiber per serving: 2 g
Vegan Fish & Chips
Vegan Fish & Chips
If you're feeling extra experimental, try this banana blossom vegan "fish" and chips. Banana blossom is the the fleshy, purple-skinned flower. Packed with essential minerals, it is also high in fiber. Cut blossoms into fillets and fry until golden, and serve with a serving of chips.
Quick Pad Thai
Quick Pad Thai
This popular streetfood in Thailand can be recreated in your own kitchen in just 15 minutes. This recipe does not pack much vegetables but bean sprouts, edamame or snow peas would be an excellent match for this Thai dish.
Shrimp Tacos with Avocado Crema
Shrimp Tacos with Avocado Crema
Here's a quick and impressive recipe for a dinner party. This crema can be made in no time and has a balanced flavour from avocadoes and sour cream. Add up some carrots and red cabbages for a nice pop of colour and you are ready for this healthy tacos.
Fiber per sering: 8.1 g
Chicken and Broccoli Stir-Fry
Chicken and Broccoli Stir-Fry
This recipe from Food Network has raving reviews for a number of good reasons; it's delicious, it's quick and it's healthy. This flavourful recipe goes great with rice.
Fiber per serving: 2 g
15-Minute Go-To Healthy Beef and Broccoli
15-Minute Go-To Healthy Beef and Broccoli
Here's another similar takeout recipe that you can make at home, but with a very succulent flank steak instead. Serve with brown rice for more fiber.
Fiber per serving: 1.1 g
Thai Pineapple Fried Rice with Cashews
Thai Pineapple Fried Rice with cashews
This tropical dish has fried rice baked in a carved pineapple for that juice. It's a vegetarian dish, but can also be prepared with your preferred choice of meat. The cashews add some nutty crunch to the dish while carrots and peas add up to the total fiber.
Fiber per serving: 1.7 g
Barley Risotto With Asparagus, Basil, And Lemon
Barley Risotto With Asparagus, Basil, And Lemon
This barley risotto has plenty of spring flavour and fiber. Traditional risotto is made with white arborio rice, while barley risotto is made from 100% whole gran pearl barley. This traditional Italian dish an be prepared by soaking the barley overnight to cut the cooking time in half. Load it wiht some asparagus and the dish is complete.
Fiber: 5.5 g
Beef Yakisoba
Beef Yakisoba
This classic Japanese street food is made of noodles, vegetables and meat with a sweet and savoury sauce. This recipe is adapted to a non-japanese ingredients and is both quick and tasty. Add some pop of colour and fiber by adding broccoli, carrots, and cabbbage.
Fiber per serving: 4.5 g
Cashew Chicken
Cashew Chicken
Cashew chicken is sweet, sticky and flavourful. Here's an adapted, quick recipe for you to make yourselfAdd a generous amount of broccoli, red bell peppers, edamame, and green onions and you have fiber for your dinner sorted.
Fiber per serving: 4 g
Oven Fried Mexican Turkey Taquitos
Oven Fried Mexican Turkey Taquitos
Do a healthy make over of your Mexican taquitos that will taste just as good. The traditional taquitos is usually rolled up and fried. This recipe is made from corn tortillas instead and baked in the oven. They still have a nice, crisp shell!
Fiber per serving: 9.2 g
DessertRecipes
This is perhaps the most important bit of this article. Can we make desserts that are both delicious and rich in fibre? Absolutely. These scrumptious desserts include chocolate-orange chickpea cake, ricotta mango cake, brownies, chocolate bites, and more. These whimsical recipes substituted plain flour with whole grain flour, black beans and chickpeas, while dried fruits can be turned into chocolatey snacks. These desserts also look stunning and party ready in case you are wondering.
Pumpkin Oatmeal Snack Cake
Healthy Pumpkin Oatmeal Snack Cake
Amy's Healthy Baking has the best recipe for a pumpkin cake. It has whole grain flour, instant oat, pumpkin puree and Greek yogurt to keep it moist. Combined with some cozy spices, you may forget that it packs some serious fiber.
Fiber per serving: 8 g
Chocolate, Cherry And Honeycomb Parfait
Chocolate, Cherry And Honeycomb Parfait
This dark chocolate parfait is a little on the naughty side. It has sweet cherries, dried cranberries, crunchy nuts and the most decadent taste. If you would like to celebrate anything with a dessert, this is it.
Fiber per serving: 2.5 g
Chocolate Cuties
Chocolate Cuties
Okay, let's start with the most basic, no hassle dessert; chocolate-dipped fruits. This recipe has four ingredients, take 20 minutes to make and a few seconds to finish. Its a simple way to jazz up the fruits and especially nice after a hearty Christmas meal.
Fiber per serving: 2 g
Carrot Cake
Carrot Cake
Carrot cakes are popular for its moist and intense flavour and Sally's Baking Addiction nailed it. This cake is for when you need to reward yourself or celebrate, but needs to keep on top of your fiber game. It's loaded with carrots, pecans, and raisins.
Fiber per serving: 2.8 g
Chocolate-Orange Chickpea Cake
Healthy Chocolate-Orange Chickpea Cake
Can you imagine a chocolate cake with chickpeas? Neither can we! According to the baker, chickpeas are a great substitute for flour or fat in dessert recipes. If you prefer your cake frosted, this luscious chocolate orange cake also hsa a frosting recipe that includes bananas, avocados, cocoa powder and some orange peel for a balanced flavour.
Fiber per serving: 10.5 g
Mango Cake with Ricotta Filling
Mango Cake with Ricotta Filling
This tropical cake is light and perfect for a sunny day. The oats and nuts crust is crunchy and the mango puree tp is refreshing. The filling is made up of Greek yogurt that is rich with probiotic goodness.
Fiber per serving: 5 g
Healthy Oatmeal Fruit Pizza
Healthy Oatmeal Fruit Pizza
The great thing about this pizza is that you can have it as a dessert or breakfast. The oat base is first baked with banana, chilled, lathered with plain yogurt and fresh fruits. Alternatively, spread some nut butter instead of yogurt and top this fruit pizza with chopped nuts.
Fiber per serving: 6 g
High Fiber Chocolate Bites
High Fiber Chocolate Bites
As the author of this recipe emphasize, it's easy to stay motivated when good-for-you-foods taste this good. With ingredients like oats, prunes, and cocoa powder, this dessert is so good for you and your gut. It's quick and simple, you can even make this dessert together with your kids.
Fiber per serving (1 bite): 2 g
Frozen Mango, Kiwi, Raspberry Fruit Pops
Frozen Mango, Kiwi, Raspberry Fruit Pops
Cool off with this homemade fruit lollies made of fresh mangoes, kiwi, and raspberries. Puree your fruits, add them to your ice cream molds, and just pop them into the freezer. You can in fact make this ice lollies with any fruit you have.
Fiber per serving: 4 g
Oatmeal Cookies
Healthier Oatmeal Cookies
This recipe is going to be your new favourite soft, chewy oatmeal cookies. While they are made from nutritious ingredients, they taste like an absolute treat. It's made with whole wheat flour, quick oats, applesauce, raisins, and chopped nuts.
Fibre per serving (1 cookie): 2 g
High-Fiber, Gluten-Free Brownies
High-Fiber, Gluten-Free Brownies
Here's a secret ingredient to this healthy brownies: black beans. You won't taste it in this delicious and nutritious brownie. Substitute a third of flour with some whole grain for that fiber power.
Fibre per serving: 2 g
Curry Recipes
We have a specific section for curry because why not? Be it Indian or Thai curry, they pack some serious flavour. Beans, peas, lentils, and many vegetables are fantastic addition to most curry recipes. These ingredients will unquestionably make a more satisfying and nourishing dish. Why don’t you try these recipes in your own kitchen; chicken tikka masala, lamb curry and Thai green curry among others.
Veggie SideRecipes
Here is a win-win solution for when you are craving for that low-fibre takeout. Why not whip up a quick veggie side? Some recipes here keep for some time in the fridge so it’s ready when you need to bring them to work or have it for dinner. Choose among carrot crisps, healthy mac and cheese, Asian-style slaw, couscous salad, and more recipes for your sides. In addition to making you feel good, these recipes are also quite filling.
One Pot DishRecipes
The best thing about one pot/pan dishes is that cleaning up is a breeze. Simply double the recipe when you need to cook for a big family, a party or just freezing them for next week. We have selected fourteen delectable recipes that have not sacrifice flavour for you. There’s beef and lentil stew, Texas chili mac, Iranian noodle soup, and more. Some recipes here are revamped versions of classic comfort foods while others are simply novelty recipes that you just need to try. These recipes are all similar in one way; they are high in fibre, often without you even noticing them.
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