10 High-fiber Chili Recipes for Gut-friendly Meals You’ll Crave Weekly

Your gut called—it wants chili night. These 10 high-fiber chili recipes bring serious flavor with beans, veggies, whole grains, and clever swaps that love your microbiome back. We’re talking stick-to-your-ribs bowls that are cozy, colorful, and totally weeknight-friendly. Bonus: fiber helps keep you satisfied, supports digestion, and steadies energy. Ready to stir up something hearty and gut-happy?

1. Smoky Three-Bean Chili With Sweet Potato Power

This is your classic comfort chili, leveled up. Three beans mean triple the fiber, and sweet potatoes add natural sweetness and creamy bites that balance the smoky spices. It’s perfect for game night or a low-key Sunday meal prep.

Ingredients:

• 1 tbsp olive oil
• 1 large yellow onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 large sweet potato, peeled and 1/2-inch diced (about 2 cups)
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tbsp chili powder
• 1/2 tsp dried oregano
• 1/4 tsp ground cinnamon (optional but lovely)
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 (28-oz) can crushed tomatoes, no salt added
• 1 cup low-sodium vegetable broth
• 1 (15-oz) can black beans, rinsed and drained
• 1 (15-oz) can kidney beans, rinsed and drained
• 1 (15-oz) can pinto beans, rinsed and drained
• 1 tbsp apple cider vinegar
• Optional toppings: chopped cilantro, sliced jalapeño, diced red onion, avocado

Instructions:

1. Warm the olive oil in a large pot over medium heat. Sauté the onion and bell pepper for 5 minutes until softened.
2. Stir in garlic, sweet potato, cumin, smoked paprika, chili powder, oregano, cinnamon, salt, and pepper. Cook 1–2 minutes until fragrant.
3. Pour in crushed tomatoes and broth. Bring to a gentle boil, then reduce to a simmer for 10 minutes.
4. Add black, kidney, and pinto beans. Simmer 15–20 minutes, stirring occasionally, until sweet potatoes are tender.
5. Stir in apple cider vinegar. Taste and adjust seasoning. Let rest 5 minutes before serving.

Top with cilantro and avocado for extra creaminess. Want heat? Add chipotle in adobo. Meal prep tip: This chili thickens and tastes even better the next day, so make a double batch and freeze half.

2. Lentil and Barley Chili With Crunchy Corn Toppers

If you want maximum fiber without fuss, this bowl is your move. Lentils and pearled barley create a thick, cozy texture that rivals any long-simmered chili. It’s budget-friendly, protein-packed, and excellent for big-batch cooking.

Ingredients:

• 1 tbsp avocado oil
• 1 medium onion, diced
• 2 celery stalks, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 1 cup brown lentils, rinsed
• 1/2 cup pearled barley, rinsed
• 2 tbsp tomato paste
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp coriander
• 1 tsp kosher salt
• 1 (28-oz) can diced tomatoes with juices
• 4 cups low-sodium vegetable broth
• 1 cup corn kernels (frozen or fresh)
• Juice of 1/2 lime
• Optional topping: crushed baked tortilla chips or toasted corn kernels

Instructions:

1. Sauté onion, celery, and bell pepper in oil over medium heat for 6–7 minutes until tender.
2. Add garlic, lentils, barley, tomato paste, chili powder, cumin, paprika, coriander, and salt. Cook 1 minute, stirring to coat.
3. Pour in tomatoes and broth. Bring to a boil, then reduce heat and simmer 35–40 minutes, stirring occasionally, until lentils and barley are tender.
4. Stir in corn and lime juice. Simmer 5 more minutes. Add water if too thick.

Finish with a sprinkle of crushed tortilla chips for crunch. Want it spicier? Add a pinch of cayenne. Leftovers make an awesome stuffed-pepper filling—seriously, it’s so good.

3. White Bean Chicken Chili Verde With Quinoa

Bright, zesty, and a little tangy—this green chili uses tomatillos or salsa verde for a fresh kick. White beans bring creaminess and fiber, while quinoa adds a complete protein and hearty texture. It’s lighter than beef chili but just as satisfying.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 1 poblano pepper, seeded and diced
• 2 garlic cloves, minced
• 1 lb cooked shredded chicken (rotisserie is great)
• 1 cup uncooked quinoa, rinsed
• 2 (15-oz) cans white beans (cannellini or great northern), rinsed and drained
• 2 cups salsa verde or blended roasted tomatillos
• 4 cups low-sodium chicken broth
• 1 tsp ground cumin
• 1/2 tsp oregano
• 1/2 tsp ground coriander
• 1 tsp kosher salt, plus more to taste
• Juice of 1 lime
• Optional toppings: sliced radishes, cilantro, diced avocado, crumbled cotija

Instructions:

1. Sauté onion and poblano in olive oil over medium heat for 5 minutes until soft. Add garlic and cook 30 seconds.
2. Stir in chicken, quinoa, white beans, salsa verde, broth, cumin, oregano, coriander, and salt.
3. Bring to a boil, then reduce to a simmer for 15–18 minutes until quinoa is tender and the chili thickens.
4. Stir in lime juice. Adjust seasoning.

Serve with crunchy radishes and a handful of cilantro. Want it vegetarian? Swap chicken for an extra can of beans and use veggie broth. Pro tip: let it rest 10 minutes—the quinoa drinks up flavor like a champ.

4. Chipotle Black Bean and Farro Chili With Lime Crema

Smoky chipotle meets nutty farro and inky black beans—this one’s a flavor bomb. The farro makes the texture chewy and ultra-satisfying, and it holds up beautifully for leftovers. Perfect with a cool, tangy yogurt-lime drizzle.

Ingredients:

• 1 tbsp olive oil
• 1 large red onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 cup pearled farro, rinsed
• 1–2 chipotle peppers in adobo, minced, plus 1 tsp adobo sauce
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1 (28-oz) can fire-roasted crushed tomatoes
• 4 cups low-sodium vegetable broth
• 2 (15-oz) cans black beans, rinsed and drained
• For lime crema: 1/2 cup plain Greek yogurt, zest and juice of 1 lime, pinch of salt

Instructions:

1. In a heavy pot, sauté onion and bell pepper in olive oil for 6 minutes. Add garlic and cook 30 seconds.
2. Stir in farro, chipotle, adobo sauce, chili powder, cumin, paprika, and salt. Toast 1 minute.
3. Add tomatoes and broth. Simmer 25–30 minutes until farro is tender but still chewy.
4. Stir in black beans and simmer 5 more minutes. Mix lime crema ingredients in a bowl.

Swirl lime crema over each bowl and garnish with chopped scallions. Want it extra smoky? Add a dash of liquid smoke. This chili is a taco-filling MVP the next day—trust me.

5. Red Lentil Sweet Corn Chili With Coconut-Tomato Broth

Red lentils cook fast and melt into a silky base, while corn adds pops of sweetness. A splash of light coconut milk gives subtle richness without heaviness. It’s a 30-minute wonder for busy weeknights.

Ingredients:

• 1 tbsp coconut oil or olive oil
• 1 medium onion, diced
• 1 jalapeño, seeded and minced (optional)
• 3 garlic cloves, minced
• 1 cup red lentils, rinsed
• 1 tbsp tomato paste
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1 (14.5-oz) can diced tomatoes
• 3 cups low-sodium vegetable broth
• 1 cup light coconut milk
• 1 1/2 cups corn kernels (fresh or frozen)
• Juice of 1/2 lime
• Fresh cilantro for garnish

Instructions:

1. Heat oil in a pot over medium. Sauté onion and jalapeño for 4–5 minutes. Add garlic and cook 30 seconds.
2. Stir in red lentils, tomato paste, chili powder, cumin, turmeric, smoked paprika, and salt. Cook 1 minute.
3. Add tomatoes, broth, and coconut milk. Simmer 15 minutes, stirring occasionally, until lentils are soft.
4. Fold in corn and simmer 3–5 minutes. Finish with lime juice.

Serve with brown rice or whole-grain tortilla chips. For a thicker texture, mash a bit with a spoon. Add spinach in the last 2 minutes for extra greens (your gut will be thrilled).

6. Turkey, Pinto, and Oatmeal Chili (Don’t Knock It Till You Try It)

Hear me out: quick oats disappear into the sauce, making it thick and ultra-filling while sneaking in fiber. Lean turkey, pinto beans, and warm spices hit that classic chili vibe, minus the grease. Great for big gatherings or game-day spreads.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 medium onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 (28-oz) can crushed tomatoes
• 2 cups low-sodium chicken broth
• 2 (15-oz) cans pinto beans, rinsed and drained
• 1/2 cup quick oats
• 1 tsp apple cider vinegar or red wine vinegar
• Optional toppings: scallions, shredded cheddar, Greek yogurt

Instructions:

1. Heat oil in a Dutch oven over medium-high. Brown turkey for 5–6 minutes, breaking up with a spoon. Add onion and bell pepper; cook 4 minutes.
2. Stir in garlic, chili powder, cumin, smoked paprika, oregano, salt, and pepper; cook 1 minute.
3. Pour in tomatoes and broth. Add pinto beans and bring to a simmer.
4. Stir in oats and simmer 15–20 minutes until thick. Finish with vinegar.

For smoky depth, add a splash of brewed coffee or cocoa powder (1 tsp). Leftovers freeze like a dream. Serve with a crunchy cabbage slaw on the side for bonus fiber.

7. Sweet Potato, Chickpea, and Spinach Chili With Harissa Heat

North African vibes meet chili night. Chickpeas bring hearty chew, sweet potatoes add caramelized sweetness, and a spoon of harissa wakes everything up. It’s bold, vibrant, and totally plant-based.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, diced
• 1 large sweet potato, 1/2-inch diced (about 2 cups)
• 3 garlic cloves, minced
• 1 tbsp harissa paste (use 2 tbsp if you like it hot)
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1 tsp kosher salt
• 1 (28-oz) can crushed tomatoes
• 3 cups low-sodium vegetable broth
• 2 (15-oz) cans chickpeas, rinsed and drained
• 4 packed cups baby spinach
• Juice of 1 lemon
• Fresh parsley or cilantro, chopped

Instructions:

1. Sauté onion and sweet potato in olive oil over medium heat for 6–7 minutes.
2. Add garlic, harissa, cumin, smoked paprika, and coriander; cook 1 minute.
3. Stir in tomatoes, broth, and chickpeas. Simmer 15–20 minutes until sweet potatoes are tender.
4. Fold in spinach to wilt, then finish with lemon juice and salt to taste.

Serve with whole-grain couscous or warm pita. For extra creaminess, swirl in a spoonful of tahini before serving. Add roasted red peppers if you want a subtle sweetness to balance the heat.

8. Mushroom and Red Bean Umami Chili With Walnut Crumble

Meaty without the meat—this chili leans on mushrooms, red kidney beans, and a toasted walnut crumble for texture and depth. A splash of soy or tamari brings serious umami. It’s the one you serve to your “but I need beef” friend.

Ingredients:

• 1 tbsp olive oil
• 1 lb cremini mushrooms, finely chopped
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 2 tbsp tomato paste
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1 tbsp low-sodium tamari or soy sauce
• 1 (28-oz) can crushed tomatoes
• 2 cups low-sodium vegetable broth
• 2 (15-oz) cans red kidney beans, rinsed and drained
• Walnut crumble: 3/4 cup walnuts, toasted and chopped + pinch smoked paprika + pinch salt

Instructions:

1. Heat oil over medium-high. Add mushrooms and cook 7–8 minutes until browned and most liquid evaporates.
2. Add onion and bell pepper; cook 4 minutes. Stir in garlic and tomato paste; cook 1 minute.
3. Mix in chili powder, cumin, smoked paprika, oregano, and tamari. Add tomatoes, broth, and beans.
4. Simmer 20 minutes, stirring occasionally, until thick. Make walnut crumble by combining toasted chopped walnuts with paprika and salt.

Top each bowl with walnut crumble for crunch. For richer flavor, add a splash of balsamic vinegar at the end. Serve over brown rice or quinoa for a fiber double-down.

9. Sweet Heat Maple Chipotle Chili With Black-Eyed Peas

Smoky-sweet magic, coming right up. Black-eyed peas cook tender and buttery, soaking up chipotle and a hint of maple for balance. This one’s ideal for cozy fall nights or New Year’s good-luck bowls.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 1 orange bell pepper, diced
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1–2 chipotle peppers in adobo, minced
• 1 tsp kosher salt
• 1 (28-oz) can crushed tomatoes
• 3 cups low-sodium vegetable broth
• 3 cups cooked black-eyed peas (or 2 (15-oz) cans, rinsed and drained)
• 2 tsp pure maple syrup
• Juice of 1/2 lime
• Optional: diced mango or pineapple for garnish, cilantro

Instructions:

1. Sauté onion and bell pepper in olive oil for 5 minutes. Add garlic; cook 30 seconds.
2. Stir in chili powder, cumin, smoked paprika, chipotle, and salt; cook 30 seconds.
3. Add tomatoes, broth, and black-eyed peas. Simmer 15–20 minutes.
4. Stir in maple syrup and lime juice. Adjust salt and heat.

Top with cilantro and a few diced mango pieces if you’re feeling fancy. Want more veg? Add chopped kale in the last 5 minutes. This chili shines with a side of warm cornbread—whole-grain if you can swing it.

10. Hearty Pumpkin and White Bean Chili With Brown Rice

Creamy pumpkin puree gives this chili an ultra-smooth base, and white beans bring the fiber and protein. Stir in cooked brown rice for extra heft and a beautiful, comforting texture. It’s autumn in a bowl, but honestly good anytime.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 jalapeño, seeded and minced (optional)
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cinnamon
• 1 tsp kosher salt
• 1 (15-oz) can pumpkin puree
• 1 (14.5-oz) can diced tomatoes with green chiles
• 3 cups low-sodium vegetable or chicken broth
• 2 (15-oz) cans cannellini beans, rinsed and drained
• 2 cups cooked brown rice
• 1 tbsp apple cider vinegar
• Optional toppings: toasted pumpkin seeds, Greek yogurt, chopped scallions

Instructions:

1. Sauté onion in olive oil over medium heat for 4–5 minutes. Add garlic and jalapeño; cook 30 seconds.
2. Stir in chili powder, cumin, smoked paprika, cinnamon, and salt; cook 30 seconds.
3. Add pumpkin puree, tomatoes, and broth; whisk to combine. Bring to a simmer.
4. Fold in white beans and cooked brown rice; simmer 10 minutes, stirring occasionally.
5. Finish with apple cider vinegar. Taste and adjust seasoning.

Top with crunchy pumpkin seeds for texture. Want it extra creamy? Blend 1 cup of the chili and stir it back in. Add kale or Swiss chard for bonus greens and more fiber.

How To Build Bigger Fiber Wins (Without Losing Flavor)

Quick tweaks can nudge any chili into gut-friendly territory:

• Use a bean trio for variety—different fibers feed different gut microbes.
• Stir in whole grains like quinoa, farro, or brown rice near the end.
• Finish with leafy greens (spinach, kale) to boost micronutrients and prebiotic fibers.
• Balance heat with a touch of acid (lime, vinegar) to brighten and reduce salt needs.

Prep and Storage Tips

• Most chilis taste even better the next day—hello, leftovers.
• Freeze in flat, labeled freezer bags for up to 3 months; thaw overnight in the fridge.
• If your chili thickens too much, loosen with broth or water while reheating.

Ready to stir the pot in the best way? Pick one of these high-fiber chilis and make tonight gut-happy and delicious. Then rotate through the rest—you’ve got a full lineup of cozy, craveable bowls waiting for you.