12 High-fiber Dinners Under 400 Calories You’ll Crave Every Night

High-fiber and under 400 calories? Yes, you can have it both ways. These dinners are cozy, colorful, and loaded with texture—the kind of meals you’ll actually look forward to on a Tuesday. We’re talking beans that don’t taste like “health food,” veggies that feel indulgent, and sauces that bring it home.

Each recipe is balanced, satisfying, and big on flavor without the calorie bomb. Most are weeknight-friendly and meal-prep approved. Ready to feel full, energized, and ridiculously smug about your dinner choices? Let’s cook.

1. Smoky Chickpea, Kale, and Sweet Potato Skillet With Lemon Tahini Drizzle

This is the skillet you make when you want something cozy yet bright. The sweet potatoes get roasty, the chickpeas crisp up, and the lemony tahini ties it all together. It’s one pan, big flavor, and serious fiber power.

Ingredients:

• 1 medium sweet potato, diced (about 10 oz)
• 1 tablespoon olive oil
• 1/2 large red onion, thinly sliced
• 1 red bell pepper, sliced
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups chopped lacinato kale, stems removed
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and black pepper, to taste
• 1 tablespoon water (as needed)
• Lemon Tahini: 2 tablespoons tahini, 1 tablespoon lemon juice, 1 small garlic clove grated, 1 tablespoon warm water, pinch of salt

Instructions:

1. Heat a large nonstick skillet over medium. Add olive oil and sweet potato. Cook, stirring occasionally, for 6–8 minutes until lightly browned.
2. Add onion and bell pepper. Sauté 4–5 minutes until softened.
3. Stir in chickpeas, smoked paprika, cumin, red pepper flakes, salt, and black pepper. Cook 3–4 minutes until chickpeas are slightly crisp.
4. Add kale and 1 tablespoon water. Toss and cook 2–3 minutes until kale wilts.
5. Whisk the tahini, lemon juice, garlic, water, and salt until smooth. Drizzle over skillet.

Serve warm with lemon wedges. Swap kale for spinach or add a sprinkle of toasted pumpkin seeds for extra crunch. Want it meal-prep friendly? Make the tahini separately and add just before serving.

2. Zesty Black Bean and Quinoa Stuffed Peppers

These stuffed peppers are bright, hearty, and make the fridge look like a meal-prep dream. The combo of black beans and quinoa brings complete protein and fiber without feeling heavy. Bonus: they reheat perfectly.

Ingredients:

• 4 medium bell peppers, tops removed and seeds discarded
• 1/2 cup dry quinoa, rinsed
• 1 cup low-sodium vegetable broth
• 1 teaspoon olive oil
• 1/2 small yellow onion, finely chopped
• 2 garlic cloves, minced
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/2 lime, juiced
• 2 tablespoons chopped cilantro

Instructions:

1. Preheat oven to 400°F (205°C). Place peppers upright in a baking dish.
2. Cook quinoa in broth: bring to a boil, reduce heat, cover, and simmer 15 minutes. Fluff with a fork.
3. Heat oil in a skillet over medium. Sauté onion 3 minutes, add garlic for 30 seconds.
4. Stir in black beans, corn, chili powder, cumin, smoked paprika, salt, cooked quinoa, lime juice, and cilantro. Mix well.
5. Stuff peppers with mixture. Cover with foil and bake 25 minutes; uncover and bake 5–10 more minutes until peppers are tender.

Top with diced avocado or a spoonful of salsa. For extra kick, add pickled jalapeños. If you’re low on time, halve peppers lengthwise for faster roasting.

3. Garlicky White Bean and Tomato Skillet With Crispy Breadcrumbs

This is comfort food with a crisp top and saucy center. Creamy white beans and sweet tomatoes simmer with lots of garlic, then you finish with crunchy breadcrumbs. It’s budget-friendly, big on texture, and ridiculously satisfying.

Ingredients:

• 1 tablespoon olive oil, divided
• 1 small shallot, finely diced
• 4 garlic cloves, thinly sliced
• 1 can (14.5 oz) diced tomatoes (fire-roasted if you like)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1/2 teaspoon dried oregano
• Pinch red pepper flakes
• Salt and black pepper, to taste
• 1/4 cup low-sodium vegetable broth or water
• 1/3 cup whole-wheat panko breadcrumbs
• 1 teaspoon lemon zest
• 2 tablespoons chopped parsley

Instructions:

1. Heat 2 teaspoons olive oil in a skillet over medium. Sauté shallot 2–3 minutes; add garlic and cook 30 seconds.
2. Add tomatoes, beans, oregano, red pepper flakes, salt, pepper, and broth. Simmer 6–8 minutes to thicken.
3. In a small pan, toast panko with remaining 1 teaspoon oil over medium until golden. Stir in lemon zest and parsley; season with a pinch of salt.
4. Spoon the crispy crumbs over the bean skillet just before serving.

Serve with a side salad or a slice of toasted whole-grain bread if you have calories to spare. Add spinach in the last 2 minutes for extra greens. Seriously, the lemon zest makes it sing.

4. Ginger-Garlic Tofu Stir-Fry With Broccoli and Edamame

Craving takeout vibes without the heavy sauce? This stir-fry is crisp, punchy, and loaded with plant protein and fiber. The sauce is light but bold—just the way weeknights like it.

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 1 tablespoon cornstarch
• 1 tablespoon avocado or canola oil
• 2 cups small broccoli florets
• 1 red bell pepper, sliced
• 1 cup shelled edamame (thawed if frozen)
• 2 green onions, sliced
• Sauce: 2 tablespoons low-sodium soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 tablespoon grated ginger, 2 garlic cloves minced, 1 teaspoon honey or maple syrup, 2 tablespoons water
• Sesame seeds, for garnish (optional)

Instructions:

1. Toss tofu cubes with cornstarch to coat.
2. Heat oil in a large skillet or wok over medium-high. Add tofu and cook 6–8 minutes, turning, until golden and crisp. Transfer to a plate.
3. Add broccoli and bell pepper to the pan with a splash of water. Stir-fry 3–4 minutes until tender-crisp.
4. Return tofu, add edamame and green onions. Pour in sauce and toss 1–2 minutes until glossy.

Serve as-is or over a small bed of cauliflower rice to keep things light. Add heat with sriracha or chili crisp. For extra fiber, toss in snap peas or shredded cabbage.

5. Lentil Bolognese Zucchini Noodles With Basil

If you love hearty pasta sauce but want to keep dinner light, this is your move. Tender lentils mimic that slow-simmered texture, and the zucchini noodles keep it fresh. It’s saucy, savory, and unbelievably satisfying.

Ingredients:

• 3 medium zucchini, spiralized
• 1 teaspoon olive oil
• 1 small yellow onion, diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 3 garlic cloves, minced
• 1 cup dry brown or green lentils, rinsed
• 1 can (28 oz) crushed tomatoes
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes
• Salt and black pepper, to taste
• 1/4 cup chopped fresh basil, plus more for garnish

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery 6–7 minutes until soft. Add garlic and cook 30 seconds.
2. Stir in lentils, crushed tomatoes, broth, oregano, thyme, red pepper flakes, salt, and pepper. Bring to a simmer; cover and cook 25–30 minutes until lentils are tender. Stir occasionally and add a splash of water if needed.
3. Stir in basil. Taste and adjust seasoning.
4. Lightly sauté zucchini noodles in a separate skillet for 1–2 minutes until just tender (don’t overcook).
5. Top zoodles with lentil bolognese and garnish with extra basil.

Add a sprinkle of grated Parmesan if desired (watch calories). No spiralizer? Use store-bought zoodles or serve over spaghetti squash. The sauce freezes beautifully—meal prep win.

6. Spiced Red Lentil, Cauliflower, and Spinach Dal

Think of this as your cozy bowl of sunshine: gently spiced, creamy without cream, and loaded with vegetables. Red lentils cook fast, so dinner is on the table in under 30 minutes. Serve it like stew—deeply comforting and packed with fiber.

Ingredients:

• 1 teaspoon coconut oil or olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon curry powder (or a mix of turmeric, cumin, coriander)
• 1 cup red lentils, rinsed
• 3 cups low-sodium vegetable broth
• 2 cups small cauliflower florets
• 3 cups baby spinach
• 1/2 lemon, juiced
• Salt and black pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat oil in a pot over medium. Sauté onion 4 minutes. Add garlic, ginger, and curry powder; cook 30 seconds.
2. Stir in lentils, broth, and cauliflower. Simmer 15–18 minutes, stirring occasionally, until lentils break down and cauliflower is tender.
3. Stir in spinach to wilt. Add lemon juice, salt, and pepper.

Serve with a spoon of yogurt or a sprinkle of chili flakes. Add diced tomatoes for brightness or swap spinach for kale. Leftovers thicken deliciously for next-day lunches.

7. Harissa Roasted Carrot and Farro Bowls With Lemon Yogurt

Roasted carrots get sweet and smoky with harissa, then land on nutty farro for a bowl that eats like a full meal. The lemon yogurt keeps it cool and tangy. It’s simple but feels restaurant-level.

Ingredients:

• 1 cup pearled farro, rinsed
• 2 cups low-sodium vegetable broth
• 1 pound carrots, cut into sticks
• 1 tablespoon olive oil
• 1 tablespoon harissa paste (mild or hot)
• 1/2 teaspoon ground cumin
• Salt and black pepper, to taste
• 1/4 cup 2% Greek yogurt
• 1 tablespoon lemon juice
• 1 small garlic clove, grated
• 2 cups baby arugula
• 2 tablespoons chopped mint or parsley
• 1 tablespoon toasted almonds, chopped (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Toss carrots with olive oil, harissa, cumin, salt, and pepper. Roast 20–25 minutes until tender and caramelized.
2. Cook farro in broth according to package (usually 20 minutes). Drain any excess.
3. Stir yogurt, lemon juice, and garlic together with a pinch of salt.
4. Assemble bowls: farro, arugula, roasted carrots, lemon yogurt, herbs, and almonds.

Swap farro for barley or quinoa if gluten-free. Add roasted chickpeas for extra crunch. The yogurt sauce is excellent on everything—make extra.

8. Maple-Mustard Lentil and Brussels Sprout Sheet Pan

This is a full sheet-pan dinner that’s sweet, tangy, and a little crispy. Brussels sprouts and onions caramelize while lentils get toasty at the edges. The maple-mustard glaze brings it all together—no fuss, all flavor.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 1 small red onion, sliced into wedges
• 1 cup cooked brown or green lentils (from about 1/2 cup dry)
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon maple syrup
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Crushed red pepper flakes (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Whisk olive oil, Dijon, maple, vinegar, garlic powder, salt, and pepper.
3. Toss Brussels, onion, and lentils with the sauce. Spread evenly and roast 22–25 minutes, stirring once, until caramelized.

Finish with lemon zest or a sprinkle of toasted walnuts. Serve over greens or with a spoon of yogurt. If using canned lentils, drain very well so they crisp.

9. Spaghetti Squash “Puttanesca” With Olives and Capers

All the bold, briny energy of puttanesca, none of the heaviness. Spaghetti squash is the perfect noodle stand-in for this punchy sauce. It’s fast, fragrant, and totally weeknight-worthy.

Ingredients:

• 1 medium spaghetti squash (about 2.5–3 lbs)
• 1 teaspoon olive oil
• 3 garlic cloves, sliced
• 1/4 teaspoon red pepper flakes
• 1 can (14.5 oz) diced tomatoes
• 1 tablespoon capers, rinsed
• 1/4 cup pitted Kalamata olives, sliced
• 1 teaspoon dried oregano
• Salt and black pepper, to taste
• 2 tablespoons chopped parsley
• 1 teaspoon lemon zest

Instructions:

1. Preheat oven to 400°F (205°C). Halve squash lengthwise, scoop seeds, and place cut-side down on a parchment-lined sheet. Roast 35–40 minutes until tender. Scrape strands with a fork.
2. Meanwhile, heat oil in a skillet over medium. Cook garlic and red pepper flakes 30 seconds. Add tomatoes, capers, olives, oregano, salt, and pepper. Simmer 8–10 minutes.
3. Toss spaghetti squash strands with sauce. Finish with parsley and lemon zest.

Top with a sprinkle of Parmesan if you like. Add anchovies for classic depth (they melt right in). For meal prep, roast the squash ahead and reheat with sauce.

10. Blackened Fish Tacos With Cabbage Slaw and Avocado Crema

Yes, tacos can be high-fiber and under 400 calories. The trick? Lean fish, lots of crunchy slaw, and small corn tortillas. Smoky spice rub plus creamy avocado brings that “I could eat three more” energy.

Ingredients:

• 12 oz white fish fillets (tilapia, cod, or hake)
• 1 teaspoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 6 small corn tortillas
• 2 cups shredded cabbage (red or green)
• 1/4 cup cilantro, chopped
• 1/2 lime, juiced
• 1/2 small avocado
• 2 tablespoons 2% Greek yogurt
• 1 tablespoon lime juice
• Pinch of salt

Instructions:

1. Combine paprika, chili powder, cumin, garlic powder, and salt. Rub onto fish.
2. Heat a nonstick skillet over medium-high with oil. Cook fish 3–4 minutes per side until flaky. Break into chunks.
3. Toss cabbage with cilantro and lime juice. Mash avocado with yogurt, lime juice, and salt for crema.
4. Warm tortillas. Fill with fish, slaw, and a drizzle of crema.

Add pickled onions for zing. Swap fish for blackened tofu to keep it plant-based. Double the slaw—leftovers are glorious in bowls.

11. Hearty Barley, Mushroom, and White Bean Soup

Big bowl energy, minimal effort. This soup is earthy, herby, and thickened naturally with barley and beans. It’s the kind you’ll want a second bowl of—and it still stays under 400 calories.

Ingredients:

• 1 teaspoon olive oil
• 1 small onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 8 oz cremini mushrooms, sliced
• 3 garlic cloves, minced
• 1/2 cup pearl barley, rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 5 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and black pepper, to taste
• 2 tablespoons chopped parsley

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery 5 minutes. Add mushrooms; cook 5 minutes more.
2. Stir in garlic, barley, beans, broth, thyme, bay leaf, salt, and pepper. Bring to a boil; reduce heat and simmer 30–35 minutes until barley is tender.
3. Remove bay leaf, stir in parsley, and adjust seasoning.

Serve with a squeeze of lemon to brighten. Add chopped kale in the last 10 minutes for more greens. This freezes well—just add a splash of broth when reheating.

12. Crunchy Thai Peanut Chickpea Salad Wraps

These wraps are crunchy, fresh, and fully satisfying without a stove. Chickpeas and a peanut-lime dressing make them feel indulgent, but they’re light and full of fiber. Perfect for hot nights or desk lunches.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup shredded red cabbage
• 1 cup shredded carrots
• 1 small red bell pepper, thinly sliced
• 2 green onions, sliced
• 1/4 cup chopped cilantro
• 4 large whole-wheat tortillas (8–9 inches)
• Dressing: 1 1/2 tablespoons natural peanut butter, 1 tablespoon lime juice, 1 teaspoon low-sodium soy sauce, 1 teaspoon honey or maple syrup, 1 teaspoon grated ginger, 1 tablespoon warm water, pinch of chili flakes
• 1 tablespoon chopped roasted peanuts (optional)

Instructions:

1. Whisk dressing until smooth. Add another teaspoon of water if needed to thin.
2. In a bowl, combine chickpeas, cabbage, carrots, bell pepper, green onions, and cilantro. Toss with dressing.
3. Warm tortillas briefly to make pliable. Divide filling among wraps, sprinkle with peanuts, roll tightly, and slice in half.

Swap tortillas for large collard leaves if you want it extra light. Add sliced cucumber or edamame for more crunch and protein. Pro tip: make the filling ahead, roll just before eating.

A Few Notes on Fiber and Calories

All these recipes clock in under roughly 400 calories per serving and are naturally rich in fiber thanks to legumes, whole grains, and sturdy veggies. If you’re tracking closely, be mindful with optional toppings like cheese, nuts, and creamy sauces—delicious, yes, but they add up. The good news? The seasonings do the heavy lifting so you won’t miss a thing.

Ready to make dinner the best part of your day? Pick one, grab a skillet or sheet pan, and get cooking—your future self will be very, very happy. Trust me.