12 High-fiber Dinners to Keep You Full All Night Without Trying

You know that blissful, satisfied feeling after a dinner that actually keeps you full till morning? That’s what these high-fiber recipes are all about. We’re talking hearty beans, chewy whole grains, colorful veggies, and smart swaps that deliver big flavor and long-lasting energy.

These are weeknight-friendly, crowd-pleasing, and loaded with textures you’ll crave. Fiber doesn’t have to be boring—actually, it shouldn’t be. Let’s cook dinners that feel cozy, taste amazing, and make late-night snacking a non-event.

1. Smoky Chickpea & Farro Skillet With Kale and Lemon

This one-pan wonder is a fiber trifecta: chickpeas, farro, and kale. It’s bright, a little smoky, and totally satisfying. Perfect for nights when you want something hearty but not heavy.

Ingredients:

• 1 cup pearled farro, rinsed
• 1 tablespoon olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• 1 (15-ounce) can chickpeas, drained and rinsed
• 3 cups low-sodium vegetable broth
• 4 cups chopped kale, ribs removed
• 1 lemon, zested and juiced
• 1/4 cup fresh parsley, chopped
• Salt and black pepper, to taste
• Optional: 2 tablespoons grated Parmesan or nutritional yeast

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Sauté onion for 4–5 minutes until translucent. Add garlic, smoked paprika, cumin, and red pepper flakes; cook 30 seconds until fragrant.
2. Stir in farro to toast for 1 minute. Add chickpeas and broth. Bring to a simmer, reduce heat, cover, and cook 20–25 minutes, stirring occasionally, until farro is tender and most liquid is absorbed.
3. Fold in kale and cook uncovered 3–4 minutes until wilted. Stir in lemon zest and juice, parsley, and Parmesan (if using). Season with salt and pepper.

Serve warm with a drizzle of olive oil. Swap farro for barley or quinoa if you prefer gluten-free. A fried egg on top? Not traditional, but ridiculously good.

2. Black Bean Sweet Potato Enchilada Bake With Crunchy Slaw

It’s everything you love about enchiladas, layered like a lasagna for weeknight ease. Packed with beans, sweet potatoes, and corn tortillas—hello, fiber heaven. The fresh slaw on top keeps it bright and balanced.

Ingredients:

• 2 medium sweet potatoes, peeled and diced (1/2-inch)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 1 (15-ounce) can black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 small red onion, finely chopped (divided)
• 2 cups red enchilada sauce
• 10–12 corn tortillas, quartered
• 1 cup shredded cheese (Mexican blend or cheddar), optional
• 1/4 cup cilantro, chopped
• For the slaw: 3 cups shredded cabbage, 1 lime (juice), 1 tablespoon olive oil, pinch of salt

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, chili powder, cumin, smoked paprika, salt, and pepper. Roast on a sheet pan for 20–25 minutes until tender.
2. In a bowl, combine roasted sweet potatoes, black beans, corn, and half the red onion. Stir in 1/2 cup enchilada sauce and cilantro.
3. Layer in a greased 9×13-inch baking dish: a thin layer of sauce, tortillas, bean mixture, a sprinkle of cheese; repeat. Finish with sauce and cheese on top.
4. Bake 20 minutes until bubbly. Meanwhile, toss cabbage with lime juice, olive oil, salt, and remaining red onion.
5. Cool 5 minutes before slicing. Top with slaw and extra cilantro.

Serve with avocado slices for extra creaminess. Want it spicier? Add diced jalapeños or chipotle in adobo to the filling. Leftovers reheat like a dream.

3. Lentil Bolognese Over Whole-Wheat Spaghetti

All the cozy, slow-simmered vibes of classic Bolognese—without the heaviness. Lentils make it meaty, tomatoes bring the tang, and the fiber count is off the charts. Perfect Sunday sauce, weeknight speed.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon Italian seasoning
• 1/2 teaspoon fennel seeds, lightly crushed (optional)
• 1 cup dry brown or green lentils, rinsed
• 1 (28-ounce) can crushed tomatoes
• 2 cups vegetable broth
• 1 bay leaf
• 8 ounces whole-wheat spaghetti
• Salt and black pepper, to taste
• Fresh basil and grated Parmesan, for serving

Instructions:

1. Sauté onion, carrots, and celery in olive oil over medium heat for 6–8 minutes until softened. Add garlic, tomato paste, Italian seasoning, and fennel; cook 1 minute.
2. Stir in lentils, crushed tomatoes, broth, and bay leaf. Simmer uncovered for 30–35 minutes, stirring occasionally, until lentils are tender and sauce is thick. Season with salt and pepper; remove bay leaf.
3. Cook spaghetti according to package directions. Toss with sauce or serve sauce on top.

Finish with basil and Parmesan. For extra richness, stir in a splash of milk or oat milk at the end. Leftover sauce freezes beautifully for future pasta nights.

4. Sheet-Pan Harissa Salmon With Roasted Broccoli & Chickpeas

Fiery, sweet, and savory—a fast tray bake that nails the protein-fiber balance. The chickpeas crisp, the broccoli caramelizes, and the salmon gets that glossy harissa glaze. Weeknight hero, no dishes drama.

Ingredients:

• 1 pound salmon fillet, cut into 4 portions
• 1 (15-ounce) can chickpeas, drained, rinsed, patted dry
• 1 large broccoli crown, cut into florets
• 2 tablespoons olive oil, divided
• 2 tablespoons harissa paste
• 1 tablespoon honey or maple syrup
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Lemon wedges and chopped parsley, for serving

Instructions:

1. Preheat oven to 425°F (220°C). Toss chickpeas and broccoli with 1 tablespoon olive oil, garlic powder, salt, and pepper on a sheet pan. Roast 12 minutes.
2. Whisk harissa, honey, lemon juice, and remaining olive oil. Push veggies to make space and add salmon. Brush salmon generously with glaze.
3. Roast another 10–12 minutes until salmon is just cooked and chickpeas are golden. Finish with lemon wedges and parsley.

Serve over quinoa or brown rice for extra fiber. If you’re heat-sensitive, use mild harissa or mix in a spoon of yogurt. The leftovers make an epic grain bowl.

5. Creamy White Bean & Mushroom Orzo With Spinach

It’s like risotto’s low-maintenance cousin—creamy, cozy, and done in under 30 minutes. White beans pack protein and fiber, while mushrooms bring deep umami. Comfort food that won’t weigh you down.

Ingredients:

• 1 tablespoon olive oil
• 10 ounces cremini mushrooms, sliced
• 3 cloves garlic, minced
• 1 cup orzo (whole-wheat if available)
• 2 1/2 cups vegetable broth
• 1 (15-ounce) can cannellini beans, rinsed
• 3 cups baby spinach
• 1/3 cup plain Greek yogurt or unsweetened cashew cream
• 1/4 cup grated Parmesan (optional)
• 1/2 lemon, juiced
• Salt, black pepper, and red pepper flakes to taste

Instructions:

1. Sauté mushrooms in olive oil over medium-high heat until browned, 6–8 minutes. Add garlic; cook 30 seconds.
2. Stir in orzo and toast 1 minute. Add broth; simmer, stirring occasionally, 8–10 minutes until orzo is al dente.
3. Fold in cannellini beans and spinach; cook 2 minutes to wilt. Remove from heat, stir in yogurt, Parmesan, and lemon juice. Season with salt, pepper, and red pepper flakes.

Top with extra Parmesan and cracked pepper. Add fresh thyme if you’ve got it. This reheats well with a splash of broth to loosen.

6. Hearty Barley & Roasted Veg Power Bowls With Tahini Drizzle

Meal prep gold. Chewy barley, caramelized veggies, and a lemony tahini drizzle you’ll want on everything. Build it once, eat happily all week.

Ingredients:

• 1 cup pearled barley, rinsed
• 2 cups water or broth
• 2 cups butternut squash, cubed
• 1 large red bell pepper, chopped
• 1 small red onion, sliced
• 1 medium zucchini, sliced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 1 (15-ounce) can chickpeas, rinsed and patted dry
• For the drizzle: 3 tablespoons tahini, 1 tablespoon lemon juice, 1 small grated garlic clove, 2–4 tablespoons warm water, pinch of salt

Instructions:

1. Cook barley in water or broth: bring to a boil, reduce to simmer, cover, 25–30 minutes until tender. Drain excess.
2. Preheat oven to 425°F (220°C). Toss squash, pepper, onion, zucchini, and chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Roast on two sheet pans 25–30 minutes, flipping once.
3. Whisk tahini, lemon, garlic, and water until pourable. Season with salt.
4. Assemble bowls with barley, roasted veg, and tahini drizzle.

Add pumpkin seeds for crunch and extra fiber. Swap barley for farro or quinoa if needed. A handful of arugula under everything adds a peppery bite.

7. Spiced Turkey, Lentil & Brown Rice Stuffed Peppers

All the best parts of a cozy casserole, tucked inside tender bell peppers. The combo of lentils and brown rice brings serious staying power. Great for make-ahead lunches, too.

Ingredients:

• 6 large bell peppers, tops sliced off and seeds removed
• 1 tablespoon olive oil
• 1 pound lean ground turkey (or plant-based crumble)
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon oregano
• 1 cup cooked brown rice
• 1 cup cooked green or brown lentils
• 1 (14.5-ounce) can diced tomatoes, drained
• 1/2 cup tomato sauce
• Salt and black pepper, to taste
• 1/2 cup shredded cheese (optional)
• Fresh cilantro or parsley, for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Arrange hollowed peppers in a baking dish, cut side up.
2. Cook turkey and onion in olive oil over medium heat, 6–7 minutes, breaking up meat. Add garlic, cumin, chili powder, and oregano; cook 1 minute.
3. Stir in rice, lentils, diced tomatoes, and tomato sauce. Season with salt and pepper.
4. Stuff peppers with filling. Cover with foil and bake 30 minutes. Uncover, add cheese if using, and bake 10 more minutes.

Finish with fresh herbs. Want it vegetarian? Skip turkey, double the lentils. Add chopped spinach to the filling for bonus greens.

8. Coconut Curry Red Lentil Stew With Cauliflower & Greens

Silky, spiced, and deeply comforting, this stew hits all the notes. Red lentils cook fast and thicken the broth, while cauliflower adds texture. It’s the coziest bowl for when you want something nourishing.

Ingredients:

• 1 tablespoon coconut oil or olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons red curry paste
• 1 teaspoon ground turmeric
• 1 cup red lentils, rinsed
• 1 small cauliflower, cut into small florets
• 1 (14-ounce) can coconut milk
• 3 cups vegetable broth
• 3 cups baby spinach or chopped kale
• 1 lime, juiced
• Salt, to taste
• Fresh cilantro, for garnish

Instructions:

1. Sauté onion in oil over medium heat 5 minutes. Add garlic and ginger; cook 1 minute. Stir in curry paste and turmeric; toast 30 seconds.
2. Add lentils, cauliflower, coconut milk, and broth. Simmer 18–20 minutes until lentils are soft and stew is thickened.
3. Stir in spinach to wilt and finish with lime juice and salt.

Serve with brown basmati or quinoa. Add diced tomatoes for extra brightness, or a spoon of peanut butter for richness. Leftovers taste even better the next day.

9. Crispy Tofu Peanut Noodle Bowls With Edamame & Veg

Crunchy tofu, saucy whole-wheat noodles, and a peanut-lime kick. Edamame and veggies bring bonus fiber and color. It’s the kind of bowl that disappears fast—seriously.

Ingredients:

• 14 ounces extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch
• 2 tablespoons neutral oil (avocado or canola)
• 8 ounces whole-wheat spaghetti or soba
• 1 cup edamame, shelled
• 1 large carrot, julienned
• 1 red bell pepper, thinly sliced
• 2 cups shredded purple cabbage
• 3 green onions, sliced
• For the sauce: 1/3 cup peanut butter, 2 tablespoons soy sauce or tamari, 1 tablespoon rice vinegar, 1 tablespoon lime juice, 1 tablespoon honey or maple, 1 teaspoon grated ginger, 1/2–2/3 cup warm water

Instructions:

1. Toss tofu with cornstarch. Pan-fry in oil over medium-high heat until golden and crisp on all sides, about 8–10 minutes. Set aside.
2. Cook noodles according to package directions. In last 2 minutes, add edamame to the pot. Drain and rinse under cool water.
3. Whisk sauce ingredients, thinning with warm water until smooth and pourable.
4. Toss noodles with cabbage, carrot, bell pepper, green onions, crispy tofu, and sauce.

Top with sesame seeds and extra lime. Swap peanut butter for almond butter if needed. If you like heat, add chili crisp or sriracha.

10. Mediterranean Gigantes Beans With Tomatoes, Spinach & Feta

This Greek-inspired bake is simple but luxurious: big buttery beans in a garlicky tomato bath. Spinach adds greens, feta brings briny pops, and everything soaks up olive oil like a dream. Scoop with crusty whole-grain bread and you’re set.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 cloves garlic, sliced
• 1 teaspoon oregano
• 1/4 teaspoon red pepper flakes (optional)
• 2 (15-ounce) cans cannellini or butter beans, rinsed
• 1 (28-ounce) can crushed tomatoes
• 2 cups baby spinach
• Salt and black pepper, to taste
• 1/2 cup crumbled feta
• Fresh dill or parsley, for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Sauté onion in olive oil over medium heat 5 minutes. Add garlic, oregano, and red pepper flakes; cook 1 minute.
2. Stir in beans and crushed tomatoes; season with salt and pepper. Simmer 5 minutes, then fold in spinach to wilt.
3. Transfer to a baking dish and bake 20 minutes. Top with feta and herbs.

Serve with lemon wedges and whole-grain bread. For extra body, add roasted red peppers or olives. Leftovers make an excellent next-day lunch.

11. Cauliflower Walnut “Chorizo” Tacos With Pinto Beans

These tacos are smoky, a little spicy, and wildly satisfying. The cauliflower-walnut crumble mimics chorizo texture, while pinto beans double down on fiber. Taco night just got smarter.

Ingredients:

• 1 small cauliflower, cut into florets
• 1 cup walnuts
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon oregano
• 1 tablespoon tomato paste
• Salt and pepper, to taste
• 1 (15-ounce) can pinto beans, rinsed
• 8–10 corn tortillas
• For topping: shredded cabbage, diced red onion, cilantro, lime wedges, hot sauce

Instructions:

1. Pulse cauliflower and walnuts in a food processor until crumbly (rice-sized). Don’t overdo it.
2. Sauté mixture in olive oil over medium heat 8–10 minutes, stirring, until lightly browned. Add chili powder, smoked paprika, cumin, oregano, tomato paste, salt, and pepper; cook 1–2 minutes.
3. Warm pinto beans in a small pot with a splash of water and pinch of salt. Warm tortillas.
4. Assemble tacos with “chorizo,” beans, and toppings.

Add avocado for creaminess. Want more heat? A pinch of chipotle powder does wonders. The filling keeps well for meal prep tacos all week.

12. Rustic Tuscan Ribollita With Whole-Grain Bread

This iconic Italian stew is basically a fiber party in a pot: cannellini beans, kale, veggies, and thickened with torn whole-grain bread. It’s hearty, savory, and even better the next day—hence the name “reboiled.” Cozy nights are calling.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon Italian seasoning
• 1 (28-ounce) can crushed tomatoes
• 4 cups vegetable broth
• 2 (15-ounce) cans cannellini beans, rinsed
• 1 small savoy cabbage, shredded (or 4 cups chopped kale)
• 3 cups day-old whole-grain bread, torn into chunks
• Salt and black pepper, to taste
• Extra-virgin olive oil and Parmesan rind (optional)

Instructions:

1. Warm olive oil in a large pot over medium heat. Sauté onion, carrots, and celery 7–8 minutes. Add garlic, tomato paste, and Italian seasoning; cook 1 minute.
2. Stir in crushed tomatoes, broth, beans, and cabbage. Add Parmesan rind if using. Simmer 20 minutes until vegetables are tender.
3. Stir in bread and cook another 5–10 minutes to thicken. Season generously with salt and pepper.

Serve with a glossy drizzle of olive oil and a shower of Parmesan. If you like it thinner, add extra broth. This is peak next-day leftover magic—trust me.

Final Nudge

There you go—12 high-fiber dinners that feel cozy, taste big, and keep you full till morning. Mix and match through the week, double up for leftovers, and tweak the flavors to your taste. Cook once, relax all night, and let fiber do its wonderfully satisfying thing.