By Lisa Esile, MS,
A shocking 95% of Americans don’t get the recommended daily amount of fiber. This critical nutrientn is abundant in legumes, whole grains, vegetables, and fruit. Essential to gut health, fiber reduces inflammation, improves blood sugar regulation, promotes healthy blood vessels, reduces cancer risk, and promotes weight loss. And yes, it keeps you regular!
The good news is that when you eat a diet rich in whole, plant-based foods, it's easy to get the fiber you need. The Academy of Nutrition and Dietetics recommends women aim for at least 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories.
Here are some of our favorite vegan high-fiber recipes, from satisfying soups and stews to quick pastas, delish breakfasts, tasty tacos, and even a few high-fiber desserts. Note: All of the mains have at least 13 grams of fiber (often much more) and the breakfasts and desserts have at least 8 grams per serving. Use this collection as a starting point; we have over 1,000 recipes on this site, and most are loaded with fiber! If you’re new to eating a fiber-rich diet, start out slow.
Three Bean Chili for a Crowd
Ready in 45 minutes, this scrumptious chili from Chef Del Sroufe uses canned beans and tomatoes for convenience and boasts a healthy 19 grams of fiber in every bowl! Just add a tasty blend of everyday seasonings and see how easy it is to create a rich-tasting chili fit for company. If you’re not entertaining, this is a fabulous recipe for leftovers, as it serves roughly 12 people. Store extra in the fridge for up to 5 days, or divide into portion-size servings and freeze for up to 3 months.
Air-Fryer Eggplant Parmezzan with Pasta
Crunchy discs of air-fried eggplant transform simple linguine into a meal worth raving about. A reviewer notes, “Delicious! Served to a meat eater, and he also loved it! It was a big hit to everyone.” Another writes, “I don’t normally leave reviews on recipes, but this one definitely deserves it. My family agreed that this dish was restaurant quality!”
Black Bean Polenta Cakes with Pepper-Cilantro Salsa
These Southwest-inspired black bean and polenta cakes are easy to make and a novel base for serving all sorts of saucy toppings. In this recipe, a simple salsa topping featuring the vibrant, smoky flavor of lime-infused grilled veggies offers a bright contrast. Note: The polenta cakes can be thin or thick, depending on your preference. A commenter shares, “I really love this recipe for its versatility. It’s so easy to change up, and I am glad to have extra polenta cakes to freeze.”
Apple-Raspberry Crisp
Looking for a high-fiber dessert? This fruity crumble features a base of apples and frozen raspberries and is simple enough to whip up on a weeknight but fancy enough to serve to guests. A little almond butter gives the oat crumble topping a decadent flavor without compromising its good-for-you rating. This mouthwatering dessert contains 9 grams of fiber, which is about 9 grams more than most desserts! Serve with a scoop of Vanilla Nice Cream. A fan writes, “This turned out beautiful!” Another writes, “I could not believe how truly delicious this was.”
Black Bean-Avocado Wraps
Mangos are the star ingredients in these fan-favorite wraps, adding a juicy-sweet flavor that perfectly complements the earthiness of seasoned black beans. Creamy avocado, tangy red onion, and shredded spinach perfectly balance the flavors and textures. Want to prepare ahead? No problem, just wrap them in baking paper and store them in the fridge, ready to pull out for a grab-and-go lunch. A reviewer notes, “This wrap was really good. My family loved it!” Another shares, “[Oh my gosh.] This is so delicious.”
Five-Ingredient Veggie Burger
Skip the fake meat burgers and try these healthy homemade patties instead. Featuring black beans, oats, and onion, they have a fraction of the fat found in your classic beef burger and a decent amount of protein, too. Plus, they’re gluten-free. As one fan says, “These burgers were so easy to make and super tasty! So happy I never have to buy another frozen veggie burger.”
Creamy Avocado-Kale Pasta
Ready in 30 minutes, this popular pasta is perfect for lunch or dinner. Chickpea rotini has a nutty flavor, and lemon zest, lemon juice, and creamy avocado are all the dressing this pasta needs. This is a great basic recipe, easy to adjust based on what ingredients you have on hand. Feel free to get creative and use your choice of veggies and whole grain pasta. As one commenter writes, "I love this recipe. My kids love it. I threw different veggies in it since that's what I had on hand."
Hearty Szechwan Coleslaw with White Beans
More than just a slaw, this colorful salad, featuring navy beans, black (or brown) rice, and dry millet for crunch, is robust enough to be a whole meal! Not only does it have 17 grams of fiber per serving, but it’s got more protein than a standard beef burger! Fresh cilantro and ginger lend a bright flavor to the peanut butter–soy sauce dressing, and three types of cabbage add textural variety. (If you don’t have all three types of cabbage, just use what you have.) A fan writes, “I have made this for years! When summer comes, it is my go-to for meal prep and parties!”
Oatmeal Breakfast Bake with Berries and Almonds
It’s no surprise that many popular processed breakfast cereals sold in the U.S. have little to no fiber. For instance, Rice Crispies have none. Cheerios, which are marketed as a high-fiber cereal, have 4 grams per 1½ cup serving. By comparison, this easy oatmeal bake topped with berries and almonds, packs more than 8 grams of fiber per serving! If you need quick, healthy breakfasts during the week, bake this fan-favorite recipe on the weekend and reheat as needed. A reviewer shares, "This is by far the best way I have ever had oatmeal." Another writes, "I make this on Sunday and eat it for breakfast all week, dividing it into five portions."
Black Bean and Sweet Potato Quesadillas
These flavor-packed vegan quesadillas from Rip Esselstyn are a crowd favorite and have about 14 grams of fiber each. The sweetness of mashed sweet potato melds well with rice, salsa, black beans, and no-added-fat refried beans. If you have baked sweet potatoes to hand, the filling comes together quickly. If not, remember to put them in the oven about an hour before you want to eat. A commenter writes, “We absolutely love this recipe!” Another writes, “I love this recipe so much! It is now part of our regular meal rotation.”
Crispy Baked Falafels
With 18 grams of fiber per serving, these oil-free falafels make an excellent healthy family meal served with a salad, pita bread, and creamy tahini dressing. Onion and chickpeas, blitzed in a food processor with fresh parsley and everyday seasonings, yield the classic falafel flavor. But instead of frying in oil, simply pop them in the oven to bake, turning halfway through cooking. A reviewer notes, “My doctor printed out this recipe for me to try. OMG, it is delicious! It is one of my favorites, and even the meat eaters in the family love it.”
Oil-Free Farro Fried Rice
A simple stir-fry sauce, fragrant with lively fresh ginger and lime juice, transforms an everyday stir-fry into something special. The chewy texture of farro plays well against the frozen stir-fried veggies and steamed kale, but feel free to use brown rice or another whole grain if farro is not your thing. Loaded with veggies and whole grains it’s easy to see how this colorful meal has plenty of fiber and protein (19 grams of each). A reviewer notes, “Delicious! Everyone loved this dish.” Another writes, “Easy and delicious. I am new to the vegetarian community, and this recipe was a great jumping-off place.”
Butternut Squash and Red Bean Stew
This high-fiber stew is packed with delectable fall flavors and features kidney beans and butternut squash. Onions, carrots, tomatoes, and bell peppers raise the veggie quotient while adding extra sweetness. Serve with crusty whole grain bread or Julieanna Hever’s fabulous, gluten-free corn muffins. A fan writes, “I absolutely loved the stew.”
Leftover Veggie Chickpea Omelette
This plant-strong twist on the classic egg omelette features a seasoned batter with chickpea flour and fresh spinach. Once you’ve made the “eggy” pancake, fill it with reheated leftover veggies. No slouch when it comes to nutrition, a serving of this low-fat, gluten-free breakfast has a whopping 18 grams of fiber and 19 grams of protein—that’s more protein than three eggs, minus the cholesterol and saturated fat! A reviewer notes, “These are fabulous. The kids loved them as well. Need to double the batch.”
Roasted Cauliflower and Sweet Potato Soup
Perfect for a cool evening, this comforting soup is loaded with good-for-you ingredients including 17 grams of fiber per serving. Cubes of baked sweet potato and cauliflower give the soup a sweet and earthy richness. Nutty chickpeas lend extra staying power, and toasted raw quinoa adds crunch. A reviewer writes, “Easy to make with familiar ingredients and very tasty! I will definitely make this again.”
Caribbean Black Bean Soup with Mango Relish
A mouthwatering combination of earthy, sweet, and spicy, this warming high-fiber soup is just right! Earthy black beans and sweet potato—a classic duo in WFPB cooking—take on a rich flavor when seasoned with pumpkin pie spice, dried thyme, and habanero chile (optional). But it’s the mango salsa that takes this one over the top. (You can use fresh or frozen mangoes.) A fan writes, “This is the most delicious recipe that I have ever tried from Forks Over Knives.” Another writes, “My parents converted to WFPB eating after I made this for them. Make a double batch because you will want leftovers!”
Spinach-Potato Tacos
Skip the cheese, sour cream, and high fat content of traditional tacos and sink your teeth into these delicious high-fiber tacos, loaded with creamy steamed potato, tender spinach, and aromatic onion and garlic. Garnish with fresh cilantro and finish with a squeeze of lime for an extra burst of flavor. A commenter shares, “One of my favorites!” Another writes, “We make this every few weeks. Love it. Super easy to make.”
Carrot Cake Overnight Oats
Sick of scouring the cereal aisle trying to find a convenient, low-sugar breakfast? Now, you can make your own with these tasty overnight oats. Spend a few minutes preparing them the night before and you’ve got a ready-to-munch breakfast you can pull out of the fridge in the morning. Use one Mason jar per serving. Each servings has a healthy 12 grams of fiber—what a great way to start the day! A commenter writes, “Very tasty and filling! A nice switch up from traditional oatmeal.”
Mediterranean Chickpea Burgers
These low-fat, high-fiber patties make an excellent everyday burger. Chickpeas, seasoned with lemon zest and juice, are blended with panko breadcrumbs, which helps them stick together. Fresh parsley and oregano lend fragrant, earthy notes. Serve with sautéed bell peppers and onions and a dollop of Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus (or other hummus). A fan writes, “These were amazing!”
Wheat Berry and Roasted Vegetable Salad with Kale
This nutrient-dense salad is perfect to take to a potluck and hearty enough to enjoy as a main meal. Chewy wheat berries play well with the tender, sweet flesh of roasted veggies, while plump raisins and crunchy pepitas add a subtle fruit and nut vibe. Drizzle with a maple-mustard dressing before serving. A fan writes, “This winter salad was very popular at a large family gathering. The dressing was delicious, the colorful vegetables (yams and beets) blended in with kale.”
Hearty Lentil Ragu with Penne
With 16 grams of fiber per serving, you’ll want to add this tasty 35-minute lentil ragu to your weekly rotation. As one reviewer says, “It’s delicious without the yucky feeling after a meat-based ragu.” Aromatics combine with canned tomatoes and cooked lentils to create a nourishing sauce, while Italian seasoning and a splash of white wine vinegar brighten the flavor. A reviewer notes, “Excellent. My family loved it, and it was so easy to make.”
Savory Tamale Breakfast Bowls
Using just six ingredients, these 15-minute polenta bowls are a convenient, easy meal that fills you right up. Top the cooked instant polenta with kidney beans, salsa, avocado slices, and a sprinkle of fresh cilantro. These nourishing bowls are quicker than takeout and delicious any time of the day. A fan writes, “Delicious and easy!!! We often eat for dinner or lunch as well.”
Crispy French Toast Cups with Bananas Foster Topping
A clever, WFPB riff on the New Orleans classic Bananas foster recipe, this delectable dish is perfect for brunch or dessert. To make the crispy French toast cups, whole grain bread is dipped first in a vanilla-infused slurry, then in dry rice cereal, and then baked. Orange juice and maple syrup infuse cooked bananas with a citrusy caramel flavor that’s absolutely divine. A reviewer shares, “Great recipe. I swapped in chopped pecans and bread crumbs for the puffed cereal to use what I had on hand. A great way to use up leftover/frozen bread.”
Veggie Summer Rolls
These fresh-tasting rolls are ideal as a snack, appetizer, or light meal and contain a surprising amount of fiber (13 grams)! Asparagus and matchstick-cut beets and kohlrabi add crunch and veggie goodness, while a zingy ginger-infused dipping sauce peps things up. If you’re new to using rice paper wrappers, fear not! Once you get the hang of them, they’re a fun and easy way to package all kinds of healthy ingredients.
Burrito Bowl
These versatile burrito bowls are an excellent option when you're short on time and meal ideas! Start with a base of crunchy home-baked tortilla chips, then pile on cooked beans and grains—use canned beans and any grains left in the fridge—and add lettuce, tomato, corn and avocado. A fan writes, "I used wild rice since it is what I had on hand. I added cumin, garlic, lime, and cilantro. It truly made a fantastic lunch." Another writes, "Love this recipe. We used wraps instead of chips."
Vegan Taco Salad Bowls
These edible taco salad bowls are a fun way to serve dinner and are simple to make. To make the bowls, nestle each tortilla between four cups of an upside-down muffin pan. Bake until crispy, then fill with a Tex-Mex-style mixture of quinoa, black beans, and corn. Top with pico de gallo, creamy avocado slices, and finely chopped cilantro. A commenter writes, “Delicious and nutritious, and I love the bowls!”
Lemony Spring Pea Toasts
A single slice of this lemony toast makes a satisfying lunch and packs 17 grams of fiber. Steamed edamame and garden peas (fresh or frozen) mashed with lemon juice, garlic, scallion, and fresh herbs create a fresh-tasting spread that will power you up for hours. Top with a handful of quick-pickled red onion and cauliflower for extra color and tangy flavor. Yum!
About the Author
About the Author
Lisa Esile, MS
Lisa Esile is an author, illustrator, blogger, vegetable gardener, and whole-food enthusiast with a special fondness for potatoes. She has a master’s degree in human nutrition and is passionate about showing people how to live happier, healthier lives. She is the author of Reach Your Big Calm and the co-author of Whose Mind Is It Anyway? Find her on Facebook.
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