20+ High-Fiber Lunches Ready in 20 Minutes

20+ High-Fiber Lunches Ready in 20 Minutes

Introduction

A high-fiber diet is essential for maintaining a healthy digestive system, regulating blood sugar levels, and even supporting weight loss. However, incorporating high-fiber foods into your diet can be challenging, especially when you’re short on time. That’s why we’ve put together these 20+ high-fiber lunches that are ready in just 20 minutes or less. From soups to salads, sandwiches to bowls, these quick and easy recipes will help you boost your fiber intake without sacrificing flavor or speed.

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High-Fiber Recipes

Eat-the-Rainbow Vegetable Soup

This vibrant and wholesome soup recipe helps support your well-being with a variety of colorful vegetables, including tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.

High-Protein Tuna-Chickpea Salad Sandwich

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together.

3-Ingredient Brie & Jam Wrap

Grab your favorite-flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch.

Spinach Salad with Quinoa, Chicken & Fresh Berries

This grain bowl keeps prep time short with the use of rotisserie chicken and a pouch of microwavable quinoa.

Buffalo Chickpea Salad

We’ve taken all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce.

Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

This simple lunch comes together in just 10 minutes, making it a great option for busy days.

English Muffin Pizza with Tomato & Olives

This pizza-inspired English muffin topped with tomato, cheese, olives, and oregano does triple duty – it’s great as a snack or part of a delicious breakfast or lunch.

Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

Lemon Shrimp & Orzo Salad

Consider making a double batch of this easy pasta salad – it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.

Butternut Squash, Tomato, Chard & Chickpea Soup

This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low.

Southwest Black-Bean Pasta Salad Bowls

In this Southwestern-style pasta salad, we’re using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad, this meal-prep lunch is one you’ll get excited for.

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly bite.

Chopped Chicken & Sweet Potato Salad

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.

Conclusion

Incorporating high-fiber foods into your diet doesn’t have to be time-consuming or overwhelming. These 20+ high-fiber lunches are quick, easy, and delicious, making it easy to boost your fiber intake without sacrificing flavor or speed.

FAQs

Q: Can I use alternative grains instead of quinoa in the Spinach Salad with Quinoa, Chicken & Fresh Berries recipe?
A: Yes, you can substitute other whole grains like brown rice, farro, or bulgur for quinoa in this recipe.

Q: What’s the best way to cook the farro in the Farro Salad with Arugula, Artichokes & Pistachios recipe?
A: You can use canned farro or cook it from scratch using the package instructions. For this recipe, you can also use leftover cooked farro.

Q: Can I make the Butternut Squash, Tomato, Chard & Chickpea Soup recipe with other types of squash or vegetables?
A: Yes, you can experiment with other types of squash, such as acorn or butternut, or use other vegetables like carrots, sweet potatoes, or zucchini for a different flavor profile.