28 Easy High-Protein, High-Fiber Meals for All Your Health Goals
These satisfying recipes give you the biggest nutrition bang for your buck.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Looking for recipes that are high in both protein and fiber? Prioritizing these two key nutrients together is a smart, health-forward move. High-protein meals that have fiber can help you stay fuller longer, support digestion and gut health, and stabilize blood sugar levels.
That's why we've rounded up our favorite high-fiber, high-protein meals that deliver on both fronts—and taste just as good as they are good for you. These dishes feature whole grains, fruits and vegetables for fiber, plus lean meats, dairy, and tofu to pack in protein. Many recipes on this list include beans and other legumes, nuts, and seeds that typically do double duty (read: protein and fiber).
Even better: Every recipe below contains at least 5 grams of fiber and 20 grams of protein, making it easy to hit your nutrition goals without overthinking it. Plus, each dish packs in plenty of flavor and excitement. Because healthy eating should feel satisfying—not like a chore. Right?
Salsa Verde Beans
- Protein per serving: 20 grams
- Fiber per serving: 14 grams
Fibermaxxing? This vegetarian dinner will absolutely help you hit those high-fiber targets. Plus, it's made with budget-friendly ingredients and ready in just 25 minutes.
Get the Salsa Verde Beans recipe.
Harissa Cod with White Beans
- Protein per serving: 32 grams
- Fiber per serving: 6 grams
This gluten-free recipe has Mediterranean flair—and is perfect for anyone intimidated by cooking fish (as well as seasoned seafood fans). The cod gently steams over buttery beans, burst cherry tomatoes, and smoky harissa, turning tender and flaky with minimal effort.
Get the Harissa Cod with White Beans recipe.
Rigatoni with Sausage-Style Turkey and Arugula
- Protein per serving: 47 grams
- Fiber per serving: 12 grams
A few tweaks turn this bowl of comfort into a high-fiber, high-protein dream: Swap in a legume-based pasta for the rigatoni, then toss with peppery arugula and DIY turkey sausage made with lean ground turkey and robust seasonings.
Get the Rigatoni with Sausage-Style Turkey and Arugula recipe.
Peanut Chicken Napa Cabbage Cups
- Protein per serving: 45 grams
- Fiber per serving: 5 grams
Dare we say these are better than lettuce wraps? Trimmed Napa cabbage proves to be a great vehicle for broiled chicken, crisp red peppers, and crunchy peanuts.
Harissa Chicken and Farro Salad
- Protein per serving: 40 grams
- Fiber per serving: 6 grams
This 25-minute dinner boasts a double dose of harissa—in the yogurt marinade for the chicken and in the dressing for the farro side salad—which adds up to deeply savory flavor in each bite.
Ropa Vieja
- Protein per serving: 36 grams
- Fiber per serving: 9 grams
We made this classic Cuban shredded beef in the slow cooker, so you can let it simmer away—stress-free!—all day. You'll heat a can of black beans right before serving, for a boost of creaminess as well as fiber and protein.
Get the Ropa Vieja recipe.
Rigatoni alla Norma
- Protein per serving: 25 grams
- Fiber per serving: 10 grams
"Alla norma" refers to pasta made with eggplant, tomatoes, basil, and ricotta salata cheese. We swapped in fresh mozzarella for a stretchy cheese pull with every bite.
Get the Rigatoni alla Norma recipe.
Addictive Cabbage and Pork Bowls
- Protein per serving: 30 grams
- Fiber per serving: 6 grams
Inspired by the viral "addictive cabbage" trend, this rice bowl is topped with savory stir-fried pork and tangy marinated cabbage—called "yamitsuki," which translates to "can't stop eating."
Sea Bass En Papillote with Watercress Chimichurri
- Protein per serving: 40 grams
- Fiber per serving: 5 grams
The secret to a delicious dinner without a pile of dishes? Parchment paper! Simply fold all these wholesome ingredients into a neat packet, then toss in the oven.
Get the Sea Bass En Papillote with Watercress Chimichurri recipe.
Green Goddess Chicken and Bean Salad
- Protein per serving: 27 grams
- Fiber per serving: 11 grams
Getting enough of these nutrients is a no-brainer when all you have to do is grab a prepped meal straight from the fridge.
Steak with Farro Salad and Grilled Green Beans
- Protein per serving: 47 grams
- Fiber per serving: 6 grams
Meat is high in protein but pretty low in fiber. Pair it with hearty grains and veggies for a well-balanced (and delicious!) meal.
Get the Steak with Farro Salad and Grilled Green Beans recipe.
Crispy Striped Bass with Citrus Soba
- Protein per serving: 41 grams
- Fiber per serving: 10 grams
This fresh, bright dinner may look light, but it boasts over 40 grams of protein and 10 grams of fiber per serving. Fill up!
Asparagus Tartines with Herbed Ricotta and Eggs
- Protein per serving: 28 grams
- Fiber per serving: 8 grams
Breakfast for dinner feels extra sophisticated when asparagus spears, whipped ricotta, and flaky sea salt are involved.
Get the Asparagus Tartines with Herbed Ricotta and Eggs recipe.
Minty Pea and Spiced Beef Pitas
- Protein per serving: 27 grams
- Fiber per serving: 6 grams
We packed plenty of flavor into toasted whole-wheat pitas (think: sumac-spiced beef, umami-rich mushrooms, and tangy pickled onions).
Arctic Char with Citrus-Fennel Salad
- Protein per serving: 36 grams
- Fiber per serving: 5 grams
One easy way to enjoy nutritious meals without sacrificing taste? Go for bold healthy ingredients, like bright citrus and spicy jalapeños.
Turkey Kielbasa With Apples and Lentils
- Protein per serving: 26 grams
- Fiber per serving: 10 grams
Cook the kielbasa and the lentils in the same pot for a quick, less-mess dinner that tastes like it took all day to make (but it's really ready in under 25 minutes).
Creamy Miso Pasta with Walnuts and Roasted Cabbage
- Protein per serving: 23 grams
- Fiber per serving: 13 grams
Whole wheat spaghetti—used in this umami-packed pasta—contains more protein and fiber than regular spaghetti and adds a delicious, nutty note.
Get the Creamy Miso Pasta with Walnuts and Roasted Cabbage recipe.
Avocado Chicken Salad Clubs
- Protein per serving: 36 grams
- Fiber per serving: 6 grams
The pairing of crispy bacon, fresh lettuce, and juicy tomato with creamy chicken salad is like getting two sandwiches in one.
Get the Avocado Chicken Salad Clubs recipe.
Black Bean–Stuffed Poblanos
- Protein per serving: 25 grams
- Fiber per serving: 22 grams
High-protein, high-fiber eating isn't just possible on a vegan diet, it's as easy as combining these five ingredients: poblano peppers, black beans, garlic, vegan queso, and pico de gallo.
Get the Black Bean–Stuffed Poblanos recipe.
Smoked Trout Salad
- Protein per serving: 22 grams
- Fiber per serving: 6 grams
This salad has staying power, thanks to a combo of lean protein sources—flaked smoke trout and hard-boiled eggs—plus fiber-rich whole-grain crispbread, gem lettuce, and avocado.
Get the Smoked Trout Salad recipe.
RELATED: Healthy Salad Recipes That Are Seriously Delicious and Filling
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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