21 High Protein Fiber Recipes with 30+ Grams of Protein

The combination of lean protein and fiber-rich legumes is the most effective hunger-control strategy in any meal.

1. Chicken and Lentil Bowl — 42g Protein | 14g Fiber

One pan, 30 minutes, stays filling for hours. The lentils double the fiber while the chicken handles the protein.

Ingredients:

• 200g chicken breast, diced
• ¾ cup (150g) cooked green lentils
• 1 cup baby spinach
• ½ cup cherry tomatoes, halved
• 2 tablespoons olive oil, garlic, cumin, salt, pepper

Instructions:

1. Season diced chicken with cumin, salt, and pepper. Sauté in olive oil over medium-high heat for 6–7 minutes until cooked through and golden.
2. Add cherry tomatoes and cook 2 minutes until softened.
3. Add cooked lentils and spinach. Stir and cook 2 more minutes until spinach wilts. Taste and season.
4. Serve in a bowl. Top with a drizzle of olive oil and lemon juice.

2. Salmon with White Beans and Kale — 38g Protein | 11g Fiber

Pan-seared salmon over a warm white bean and kale base — restaurant quality, 25 minutes.

Ingredients:

• 180g salmon fillet, skin on
• 1 can (400g) white beans, drained and rinsed
• 2 cups chopped kale, stems removed
• 3 garlic cloves, minced
• 2 tablespoons olive oil, lemon juice, salt, pepper, chili flakes

Instructions:

1. Pat salmon dry. Season with salt and pepper. Sear in 1 tablespoon olive oil over medium-high heat, skin-side down, for 4–5 minutes. Flip and cook 2–3 more minutes. Set aside.
2. In the same pan, sauté garlic in remaining oil for 1 minute. Add kale and cook 3 minutes until wilted.
3. Add white beans and chili flakes. Cook 2 minutes until warmed through.
4. Plate the bean and kale mixture. Top with salmon fillet. Finish with lemon juice.

3. Turkey and Black Bean Chili — 44g Protein | 18g Fiber

The highest fiber recipe on this entire list. One pot, freezes perfectly, and gets better on day two.

Ingredients:

• 400g ground turkey
• 2 cans (400g each) black beans, drained
• 1 can (400g) diced tomatoes
• 1 bell pepper, diced; 1 onion, diced; 3 garlic cloves, minced
• 2 tsp cumin, 1 tsp chili powder, 1 tsp smoked paprika, salt, olive oil

Instructions:

1. Brown ground turkey in olive oil over medium-high heat, breaking it up, about 6 minutes. Season with salt.
2. Add onion, bell pepper, and garlic. Cook 4 minutes until softened.
3. Add cumin, chili powder, and paprika. Stir 1 minute.
4. Add diced tomatoes and black beans. Simmer uncovered for 20–25 minutes until thickened.
5. Serve with a dollop of Greek yogurt and fresh cilantro.

4. Greek Chicken and Chickpea Bowl — 40g Protein | 12g Fiber

Mediterranean-seasoned chicken over crispy roasted chickpeas, cucumber, tomato, and tzatziki.

Ingredients:

• 200g chicken thigh or breast, sliced
• 1 can (400g) chickpeas, drained and dried
• ½ cup cucumber, diced; ½ cup cherry tomatoes, halved
• Dried oregano, garlic powder, olive oil, lemon juice, salt, pepper
• 2 tablespoons tzatziki for serving

Instructions:

1. Toss chickpeas with olive oil, oregano, garlic powder, salt. Roast at 425°F for 20 minutes until crispy.
2. Season chicken with oregano, salt, pepper, lemon juice. Pan-sear in olive oil 4–5 minutes per side until cooked through.
3. Build bowl: roasted chickpeas as base, sliced chicken, cucumber, tomatoes. Dollop tzatziki. Drizzle with olive oil and extra lemon.

5. Ground Beef and Lentil Skillet — 45g Protein | 13g Fiber

One skillet, 30 minutes. Ground beef and lentils together deliver more protein and fiber than either does alone.

Ingredients:

• 300g lean ground beef (90%+)
• ¾ cup (150g) red lentils, rinsed
• 1 can (400g) diced tomatoes
• 1 onion, diced; 3 garlic cloves, minced
• 1 tsp cumin, 1 tsp paprika, ½ tsp cinnamon, salt, olive oil, 1 cup water

Instructions:

1. Brown ground beef in a large skillet, breaking it up, 6–7 minutes. Drain excess fat.
2. Add onion and garlic. Cook 3 minutes. Add cumin, paprika, and cinnamon. Stir 1 minute.
3. Add rinsed lentils, diced tomatoes, and 1 cup water. Bring to a boil.
4. Reduce heat, cover, and simmer 18–20 minutes until lentils are soft and liquid is mostly absorbed. Season with salt and serve with flatbread or over rice.

6. Shrimp and Edamame Stir-Fry — 36g Protein | 9g Fiber

Fastest recipe on this list. Twenty minutes, two protein sources, one pan.

Ingredients:

• 250g large shrimp, peeled and deveined
• 1 cup (155g) shelled edamame (frozen, thawed)
• 2 cups broccoli florets; 1 red bell pepper, sliced
• 3 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp ginger (minced), 2 garlic cloves (minced), 1 tsp chili flakes

Instructions:

1. Mix soy sauce, sesame oil, ginger, and garlic into a quick sauce. Set aside.
2. Stir-fry broccoli and bell pepper in oil over high heat for 3 minutes.
3. Add shrimp and edamame. Stir-fry 3–4 minutes until shrimp are pink.
4. Pour sauce over everything. Toss for 1 minute. Serve immediately over brown rice or cauliflower rice.

7. Tuna and White Bean Salad — 34g Protein | 9g Fiber

No cooking. Ten minutes. High protein, solid fiber — the fastest meal on the entire list.

Ingredients:

• 2 cans (160g each) tuna in spring water, drained
• 1 can (400g) white beans, drained and rinsed
• ½ red onion, finely diced; 2 stalks celery, diced
• 2 tbsp olive oil, juice of 1 lemon, 1 tsp Dijon mustard, salt, pepper, fresh parsley

Instructions:

1. Flake tuna into a large bowl. Add white beans, red onion, and celery.
2. Whisk olive oil, lemon juice, mustard, salt, and pepper. Pour over and toss gently.
3. Taste and adjust seasoning. Finish with fresh parsley. Serve over salad greens or with whole grain bread.

Prep a few of these recipes on Sunday and your week’s meals are handled.

8. Cottage Cheese and Lentil Bowl — 32g Protein | 10g Fiber

Underrated combo — the cottage cheese adds protein and creaminess while lentils handle the fiber.

Ingredients:

• ¾ cup (170g) full-fat cottage cheese
• ¾ cup (150g) cooked green lentils
• 1 cup roasted cherry tomatoes; ½ avocado, sliced
• Olive oil, lemon juice, salt, pepper, fresh herbs

Instructions:

1. Roast cherry tomatoes with olive oil and salt at 400°F for 15 minutes until burst.
2. Season warm lentils with lemon juice, salt, and pepper.
3. Build bowl: cottage cheese as base, warm lentils on top, roasted tomatoes, avocado slices. Finish with olive oil and fresh herbs.

9. Chicken and Quinoa Stuffed Peppers — 38g Protein | 8g Fiber

The meal prep classic that always works. Make six on Sunday, reheat all week.

Ingredients (makes 4 peppers):

• 4 large bell peppers, tops removed and seeds cleared
• 250g ground chicken
• ½ cup (90g) cooked quinoa
• ½ cup black beans; ½ cup corn; ½ cup salsa
• ½ cup shredded cheese; salt, cumin, garlic powder

Instructions:

1. Preheat oven to 375°F. Brown ground chicken with cumin, garlic powder, and salt. Drain excess liquid.
2. Mix cooked chicken with quinoa, black beans, corn, and salsa.
3. Fill each pepper tightly. Top with shredded cheese.
4. Place in baking dish, cover with foil, bake 25 minutes. Remove foil, bake 10 more minutes until cheese is golden.

10. High Protein Lentil Soup — 31g Protein | 16g Fiber

Second highest fiber recipe on the list. Add Greek yogurt to the bowl to push protein past 30g.

Ingredients:

• 1 cup (200g) red lentils, rinsed
• 1 can (400g) diced tomatoes
• 1 litre chicken or vegetable broth
• 1 onion, diced; 3 garlic cloves; 1 carrot, diced
• 1 tsp cumin, 1 tsp turmeric, ½ tsp smoked paprika, olive oil, salt
• ½ cup (120g) Greek yogurt per bowl to serve

Instructions:

1. Sauté onion, garlic, and carrot in olive oil for 5 minutes. Add cumin, turmeric, and paprika. Cook 1 minute.
2. Add lentils, diced tomatoes, and broth. Bring to a boil.
3. Reduce heat and simmer 20 minutes until lentils are completely soft.
4. Blend half the soup for a creamy-chunky texture. Season with salt. Serve with a large dollop of Greek yogurt and lemon juice.

11. Turkey Meatballs with Chickpea Pasta — 46g Protein | 11g Fiber

Chickpea pasta is the swap that most people make once and never go back from — higher protein, higher fiber, same comfort.

Ingredients:

• 300g ground turkey
• 1 egg, 2 tbsp breadcrumbs, 1 garlic clove (minced), salt, Italian seasoning
• 200g chickpea pasta (Banza or similar)
• 1½ cups marinara sauce

Instructions:

1. Mix ground turkey, egg, breadcrumbs, garlic, and Italian seasoning. Form into 16 meatballs.
2. Brown meatballs in olive oil over medium heat, turning to color all sides, about 8 minutes. Transfer to a plate.
3. Add marinara to the pan. Return meatballs. Simmer 10 minutes until cooked through.
4. Cook chickpea pasta per package. Serve meatballs and sauce over pasta with parmesan.

12. Pork Tenderloin with Split Pea Mash — 41g Protein | 14g Fiber

A more elegant version of meat and potatoes — split peas are higher in fiber than any potato preparation and absorb flavors well.

Ingredients:

• 300g pork tenderloin
• ¾ cup (150g) dried yellow split peas
• 500ml vegetable broth
• 1 tablespoon butter; salt, pepper, rosemary, garlic, olive oil

Instructions:

1. Simmer split peas in broth for 25–30 minutes until completely soft. Drain excess liquid. Mash with butter, salt, and pepper until smooth.
2. Season pork with salt, pepper, rosemary, and garlic. Sear in oil over high heat, 2 minutes each side.
3. Transfer to oven at 400°F for 12–15 minutes until internal temperature reaches 145°F (63°C). Rest 5 minutes before slicing.
4. Serve sliced pork over the split pea mash with pan juices drizzled over.

13. Chicken Tikka Masala with Red Lentils — 44g Protein | 13g Fiber

Classic tikka masala base with red lentils stirred in during simmering — they dissolve into the sauce and you wouldn’t know they were there from the texture.

Ingredients:

• 250g chicken breast, cubed
• ½ cup (100g) red lentils, rinsed
• 1 can (400g) coconut milk; 1 can (400g) crushed tomatoes
• 1 onion, diced; 3 garlic cloves; 1 tbsp ginger
• 2 tsp garam masala, 1 tsp cumin, 1 tsp turmeric, salt, oil

Instructions:

1. Sauté onion in oil 5 minutes. Add garlic, ginger, and spices. Cook 2 minutes.
2. Add crushed tomatoes and cook 5 minutes until sauce deepens in color.
3. Add chicken, red lentils, and coconut milk. Stir well. Bring to a boil.
4. Reduce heat and simmer 20 minutes until chicken is cooked through and lentils have dissolved into the sauce. Serve over basmati rice with naan.

14. High Protein Burrito Bowl — 48g Protein | 15g Fiber

The highest protein recipe on this list. Two protein sources — chicken and black beans — over brown rice with every topping that matters.

Ingredients:

• 200g chicken breast, sliced
• ½ cup (120g) black beans, drained
• ½ cup (90g) cooked brown rice
• ¼ cup corn; ¼ cup salsa; ¼ avocado
• 3 tablespoons Greek yogurt (sour cream substitute); lime, cilantro, cumin, chili powder, salt

Instructions:

1. Season chicken with cumin, chili powder, and salt. Cook in oil over medium-high heat 5–6 minutes until cooked and slightly charred at the edges.
2. Warm black beans separately with a pinch of cumin and salt.
3. Build bowl: brown rice base, chicken, black beans, corn, salsa, sliced avocado, Greek yogurt. Finish with lime juice and fresh cilantro.

🔗 More High-Fiber Recipes

Looking for fiber-focused meals without the protein goal?

30 high-fiber recipes organized by meal type — breakfasts, lunches, dinners, soups, and snacks. Full recipes with fiber counts for every one.

→ 30 Healthy High-Fiber Recipes You’ll Want to Make Every Week

Baked fish with legume-based sides — the protein and fiber combination that looks effortless.

15. Baked Cod with Black Bean Salsa — 35g Protein | 10g Fiber

Flaky white fish over a bright, protein-rich black bean salsa. 25 minutes, impressive presentation.

Ingredients:

• 200g cod fillet
• 1 can (400g) black beans, drained
• ½ cup corn; ½ red onion, diced; 1 jalapeño, minced
• Juice of 2 limes, fresh cilantro, cumin, olive oil, salt, pepper

Instructions:

1. Mix black beans, corn, red onion, jalapeño, lime juice, cilantro, and cumin. Season with salt. Set aside.
2. Season cod with salt, pepper, and a drizzle of olive oil. Bake at 400°F for 14–16 minutes until flaky.
3. Spoon bean salsa onto a plate. Place baked cod on top. Extra lime juice over everything.

16. Beef and Broccoli with Brown Rice — 42g Protein | 7g Fiber

The takeout classic done at home, with brown rice that adds fiber the restaurant version never bothers with.

Ingredients:

• 300g sirloin steak, thinly sliced against the grain
• 3 cups broccoli florets
• ½ cup (90g) cooked brown rice per serving
• 3 tbsp soy sauce, 1 tbsp oyster sauce, 1 tsp sesame oil, 1 tsp cornstarch, 3 garlic cloves, 1 tsp ginger

Instructions:

1. Mix soy sauce, oyster sauce, sesame oil, and cornstarch into sauce. Set aside.
2. Stir-fry beef slices in very hot oil 2 minutes. Remove and set aside.
3. Stir-fry broccoli 3 minutes. Add garlic and ginger, cook 1 minute.
4. Return beef. Add sauce and toss for 1–2 minutes until everything is glossy and coated. Serve over brown rice.

17. Greek Yogurt Marinated Grilled Chicken — 43g Protein | 5g Fiber

Greek yogurt marinade keeps chicken moist and adds protein to the marinade itself. Serve alongside any fiber-rich side for a complete meal.

Ingredients:

• 2 large chicken breasts (250g each)
• ½ cup (120g) full-fat Greek yogurt
• 3 garlic cloves (minced), juice of 1 lemon, 1 tsp cumin, 1 tsp paprika, salt, pepper, 1 tbsp olive oil

Instructions:

1. Mix Greek yogurt, garlic, lemon juice, cumin, paprika, olive oil, salt, and pepper into a marinade.
2. Coat chicken breasts fully and marinate at least 2 hours — overnight is better.
3. Grill over medium-high heat 6–7 minutes per side until internal temperature reaches 165°F (74°C).
4. Rest 5 minutes before slicing. Serve with a high-fiber side from this list — the lentil bowl or roasted veggie bowl work particularly well.

18. Egg White and Spinach Frittata — 30g Protein | 4g Fiber

High-protein breakfast or lunch. Egg whites deliver protein with almost no fat — add a side of beans to hit fiber targets.

Ingredients:

• 8 egg whites (or 1 cup liquid egg whites)
• 2 whole eggs
• 2 cups baby spinach; ½ cup cherry tomatoes, halved; ¼ cup feta cheese
• Garlic, olive oil, salt, pepper, Italian seasoning

Instructions:

1. Preheat oven to 375°F. Sauté garlic in an oven-safe skillet. Add spinach and cook until wilted. Add cherry tomatoes.
2. Whisk egg whites and whole eggs with salt, pepper, and Italian seasoning. Pour over vegetables.
3. Scatter feta on top. Cook on stovetop 2 minutes until edges begin to set.
4. Transfer to oven and bake 12–14 minutes until fully set. Slice into wedges.

19. Egg and Black Bean Breakfast Bowl — 30g Protein | 12g Fiber

Breakfast that actually keeps you full until lunch. Scrambled eggs over warm spiced black beans.

Ingredients:

• 3 large eggs
• 1 can (400g) black beans, drained (use ¾ of can)
• ¼ avocado, sliced; 2 tablespoons salsa
• Cumin, garlic powder, salt, olive oil, fresh cilantro

Instructions:

1. Warm black beans in a small pan with cumin, garlic powder, and salt for 3 minutes.
2. Scramble eggs in olive oil to your preferred consistency.
3. Bowl: warm black beans as base, scrambled eggs on top, sliced avocado, salsa, and fresh cilantro. Serve immediately.

20. Steak and Roasted Veggie Bowl — 45g Protein | 9g Fiber

Sliced flank steak over roasted broccoli, sweet potato, and red pepper — a weeknight dinner that genuinely fills you.

Ingredients:

• 250g flank steak or sirloin
• 2 cups broccoli florets; 1 medium sweet potato, cubed; 1 red pepper, sliced
• Olive oil, garlic powder, salt, pepper, balsamic glaze to finish

Instructions:

1. Toss vegetables in olive oil, garlic powder, salt, and pepper. Roast at 425°F for 22–25 minutes until edges are caramelized.
2. Season steak with salt and pepper. Sear in a very hot pan or grill 3–4 minutes per side for medium. Rest 5 minutes.
3. Slice steak thinly against the grain. Build bowl with roasted veg and steak slices. Drizzle with balsamic glaze.

21. Tofu and Edamame Power Bowl — 33g Protein | 12g Fiber

The fully plant-based option that actually hits 30g protein. Firm tofu, edamame, and quinoa do the work together.

Ingredients:

• 200g extra-firm tofu, pressed and cubed
• ½ cup (78g) shelled edamame (frozen, thawed)
• ½ cup (90g) cooked quinoa
• 1 cup shredded purple cabbage; 1 carrot, julienned
• Sauce: 2 tbsp soy sauce, 1 tbsp tahini, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp honey, splash of water

Instructions:

1. Press tofu for 15 minutes to remove excess water. Cut into cubes. Pan-fry in sesame oil over medium-high heat for 6–8 minutes, turning until golden on all sides.
2. Whisk all sauce ingredients together until smooth.
3. Toss warm tofu in half the sauce.
4. Build bowl: quinoa base, tofu, edamame, shredded cabbage, and julienned carrot. Drizzle remaining sauce. Top with sesame seeds.

These meals prep well — cook once, eat well for the rest of the week.

⭐ Key Takeaways

• Protein and fiber together produce longer satiety than either alone — aim to combine a lean protein source with a legume or high-fiber vegetable in every meal.
• Legumes are the best dual-purpose ingredient — lentils, black beans, chickpeas, and edamame all provide both significant protein and significant fiber in one ingredient.
• Swap pasta for chickpea pasta — doubles the fiber and protein, same texture, same cooking method, no technique change required.
• Greek yogurt replaces sour cream in most recipes with nearly 3x the protein — use it as a topping on chili, burrito bowls, and soup.
• Red lentils dissolve into sauces invisibly — stir them into curries, stews, or tomato-based sauces and they disappear into the texture while adding fiber and protein quietly.
• The fastest recipes (tuna white bean salad at 10 minutes, egg black bean bowl at 15 minutes, shrimp stir-fry at 20 minutes) are good to know by heart for days when there’s no time to cook properly.