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.
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.”
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!”
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.”
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.”
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.”
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.”
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!”
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.”
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.”
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.”
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.”
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.”
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.”
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!”
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!
