30 High-Protein, High-Fiber Dinners That Are Easy to Make (2024)

With at least 15 grams of protein and 6 g of fiber in each serving, these recipes will leave you feeling satisfied at the end of the day. Whole grains, legumes and sweet potatoes bring lots of slow-digesting fiber to these dishes, while ingredients like cheese, fish and tofu bump up the protein content. Whether you're in the mood for a simple grain bowl, a cozy casserole or a quick pasta dish, these recipes are perfect choices that only require 25 minutes of active time in the kitchen or less. Recipes like our Garlic Shrimp Spaghetti and Fruit, Veggie & Cheese Plate are healthy ways to load up on filling nutrients.

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Chicken Hummus Bowls

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The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.

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Garlic Shrimp Spaghetti

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This colorful garlic shrimp spaghetti is plenty garlicky, with a hint of acidity from lemon and white wine that complements the sweet shrimp. This flavorful shrimp pasta dinner is quick and easy, making it perfect for a weeknight. Serve with a green salad and a chunk of crusty bread to sop up any leftover sauce.

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Sloppy Joe Casserole

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Like sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal.

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Braised Lentils & Kale with Fried Eggs

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (4)

These braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an egg on top to pack in the protein. Microwaveable lentils need just a short time in the pan to finish cooking. If you have cooked or canned lentils on hand, you can use them in their place, but you may have to shave a few minutes off the cooking time so they don't get too soft. We like how the soft, runny yolk coats the dish. If you want a harder yolk, cover the pan and add 2 or 3 minutes to the cooking time.

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Chicken, Avocado & Quinoa Bowls with Herb Dressing

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (5)

Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

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Sheet-Pan Chicken Fajita Bowls

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (6)

Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

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Meal-Prep Chili-Lime Chicken Bowls

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (7)

Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

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Quick Shrimp Puttanesca

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (8)

Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.

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Fruit, Veggie & Cheese Plate

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (9)

This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style dinner at home or can be packed up and enjoyed as an outdoor picnic.

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Blackened Fish Tacos

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (10)

These blackened fish tacos pack a punch. The blackened fish gets plenty of flavor from herbs and spices, the salsa adds some zing and the cabbage provides a nice raw crunch.

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Salmon Sushi Grain Bowl

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (11)

Get all the delicious flavors of sushi without the time-consuming rolling with this quick grain bowl recipe. All you need is 15 minutes to get this healthy dinner on the table or to pack it up for lunch at work.

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (12)

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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Black Bean-Cauliflower 'Rice' Bowl

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This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check—and makes for quicker prep.

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Baked Halibut with Brussels Sprouts & Quinoa

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Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

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Pan-Seared Steak with Crispy Herbs & Escarole

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (15)

This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.

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Spinach & Artichoke Dip Pasta

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If you've ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.

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Cheesy Chicken Pasta Bake

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This chicken pasta bake is cheesy with a smoky kick, thanks to the combination of chipotle peppers and smoked Gouda cheese. If you want to mellow the smoky flavor, regular Gouda works just as well. Spray the foil lightly with cooking spray or brush it with a little oil to prevent the cheesy topping from sticking. Serve with a simple side salad or garlic-roasted broccoli.

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Steak Sandwiches

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (18)

This steak sandwich features savory skirt steak paired with earthy mushrooms and peppery arugula. The bread is slathered with a horseradish-mustard spread with creamy spreadable cheese at its base to pull everything together.

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Kale, Sausage & Pepper Pasta

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This healthy sausage and kale pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach.

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Turkey Meatballs with Linguine & Fresh Tomato Sauce

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For this healthy turkey meatball recipe, lean ground turkey is mixed with fresh mushrooms, oats, garlic, spices and a little Parmesan cheese for a meatball that's moist, delicious and has more fiber and less saturated fat than a traditional beef and pork version. Serve these tasty meatballs over whole-grain pasta with fresh tomato sauce for a satisfying take on spaghetti and meatballs, and save the leftovers to stuff into sandwiches.

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Chicken Fajita Bowls

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These satisfying bowls are chock-full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur—a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.

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Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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This healthy, superfast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.

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Turkey, Cheese & Veggie Plate

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This colorful picnic dinner idea features tasty munchies you don't need utensils for and mild flavors that kids prefer, like deli meat, cheese and crunchy raw veggies. It's easy to assemble this complete menu, and adults will enjoy it as much as the kids. The menu calls for store-bought hummus and cookies, but you can easily make them yourself.

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One-Pot Spinach, Chicken Sausage & Feta Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

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Green Goddess Grain Bowl

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This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch that's ready in just 15 minutes.

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Toaster-Oven Tostadas

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Would you believe us if we said you can have restaurant-style tostadas at home in just 15 minutes? It's no problem! Simply layer black beans and Cheddar onto corn tortillas and toast in the toaster oven.

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Stuffed Sweet Potato with Hummus Dressing

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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic five-ingredient lunch for one!

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Baked Fish & Kale Lavash Wraps

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Controlling moisture is key to avoiding soggy lavash in this recipe, so be sure to squeeze as much liquid from the greens as possible. Look for lavash with large sandwich wraps at the grocery store. We prefer the flakier texture of rectangular lavash—the round ones are more like big flour tortillas and bake up a little gummy.

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Salmon Rice Bowl

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30 High-Protein, High-Fiber Dinners That Are Easy to Make (30)

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

30 High-Protein, High-Fiber Dinners That Are Easy to Make (2024)

FAQs

What meal is high in protein and fiber? ›

Lentils and rice

You can have lentils and rice to make it a complete meal rich in proteins and fiber. Lentils are also rich in iron and vitamin. Also, you can add some vegetables like peas, carrots, onions and cauliflower in your rice to make it all the more nutritious.

Legumes, nuts and seeds	Serving size (grams)	Total fiber (grams)*
Lentils, boiled	1 cup (198)	15.5
Black beans, boiled	1 cup (172)	15.0
Cannellini, Navy, Great Northern beans, canned	1 cup (180)	13
Chia seeds	1 ounce (28.35)	10.0

What is a simple protein meal for the elderly? ›

A grilled chicken breast is quick, simple and tasty to add to a plate of vegetables or high protein grains. Add some cheese. Cheese adds flavour and is a nice start or finish to a meal. Try a cup of cottage cheese, a few slices of hard cheese or sprinkling cheese onto your soup as a finishing touch!

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What is the best protein for 70 year olds? ›

The Best Sources. Meat, poultry, seafood, and dairy provide protein, as you probably know. But you can also get plenty from plant sources such as beans, lentils, nuts, seeds, soy, and whole grains. The main difference between animal and plant proteins is the variety of amino acids they contain.

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Is peanut butter a good protein for seniors? ›

Peanut butter is a great source of protein. Having it on toast is a great, easy and convenient way for the elderly to incorporate it into their diet.

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What snack has fiber and protein? ›

Granola made with oats, nuts and dried fruit

If you're not sure where to start, opt for add-ins like slivered almonds, dried cherries or raisins, and seeds, such as flaxseeds or chia seeds. These combinations provide a satisfying mix of fiber, protein and healthy fats.

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Should you eat fiber and protein together? ›

They also work together to promote healthy digestions which, while making your bowel movements more regular, will promote overall health and a sense of wellbeing. By making sure that protein and fiber both make their way into your diet, you'll be making wise decisions for weight loss and general health.