5 High-Fiber Recipes To Keep You Full

Fiber's the key to feeling full. Satiate your stomach and satisfy your palate with these delicious recipes.

Trivia time! How much fiber should the average person between 18 and 50 years old consume daily? The answer: 25 grams of fiber if you're a woman, and 30-38 if you're a man. Yep, you read that right. If you suddenly find yourself sweating in your seat and worrying about how little fiber you've been eating, don't fear—Skinny Mom is here.

Because fiber is so important for digestive health, weight loss, and even managing your cholesterol, we've compiled five delicious high-fiber recipes to help meet your daily goal and keep your pipes working regularly.

Great ready to whip these up and dig in!

1. Southwest Overnight Breakfast Casserole

Breakfast casseroles aren't just for church potlucks. This delicious casserole can be easily prepped the night before so that the stress is taken out of your morning meals. With 5 grams of fiber and only 168 calories per serving, this breakfast dish will keep you full and deliver a bevy of beneficial nutrients.



Ingredients

Extra-virgin olive oil 1/2 tbsp


Bell pepper, diced 1


Onion, diced 1


Diced green chilies 1 4-oz. can


Garlic powder 1/2 tsp


Chili powder 1/4 tsp


Red pepper flakes 1/8 tsp


Eggs 5


Egg whites 4


Skim milk 1 cup


Salt 1/4 tsp


Black pepper to taste


Light whole-grain sandwich bread 10 slices


Low-sodium sliced ham, cut into 1-inch pieces 1/4 lb.


Roma tomatoes, seeded and diced 2


Shredded cheese 1 cup


Directions
  1. Grease a 9x13 casserole dish with cooking spray and set aside.
  2. Heat a large skillet over medium-high heat and add the oil, bell pepper, and onion. Cook until vegetables begin to soften, about 4-6 minutes.
  3. Reduce the heat to medium-low and add the diced green chilies, garlic powder, chili powder, and red pepper flakes, cooking for an additional 1-2 minutes. Remove the skillet from the heat.
  4. In a large mixing bowl, or in the bowl of a stand mixer with the whisk attachment, whisk together the eggs, egg whites, milk, salt, and pepper.
  5. Slice the bread into 1-2-inch cubes and place on the bottom of the prepared casserole dish.
  6. Spread the ham, cooked vegetables, and tomatoes over the bread. Pour the egg mixture over the casserole, and tightly cover the casserole dish with foil. Store in the refrigerator for several hours or overnight.
  7. When ready to bake, preheat the oven to 350 degrees F. Top the casserole with cheese, and bake uncovered for 35-40 minutes or until the eggs are set.

Nutrition Facts
Serving size: one 3x4-inch square
Recipe yields: 9 servings
Amount per serving
Calories 168
Fat7 g
Carbs17 g
Protein15 g

2. Balsamic Roasted Chicken and Vegetables

This yummy dish clocks in at 8 grams of fiber per serving. The balsamic marinade is what makes this meal especially special. With its soothing, earthy flavor, your whole family will scarf it down without any complaints. It heats up great for lunch, too!



Ingredients

Boneless, skinless chicken breasts 4 (4 oz. each)


Small sweet potatoes, peeled and cubed in 1-inch pieces 2


Parsnip, peeled and cubed in 1-inch pieces 1 large


Onion, quartered 1


Extra-virgin olive oil 1 tbsp


Fresh rosemary, chopped 1 tbsp


Salt 1/2 tsp


Black pepper to taste


Marinade

Balsamic vinegar 1/4 cup


Sugar-free maple syrup 1/4 cup


Brown Sugar 1 tbsp


Directions
  1. In a small mixing bowl, whisk together the marinade ingredients. Pour the marinade into a large resealable bag with the chicken. Refrigerate for at least 30 minutes (and up to overnight).
  2. Preheat the oven to 400 degrees F. Spray a rimmed baking sheet with nonstick cooking spray, or use a silicone baking mat with no cooking spray. Set aside.
  3. In a large mixing bowl, add the vegetables, oil, and rosemary, and toss to evenly coat.
  4. Arrange the vegetables in a single layer on the prepared baking sheet, and season with 1/4 teaspoon salt and black pepper. Cook for 30 minutes until they begin to brown and soften.
  5. After 30 minutes, turn the vegetables with a spatula, and place the chicken in the center of the sheet. Discard the remaining marinade. Season the chicken with the remaining 1/4 teaspoon salt and black pepper.
  6. Cook for an additional 28-30 minutes, or until the vegetables are fork tender and the chicken has reached an internal temperature of 165 degrees F.

Nutrition Facts
Serving size: 1 chicken breast and 3/4 cup vegetables
Recipe yields: 4 servings
Amount per serving
Calories 356
Fat6 g
Carbs51 g
Protein26 g

3. Santa Fe Chopped Salad

Do you ever have cravings for a really, really good salad? We do too! Too often, salads let us down with bland flavors, but not this one. This recipe is jam-packed with delicious flavors and rich tang. With 7 grams of fiber and only 219 calories per serving, it's a satisfaction-guaranteed meal.



Ingredients

Extra-virgin olive oil 1 tsp


Fresh corn on the cob 2 ears (about 2 cups total)


Red onion, thinly sliced 1/2 cup


Cumin 1/2 tsp


Chili powder 1/8 tsp


Salt 1/4 tsp


Black pepper 1/8 tsp


Lime juice 1 lime


Romaine lettuce 3 hearts


Reduced-fat mild cheddar shredded cheese 1/4 cup


Dressing

Ranch yogurt dressing 3/4 cup


Low-sugar barbecue sauce 1/4 cup


Optional

Lightly salted tortilla strips to taste


Directions
  1. Heat the olive oil in a large skillet over medium heat.
  2. Slice the kernels off of the ears of corn, and add them and the onion to the heated skillet. Season them with the cumin, chili powder, salt, and pepper. Cook for 8-10 minutes, stirring occasionally until the onions are soft. Squeeze the juice of half of the lime into the skillet, stir, and transfer the contents to a plate; set aside to cool.
  3. Chop the lettuce into bite-sized pieces; wash in a salad spinner, and transfer to a large serving bowl.
  4. In a medium bowl, combine the beans, tomatoes, reserved roasted corn, onions, and cheddar cheese.
  5. Prepare the dressing: In a small bowl, whisk together the ranch dressing, barbecue sauce, and the remaining juice of half of the lime.
  6. To serve, place two cups of lettuce in a bowl and top with a heaping 3/4 cup of the bean mixture. Top with optional tortilla strips.

Nutrition Facts
Serving size: 2 cups lettuce, 3/4 cup corn mixture, 2 1/2 tbsp. dressing
Recipe yields: 6 servings
Amount per serving
Calories 219
Fat6 g
Carbs39 g
Protein9 g

4. Easy Cheesy Burrito Skillet

This burrito is as delicious as it is easy to make. Skip the fast-food drive-thru and instead make this delicious one-pan meal that's packed with melted cheese, avocado, and ground turkey. Did I mention it has 9 grams of fiber and 25 grams of protein per serving? It's a nutritional and taste win-win! Feel free to substitute ground turkey with chicken, beef, or pork, and season it to meet your favorite flavor profile.



Ingredients

Extra-virgin olive oil 2 tsp


Onion, diced 1


Ground turkey 1 lb.


Chili powder 1 tbsp


Garlic powder 1/4 tsp


Onion powder 1/4 tsp


Dried oregano 1/4 tsp


Cumin 1/2 tsp


Salt 1/2 tsp


Paprika 1/4 tsp


Reduced-sodium red kidney beans, drained and rinsed 1 15-oz. can


Chunky salsa 1 cup


Water 1 cup


6-inch whole-wheat tortillas, cut into 1-inch strips 3


Reduced-fat Mexican shredded cheese 3/4 cup


Optional garnishes

Avocado, diced


Tomato, diced


Yogurt/sour cream


Green onions


Directions
  1. Heat a large skillet over medium-high heat, and add the oil and onion, cooking the onion for 2-3 minutes.
  2. Add the turkey, breaking it up with a wooden spoon as it cooks.
  3. When the meat is fully cooked, add the chili powder, garlic powder, onion powder, oregano, cumin, salt, and paprika, stirring it all together with the meat.
  4. Reduce the heat to medium-low, and add the beans, salsa, and water. Stir everything together, and cook at a low simmer for 4-5 minutes.
  5. Stir in the tortilla strips, making sure to push them around in the pan so they are coated and soft, about 2 minutes.
  6. Remove the skillet from the heat, and add the cheese over the top. Let stand for 5 minutes until the cheese melts.
  7. Top with optional avocado, tomatoes, yogurt, or sour cream, and green onions as desired.

Nutrition Facts
Serving size: 1 cup (without optional ingredients)
Recipe yields: 6 servings
Amount per serving
Calories 275
Fat11 g
Carbs22 g
Protein25 g

5. Slow Cooker Beef Stroganoff

This meal might already be one of your favorites, but you're likely chowing down on the unhealthy version that's loaded with fat and calories. Next time you get a craving for creamy stroganoff, reach for the skinny version instead! This stroganoff tastes amazing, has 6 grams of fiber, and packs a whopping 29 grams of protein per serving.



Ingredients

Lean stew beef, cut into 1-inch cubes 1 1/2 lbs.


Baby bella (cremini) mushrooms, thinly sliced 2 8-ounce containers


Campbell's Healthy Request Condensed cream of mushroom Soup 1 10.5-ounce can


Onion, diced 1 small


Low-sodium beef broth (I like Pacific Organic) 3/4 cup


Cooking sherry or low-sodium beef broth 2 tbsp


Worcestershire sauce 2 tbsp


Minced garlic 2 tbsp


Salt 2 tsp


Black pepper 2 tsp


Whole-grain egg noodles, dry 12 oz.


Plain 0% fat Greek yogurt 1 cup


Fresh parsley, chopped 2 tbsp


Directions
  1. Place the meat, mushrooms, mushroom soup, onion, beef broth, sherry, Worcestershire sauce, garlic, salt, and black pepper in the slow cooker and stir together.
  2. Cook on high for 3 hours or low heat for 6 hours. About 30 minutes before cooking time is up, bring a large pot of salted water to a boil over high heat. Cook the noodles to al dente according to package directions.
  3. Drain the noodles, and add to the slow cooker along with the yogurt. Stir to combine, and heat through on low heat before serving.
  4. Serve garnished with the parsley.

Nutrition Facts
Serving size: 1-1/2 cups
Recipe yields: 8 servings
Amount per serving
Calories 323
Fat8 g
Carbs40 g
Protein29 g