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Our 18 Most Popular High-Protein High-Fiber Dinner Recipes
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Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Take the guesswork out of dinner tonight with these high-protein and high-fiber dinner recipes. Not only do they have at least 15 grams of protein and 6 grams of fiber per serving, they also are some of the most popular among EatingWell readers, so you know that these recipes are just as delicious as they are nutritious. Try our Marry Me White Bean & Spinach Skillet, which can help regulate your digestion with its 12 grams of fiber per serving. Or, make our Chickpea & Sweet Potato Grain Bowls and get a boost of plant-based protein that will help keep you full for longer.
01 of 18
High-Protein Anti-Inflammatory Veggie Soup
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This high-protein anti-inflammatory soup is a hearty dish designed to nourish you and fight inflammation in your body. This plant-based soup features lentils, which offer plenty of protein and fiber to make the soup satisfying. Together with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.
02 of 18
Marry Me White Bean & Spinach Skillet
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This Marry Me White Bean & Spinach Skillet is a different take on Marry Me Chicken—a dish traditionally made with chicken coated in a sun-dried tomato cream sauce. By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve given it a vegetarian spin. You’ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.
03 of 18
Marry Me Lentils
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This Marry Me Lentils recipe is a plant-based twist on the classic Marry Me Chicken, featuring tender lentils simmered in a creamy sun-dried tomato and garlic sauce. Packed with protein and fiber, this dish delivers a rich, comforting texture using lentils in place of chicken. We love sopping up the sauce with toasted whole-grain bread, but feel free to pair it with brown rice, quinoa or whole-wheat pasta instead.
04 of 18
One-Skillet Cheesy Ground Chicken Pasta
Make this cheesy ground chicken pasta recipe for a busy weeknight dinner. Serve with a simple side salad and a glass of red wine.
05 of 18
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum (a gluten-free ancient grain) is packed with fiber and essential nutrients that aid digestion and support gut health, and the deliciously tangy yogurt-based drizzle offers a probiotic boost.
06 of 18
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This creamy orzo with white beans and sun-dried tomatoes is the ultimate weeknight winner, ready in just 30 minutes! This comforting dish combines tender orzo, protein-packed white beans and tangy sun-dried tomatoes in a creamy garlic-and-herb cheese sauce. This one-pot meal is both quick and satisfying, perfect for those busy evenings when you want something hearty without the hassle.
07 of 18
Salmon Rice Bowl
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
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.
08 of 18
Sheet-Pan Salmon with Sweet Potatoes & Broccoli
The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.
09 of 18
Marry Me Chickpea Soup with Kale
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.
10 of 18
Creamy Lemon-Parmesan Broccoli & White Bean Casserole
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
This broccoli and white bean casserole is the ultimate comfort food dinner. This hearty dish combines tender broccoli and creamy white beans in a velvety lemon-Parmesan sauce with a bubbly, cheesy top. It’s perfect for cozy family dinners or for bringing to someone as part of a meal train. Serve it alongside a crisp green salad for a meal that feels like a warm hug on your plate.
11 of 18
Chicken Hummus Bowls
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.
12 of 18
High-Protein Black Bean Salad
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.
13 of 18
Black Bean–Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
14 of 18
Hearty Chickpea & Spinach Stew
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium to this healthy recipe for weight loss.
15 of 18
Creamy Garlic-Parmesan Butter Beans
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
These creamy garlic-Parmesan butter beans are a quick and comforting plant-based dinner. Velvety butter beans are simmered in broth with plenty of garlic and Parmesan cheese, creating a rich and flavorful stew-like dinner. Served with crusty bread for dipping, it’s the perfect cozy meal to whip up on a busy evening—hearty, warm and utterly delicious.
16 of 18
Caramelized Onion & Sun-Dried Tomato Pasta
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Abby Armstrong
This caramelized onion and sun-dried tomato pasta uses the fuss-free method of making caramelized onions in the oven, which requires very little stirring or attention. The onions, combined with sun-dried tomatoes and a splash of heavy cream, will make this super-savory pasta a hit with vegetarians and omnivores alike. If you’re looking for a boost of protein, serve it with roasted chicken or white beans on top.
17 of 18
Pea Soup
https://www.eatingwell.com/recipe/8066165/tres-leches-overnight-oats/?state=PREVIEW&et=1704825181693&kw=fakeAds
This simple pea soup recipe makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.
18 of 18
Sweet Potato–Black Bean Stuffed Peppers
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These delicious sweet potato–stuffed peppers are an easy anti-inflammatory meal, thanks to the combination of sweet potatoes, black beans and bell peppers, which are all packed with fiber and antioxidants. This vegetarian dinner calls for microwaveable brown rice for ease, but you can also use leftover brown rice if you have it on hand.
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11 Anti-Inflammatory Lunch Recipes for Better Gut Health
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Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
For lunch today, make one of these fresh and flavorful dishes. Highlighting anti-inflammatory and gut-healthy ingredients like yogurt, onions, beans and legumes, these recipes can help relieve inflammation's pesky symptoms like joint stiffness, mental fog and moodiness while supporting healthy digestion. Recipes like our Chickpea Grain Bowl with Feta & Tomatoes and our Turmeric Chicken and Avocado Wraps are nutritious and delicious lunch options you'll be wanting to make again and again.
01 of 11
Marry Me White Bean Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
02 of 11
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
03 of 11
Lemony Orzo & Tuna Salad with Broccoli
Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
04 of 11
Herb-Marinated Veggie & Chickpea Salad
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick.
05 of 11
5-Ingredient Avocado & Chickpea Salad
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.
06 of 11
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
07 of 11
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
08 of 11
Chickpea Salad Sandwich
Photographer: Caitlin Bensel, Food Stylist: Ruth Blackburn
This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
09 of 11
Anti-Inflammatory Sweet Potato Salad
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
This sweet potato salad is full of anti-inflammatory foods like cherries, kale, avocado and—of course—sweet potatoes, which are packed with antioxidants, fiber, vitamins and minerals to keep inflammation at bay. Don’t skip the step of massaging the dressing into the kale—it helps soften it, and also helps the greens absorb more flavor from the sweet-tart dressing.
10 of 11
Chickpea Chopped Salad with Pita Chips
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Enjoy it as a side dish or add grilled or roasted chicken or salmon to make it a main dish.
11 of 11
Vegetarian Reubens with Russian Dressing
The spinach, mushroom and onion filling is so satisfying, you won't even miss the corned beef in this vegetarian take on a Reuben sandwich. This exceptional sandwich was inspired by a dish at the now-closed Penny Cluse Cafe in Burlington, Vermont.