Healthy Recipes Cooking Methods Quick & Easy Healthy 10-Minute Recipes 21 10-Minute, High-Fiber Lunches with 5 Ingredients or Less By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on September 7, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Whether you're prepping lunch for a day at the office or needing a quick meal at home, make sure these 10-minute lunches are on your list. These lunches have at least 6 grams of fiber per serving, which can help you maintain a healthy weight, reduce odds of developing diabetes and much more. Plus they have no more than five ingredients (excluding essentials like salt, pepper and oil) so your meal will be as simple as it is delicious! You’ll want to try options like our Avocado, Tomato & Chicken Sandwich or our Mason Jar Power Salad with Chickpeas & Tuna for a nutritious fiber-rich lunch that’ll help you feel satisfied and energized. 01 of 21 English Muffin Pizza with Tomato & Olives Ted & Chelsea Cavanaugh This pizza-inspired English muffin topped with tomato, cheese, olives and oregano does triple duty—it's great as a snack or as part of a delicious breakfast or lunch. View Recipe 02 of 21 Avocado, Tomato & Chicken Sandwich In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread. View Recipe 03 of 21 Couscous & Chickpea Salad Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh. View Recipe 04 of 21 Mason Jar Power Salad with Chickpeas & Tuna This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender. View Recipe 05 of 21 Falafel Tabbouleh Bowls with Tzatziki Meal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients—greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon. View Recipe 06 of 21 Strawberry-Chocolate Smoothie This creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It's so decadent you might want it as a dessert, too. View Recipe 07 of 21 Chopped Salad with Sriracha Tofu & Peanut Dressing Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts. View Recipe 08 of 21 Roasted Veggie Mason Jar Salad This vegan Mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. View Recipe 09 of 21 Strawberry-Pineapple Smoothie Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture. View Recipe 10 of 21 Brussels Sprouts Salad with Crunchy Chickpeas This healthy high-fiber salad comes together in just 10 minutes, thanks to preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. View Recipe 11 of 21 Chocolate-Peanut Butter Protein Shake Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter. View Recipe 12 of 21 Whole-Wheat Veggie Wrap Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber. View Recipe 13 of 21 Roasted Veggie & Hummus Pita Pockets These satisfying and tasty pita-pocket sandwiches are packed with roasted veggies and greens. A spread of hummus adds creaminess and keeps everything from falling out. View Recipe 14 of 21 Chopped Veggie Grain Bowls with Turmeric Dressing These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa. View Recipe 15 of 21 Blueberry-Banana Smoothie (Batido) Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup. View Recipe 16 of 21 Power Greens Salad with Baked Tofu & Honey-Mustard Vinaigrette This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. Sprinkle on a little crunch with slivered almonds, and just a hint of tropical sweetness with unsweetened coconut. The vinaigrette rounds out the dish with tangy-sweet kick. View Recipe 17 of 21 Bacon and Avocado Topped Baked Potato A baked russet potato is topped with crumbled bacon, diced avocado, salsa, and shredded Colby Jack cheese—a meal in itself! View Recipe 18 of 21 Sprouted-Grain Toast with Peanut Butter & Banana Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast. View Recipe 19 of 21 Chickpea & Veggie Grain Bowl This high-fiber vegetarian grain bowl is packed with colorful veggies and plant-based protein to keep you feeling energized and satisfied. View Recipe 20 of 21 Spring Green Salad with Hard-Boiled Eggs This salad capitalizes on fresh spring produce and gets a simple protein boost from hard-boiled eggs. Meal-prep this healthy lunch salad by mixing the salad base together and simmering a batch of hard-boiled eggs on the weekend. Then you'll be ready to just add one or two eggs with a drizzle of tangy vinaigrette for the simplest spring salad-to-go. View Recipe 21 of 21 Peanut Butter-Banana Roll-Ups These healthy roll-ups with peanut butter and bananas make eating lunch fun! Kids will love this bite-size version of the sandwich. Try sunflower seed butter as an allergy-friendly alternative. View Recipe Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Was this page helpful? Thanks for your feedback! Tell us why! Other Submit