Healthy Recipes Nutrient-Focused Diets High-Fiber Recipes High-Fiber Lunch Recipes 21 High-Fiber Lunches Ready in 20 Minutes 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 Updated on October 22, 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 Photo: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Thinking about your lunch break? These delicious 20-minute lunches are perfect for an easy and nourishing bite! Each serving of these dishes has at least 6 grams of fiber, which is a key nutrient that will help keep you satisfied longer and can also support weight loss. Try options like our High-Protein Tuna-Chickpea Salad Sandwich and Spinach Salad with Quinoa, Chicken & Fresh Berries for a quick and flavorful lunch. 01 of 21 Eat-the-Rainbow Vegetable Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. View Recipe 02 of 21 High-Protein Tuna-Chickpea Salad Sandwich Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor. View Recipe 03 of 21 3-Ingredient Brie & Jam Wrap Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Grab your favorite-flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch. View Recipe 04 of 21 Spinach Salad with Quinoa, Chicken & Fresh Berries Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless Here, we keep prep time short by using rotisserie chicken and a pouch of microwaveable quinoa in this flavorful salad. If you're packing this grain bowl for work, combine the dressing ingredients in a small container. When you're ready to eat, shake the dressing well, add it to the salad and toss. View Recipe 05 of 21 Buffalo Chickpea Salad Photographer: Rachel Marek, Food Stylist: Lauren McAnelly We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling. View Recipe 06 of 21 Spinach Salad with Quinoa, Chicken & Fresh Berries Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless Here, we keep prep time short by using rotisserie chicken and a pouch of microwaveable quinoa in this flavorful salad. If you're packing this grain bowl for work, combine the dressing ingredients in a small container. When you're ready to eat, shake the dressing well, add it to the salad and toss. View Recipe 07 of 21 Kale, Quinoa & Apple Salad Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall This kale, quinoa and apple salad is perfect for fall. Fresh apples bring crisp autumn flavor, and the kale breaks down when it's massaged with the dressing. Nuts, fennel and quinoa add more layers of texture, while blue cheese lends a savory note. View Recipe 08 of 21 Get Your Greens Wrap Sara Haas This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess, and edamame provides some plant-based protein. View Recipe 09 of 21 Chicken Caprese Sandwich Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely This chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand. View Recipe 10 of 21 Chopped Salad with Chicken & Creamy Chipotle Dressing Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite. View Recipe 11 of 21 Egg Salad English-Muffin Sandwich Brie Passano When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free. View Recipe 12 of 21 One-Pot Chicken Pasta with Cajun Seasonings Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless This one-pot chicken pasta dish with Cajun seasonings is a snap to whip up. Here we use the technique of stirring often to help the starches release for natural creaminess. We love the spicy flavor profile of Cajun seasoning, but you can substitute different spices depending on what you have on hand. View Recipe 13 of 21 Chickpea Tuna Salad Photography / Caitlin Bensel, Food Styling / Ruth Blackburn This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving). View Recipe 14 of 21 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad This simple lunch comes together in just 10 minutes, making it a great option for busy days. View Recipe 15 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 16 of 21 Farro Salad with Arugula, Artichokes & Pistachios Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup! View Recipe 17 of 21 Lemon Shrimp & Orzo Salad Consider making a double batch of this easy pasta salad—it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like. View Recipe 18 of 21 Butternut Squash, Tomato, Chard & Chickpea Soup This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish! View Recipe 19 of 21 Southwest Black-Bean Pasta Salad Bowls In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad—shortcut ingredients you can often find at your local specialty grocery store—this meal-prep lunch is one you'll get excited for. View Recipe 20 of 21 Avocado Toast with Burrata Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly bite. View Recipe 21 of 21 Chopped Chicken & Sweet Potato Salad This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead. 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