Crave Less with 16 High-Fiber Recipes That Control Your Appetite

Craving control without boring food? These high-fiber recipes fill you up, keep you satisfied, and still taste like something you’d order on a good night out. We’re talking crunchy veggies, hearty grains, and beans that actually slap. Ready to stay full longer and still love every bite? Let’s cook.

1. Morning Glory Oats That Keep You Full Till Lunch

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Wake up to a bowl that eats like a muffin but with way more fiber. You’ll get sweetness from fruit, crunch from nuts, and creaminess from oats. It’s a power breakfast that doesn’t taste like “health food.”

Ingredients:

• 1 cup old-fashioned oats
• 1 1/2 cups unsweetened almond milk (or milk of choice)
• 1 medium carrot, grated
• 1 small apple, grated
• 2 tbsp raisins
• 1 tbsp ground flaxseed
• 1/2 tsp cinnamon
• 1 tbsp chopped walnuts
• 1 tsp honey or maple syrup (optional)
• Pinch salt

Instructions:

1. Combine oats, almond milk, carrot, apple, raisins, flaxseed, cinnamon, and salt in a saucepan.
2. Simmer over medium heat for 6–8 minutes, stirring until creamy.
3. Top with walnuts and honey, then serve warm.

Want it colder? Chill overnight for a killer overnight oats version. Add a spoon of Greek yogurt for extra protein and even more staying power.

2. Roasted Chickpea Power Salad With Lemon-Tahini Swagger

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Crunchy, zesty, and wildly satisfying, this salad shows off chickpeas in their crispiest form. The lemon-tahini dressing ties it all together with restaurant-level flair. Perfect for meal prep or a desk lunch you’ll actually look forward to.

Ingredients:

• 1 can (15 oz) chickpeas, drained and patted dry
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 4 cups mixed greens
• 1 cup chopped cucumber
• 1 cup grape tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tbsp tahini
• 1 lemon, juiced
• 1 tsp maple syrup
• 2–3 tbsp water to thin
• Salt and pepper to taste

Instructions:

1. Toss chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper. Roast at 425°F (220°C) for 20–25 minutes until crisp.
2. Whisk tahini, lemon juice, maple syrup, water, salt, and pepper until smooth.
3. Assemble greens, cucumber, tomatoes, onion, and parsley. Top with roasted chickpeas and drizzle dressing.

Add cooked farro or quinoa if you want extra heft. Pro tip: roast two cans of chickpeas so you have snacks for later. You’ll thank yourself.

3. Black Bean Breakfast Tacos That Kick Boring Eggs To The Curb

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These tacos pack fiber and protein so you feel full without a food coma. They’re fast, customizable, and borderline addictive. Breakfast, brunch, or honestly, any time tacos sound right (always).

Ingredients:

• 1 tbsp olive oil
• 1/2 small red onion, diced
• 1 clove garlic, minced
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 4 small corn tortillas
• 2 eggs, scrambled (optional)
• 1/2 avocado, sliced
• 1/4 cup salsa
• Fresh cilantro, lime wedges, salt, and pepper

Instructions:

1. Sauté onion in olive oil for 3 minutes. Add garlic, beans, cumin, and chili powder; cook 3–4 minutes and mash slightly.
2. Warm tortillas in a dry skillet. If using eggs, scramble them separately.
3. Assemble tacos with beans, eggs, avocado, and salsa. Finish with cilantro, lime, salt, and pepper.

Skip the eggs for a plant-based win. Add pickled onions or shredded cabbage for extra crunch and fiber.

4. Lentil Bolognese That Hugs Your Pasta And Your Appetite

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Hearty, rich, and incredibly satisfying, this sauce gives classic comfort without the mid-afternoon snack attack. Lentils bring a meatiness you won’t miss. Serve it with your favorite pasta or spoon it over polenta.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 3 cloves garlic, minced
• 1 cup dry brown or green lentils, rinsed
• 1 can (28 oz) crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• 2 cups vegetable broth
• Salt and pepper
• 12 oz whole-wheat pasta
• Fresh basil and grated Parmesan (optional)

Instructions:

1. Sauté onion, carrot, and celery in olive oil for 6 minutes. Add garlic and cook 1 minute.
2. Add lentils, tomatoes, tomato paste, oregano, red pepper, broth, salt, and pepper. Simmer 25–30 minutes until lentils are tender and sauce thickens.
3. Cook pasta according to package. Toss with sauce and top with basil and Parmesan.

Swap in chickpea pasta for extra fiber. Leftovers freeze like a dream, FYI.

5. Crunchy Kale, Apple & Farro Bowl With Maple-Dijon Vibes

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This bowl balances hearty grain, tart apple, and chewy kale for a texture party. It holds up in the fridge, so lunch tomorrow is handled. Sweet, tangy, and wildly filling.

Ingredients:

• 1 cup farro, cooked and cooled
• 4 cups curly kale, shredded
• 1 apple, thinly sliced
• 1/4 cup dried cranberries
• 2 tbsp pumpkin seeds
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp maple syrup
• Salt and pepper

Instructions:

1. Whisk olive oil, vinegar, Dijon, maple syrup, salt, and pepper.
2. Massage kale with half the dressing for 1–2 minutes until tender.
3. Toss in farro, apple, cranberries, and pumpkin seeds. Add remaining dressing.

Add crumbled goat cheese or feta if that’s your love language. Swap farro for barley or quinoa as needed.

6. Smoky Split Pea Soup That Eats Like Dinner

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Thick, cozy, and packed with fiber, this soup keeps you full for hours. Smoked paprika brings depth without meat. It’s budget-friendly and freezes beautifully.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 2 cups dried split peas, rinsed
• 6 cups vegetable broth
• 1 tsp smoked paprika
• 1 bay leaf
• Salt and pepper

Instructions:

1. Sauté onion, carrots, and celery in olive oil for 6–7 minutes. Add garlic and cook 1 minute.
2. Add split peas, broth, smoked paprika, bay leaf, salt, and pepper. Simmer 50–60 minutes until peas are soft.
3. Partially blend with an immersion blender for extra creaminess. Adjust seasoning.

Stir in chopped spinach at the end for color and more fiber. Serve with a slice of whole-grain toast to make it a full meal.

7. Sweet Potato & Black Bean Enchilada Skillet

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All the enchilada comfort without the fussy rolling. Sweet potatoes add creamy sweetness, while beans bring major fiber. It’s a one-pan weekday hero.

Ingredients:

• 1 tbsp olive oil
• 1 large sweet potato, diced small
• 1/2 red onion, diced
• 1 clove garlic, minced
• 1 can (15 oz) black beans, rinsed
• 1 cup corn kernels (frozen or fresh)
• 1 1/2 cups enchilada sauce
• 6 corn tortillas, cut into strips
• 1/2 cup shredded cheese (optional)
• Cilantro, lime, salt, and pepper

Instructions:

1. Sauté sweet potato and onion in olive oil for 8–10 minutes until tender. Add garlic for 1 minute.
2. Stir in beans, corn, enchilada sauce, and tortilla strips. Simmer 5 minutes.
3. Top with cheese if using; cover until melted. Finish with cilantro and lime.

Add diced bell pepper or a handful of spinach for more veg. Serve with sliced avocado for creaminess and extra fiber.

8. Berry Chia Pudding That Basically Tastes Like Dessert

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Thick, creamy, and loaded with omega-3s, this dessert-for-breakfast keeps hunger on mute. It takes five minutes to prep and chills while you sleep. Win-win.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/2 tsp vanilla extract
• 1 tsp maple syrup (optional)
• 1/2 cup mixed berries, fresh or frozen
• 1 tbsp unsweetened shredded coconut (optional)

Instructions:

1. Whisk chia seeds, almond milk, vanilla, and maple syrup.
2. Refrigerate 4 hours or overnight, stirring once after 15 minutes to prevent clumps.
3. Top with berries and coconut to serve.

Add a scoop of protein powder for extra satiation. Layer with granola for crunch if you like drama in your parfaits.

9. Spicy Turmeric Lentil Lettuce Wraps

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Light to hold, heavy on satisfaction. Curried lentils tucked into crisp lettuce give you crunch, heat, and fiber in every bite. Great for parties or quick lunches.

Ingredients:

• 1 tbsp olive oil
• 1/2 onion, minced
• 2 cloves garlic, minced
• 1 tsp turmeric
• 1 tsp curry powder
• 1 cup red lentils, rinsed
• 2 cups vegetable broth
• 1 tbsp lemon juice
• 1 head butter lettuce, leaves separated
• 1 cucumber, diced
• Yogurt or dairy-free sauce (optional)
• Salt and pepper

Instructions:

1. Sauté onion in olive oil for 4 minutes. Add garlic, turmeric, and curry powder; cook 1 minute.
2. Add lentils and broth. Simmer 12–15 minutes until soft and thick. Stir in lemon juice, salt, and pepper.
3. Spoon into lettuce leaves. Top with cucumber and a dollop of yogurt if using.

Add chopped peanuts or cashews for crunch. Double the batch and use leftovers over rice tomorrow.

10. Sesame-Soy Edamame Soba With Crunchy Veg

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Noodles that satisfy without the slump? Yes please. Soba plus edamame brings fiber and protein, while a zingy sauce keeps it fun.

Ingredients:

• 8 oz 100% buckwheat soba
• 1 cup edamame, shelled
• 1 cup snap peas, sliced
• 1 carrot, julienned
• 2 scallions, sliced
• 2 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey or maple syrup
• 1 tsp grated ginger
• 1 tsp toasted sesame seeds

Instructions:

1. Cook soba according to package; rinse under cold water.
2. Blanch edamame and snap peas for 2 minutes; drain.
3. Whisk soy sauce, vinegar, sesame oil, honey, and ginger.
4. Toss noodles with veggies and sauce. Sprinkle sesame seeds and scallions.

Add shredded rotisserie chicken or baked tofu if you want extra protein. Serve cold or room temp—picnic perfect.

11. Hearty Barley, Mushroom & White Bean Stew

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Earthy mushrooms and creamy white beans make this stew taste luxurious. Barley brings chew and keeps you full for hours. One bowl and you’ll forget snacks exist.

Ingredients:

• 1 tbsp olive oil
• 8 oz cremini mushrooms, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1/2 cup pearl barley, rinsed
• 1 can (15 oz) cannellini beans, rinsed
• 4 cups vegetable broth
• 1 tsp thyme
• 1 tbsp soy sauce
• Salt and pepper

Instructions:

1. Sauté mushrooms in olive oil until browned, about 6 minutes. Add onion and cook 3 minutes; stir in garlic.
2. Add barley, beans, broth, thyme, soy sauce, salt, and pepper. Simmer 35–40 minutes until barley is tender.
3. Adjust seasoning and serve hot.

Finish with a squeeze of lemon and chopped parsley. Crusty whole-grain bread on the side? Not optional IMO.

12. High-Fiber Hummus Veggie Wraps You’ll Meal-Prep On Repeat

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Handheld, crunchy, and customizable, these wraps make lunch a no-brainer. Hummus gives creaminess without mayo, while veggies bring the fiber fireworks. Pack them for work and avoid the 3 p.m. vending machine crisis.

Ingredients:

• 2 large whole-wheat tortillas
• 1/2 cup hummus
• 1/2 cup shredded carrots
• 1/2 cup red cabbage, thinly sliced
• 1/2 avocado, sliced
• 1/2 cucumber, matchsticks
• Handful spinach leaves
• 1 tbsp seeds (hemp, chia, or pumpkin)
• Salt, pepper, and lemon juice

Instructions:

1. Spread hummus over tortillas.
2. Layer carrots, cabbage, avocado, cucumber, and spinach. Sprinkle seeds, salt, pepper, and a squeeze of lemon.
3. Roll tightly and slice in half.

Add sliced roasted peppers or leftover grilled chicken. Use a high-fiber tortilla for a stealth fiber boost—trust me, it matters.

13. Za’atar Roasted Cauliflower & Chickpea Tray Bake

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Sheet-pan dinner that tastes like you tried harder than you did. Za’atar brings tangy-herby crunch while cauliflower and chickpeas deliver double fiber. Minimal dishes, maximum satisfaction.

Ingredients:

• 1 large cauliflower, florets
• 1 can (15 oz) chickpeas, rinsed and dried
• 3 tbsp olive oil
• 2 tbsp za’atar
• 1 tsp garlic powder
• Salt and pepper
• Lemon wedges and tahini to serve

Instructions:

1. Toss cauliflower and chickpeas with olive oil, za’atar, garlic powder, salt, and pepper.
2. Roast at 425°F (220°C) for 25–30 minutes until browned and crisp.
3. Serve with lemon squeezes and a drizzle of tahini.

Scatter over cooked bulgur or quinoa for a full bowl. Add chopped mint for freshness that pops.

14. Peanut-Sesame Slaw With Soba Crunch

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Coleslaw grew up and learned fiber math. Cabbage, carrots, and buckwheat soba deliver crunch with a rich, nutty dressing. It’s wildly good with anything grilled.

Ingredients:

• 8 oz soba noodles
• 3 cups shredded red or green cabbage
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 2 scallions, sliced
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey
• 2–3 tbsp water to thin
• Crushed peanuts and sesame seeds for topping

Instructions:

1. Cook soba; rinse under cold water.
2. Whisk peanut butter, soy sauce, vinegar, sesame oil, honey, and water until smooth.
3. Toss cabbage, carrots, pepper, and scallions with soba and dressing. Top with peanuts and sesame seeds.

Add shredded rotisserie chicken or baked tofu if you want it as a main. Spice it up with Sriracha if you like heat.

15. Cinnamon-Roasted Pear & Walnut Yogurt Bowls

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Cozy vibes in a bowl that keep you full and happy. Pears bring natural sweetness and fiber, while walnuts add crunch and healthy fats. Breakfast or snack, it hits the spot.

Ingredients:

• 2 ripe pears, cored and sliced
• 1 tsp cinnamon
• 1 tsp honey or maple syrup
• 1 tsp olive oil
• 1 cup Greek yogurt (or dairy-free yogurt)
• 2 tbsp walnuts, chopped
• 1 tbsp ground flaxseed

Instructions:

1. Toss pears with cinnamon, honey, and olive oil. Roast at 400°F (205°C) for 12–15 minutes until tender.
2. Spoon yogurt into bowls and top with warm pears.
3. Finish with walnuts and flaxseed.

Swap pears for apples when they’re in season. Add a sprinkle of granola if you want extra crunch.

16. Warm Quinoa, Broccoli & Pistachio Pilaf

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Nutty quinoa and tender broccoli meet crunchy pistachios for a side that easily becomes a meal. It’s quick, bright, and ridiculously satisfying. Great hot or at room temp.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 3 cups broccoli florets
• 2 tbsp olive oil
• 1 lemon, zested and juiced
• 1/3 cup shelled pistachios, chopped
• 2 tbsp raisins or currants
• Salt and pepper

Instructions:

1. Cook quinoa in broth per package directions.
2. Steam broccoli until just tender, 3–4 minutes.
3. Fluff quinoa with olive oil, lemon zest and juice, salt, and pepper.
4. Fold in broccoli, pistachios, and raisins.

Add crumbled feta or a can of chickpeas to turn it into a full dinner. A drizzle of tahini over the top? Chef’s kiss.

There you go: 16 high-fiber recipes that feed your cravings and your goals. Pick a couple, meal prep a few, and watch your appetite chill out in the best way. Your taste buds—and your 3 p.m. self—will be very pleased, seriously.