30 Minute Meals
5 High Fiber Meals (& High in Protein)
Prep
10 minutes
Cook
50 minutes
Yield
4 -6
This delicious one pot chicken has brothy beans and orzo to make a high fiber meal that you’re going to love!
We live in a world where it’s always being pushed to us to ensure we’re getting enough protein, not eating too much fat or foods high in calories, but we aren’t often tracking our fiber intake. Fiber is so important because it has numerous health benefits like promoting digestive health, lowering cholesterol, manages blood sugar, and contributes to weight management. A fiber-rich diet can help reduce the risk of a number of diseases, all while being beneficial to your gut and overall health. That’s why I wanted to compile this round-up of 5 high fiber meals that you can incorporate into your weekly rotation that I think you’re going to love!
❤️ Why You’ll Love These High Fiber Meals
- Gut-Friendly: Making sure you have proper fiber intake helps improve your gut health and keeps you regular!
- Healthy: These meals are all packed with healthy, nutritious ingredients that will fuel your body in many ways. You can also feel good about serving them to your family!
- Easy: What I love about these recipes is they’re so easy you’ll have no problem incorporating them into your weekly meal plan.
🍲 Ingredients High in Fiber
Legumes – These are fiber powerhouses, often providing both soluble and insoluble fiber. Try lentils, black beans, kidney beans, chickpeas, split peas and edamame. Beans go great in salads, stews, soups, and something like chickpeas can be baked up to make them crispy and enjoyed as a snack.
Whole Grains – Opting for whole grains over refined grains significantly increases fiber content. Think oats, barley, quinoa, brown rice, and whole wheat bread and pasta. By making these simple swaps in your dishes, you’re significantly increasing the fiber and health benefits.
Fruits – Many fruits are packed with fiber, especially when eaten with the skin. Berries, pears, apples, bananas, avocado and citrus fruit are all fantastic sources of fiber. Just make sure you leave the skin on your apples and pears!
Veggies – Most vegetables contribute fiber, but some stand out such as broccoli, brussels sprouts, artichokes, green peas, sweet potatoes, carrots, corn, squash, and leafy greens. Try incorporating these into your dishes to increase the fiber amount.
Nuts & Seeds – These are not only good sources of healthy fats and protein but also fiber. Adding things like chia seeds or flaxseeds to your smoothies or yogurt, eating nuts like almonds, pistachios, walnuts, etc. or adding them on top of a bowl or salad can help increase fiber in your diet, among other health benefits.
🗒 High Fiber Meals to Try
Check out one more delicious recipe below in the recipe card that’s high in fiber and flavor!
🗒 Tips and Tricks for Adding Fiber to Your Diet
- Sprinkle nuts or seeds on top of your salads, bowls, yogurt, or any dishes. They can add a nice crunch!
- Swap out veggies in your recipe with a high fiber veggie instead. Most veggies are pretty versatile!
- Keep the skin on fruits like kiwi, apples, and pears because that’s where all the fiber is.
- Try adding fruit into your salads, or breakfasts.
- Swap your white bread or pasta with whole wheat options.
👝 How to Store Leftovers
All of these recipes can be enjoyed leftover. Prep them in advance to have high fiber meals ready to eat all week long. Most will last in an airtight container for up to 4 days.
🤔 Common Questions
Soluble dissolves in water to form a gel-like substance. It can help lower cholesterol and blood glucose levels. Insoluble fiber doesn’t dissolve in water, it adds bulk to stool and helps you pass food more quickly through your stomach. Both are important in your overall health.
Here is the general rule of thumb but I’m not a doctor so please consult with them! Adult women (under 50): 25 grams per day, Adult women (50 and over): 21 grams per day, Adult men (under 50): 38 grams per day, Adult men (50 and over): 30 grams per day.
It can! If you rapidly increase your fiber intake you may need to give your gut some time to adjust. Fiber can product gas while it’s fermenting in the gut. To minimize this, try to gradually increase your fiber intake.
Brothy Bean + Orzo One Pot Chicken
Video
Ingredients1x2x3x
- 19 oz can butter or cannellini or navy canned beans, drained and rinsed, divided
For the creamy bean sauce
- 2 ¼ cups water
- 1 tbsp olive oil
- 1 ½ cups canned butter or cannellini or navy canned beans, drained and rinsed
- ½ tsp salt
- ¼ tsp pepper
- 1 tbsp chicken stock paste
For the chicken and orzo
- 6 bone in skin on chicken thighs
- 1 ½ tsp kosher salt
- ½ tsp ground pepper
- ¾ tsp garlic powder
- ¾ tsp onion powder
- ¼ tsp chili flakes
- 1 tbsp olive oil
- 1 small yellow onion diced
- 3 garlic cloves minced
- 1 cup dry orzo pasta
- 125 grams fresh spinach chopped (about 4 cups)
For the tomato and bean topping
- ½ tsp lemon zest
- 1 tbsp lemon juice
- 1 tbsp olive oil
- ½ tsp kosher Salt
- ¼ tsp ground pepper
- 2 cups halved baby or cherry tomatoes
- 2 tbsp fresh minced mint
- 2 tbsp fresh minced fresh dill
- 1 tbsp fresh minced fresh chives
- ½ cup canned butter or cannellini or navy canned beans, drained and rinsed
Instructions
- Preheat the oven to 375F.
- Drain and rinse the beans – set aside 1 ½ cups of the beans for the bean sauce and reserve the rest for the tomato topping.
- Make the creamy bean sauce by adding the water, drained and rinsed beans, olive oil, salt, pepper and chicken stock paste to a blender and blend until creamy and fully combined. Set aside. https://www.foodbymaria.com/wp-content/uploads/2025/07/beansauc.mp4
- Add the chicken thighs to a bowl and season with 1 ½ tsp salt, ½ tsp pepper, ¾ tsp garlic powder, ¾ tsp onion powder and ¼ tsp chili flakes. Use your hands to make sure all of the chicken thighs get seasoned. https://www.foodbymaria.com/wp-content/uploads/2025/07/marinate-chicken.mp4
- Add 1 tablespoon of olive oil to an oven safe skillet over medium-high heat. When the pan is hot, turn to medium heat and add the chicken thighs skin side down. Cook until the skin is golden brown, about 5-7 minutes. Flip the chicken and cook for another 5 minutes and then remove the chicken to a plate or bowl and set aside. https://www.foodbymaria.com/wp-content/uploads/2025/07/cookchicken.mp4
- Add the diced onion to the pan and cook for 2-3 minutes until just softened. Then, add the minced garlic. Cook for 1-2 minutes until fragrant. Add the chopped spinach and stir until wilted. Once the spinach is wilted, add the orzo and stir well to coat with the oils in the pan. https://www.foodbymaria.com/wp-content/uploads/2025/07/spinachtocream.mp4
- Add the bean sauce and stir to combine and bring to a simmer.
- Once simmering, add the chicken back in over top of the orzo and any juices from the plate / bowl back to the pan as well. https://www.foodbymaria.com/wp-content/uploads/2025/07/add-chicken.mp4
- Cover the pan with a lid or tin foil and bake in the preheated oven for about 30 minutes, until the chicken is cooked through to 165F and the orzo is creamy.
- While the chicken is cooking, make the tomato salad. In a medium bowl whisk together the lemon zest, lemon juice, olive oil, salt and pepper. Add the halved tomatoes and reserved beans and toss to combine. Add the herbs on top and wait to toss until just before serving. https://www.foodbymaria.com/wp-content/uploads/2025/07/maketomandplace.mp4
- When the chicken is done, toss the tomato salad with the herbs and then serve as a topping / side with the creamy orzo and chicken. https://www.foodbymaria.com/wp-content/uploads/2025/07/finale-1.mp4
Notes
- We love to meal prep this recipe too! Cook fully and divide into containers. Pack the tomato topping on the side and add after you warm-up your chicken & orzo
Nutrition
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Brothy Bean + Orzo One Pot Chicken
Ingredients
- 19 oz can butter or cannellini or navy canned beans, drained and rinsed, divided
For the creamy bean sauce
- 2 ¼ cups water
- 1 tbsp olive oil
- 1 ½ cups canned butter or cannellini or navy canned beans, drained and rinsed
- ½ tsp salt
- ¼ tsp pepper
- 1 tbsp chicken stock paste
For the chicken and orzo
- 6 bone in skin on chicken thighs
- 1 ½ tsp kosher salt
- ½ tsp ground pepper
- ¾ tsp garlic powder
- ¾ tsp onion powder
- ¼ tsp chili flakes
- 1 tbsp olive oil
- 1 small yellow onion diced
- 3 garlic cloves minced
- 1 cup dry orzo pasta
- 125 grams fresh spinach chopped (about 4 cups)
For the tomato and bean topping
- ½ tsp lemon zest
- 1 tbsp lemon juice
- 1 tbsp olive oil
- ½ tsp kosher Salt
- ¼ tsp ground pepper
- 2 cups halved baby or cherry tomatoes
- 2 tbsp fresh minced mint
- 2 tbsp fresh minced fresh dill
- 1 tbsp fresh minced fresh chives
- ½ cup canned butter or cannellini or navy canned beans, drained and rinsed
Instructions
- Preheat the oven to 375F.
- Drain and rinse the beans - set aside 1 ½ cups of the beans for the bean sauce and reserve the rest for the tomato topping.
- Make the creamy bean sauce by adding the water, drained and rinsed beans, olive oil, salt, pepper and chicken stock paste to a blender and blend until creamy and fully combined. Set aside. https://www.foodbymaria.com/wp-content/uploads/2025/07/beansauc.mp4
- Add the chicken thighs to a bowl and season with 1 ½ tsp salt, ½ tsp pepper, ¾ tsp garlic powder, ¾ tsp onion powder and ¼ tsp chili flakes. Use your hands to make sure all of the chicken thighs get seasoned. https://www.foodbymaria.com/wp-content/uploads/2025/07/marinate-chicken.mp4
- Add 1 tablespoon of olive oil to an oven safe skillet over medium-high heat. When the pan is hot, turn to medium heat and add the chicken thighs skin side down. Cook until the skin is golden brown, about 5-7 minutes. Flip the chicken and cook for another 5 minutes and then remove the chicken to a plate or bowl and set aside. https://www.foodbymaria.com/wp-content/uploads/2025/07/cookchicken.mp4
- Add the diced onion to the pan and cook for 2-3 minutes until just softened. Then, add the minced garlic. Cook for 1-2 minutes until fragrant. Add the chopped spinach and stir until wilted. Once the spinach is wilted, add the orzo and stir well to coat with the oils in the pan. https://www.foodbymaria.com/wp-content/uploads/2025/07/spinachtocream.mp4
- Add the bean sauce and stir to combine and bring to a simmer.
- Once simmering, add the chicken back in over top of the orzo and any juices from the plate / bowl back to the pan as well. https://www.foodbymaria.com/wp-content/uploads/2025/07/add-chicken.mp4
- Cover the pan with a lid or tin foil and bake in the preheated oven for about 30 minutes, until the chicken is cooked through to 165F and the orzo is creamy.
- While the chicken is cooking, make the tomato salad. In a medium bowl whisk together the lemon zest, lemon juice, olive oil, salt and pepper. Add the halved tomatoes and reserved beans and toss to combine. Add the herbs on top and wait to toss until just before serving. https://www.foodbymaria.com/wp-content/uploads/2025/07/maketomandplace.mp4
- When the chicken is done, toss the tomato salad with the herbs and then serve as a topping / side with the creamy orzo and chicken. https://www.foodbymaria.com/wp-content/uploads/2025/07/finale-1.mp4
Video
Notes
- We love to meal prep this recipe too! Cook fully and divide into containers. Pack the tomato topping on the side and add after you warm-up your chicken & orzo
Nutrition
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