18 Most Popular High-Protein, High-Fiber Dinner Recipes

Sometimes dinner feels like a battle between what we want to eat (hello, pizza!) and what we should eat (hi, broccoli 👀). But what if I told you that you could load your plate with meals that taste amazing and pack a serious punch of protein and fiber? Yup, no boring “diet food” here. These 18 high-protein, high-fiber dinner recipes will actually keep you full, energized, and dare I say… excited for dinner.

High-Protein Anti-Inflammatory Veggie Soup

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This soup is basically a warm hug in a bowl. It’s loaded with anti-inflammatory goodies like turmeric and ginger, plus beans and quinoa for extra protein. Honestly, you’ll forget it’s “healthy” because it tastes that good.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1-inch ginger, grated
• 1 carrot, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• 1 can (15 oz) chickpeas, drained
• ½ cup quinoa, rinsed
• 6 cups vegetable broth
• 1 tsp turmeric powder
• ½ tsp black pepper
• Salt to taste
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot. Sauté onion, garlic, and ginger until fragrant.
2. Add carrot, zucchini, and broccoli. Cook for 5 minutes.
3. Stir in chickpeas, quinoa, broth, turmeric, black pepper, and salt.
4. Bring to a boil, then reduce heat and simmer for 20 minutes until quinoa is cooked.
5. Stir in lemon juice, adjust seasoning, and garnish with parsley before serving.

Marry Me White Bean & Spinach Skillet

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This dish might just get you a marriage proposal 😉 Creamy, cheesy, and packed with plant-based protein, it’s the kind of skillet dinner that looks fancy but secretly takes 20 minutes.

Ingredients

• 1 tbsp olive oil
• 3 cloves garlic, minced
• 2 cans (15 oz each) white beans, drained
• 3 cups fresh spinach
• ½ cup vegetable broth
• ½ cup heavy cream (or coconut cream)
• ½ cup grated Parmesan cheese
• 1 tsp red pepper flakes
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet and sauté garlic until golden.
2. Add beans, spinach, and broth. Cook until spinach wilts.
3. Stir in cream, Parmesan, and red pepper flakes.
4. Let simmer for 5 minutes until sauce thickens.
5. Season with salt and pepper, then serve hot with crusty bread.

Marry Me Lentils

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Yep, another “marry me” dish—apparently creamy, cozy meals are the secret to lifelong commitment 😅 These lentils are hearty, flavorful, and go perfectly over rice or with naan.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup dried red lentils, rinsed
• 2 cups vegetable broth
• 1 cup crushed tomatoes
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp chili flakes
• ½ cup coconut milk
• Salt to taste
• Fresh cilantro for garnish

Instructions

1. Heat oil in a pot, sauté onion and garlic until soft.
2. Add lentils, broth, tomatoes, and spices. Stir well.
3. Bring to a boil, then lower heat and simmer for 20 minutes.
4. Stir in coconut milk and cook for another 5 minutes.
5. Garnish with cilantro and serve warm.

One-Skillet Cheesy Ground Chicken Pasta

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Think of this as a weeknight hero—protein-packed ground chicken, pasta, and just the right amount of gooey cheese. It’s the kind of one-pan meal that makes clean-up a breeze (because who actually likes doing dishes?).

Ingredients

• 1 tbsp olive oil
• 1 lb ground chicken
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 cups pasta (penne or shells)
• 3 cups chicken broth
• 1 can (15 oz) diced tomatoes
• 1 tsp Italian seasoning
• 1 cup shredded mozzarella
• ½ cup Parmesan cheese
• Salt and pepper to taste

Instructions

1. Heat oil in a large skillet. Cook ground chicken until browned.
2. Add onion and garlic, sauté for 3 minutes.
3. Stir in pasta, broth, tomatoes, and Italian seasoning.
4. Cover and cook for 12–15 minutes until pasta is tender.
5. Stir in cheeses, season to taste, and serve hot.

Chickpea & Sweet Potato Grain Bowls

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These bowls are Instagram-worthy and ridiculously filling. Chickpeas bring the protein, sweet potatoes add fiber, and when you throw it all over grains, you basically have a powerhouse dinner.

Ingredients

• 2 medium sweet potatoes, diced
• 1 can (15 oz) chickpeas, drained
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp cumin
• Salt and pepper to taste
• 2 cups cooked quinoa or brown rice
• 1 avocado, sliced
• 2 tbsp tahini
• Juice of 1 lemon

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes and chickpeas with olive oil, paprika, cumin, salt, and pepper.
3. Spread on a baking sheet and roast for 25 minutes.
4. Divide quinoa into bowls, top with roasted veggies, avocado, and drizzle with tahini-lemon sauce.

One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

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This dish feels fancy but comes together in one pot (aka: less mess, more time for Netflix). The creamy orzo with beans and tangy sun-dried tomatoes hits all the right notes.

Ingredients

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup orzo pasta
• 3 cups vegetable broth
• 1 can (15 oz) white beans, drained
• ½ cup sun-dried tomatoes, chopped
• 3 cups fresh spinach
• ½ cup Parmesan cheese
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pot, sauté garlic for 1 minute.
2. Stir in orzo and toast for 2 minutes.
3. Add broth, beans, and sun-dried tomatoes. Cook until orzo is tender (10–12 minutes).
4. Stir in spinach and Parmesan until creamy.
5. Season to taste and serve.

Salmon Rice Bowl

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Simple, nourishing, and delicious—this salmon rice bowl is the perfect combo of protein, fiber, and healthy fats. Plus, you can customize it with whatever toppings you like (aka fridge clean-out night!).

Ingredients

• 2 salmon fillets
• 1 tbsp soy sauce
• 1 tbsp honey
• 1 tsp sesame oil
• 2 cups cooked brown rice
• 1 cucumber, sliced
• 1 carrot, julienned
• 1 avocado, sliced
• 1 tbsp sesame seeds

Instructions

1. Mix soy sauce, honey, and sesame oil. Brush over salmon.
2. Bake salmon at 400°F (200°C) for 12–15 minutes.
3. Divide rice into bowls and top with salmon, cucumber, carrot, and avocado.
4. Sprinkle with sesame seeds before serving.

Sheet-Pan Salmon with Sweet Potatoes & Broccoli

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Dinner on one pan? Yes, please. This recipe is all about convenience: toss everything on a sheet, bake, and boom—protein and fiber galore with minimal clean-up.

Ingredients

• 2 salmon fillets
• 2 medium sweet potatoes, diced
• 2 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper to taste
• Lemon wedges for serving

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes and broccoli with olive oil, paprika, garlic powder, salt, and pepper.
3. Spread veggies on a baking sheet and roast for 20 minutes.
4. Add salmon fillets to the sheet and roast for another 12 minutes.
5. Serve with lemon wedges.

Marry Me Chickpea Soup with Kale

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Yes, another “marry me” recipe—apparently food really is the way to someone’s heart. This soup is creamy, hearty, and packed with chickpeas and kale for maximum nutrition.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cans (15 oz each) chickpeas, drained
• 4 cups vegetable broth
• 1 cup coconut milk
• 3 cups chopped kale
• ½ tsp red pepper flakes
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pot and sauté onion and garlic until soft.
2. Add chickpeas, broth, and coconut milk. Stir well.
3. Simmer for 15 minutes.
4. Stir in kale and cook for another 5 minutes.
5. Season with red pepper flakes, salt, and pepper. Serve hot.

Creamy Lemon-Parmesan Broccoli & White Bean Casserole

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This is the casserole you didn’t know you needed. Creamy, cheesy, lemony, and loaded with broccoli and beans—it’s comfort food with a healthy twist. Honestly, it’s the kind of dish that makes vegetables feel fancy.

Ingredients

• 2 cups broccoli florets
• 2 cans (15 oz each) white beans, drained
• 1 cup cooked quinoa
• 1 cup Greek yogurt
• ½ cup grated Parmesan
• 1 cup shredded mozzarella
• Juice of 1 lemon
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix yogurt, Parmesan, lemon juice, garlic powder, salt, and pepper.
3. Add broccoli, beans, and quinoa. Stir until coated.
4. Transfer to a casserole dish, sprinkle mozzarella on top.
5. Bake for 25 minutes until bubbly and golden.

Chicken Hummus Bowls

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These bowls are proof that weeknight dinners don’t have to be boring. Juicy chicken, creamy hummus, and crisp veggies come together for a meal that’s fresh, filling, and ridiculously satisfying.

Ingredients

• 2 chicken breasts
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp cumin
• Salt and pepper to taste
• 1 cup cooked quinoa or rice
• 1 cup hummus
• 1 cucumber, sliced
• 1 tomato, diced
• ½ red onion, sliced
• 2 tbsp feta cheese

Instructions

1. Rub chicken with olive oil, paprika, cumin, salt, and pepper.
2. Cook chicken in a skillet for 6–7 minutes per side, until done. Slice.
3. Divide quinoa into bowls. Add hummus, cucumber, tomato, onion, and chicken.
4. Sprinkle with feta and serve.

High-Protein Black Bean Salad

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This salad is not your sad desk salad. It’s hearty, colorful, and packs so much protein and fiber that you’ll actually feel full (shocking, right?). Bonus: it doubles as the perfect meal prep.

Ingredients

• 2 cans (15 oz each) black beans, rinsed
• 1 red bell pepper, diced
• 1 cup corn kernels
• ½ red onion, chopped
• 1 avocado, diced
• Juice of 2 limes
• 2 tbsp olive oil
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro

Instructions

1. In a large bowl, combine beans, bell pepper, corn, onion, and avocado.
2. In a small bowl, whisk lime juice, olive oil, cumin, salt, and pepper.
3. Pour dressing over salad, toss to coat.
4. Garnish with cilantro and serve chilled.

Black Bean–Quinoa Bowl

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Think of this as your ultimate power bowl: protein-packed black beans, nutty quinoa, and fresh toppings that make it feel like a fiesta in your mouth 🎉.

Ingredients

• 2 cups cooked quinoa
• 1 can (15 oz) black beans, rinsed
• 1 cup corn
• 1 tomato, diced
• 1 avocado, sliced
• ½ cup shredded cheese
• 2 tbsp salsa
• Juice of 1 lime

Instructions

1. Divide quinoa into bowls.
2. Add black beans, corn, tomato, and avocado.
3. Sprinkle with cheese and drizzle with salsa.
4. Squeeze lime juice on top and serve.

Hearty Chickpea & Spinach Stew

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This stew is the ultimate cozy dinner. Thick, filling, and bursting with flavor, it’s proof that chickpeas can do way more than hang out in salads.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cans (15 oz each) chickpeas, drained
• 1 can (15 oz) crushed tomatoes
• 3 cups vegetable broth
• 3 cups fresh spinach
• 1 tsp cumin
• ½ tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pot and sauté onion and garlic.
2. Add chickpeas, tomatoes, broth, cumin, and paprika. Stir well.
3. Simmer for 20 minutes until thickened.
4. Stir in spinach and cook until wilted.
5. Season and serve warm.

Creamy Garlic-Parmesan Butter Beans

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Butter beans are criminally underrated, IMO. When you toss them with garlic, Parmesan, and cream, they turn into a silky, rich dinner that tastes way fancier than the effort it takes.

Ingredients

• 2 cans (15 oz each) butter beans, drained
• 2 tbsp olive oil
• 3 cloves garlic, minced
• ½ cup heavy cream
• ½ cup grated Parmesan
• ½ tsp chili flakes
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a skillet, sauté garlic until fragrant.
2. Add butter beans and stir for 3 minutes.
3. Pour in cream and Parmesan, stir until creamy.
4. Add chili flakes, salt, and pepper.
5. Garnish with parsley and serve hot.

Caramelized Onion & Sun-Dried Tomato Pasta

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If you want pasta night to feel a little bougie without breaking the bank, this one’s for you. Sweet caramelized onions and tangy sun-dried tomatoes bring a flavor combo that’s honestly addictive.

Ingredients

• 12 oz pasta of choice
• 2 tbsp olive oil
• 2 onions, thinly sliced
• ½ cup sun-dried tomatoes, chopped
• 3 cloves garlic, minced
• ½ cup vegetable broth
• ½ cup Parmesan cheese
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain.
2. Heat olive oil in a skillet, add onions, and cook low and slow until caramelized (about 15 minutes).
3. Add garlic and sun-dried tomatoes, sauté for 2 minutes.
4. Pour in broth and simmer for 5 minutes.
5. Toss with pasta, sprinkle Parmesan, and serve.

Pea Soup

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Don’t sleep on pea soup. It’s creamy, comforting, and sneaks in a ton of fiber and protein. Plus, it’s one of the cheapest dinners you can whip up (your wallet will thank you).

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cups green peas (fresh or frozen)
• 3 cups vegetable broth
• ½ cup Greek yogurt
• 1 tsp thyme
• Salt and pepper to taste

Instructions

1. Heat olive oil in a pot, sauté onion until soft.
2. Add peas, broth, and thyme. Simmer for 10 minutes.
3. Blend until smooth with an immersion blender.
4. Stir in Greek yogurt, season, and serve warm.

Sweet Potato–Black Bean Stuffed Peppers

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Colorful, filling, and totally delicious—these stuffed peppers are the definition of a high-protein, high-fiber dinner that doesn’t feel like “health food.” Bonus: they look super fancy on the table.

Ingredients

• 4 bell peppers, halved and seeded
• 2 medium sweet potatoes, diced
• 1 can (15 oz) black beans, drained
• 1 cup cooked quinoa
• 1 tsp cumin
• ½ tsp chili powder
• Salt and pepper to taste
• 1 cup shredded cheese

Instructions

1. Preheat oven to 375°F (190°C).
2. Boil sweet potatoes for 10 minutes until tender. Drain.
3. Mix sweet potatoes, black beans, quinoa, cumin, chili powder, salt, and pepper.
4. Stuff mixture into pepper halves and place in a baking dish.
5. Top with cheese and bake for 20 minutes.

Conclusion

So there you have it—18 high-protein, high-fiber dinners that actually taste amazing (no sad salads allowed ✌️). These meals prove you can fuel your body, keep your taste buds happy, and maybe even impress whoever’s lucky enough to share dinner with you. Now the only question is… which recipe are you trying first? 😉