By Eating a diet with balanced nutrition can feel like a full time job, but it doesn't have to be! Protein helps you stay full and build muscle while fiber helps with digestion-and combing them gives you a power duo that maximizes fullness and sustained energy.
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That's why I've pulled together 20 of my favorite high-protein, high-fiber recipes all in one place. Whether you're trying to hit your macro goals or just want meals that taste amazing and keep you full, this list has you covered!
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5 minute high protein, high fiber snacks
To start off, I wanted to put together a list of really, really simple ideas for when you're lazy, tired, and hungry.
- Cottage Cheese Bowl (24.1P & 3.8 fiber): ½c low fat cottage cheese + ½c canned peaches + ¼c pumpkin seeds + ¼c fresh blueberries
- Greek Yogurt Bowl (23.5P & 4.4 fiber): ¾c plain non-fat greek yogurt + 4 large strawberries + ⅓c salted pistachios + 1 tablespoon honey
- Hard Boiled Egg Box (21.6P & 6.5 fiber): 2 hard boiled eggs + everything bagel seasoning + ¼c dry roasted almonds + ½ hu dark chocolate bar
- Apples & Cheese Plate (19P & 6.4 fiber): 1 apple with the skin + 1 oz white cheddar + 17 simple mills crackers + 1 oz turkey pepperoni
- Tuna Pack (33P & 8 fiber): 1 3oz can wild planet dill pickle tuna + ⅓c dry roasted edamame beans + 17 simple mills crackers
high-protein, high-fiber breakfast recipes
Having the right breakfast can really make or break your day. That's why these seven nutritious recipes are made to keep you fueled and prevent mid-morning energy crashes.
That's because they're made with whole foods and all have at least 8g of fiber and 20g of protein! We're talking tasty baked oats, shakshuka, and even a breakfast cookie that tastes like dessert but acts like a superfood.
1. Carrot Cake Protein Baked Oats
473 calories · 31g protein · 9g fiber
Made in the same dish it's baked in, these carrot cake protein baked oats pack in 30 grams of protein without powders. With the help of quinoa, Greek yogurt, and egg whites, this is a stellar high-protein breakfast that tastes like a hug on a plate while also lifting you up to hike the highest of mountains.
2. High-Protein Overnight Oats without Protein Powder
510 calories · 32g protein · 14g fiber
Made with just a few simple ingredients, these amped up protein overnight oats are packed with 32g of protein. Plus, with hemp seeds and chia seeds, they also have 12g of fiber. So take 5 minutes to prep this ultra-simple and delicious high-protein breakfast.
3. Shakshuka with Beans
655 calories · 34g protein · 10g fiber
When life gets busy, and you feel like you have nothing in the fridge, shakshuka with beans is here to save the day! You can make it on the stovetop or in a slow cooker to keep things quick and easy. Whip it up in just 15 minutes to enjoy for breakfast or dinner.
4. Dairy-Free Chia Seed Pudding
396 calories · 21g protein · 11g fiber
After multiple rounds of testing and months of trial and error, this dairy-free protein chia seed pudding is finally perfect! Totally creamy, delicious, so simple to make, and packed with 20 grams of protein & 11g of fiber. All thanks to simple ingredients like tofu, soy milk, and chia seeds.
5. Chickpea Smoothie
311 calories · 21g protein · 10g fiber
I know you've seen the viral date shake, but how about a chickpea smoothie with the same cozy date-sweetened flavors but better?! This one has more fiber, 20 grams of protein, and no protein powder. Plus, you only need 7 ingredients, and I bet you already have them on hand.
6. Breakfast Cookie
(per 2 cookies) 530 calories · 20g protein · 10g fiber
Who says you can't have cookies for breakfast?! These high-protein breakfast cookies are the perfect way to start your day without protein powder. Two cookies will give you 20g of protein and 10g of fiber!
7. Protein Acai Bowl
545 calories · 25g protein · 9g fiber
This protein acai bowl is as thick and purple as anything you'd order at a smoothie bar, but it has about 25g of protein & 9g of fiber per bowl from berries, Greek yogurt, pb powder, and hemp seeds! No protein powder, no chalky aftertaste.
high-protein high-fiber main dishes
Mid-day slumps or midnight snacks usually happen because lunch or dinner lacked substance. These eight lunch and dinner recipes are full of flavor and volume, so they'll leave you satisfied and full for longer.
From healthier hamburger helper to soup or dense bean salad-there's something for everyone. And each meal has at least 8g of fiber and 20g of protein!
8. Italian Dense Bean Salad
525 calories · 29g protein · 10g fiber
Step aside, pasta salad; this Italian dense bean salad has all those delicious fresh flavors, but you don't have to cook anything! In just 15 minutes, you'll have a protein-packed lunch perfect for meal prepping. So grab a few cans of beans, and let's get mixing!
9. Healthy Hamburger Helper
612 calories · 47g protein · 8g fiber
With pantry staple ingredients and all in one pot, this healthy high-protein hamburger helper packs a flavorful and protein punch. Gone are the days of tasteless boxed Hamburger Helper, thanks to the acid from a splash of Worcestershire sauce. And the protein and fiber in this? It comes from bone broth and white beans blended into a creamy and dreamy sauce!
10. Protein Green Goddess Salad
555 calories · 21g protein · 14g fiber
Packed with 14g fiber and 21g protein, this high-protein green goddess salad is bursting with bright lemon and herb flavor. It takes just 20 minutes to whip up, and it will last all week, making it a great meal prep option.
11. White Bean Casserole
556 calories · 31g protein · 12g fiber
There's nothing quite as exciting as a dump-and-bake recipe, especially when it's high in protein and fiber like this white bean casserole. It's creamy, dreamy, and so, so easy to make with just a handful of ingredients. This high-protein dinner packs in 31 grams of protein and 12g of fiber!
12. Sheet Pan Harvest Bowl
483 calories · 26g protein · 8g fiber
Ready in just 30 minutes and on one sheet pan, the sheet pan harvest bowl is the perfect quick dinner that's a crowd favorite! Crispy brussels sprouts are topped with fresh apples and a creamy, high protein balsamic dressing. It's a obnoxiously good dinner that you'll want to add into the weekly rotation!
13. Cottage Cheese Cauliflower Soup
492 calories · 36g protein · 8g fiber
When you're short on time and energy, you can whip up this cottage cheese and cauliflower soup that packs 36g of protein & 8g fiber! And when compared to the standard version that only has around 15, this is truly a high-protein recipe. You only need a little over 20 minutes to whip up this easy dinner that's best enjoyed with crunchy bread and chives!
14. Marry Me Sausage and Beans
525 calories · 50g protein · 10g fiber
Based on our super popular Tuscan chicken, this Marry Me sausage and beans is a quick one-pot dinner that uses staple high-protein secret ingredients: cottage cheese and bone broth! These make a creamy and flavorful broth, reducing fat and increasing protein. So grab some sun-dried tomatoes and basil, and let's go to Tuscany!
15. Creamy Chicken and Rice
686 calories · 53g protein · 10g fiber
When you need an easy one-pot dinner that takes 5 minutes to prep and the whole family will love, you need this creamy chicken and rice! Throw all the ingredients in one oven-safe dish, bake it, mix it, and you're done. It's that easy!
high-protein high-fiber snacks and desserts
If you're looking for snacks that do more than just tide you over for a little while, then these ones are for you. All have at least 5g of fiber and 10g of protein so they satisfy your sweet tooth and keep you full!
16. Apple and Snicker Salad
436 calories · 25g protein · 12g fiber
Never in a million years did I think I would be making and enjoying an apple and snickers salad but here we are! And it's because I took my grandma's Midwest classic and put a healthy, protein-packed spin on it. This high protein snack has been my go to for post workouts thanks to the best balance of carbs, 12g fiber, and 25g protein.
17. Protein Zucchini Chocolate Muffins
371 calories · 16g protein · 5g fiber
Inspired by the famous Olympic muffins from 2024, these protein zucchini chocolate muffins will keep you fueled and happy! These have a chocolate ganache filling that is to die for, packs in 16g of protein, and 5g of fiber. You just need 30 minutes to whip these moist muffins up and you'll enjoy a gluten-free snack or breakfast all week.
18. Cinnamon Sugar Roasted Chickpeas
300 calories · 11g protein · 10g fiber
Am I obsessed with this recipe? Yes, because I've eaten a can of chickpeas three days in a row because of these cinnamon sugar roasted chickpeas. Hello 11g protein + 10g fiber! These little gold nuggets are ultra crispy thanks to a few easy tricks that I'm excited to share.
19. Chocolate Cherry Protein Shake
477 calories · 20g protein · 14g fiber
With no dairy and nearly 20 grams of protein, this chocolate cherry tofu protein shake is like sipping on your favorite milkshake. Using my knowledge as a certified nutrition coach, I've developed this smoothie to not only taste great with just a touch of maple syrup, but to keep you full with 14 grams of fiber!
20. Almond Croissant Protein Blondies
276 calories · 10 protein · 5 fiber
Made with protein packed chickpeas, these almond croissant protein blondies make for a sweet and tasty breakfast or healthier snack. They are easy to whip up in the blender or a food processor, and use a staple (yet often missed) ingredient to make them truly taste like your favorite almond croissant!
That's a wrap! By prioritizing high-protein and high-fiber you'll be setting your body up to feel its best. Give a few of these recipes a try this week and let us know which ones become your new go-tos!
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