15+ Best High-Fiber Whole Grain Recipes

These tasty dishes contain whole grains like barley, brown rice, oats and quinoa, so it’s no surprise that they have at least 6 grams of fiber per serving. Each with four and five star ratings, these recipes are ones you’ll want to make over and over again. From breakfasts like our Raspberry Muesli and Apple-Cinnamon Overnight Oatmeal to lunches and dinners like our Bean and Barley Soup and Fajita-Inspired Stuffed Peppers, these meals are satisfying choices to help you increase your intake of whole grains throughout the day.

Peanut Butter-Chocolate Banana Overnight Oats

It only takes a few minutes to whip up these overnight oats and you’ll be ready with 4 healthy packed breakfasts to enjoy throughout the week. Use whatever milk you have on hand for this easy breakfast meal prep recipe.

Fajita-Inspired Chicken Stuffed Peppers photo / Caitlin Bensel, food styling / Ruth Blackburn

These chicken stuffed peppers contain a delicious mix of savory ingredients that closely resemble the flavors of chicken fajitas. The chicken and bean filling fits neatly into a nice, sweet pepper with a mild topping. Packaged brown rice makes this dinner super easy, but leftover rice will work just as well!

Avocado Quinoa Salad with Buttermilk Dressing

Dates add sweetness to this healthy avocado salad. Crispy fried quinoa adds unexpected crunch, topping the salad in the best possible way.

Raspberry muesli

Start your day with whole grains, fiber and protein with this easy breakfast.

Beans and rice with a pot of corn and salsa

This one-pot dinner is like a deconstructed burrito bowl—especially when topped with salsa, sliced ​​avocado, or a dollop of Greek yogurt for a fresh, creamy accent. You can also enjoy it as a meal on its own, or as a vegetarian taco or burrito filling or a side dish on taco night.

Bean and barley soup

This hearty bean and barley soup tastes like it’s been simmering for hours, but it’s actually pretty quick to throw together. Plus this healthy bean and barley soup recipe freezes beautifully. If you have cooked barley on hand, remove the quick-cooking barley and mix 1 1/2 cups of the cooked barley with the broth in step 2.

Roasted Veggie Bowls with Pesto

Your co-workers will be jealous when you whip out this healthy lunch of roasted vegetables and brown rice. Throw 4 lunches together when you have time and you’ll have packed lunches (or ready-to-eat dinners) for several days – just grab a container on your way out the door in the morning.

Andrea Mathis Apple Pie Energy Balls

These Apple Non-Drink Energy Balls are easy to put together and will give your body the energy it needs to power through the afternoon.

Vegan coconut chickpea curry

To make this 20-minute vegan curry even faster, buy pre-cut vegetables from the salad bar at the grocery store. To make a complete and satisfying dinner, serve it over steamed rice. When buying sauce, look for one with 400 mg of sodium or less, and check the ingredients list for cream or fish sauce if you want to keep it vegan. If you like a spicy kick, add a few drops of your favorite hot sauce on top.

Clean Food Bento Box Lunch

Who says bento boxes are just for kids? This healthy bento-style lunch—packed with clean, satisfying snacks—is perfect for packing to work.

One Pot Lentils and Rice with Spinach

This delicious vegan dish gets its earthy flavor from cumin and brown rice. If you can handle the extra heat, try doubling the crushed red pepper for more flavor.

Black Bean-Quinoa Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro and avocado plus a light hummus dip to top it off.

Apple-Cinnamon Overnight Oats

It only takes a few minutes in the evening to mix rolled oats and almond milk and you’re off to a healthy breakfast the next morning. In the morning, toss oatmeal with fresh fruit and toasted nuts. Make up to 4 jars at once to keep in the fridge for quick breakfasts throughout the week.

Instant Pot Chicken Soup with Root Vegetables and Barley

Be sure to use bone-in chicken here – it enhances the flavor of the broth and the bones come off easily after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

Superfood Vegan Cereal Bowls

This nutrient-packed whole grain dish recipe comes together in 15 minutes with the help of some convenient food shortcuts like pre-washed baby red cabbage, microwaveable quinoa, and pre-cooked beets. Pack these ahead to keep on hand for easy meal prep lunches or dinners on busy nights.

Blend of Oats with Quinoa and Chia

Make your own hot cereal mix with this healthy recipe. Keep it handy and just cook the amount you need when you’re ready for a hot breakfast. One serving of warm whole grains contains six grams of fiber—almost a quarter of your daily allowance.

Cream of mushroom and barley soup

This sophisticated creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole grain barley.