25 Lazy 35G Protein High Fiber Dinners

The trick is pairing a lean protein (chicken, turkey, salmon, shrimp, beef or tofu) with beans, lentils, chickpeas or edamame. The protein keeps you full, the fiber keeps you full longer, and canned legumes do the work with no soaking or extra pots.

How the numbers were worked out: protein and fiber are estimates per serving, calculated from standard nutrition values for each ingredient. Brands vary, so run your exact ingredients through a nutrition calculator before publishing final numbers.

All recipes serve 4 unless noted. "1 can beans" means a 15 oz (425g) can, drained and rinsed.

Crockpot and slow cooker dinners

1. Crockpot Chicken Black Bean Taco Chili
Dump everything in before work and come home to a pot of smoky chili.
**~60g protein · ~12g fiber per serving · 10 min prep · 6 hrs low
**
• 2 lb (900g) boneless skinless chicken breasts
• 2 cans black beans
• 1 cup frozen corn
• 1 can (14.5 oz) diced tomatoes
• 1 cup salsa
• 1 onion, diced
• 2 tbsp taco seasoning
1. Add everything to the crockpot and stir.
2. Cook on low for 6 hours or high for 3.
3. Shred the chicken with two forks right in the pot. Serve with Greek yogurt, cilantro and lime.

2. Slow Cooker White Chicken Chili
Creamy without cream: Greek yogurt goes in at the end.
**~65g protein · ~9g fiber per serving · 10 min prep · 6 hrs low
**
• 2 lb (900g) chicken breasts
• 2 cans white beans (cannellini or great northern)
• 2 cups chicken broth
• 1 cup frozen corn
• 1 onion, diced
• 1 can (4 oz) diced green chiles
• 1 tsp each cumin, oregano, garlic powder
• 3/4 cup plain Greek yogurt
• 3 cups baby spinach
1. Add everything except the yogurt and spinach to the crockpot.
2. Cook on low for 6 hours. Shred the chicken.
3. Stir in the spinach and yogurt until creamy.

3. Crockpot Chicken Tikka Masala with Chickpeas
Takeout flavor with about 5 minutes of real work.
**~50g protein · ~11g fiber per serving · 10 min prep · 6 hrs low
**
• 1.75 lb (800g) boneless chicken thighs
• 2 cans chickpeas
• 1 can (14.5 oz) crushed tomatoes
• 1 onion, diced
• 3 tbsp tikka masala or garam masala paste
• 3/4 cup plain Greek yogurt
• 5 cups baby spinach
1. Add chicken, chickpeas, tomatoes, onion and spice paste to the crockpot.
2. Cook on low for 6 hours, then cut the chicken into bites.
3. Stir in spinach and yogurt. Serve over cauliflower rice or with whole wheat naan.

4. Slow Cooker Salsa Verde Pork and Pinto Beans
Two main ingredients and a jar of salsa make the whole dinner.
**~55g protein · ~10g fiber per serving · 5 min prep · 7 hrs low
**
• 2 lb (900g) pork tenderloin
• 2 cans pinto beans
• 1 cup salsa verde
• 1 onion, diced
• 1 tsp cumin
• 3 cups coleslaw mix, to serve
1. Add pork, beans, salsa verde, onion and cumin to the crockpot.
2. Cook on low for 7 hours. Shred the pork.
3. Serve in bowls over the slaw with lime.

5. Crockpot Tuscan Chicken with White Beans and Kale
A cozy Italian-style dinner that cooks itself.
**~65g protein · ~11g fiber per serving · 10 min prep · 6 hrs low
**
• 2 lb (900g) chicken breasts
• 2 cans white beans
• 1 can (14.5 oz) diced tomatoes
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp Italian seasoning
• 4 cups chopped kale
• 1/3 cup grated parmesan
1. Add everything except kale and parmesan to the crockpot.
2. Cook on low for 6 hours. Shred or slice the chicken.
3. Stir in the kale for 15 minutes until wilted, then top with parmesan.

**Sheet pan and one-pan dinners
**

6. Sheet Pan Chicken Fajitas with Black Beans
One tray, one stir halfway, and dinner is on the table.
**~55g protein · ~11g fiber per serving · 10 min prep · 25 min bake
**
• 1.75 lb (800g) chicken breasts, sliced into strips
• 3 bell peppers, sliced
• 1 onion, sliced
• 1 can black beans
• 2 tbsp olive oil + 2 tbsp fajita seasoning
• 8 small high-fiber tortillas
1. Heat oven to 425°F (220°C). Toss chicken, peppers and onion with oil and seasoning on a sheet pan.
2. Bake 20 minutes, add the beans, and bake 5 more.
3. Serve in warm tortillas with salsa and Greek yogurt.

7. Sheet Pan Salmon with Crispy Chickpeas and Broccoli
The chickpeas roast until crunchy while the salmon stays juicy.
**~45g protein · ~12g fiber per serving · 10 min prep · 25 min bake
**
• 1.5 lb (680g) salmon fillets
• 2 cans chickpeas, patted dry
• 5 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp each smoked paprika and garlic powder
• 1 lemon
1. Heat oven to 425°F (220°C). Toss chickpeas and broccoli with oil and spices; roast 12 minutes.
2. Push them aside, add the salmon, season and roast 12 to 14 minutes more.
3. Squeeze lemon over everything.

8. Sheet Pan Turkey Meatballs with Sweet Potatoes and Green Beans
Meatballs, starch and veg all bake on one tray at the same time.
**~50g protein · ~9g fiber per serving · 15 min prep · 25 min bake
**
• 2 lb (900g) lean ground turkey
• 1 egg
• 1/2 cup rolled oats
• 1 tsp each garlic powder, onion powder, salt
• 2 medium sweet potatoes, cubed
• 4 cups green beans, trimmed
• 2 tbsp olive oil
1. Heat oven to 425°F (220°C). Mix turkey, egg, oats and seasonings; roll into 20 meatballs.
2. Toss sweet potatoes and green beans with oil and salt on a large sheet pan. Add the meatballs.
3. Bake 22 to 25 minutes until the meatballs reach 165°F (74°C).

9. Sheet Pan Garlic Shrimp with White Beans and Tomatoes
Shrimp cooks in 8 minutes, so the tray does most of the waiting.
**~55g protein · ~9g fiber per serving · 10 min prep · 20 min bake
**
• 2 lb (900g) peeled raw shrimp
• 2 cans white beans
• 2 cups cherry tomatoes
• 2 zucchini, chopped
• 2 tbsp olive oil + 4 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/4 cup grated parmesan
1. Heat oven to 425°F (220°C). Roast beans, tomatoes and zucchini with oil, garlic and seasoning for 12 minutes.
2. Add the shrimp and roast 7 to 8 minutes until pink.
3. Top with parmesan.

10. One-Pan Chicken Thighs with Lentils and Spinach
The lentils simmer in the chicken juices, so they soak up all the flavor.
**~50g protein · ~8g fiber per serving · 10 min prep · 35 min cook
**
• 1.75 lb (800g) boneless chicken thighs
• 1 cup dry green or brown lentils, rinsed
• 3 cups chicken broth
• 1 onion and 2 carrots, diced
• 5 cups baby spinach
• 1 tsp each cumin and paprika
1. Season and brown the chicken in a deep skillet, about 4 minutes per side. Set aside.
2. Add onion and carrots, then the lentils and broth. Put the chicken back on top.
3. Cover and simmer 25 to 30 minutes until the lentils are tender. Stir in the spinach.

**20-minute skillet dinners
**

11. Turkey Taco Black Bean Skillet
Everything you love about tacos, in one pan, with no shells to fill.
**~45g protein · ~10g fiber per serving · 20 min
**
• 1.5 lb (680g) lean ground turkey
• 2 cans black beans
• 1 cup salsa
• 1 cup frozen corn
• 2 tbsp taco seasoning
• 1/2 cup shredded cheddar
1. Brown the turkey in a large skillet, about 6 minutes.
2. Add taco seasoning, beans, salsa and corn. Simmer 5 minutes.
3. Sprinkle cheddar on top, cover for 2 minutes to melt, and serve with lettuce or avocado.

12. Garlic Shrimp and Edamame Stir-Fry
Frozen shrimp and frozen edamame mean almost nothing to chop.
**~48g protein · ~9g fiber per serving · 15 min
**
• 1.5 lb (680g) peeled raw shrimp
• 3 cups shelled edamame
• 4 cups broccoli florets
• 1 red bell pepper, sliced
• 3 tbsp low-sodium soy sauce
• 1 tbsp honey + 1 tbsp sesame oil
• 3 cloves garlic + 1 tsp grated ginger
1. Stir-fry broccoli, pepper and edamame in sesame oil for 5 minutes.
2. Add shrimp, garlic and ginger; cook 3 to 4 minutes until pink.
3. Pour in soy sauce and honey, toss and serve.

13. Chicken Sausage with White Beans and Kale
Precooked sausage means you are just heating and tossing.
**~38g protein · ~10g fiber per serving · 15 min
**
• 1.3 lb (600g) precooked chicken sausage, sliced
• 2 cans white beans
• 5 cups chopped kale
• 1 onion, diced + 3 cloves garlic
• 1/2 cup chicken broth
• Pinch red pepper flakes
• 1/4 cup grated parmesan
1. Brown the sausage and onion in a skillet, 5 minutes.
2. Add garlic, beans, broth and kale. Cover and cook 5 minutes until the kale wilts.
3. Finish with red pepper flakes and parmesan.

14. Beef and Bean Burrito Skillet
A burrito you eat with a fork, so no rolling and no mess.
**~50g protein · ~10g fiber per serving · 20 min
**
• 1.5 lb (680g) 93% lean ground beef
• 2 cans pinto beans
• 1 cup salsa
• 2 tbsp taco seasoning
• 4 small high-fiber tortillas, cut into strips
• 1/2 cup shredded cheddar
1. Brown the beef, drain, and add taco seasoning.
2. Stir in beans, salsa and tortilla strips. Simmer 5 minutes.
3. Top with cheddar, cover to melt, and serve with lettuce and Greek yogurt.

15. Chickpea Pasta with Chicken and Spinach
Chickpea pasta doubles the protein and fiber of regular pasta.
**~43g protein · ~9g fiber per serving · 20 min
**
• 8 oz (230g) chickpea pasta
• 1 lb (450g) chicken breast, cut into bites
• 1 jar (24 oz) marinara sauce
• 5 cups baby spinach
• 1/4 cup grated parmesan
1. Boil the pasta according to the package.
2. Meanwhile, cook the chicken in a skillet for 6 to 8 minutes. Add marinara and spinach until wilted.
3. Toss in the drained pasta and top with parmesan.

**Soups, chilis and stews
**

16. Red Lentil Chicken Soup
Red lentils melt into the broth and make it thick without any cream.
**~55g protein · ~10g fiber per serving · 10 min prep · 30 min simmer
**
• 1.5 lb (680g) chicken breasts
• 1 1/4 cups dry red lentils, rinsed
• 6 cups chicken broth
• 2 carrots and 1 onion, diced
• 1 tsp each cumin and turmeric
• 5 cups baby spinach
• 1 lemon
1. Add everything except spinach and lemon to a large pot. Bring to a boil.
2. Simmer 25 minutes, then shred the chicken in the pot.
3. Stir in spinach and a squeeze of lemon.

17. Turkey Three-Bean Chili
A big-batch chili that freezes well. Serves 6.
**~39g protein · ~10g fiber per serving · 15 min prep · 30 min simmer
**
• 2 lb (900g) lean ground turkey
• 1 can each black beans, kidney beans and pinto beans
• 2 cans (14.5 oz each) diced tomatoes
• 1 onion and 1 bell pepper, diced
• 3 tbsp chili powder + 1 tsp cumin
1. Brown the turkey with onion and pepper in a large pot.
2. Add spices, beans and tomatoes with their juice.
3. Simmer 30 minutes, or cook on low in the crockpot for 6 hours.

18. Chicken Tortilla Soup
Everything goes in one pot, and tortilla strips on top give the crunch.
**~60g protein · ~11g fiber per serving · 10 min prep · 30 min simmer
**
• 2 lb (900g) chicken breasts
• 2 cans black beans
• 1 cup frozen corn
• 1 can (14.5 oz) fire-roasted tomatoes
• 4 cups chicken broth
• 1 onion, diced + 1 tbsp taco seasoning
• Avocado, lime and baked tortilla strips to serve
1. Add chicken, beans, corn, tomatoes, broth, onion and seasoning to a pot.
2. Simmer 25 minutes and shred the chicken.
3. Serve topped with avocado, lime and tortilla strips.

19. Beef and Lentil Stew
A hearty stew with half the beef swapped for lentils, so it's cheaper and higher in fiber.
**~49g protein · ~9g fiber per serving · 15 min prep · 7 hrs low or 1 hr stovetop
**
• 1.5 lb (680g) lean stew beef, cubed
• 1 cup dry brown lentils, rinsed
• 3 carrots, sliced + 1 onion, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups beef broth
• 2 tsp thyme + 1 bay leaf
1. Add everything to a crockpot or a large pot.
2. Cook on low 7 hours, or simmer covered on the stove for 1 hour until the beef is tender.
3. Remove the bay leaf and season with salt and pepper.

20. Lemon Chicken, Chickpea and Kale Soup
A bright, fresh soup for when you want something lighter.
**~50g protein · ~12g fiber per serving · 10 min prep · 25 min simmer
**
• 1.5 lb (680g) chicken breasts
• 2 cans chickpeas
• 6 cups chicken broth
• 2 carrots and 1 onion, diced
• 5 cups chopped kale
• 1 lemon, zested and juiced
• 1 tsp oregano
1. Simmer the chicken, chickpeas, broth, carrots, onion and oregano for 20 minutes.
2. Shred the chicken.
3. Add kale for 5 minutes, then stir in the lemon zest and juice.

**Bowls, bakes and no-fuss assemblies
**

21. Cottage Cheese Chicken Enchilada Bake
No rolling: layer it like a lasagna and bake. Blended cottage cheese adds creaminess and protein.
**~55g protein · ~9g fiber per serving · 10 min prep · 25 min bake
**
• 1 lb (450g) cooked shredded chicken (rotisserie works)
• 2 cups cottage cheese, blended smooth
• 1 can black beans
• 1 can (15 oz) red enchilada sauce
• 8 small high-fiber tortillas
• 1/2 cup shredded cheddar
1. Heat oven to 375°F (190°C). Mix chicken, beans and half the cottage cheese.
2. In a baking dish, layer sauce, tortillas, chicken mix and the rest of the cottage cheese. Repeat, ending with sauce and cheddar.
3. Bake 25 minutes until bubbling.

22. Greek Chicken Quinoa Bowls
Cook once and eat all week. These hold up in the fridge for 4 days.
**~55g protein · ~8g fiber per serving · 15 min prep · 20 min cook
**
• 1.5 lb (680g) chicken breasts
• 1 cup dry quinoa
• 1 can chickpeas
• 1 cucumber and 1 1/2 cups cherry tomatoes, chopped
• 1/3 cup crumbled feta
• 3/4 cup Greek yogurt + 1 tsp dill + 1 lemon (for the sauce)
• 2 tsp Greek or Italian seasoning
1. Season the chicken and cook in a skillet or air fryer until it reaches 165°F (74°C), then slice.
2. Cook the quinoa according to the package.
3. Divide quinoa, chicken, chickpeas, cucumber, tomatoes and feta into 4 bowls. Top with the yogurt-dill-lemon sauce.

23. Salmon Edamame Sushi Bowls
All the sushi flavor, with no rolling skills needed.
**~43g protein · ~9g fiber per serving · 10 min prep · 20 min cook
**
• 1.3 lb (600g) salmon fillets
• 1 cup dry brown rice
• 2 cups shelled edamame
• 1 cucumber, sliced
• 1 avocado, sliced
• 3 tbsp soy sauce + 1 tbsp sriracha mayo
• Sesame seeds and nori strips, to serve
1. Cook the rice. Bake the salmon at 400°F (200°C) for 12 to 15 minutes, brushed with soy sauce.
2. Flake the salmon into bowls over the rice.
3. Add edamame, cucumber and avocado. Drizzle with sriracha mayo and top with sesame seeds and nori.

24. Dump-and-Bake Protein Lasagna Pasta
The pasta cooks right in the sauce, so there's no boiling step.
**~54g protein · ~9g fiber per serving · 10 min prep · 40 min bake
**
• 1 lb (450g) 93% lean ground beef, browned
• 8 oz (230g) whole wheat penne, uncooked
• 1 jar (24 oz) marinara + 1 1/2 cups water
• 2 cups cottage cheese
• 5 cups baby spinach
• 1 cup shredded mozzarella
1. Heat oven to 400°F (200°C). In a baking dish, stir together the beef, uncooked pasta, marinara, water and spinach.
2. Dollop the cottage cheese over the top, cover tightly with foil, and bake 30 minutes.
3. Uncover, add mozzarella and bake 10 more minutes.

25. Peanut Tofu and Edamame Bowls
A plant-based option that still clears 35g of protein.
**~47g protein · ~10g fiber per serving · 10 min prep · 25 min cook
**
• 28 oz (800g) extra-firm tofu, pressed and cubed
• 2 cups shelled edamame
• 3/4 cup dry brown rice
• 3 cups broccoli florets
• 1/4 cup peanut butter + 3 tbsp soy sauce + 1 tbsp lime juice + 1 tsp honey or maple syrup (for the sauce)
1. Air fry or bake the tofu at 400°F (200°C) for 20 to 25 minutes until crispy. Cook the rice.
2. Steam the broccoli and edamame for 5 minutes.
3. Whisk the sauce with a splash of hot water and pour over the bowls.

**Tips for lazy high protein, high fiber dinners
**
• Keep canned beans stocked. Black, pinto, white beans and chickpeas add about 7g protein and 6 to 7g fiber per half cup, with no cooking.
• Buy frozen. Frozen shrimp, edamame, broccoli and corn last for months and go straight into the pan.
• Use rotisserie chicken on your busiest nights. It turns recipes 15, 21 and 22 into 10-minute meals.
• Swap your pasta. Chickpea or lentil pasta has roughly twice the protein and fiber of regular pasta.
• Finish with Greek yogurt or cottage cheese instead of sour cream or cream for extra protein.
• Cook once, eat twice. The chilis, soups and stews (16 to 20) freeze for up to 3 months.

FAQ
How much fiber counts as high fiber? Most adults need about 25 to 38g of fiber a day, so 8g or more in one dinner is a strong share.

Can I make these vegetarian? Yes. Swap the meat for extra beans, lentils, tofu or tempeh. The protein will drop, so add edamame or a side of Greek yogurt to stay near 35g.

Will this much fiber upset my stomach? If you're new to beans and lentils, start with half portions, rinse canned beans well, and drink plenty of water.

These 25 dinners are just a start. High Protein High Fiber Meals Recipe Cookbook for Busy People is packed with more quick, filling recipes built around the same idea: lots of protein, lots of fiber, very little effort.
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