High-Fiber Meals with Chicken – Easy Chicken Recipes

Getting more fiber into my diet is easy and delicious with these chicken recipes! It’s important to add fiber-rich ingredients — like beans, whole grains, fruits, and vegetables — to my typical protein-centric meals to create well-balanced dinners for me and my family. These recipe ideas are simple, tasty, and full of all the right macronutrients!

Creating High Fiber Meals with Chicken

We all know I’m a fan of chicken around here, and it’s such a great source of protein plus some healthy fats. But there’s one macronutrient it just doesn’t cover: carbs. Chicken doesn’t contain any dietary fiber — a complex carbohydrate we simply need. So adding high-fiber ingredients alongside my usual chicken breast is a must! Luckily, that’s pretty easy to do. I already have a great collection of dinner ideas ready to cook to make sure I’m meeting those pesky daily requirements.

Generally-speaking, a high-fiber meal should contain 15-20 grams of fiber per 1000 calories. That means for every 100 calories you consume, you should aim for 1.5-2 grams of fiber. I used these numbers as a reference when gathering these recipes!

Fiber-rich Foods to Add to Your Dinners

Here’s a quick list of foods to add to your diet if you need to increase the fiber intake. I use a lot of these ingredients in the meals listed below, but you can always throw these into your other favorite recipes.

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Easy Fiber-filled Chicken Recipes

These are the chicken recipes I make most often when I want a high-fiber meal without a lot of extra work.

• Chipotle Chicken Burritos: These seasoned black bean and veggie-filled burritos are naturally high in fiber. Boost it even more by swapping in brown rice or whole-wheat tortillas. 7g of fiber per serving.
• Louisiana Red Beans and Rice: Kidney beans and fresh veggies make this Southern comfort food a simple high-fiber dinner with a massive 13g of fiber per serving.
• Tex-Mex Chicken and Rice: This zesty casserole is loaded with black beans and corn. Use brown rice or quinoa as your grain of choice to increase the fiber. 12g of fiber per serving.

High-Fiber Dinners for Weeknights

These simple high-fiber dinners prove that you don’t need a lot of ingredients to eat a well-balanced diet.

• One Pan Lemon Chicken and Zucchini: Zucchini and white beans make this a winner for high-fiber, low-carb meals. For more volume, serve it over a bed of fluffy quinoa. 7g of fiber per serving.
• Apple Chicken Sausage Skillet: By keeping the skins on the apples and adding heaps of fresh kale alongside chicken sausage, you get a sweet and savory fiber boost. 8g of fiber per serving.
• Chicken Stuffed Peppers: These bell peppers are packed with black beans and corn. Swap the white rice for quinoa to up the nutrients even more! 10g of fiber per serving.
• Chicken Primavera: Swapping in whole grain penne adds 7g of fiber to each serving of this veggie-rich chicken pasta. 13g of fiber per serving.

High-Protein, High-Fiber Meals

These easy fiber-rich recipes are made with lean chicken for protein-packed meals that balance macronutrients perfectly.

• Chicken Teriyaki Foil Packets: Broccoli and fresh pineapple provide a solid fiber base, and chicken breast keeps the protein high. 3g of fiber and 30g of protein per serving.
• Red Chicken Chili: Protein-rich chicken and fiber-dense kidney beans combine in this low-calorie, one-pot meal to keep you full for hours. 3g of fiber and 24g of protein per serving.
• Air Fryer Chicken Fajitas: These lean chicken and pepper fajitas are a quick low-cal favorite. Swap flour tortillas for corn or whole wheat varieties to maximize the fiber. 3g of fiber and 25g of protein per serving.

High-Fiber Sheet Pan Dinners

I especially love sheet pan meals when I’m focused on meal prepping for certain dietary needs, because it takes the extra work out of the equation. Reaching my fiber goals has never been so easy!

• Sheet Pan Chicken Sausage and Veggies: Sweet potatoes and Brussels sprouts are two of the best fiber-rich veggies, especially when you leave the skins on the potatoes. Combined with chicken sausage, this meal has it all! 9g of fiber per serving.
• Maple Dijon Chicken Sheet Pan: This sweet-and-tangy meal relies on roasted Brussels sprouts to deliver a high-fiber dinner that tastes like a treat. 6g of fiber per serving.
• Sheet Pan Chicken and Broccoli: Broccoli is the star of this high-fiber, low-ingredient dinner. I love using a high veggie-to-chicken ratio and serving it over wild rice. 4g of fiber per serving.

Fiber-rich Chicken Soup Recipes

There is nothing more comforting than a warm bowl of soup, and these are some of my favorites, packed with fiber-rich beans, veggies, and legumes.

• Chicken Sausage Stew: This comforting stew uses skin-on potatoes and white beans for a thick, hearty, and naturally high-fiber base. 7g of fiber per serving.
• Chicken Mulligatawny Soup: Red lentils melt into this curry broth to create a creamy texture that is naturally packed with fiber and protein. 10g of fiber per serving.
• White Chicken Chili: Packed with two whole cans of white beans, plus frozen corn and shredded chicken, this simple chili is sure to satiate! 9g of fiber per serving.
• Crockpot White Chicken Enchilada Soup: This is one of my favorite high fiber Crockpot meals. Just toss in the corn and white beans and let the slow cooker do the work. 7g of fiber per serving.

Tips for Increasing the Fiber in Any Meal

• Swap the Grain: If a recipe calls for white rice, swap it for brown rice or quinoa to triple the fiber content of that component. The same goes for pasta. Opt for whole wheat, chickpea, or lentil pasta for a fiber boost.

• Add Greens: Stir in an extra 2-3 cups of spinach or kale at the end of cooking, until wilted.

• Keep the Skin On: When making meals with potatoes or apples, leave the skins on to instantly add more fiber.

Trust me, increasing your fiber intake doesn’t mean completely changing all your favorite meals. By choosing simple high-fiber dinners and utilizing a few easy swaps, you can transform these chicken dishes into nutritional powerhouses. I hope these recipes become staples in your home just as they are in mine!