23 High-Fiber, Heart-Healthy Lunches in 20 Minutes

By

Camryn Alexa Wimberly

Updated on July 18, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Stuffed Sweet Potato with Hummus Dressing, low angle on a plate — Photo:
Ali Redmond

Make the most of your lunch break with these tasty lunches. These recipes are a great choice for those looking to support their heart health, as they are packed with nourishing ingredients while being lower in sodium and saturated fat. With at least 8 grams of fiber per serving, they may also help reduce your risk of chronic diseases like heart disease and diabetes. Perhaps the best part? They take just 20 minutes or less to make! Try options like our Chickpea & Quinoa Grain Bowl or Stuffed Sweet Potato with Hummus Dressing for a delicious and nourishing lunch.

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Chopped Veggie Grain Bowls with Turmeric Dressing

veggie grain bowl in a glass to-go container

To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.

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Chickpea & Quinoa Grain Bowl

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side — Robby Lozano

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing, low angle on a plate — Ali Redmond

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one.

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Vegan Superfood Grain Bowls

overhead shot of vegan grain bowl filled with beets, edamame and avocado — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

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Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry.

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Strawberry-Pineapple Smoothie

Strawberry-Pineapple Smoothie

Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.

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Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini

Mediterranean Lettuce Wraps

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

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Mermaid Smoothie Bowl

Mermaid Smoothie Bowl

Channel your inner mythical creature with a colorful smoothie bowl that's fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.

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Couscous & Chickpea Salad

Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.

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Beef & Bean Sloppy Joes

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

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Roasted Vegetable & Black Bean Tacos

These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.

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Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Mixed Greens with Lentils & Sliced Apple

This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.

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Cabbage, Tofu & Edamame Salad

Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.

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Veggie Wrap with Cilantro Hummus

These healthy multigrain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time-saver, the hummus can be prepared up to 3 days ahead and chilled until you're ready to make the wraps.

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Strawberry-Chocolate Smoothie

Strawberry-Chocolate Smoothie

This creamy strawberry-chocolate smoothie is so rich, it’s almost like a dreamy dessert.

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Veggie & Hummus Sandwich

Veggie & hummus sandwich — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

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Peanut Butter-Banana English Muffin

Peanut Butter-Banana English Muffin

Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.

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Strawberry-Blueberry-Banana Smoothie

A smoothie with strawberries, blueberries and banana is delicately sweet and has a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra-frosty texture once blended.

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Sprouted-Grain Toast with Peanut Butter & Banana

Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.

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Rainbow Grain Bowl with Cashew Sauce

Rainbow Grain Bowl with Cashew Tahini Sauce

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

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Black Bean-Queso Wraps

These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press.

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Strawberry & Tuna Spinach Salad

Enjoy sweet, juicy strawberries paired with nutrient-dense mushrooms and tangy tuna salad. This is the ultimate salad to keep you feeling full. It boasts 20 grams of protein and 10.5 grams of fiber—both nutrients known to satiate hunger.

Medically reviewed by

Jessica Ball, M.S., RD

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