15 5-Minute High-Fiber Lunch Recipes to Help You Stay Full

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Published on November 23, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Edamame Veggie Rice Bowl

Make these easy and filling recipes for lunch when you’re crunched for time. In just five minutes, you can enjoy one of these satisfying meals packed with at least 6 grams of fiber per serving to help support a healthy heart and digestive system. Recipes like our Mason Jar Power Salad with Chickpeas & Tuna and Edamame & Veggie Rice Bowl are nourishing, packed with flavor and can help you stay full until your next meal.

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Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

02 of 15

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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White Bean & Avocado Toast

White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

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Edamame & Veggie Rice Bowl

Edamame Veggie Rice Bowl

The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.

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Avocado, Tomato & Chicken Sandwich

Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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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-Chocolate Smoothie

Strawberry-Chocolate Smoothie

This creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It's so decadent you might want it as a dessert, too.

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Roasted Veggie Mason Jar Salad

Roasted Veggie Mason Jar Salad

This vegan mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat.

09 of 15

Ham & Cheese Sandwich Wrap

Ham & Cheese Sandwich Wrap

Spice up your typical lunch sandwich and have a wrap instead! The broccoli sprouts add crunch and nutrients, and the honey mustard adds some sweetness.

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Strawberry-Blueberry-Banana Smoothie

Strawberry-Blueberry-Banana Smoothie

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

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Avocado Toast with Burrata

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.

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Turkey-Cranberry Wrap

Turkey-Cranberry Wrap

This wrap is quick-and-easy to prepare and is the perfect lunch solution for all of those Thanksgiving leftovers.

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Roasted Veggie & Hummus Pita Pockets

Roasted Veggie & Hummus Pita Pockets

These satisfying and tasty pita-pocket sandwiches are packed with roasted veggies and greens. A spread of hummus adds creaminess and keeps everything from falling out.

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Roasted Veggie & Hummus Pita Pockets

a recipe photo of the White Bean & Cherry Tomato Salad — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

This three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying.

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Roasted Veggie & Tofu Brown Rice Bowl

A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

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