21 High-Fiber Lunch Recipes You Can Pack and Go

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Updated on October 12, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Salmon-Stuffed Avocados

These high-fiber lunch recipes are not only delicious but are also perfect for busy, on-the-go days. From vibrant salads to nourishing wraps, these recipes are packed full of nourishing ingredients and satisfying flavors. Plus, they pack at least 6 grams of fiber to align with our high-fiber nutrition parameters, which can help keep you feeling full and fueled for whatever’s on your schedule. Recipes like our Falafel Pita Sandwiches with Tzatziki and Salmon Stuffed Avocados are tasty options we know you’ll love.

Tip: Pack dressings separately to keep your salads crisp and avoid soggy lettuce.

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Macaroni Salad with Creamy Avocado Dressing

Macaroni Salad with Creamy Avocado Dressing

Give classic pasta salad a fresher, more flavorful spin. This fast pasta dish calls for avocado to replace some of the mayonnaise, which makes it extra creamy. Whole-wheat elbow macaroni and fresh vegetables round out this healthy pasta salad that you'll be making all summer long.

02 of 21

Black Bean Wraps with Greens & Cilantro Vinaigrette

Black Bean Wraps with Greens & Cilantro Vinaigrette — Jason Donnelly

A simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.

03 of 21

Falafel Pita Sandwiches with Tzatziki

Falafel Pita Sandwiches with Tzatziki

This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.

04 of 21

Chickpea Pasta with Lemony-Parsley Pesto

Chickpea Pasta with Lemony-Parsley Pesto

We love using chickpea pasta in this quick and easy dinner recipe, but other bean pastas or whole-wheat noodles are just as good with this fresh and zesty pesto sauce.

05 of 21

Cherry-Almond Farro Salad

Tossed with a minty vinaigrette, this healthy farro and cherry salad recipe can be served as a light lunch or as a side dish along with grilled chicken, duck or pork. Look for farro--a high-fiber whole grain that is an ancestor of modern wheat--with other whole grains in well-stocked supermarkets and natural-foods stores.

06 of 21

Salmon-Stuffed Avocados

Salmon-Stuffed Avocados

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

07 of 21

Pasta Salad with Vinaigrette Lunchbox

Pasta Salad with Vinaigrette Lunch Box — Diana Chistruga

Pasta salad is a great take-along lunch with tons of opportunity to make it your own. Want to make it vegetarian? Pack olives in place of salami. Don't love peppers? Try tomatoes instead! Be sure that you pack at least one container big enough to hold everything together once it's mixed (about 1 1/2 cups).

08 of 21

Rice & Lentil Salad

A simple dressing of sherry vinegar, Dijon mustard and paprika flavors this rice and lentil salad. It's a great way to use up leftovers.

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Quinoa Deli Salad

quinoa deli salad

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

10 of 21

DIY Taco Lunchbox

DIY Taco Lunch Box — Diana Chistruga

Who doesn't love a taco? While the tortillas most likely won't be warm when you eat it, warming them first keeps them pliable for filling. If you're missing the crunch of a hard taco, sub tortilla chips for the soft tortillas.

11 of 21

Butternut Squash & Black Bean Enchiladas

Butternut Squash & Black Bean Enchiladas — Greg DuPree

A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.

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Vegetarian Reubens with Russian Dressing

a recipe photo of the Vegetarian Reubens with Russian Dressing — Photographer: Rachel Marek, Food stylist: Annie Probst

The spinach, mushroom and onion filling is so satisfying, you won't even miss the corned beef in this vegetarian take on a Reuben sandwich. This exceptional sandwich was inspired by a dish at the now-closed Penny Cluse Cafe in Burlington, Vermont.

13 of 21

Spicy Green Salad with Soy & Roasted Garlic Dressing

Spicy Green Salad with Soy & Roasted Garlic Dressing — Photography / Jenny Huang, Food Styling / Tyna Hoang, Prop Styling / Nicole Louie

Piquant greens, such as mizuna and mustard, are mellowed by a sweet-and-savory dressing that includes a whole head of roasted garlic. Top with grilled shrimp or beef to make it a main course.

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Buffalo Chicken Grain Bowl

Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.

15 of 21

Tomato-&-Avocado Cheese Sandwich

tomato avocado cheese sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

16 of 21

Turkey Meatball Wrap Lunchbox

Turkey Meatball Wrap Lunchbox — Diana Chistruga

Wraps are quick to make in the morning, especially if you have leftover meatballs on hand! A layer of whipped cream cheese creates a barrier that prevents the wrap from getting soggy—even if you make it the night before.

17 of 21

Spicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabi

Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. If you haven't tried kohlrabi yet, here's your excuse to buy it. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch.

18 of 21

Spinach & Dill Pasta Salad

Spinach & Dill Pasta Salad

Edamame gives this veggie-packed vegan pasta salad a bit of feel-full protein. Serve topped with extra freshly ground pepper, if desired.

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Turkey & Bean Burritos

These tasty turkey and bean burritos are the perfect choice for a quick dinner or lunch. Shredded lettuce and Cheddar cheese are wrapped up in warm whole-wheat tortillas with cooked turkey, salsa and beans--yum!

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Roasted Vegetable Sandwiches

These hearty sandwiches may be assembled ahead of time and are perfect for a summer picnic

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BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.

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