10 High Fiber Recipes That Will Help You Lose Weight

Updated: Apr. 19, 2021

Fiber is the secret to losing weight without hunger. The zero-calorie, non-digestible part of a carbohydrate adds bulk to food, so you'll feel fuller while eating less. Also, fiber swells in the stomach, absorbs and removes fat and calories, and boosts metabolism—a win-win for weight loss!

Courtesy Tanya Zuckerbrot

Mixed Berry Oatmeal

Oatmeal is a delicious way to start your day, and it will keep you full for hours if you use our fiber hack: A serving of regular oatmeal has 160 calories and just 3 grams of fiber, but by swapping oats for a fiber-filled cereal, this Mixed Berry Oatmeal recipe has 123 calories and 17 grams of fiber—more than five times the amount found in traditional oatmeal. This recipe includes mixed berries for added fiber, but you can customize to your liking by adding chopped walnuts or hemp seeds for added antioxidants, even more fiber, and a bit of protein. Check out these other healthy oatmeal toppings.

Courtesy Tanya Zuckerbrot

F-Factor’s Famous High Fiber Waffles

Yes, you read that right—waffles. By using ground high fiber crackers as the base instead of typical flours, the F-Factor’s Famous High Fiber Waffles pack in 16 grams of filling fiber per serving. They’re a perfect weekend breakfast for the family to enjoy. Top with berries for added sweetness and because they’re one of the higher fiber fruits, and you’ll keep the fiber count going. Don’t own a waffle maker? No worries. You can easily pour the batter onto a griddle and make pancakes instead. (Here’s why fiber is so good for us!)

Delicious fresh morning Shakshuka on the wooden rustic table with some tomatoes on the side
Courtesy Tanya Zuckerbrot


This savory Middle Eastern dish, centered around poached eggs and a spicy tomato sauce, is sure to warm you up on even the coldest of mornings. The trick here is to pair the shakshuka with high fiber crackers. Fiber is the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food. It also boosts metabolism and absorbs and removes some of the fat and calories from the meal. Each serving of Shakshuka paired with two high fiber crackers provides 135 calories and 10 grams of fiber.

Courtesy Tanya Zuckerbrot

Butternut Squash Apple Soup

Soup is warm, filling, and when made right, also low in calories. Choose clear, broth-based soups such as chicken or vegetable. Skip creamy soups, which are high in fat, or traditional canned soups that exceed recommendations for sodium. This Butternut Squash Apple Soup recipe pairs butternut squash, tart green apples, celery hearts, and carrots for a savory yet slightly sweet flavor. Blending the squash gives the soup such a hearty, creamy texture, you’ll forget its broth based. These are the amazing things that happen to your body when you start eating more fiber.

Courtesy Tanya Zuckerbrot

Carrot Cauliflower Soup

Whip up a big batch of Carrot Cauliflower Soup for the week to have a satisfying go-to whenever hunger strikes. Stick to low-sodium broths or make homemade stock for better flavor and heart health. Load it up with your favorite non-starchy vegetables for added fiber and crunch; this soup incorporates yellow onion, carrots, and cauliflower. When done right, soups are especially helpful for weight loss because they’re high in water, which helps fill you up so you eat less. Being dehydrated can also mimic hunger. Many times, our hunger is really just thirst in disguise.

Courtesy Tanya Zuckerbrot

Creamy Mushroom Asparagus No Carb Risotto

Typical Italian risotto is a creamy and decadent dish starring butter, cheese, and arborio rice, which are high in calories and low in fiber. This Creamy Mushroom Asparagus No Carb Risotto recipe is #FFACTORAPPROVED because it swaps in Miracle Rice, reduces the portion of cheese and omits butter altogether. The best part? It has real risotto flavor and texture but only 64 calories per serving and significantly less saturated fat. Enjoy this easy-to-prepare dish by pairing it with a lean meat or fish and a serving or two of vegetables.

Courtesy Tanya Zuckerbrot

Eggplant Parmesan Lasagna

You can have your lasagna and eat it too. This Eggplant Parmesan Lasagna is another hearty Italian dish that we’ve lightened up and filled with fiber to keep you feeling full. In this recipe, we made some healthy swaps including grass-fed 90 percent lean ground beef and low-fat cheeses in place of their higher fat versions. And by adding eggplant, GG crackers, and egg whites, we’re bumping up the fiber and protein content, because as we like to say: Fiber and protein at every meal make losing weight no big deal. Here’s why fiber is so healthy for diabetics.

Courtesy Tanya Zuckerbrot

Curry Chicken

A warm bowl of curry brings the heat—both in temperature and flavor. Capsaicin, a compound found in hot peppers, not only gives soups, stews, chili, and curries a spicy kick, but it actually has weight management and cardiovascular benefits too. The compound causes your body temperature to rise, which temporarily boosts metabolism. Capsaicin can also decrease appetite and help curb cravings, which further aids in weight loss efforts. Best news yet? You can make this Curry Chicken dish in an Instant Pot, cutting your cook time drastically.

Courtesy Tanya Zuckerbrot

Hearty Homestyle Chili

A steaming bowl of healthy and hearty chili can warm your belly during the cold winter months. Fiber-rich beans help stabilize blood sugar levels and keep you feeling full. Lean beef or turkey contribute muscle-building protein while staying low in saturated fat. The combination of lean protein and fiber makes a dynamite duo for staying warm and shedding pounds. This Hearty Homestyle Chili incorporates chipotle peppers in an adobe sauce and ground chili powder which adds calorie-burning heat. Customize your chili by adding low-fat shredded sharp cheddar cheese, fresh jalapeño pepper slices, radish slices, or chopped avocado.

mulled wine
Courtesy Tanya Zuckerbrot

Mulled Wine

Yes, you can still drink wine and fight winter bulge. Red and white wine, tequila, and vodka on the rocks (sans sugary mixers) are all smart imbibing choices. This recipe for Mulled Wine combines a dry red wine with antioxidant-packed spices including cinnamon, cloves, nutmeg, and ginger, plus the zest of oranges and lemons. A typical glass of mulled wine has 115 calories and nine grams of carbohydrates, but this healthier rendition is just 90 calories and two grams of carbohydrates.

Here’s how to get more fiber in your diet without even trying.