Reviewed by Dietitian Jessica Ball, M.S., RD
Looking for a delicious dinner that is high in protein and fiber? Look no further than these popular recipes that are well-loved by EatingWell readers. Each recipe on this list is low in calories and high in protein and fiber to support healthy weight loss if that is your goal. From our Chickpea Casserole or our tasty Sweet Potato–Black Bean Stuffed Peppers recipes, these flavorful meals will help you stay nourished and satisfied.
01 of 15
Creamy White Chili with Cream Cheese
This rich yet healthy white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans.
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02 of 15
Sweet Potato–Black Bean Stuffed Peppers
These delicious sweet potato–stuffed peppers are an easy anti-inflammatory meal, thanks to the combination of sweet potatoes, black beans and bell peppers, which are all packed with fiber and antioxidants. This vegetarian dinner calls for microwaveable brown rice for ease, but you can also use leftover brown rice if you have it on hand.
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03 of 15
Ginger-Dill Salmon with Cucumber & Avocado Salad
This ginger-dill salmon with cucumber and avocado salad is a light, refreshing meal that doesn’t skimp on flavor. Tender, flaky salmon is infused with the unusual combination of warm ginger and fresh dill, making it the perfect complement to the cool, creamy salad.
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04 of 15
Chicken & Sweet Potato Enchilada Skillet
This sweet potato–chicken enchilada skillet is a hearty, one-pan meal that’s perfect for busy weeknights. Tender chunks of sweet potato and shredded chicken combine with store-bought enchilada sauce for a flavorful shortcut. Corn tortilla wedges are stirred in, soaking up the sauce and giving the dish a comforting, casserole-like texture.
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05 of 15
Black Bean & Pepper Jack Quiche
This black bean quiche with pepper Jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
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06 of 15
Chickpea Casserole with Spinach & Feta
This Chickpea Casserole is a cozy, one-pan meal that’s both hearty and wholesome. Tender spinach, nutty chickpeas and brown rice are bound together with a touch of cream cheese and finished with tangy feta. Fresh dill, nutmeg and lemon juice brighten the flavors, while a hint of red pepper adds gentle heat. Baked until bubbling and topped with lemon zest, it’s a dish that feels comforting yet vibrant.
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07 of 15
Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash
This sheet-pan dinner brings together a trio of cold-weather favorites. Roasted spaghetti squash gets tossed with a maple-miso glaze that clings to each strand, creating a noodle-like base that’s topped with juicy chicken thighs and caramelized Brussels sprouts that are roasted alongside. Easy enough for a weeknight yet special enough for company, this sheet-pan wonder delivers cozy comfort with a fall, veggie-forward feel.
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08 of 15
Chicken Fajita Rice Bake
This cheesy Chicken Fajita Rice Bake checks every box: bold flavor, hearty protein, plenty of veggies and minimal cleanup. Juicy chicken thighs mingle with a pantry-friendly mix of beans, tomatoes with green chiles and quick-cooking brown rice. A generous layer of melty cheese ties it all together. It’s a weeknight-friendly recipe that also doubles as a crowd-pleaser—you’ll want to keep this one on repeat.
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09 of 15
One-Pot Chicken, Spinach & Sun-Dried Tomato Orzo
This vibrant sun-dried tomato chicken-and-orzo recipe delivers a satisfying balance of protein, whole-grain pasta and vegetables in one skillet. Juicy chicken cutlets are seared until golden, then nestled into orzo simmered with savory sun-dried tomatoes, fresh spinach and crumbled feta. It’s an easy complete dinner with minimal cleanup.
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10 of 15
Black Bean & Veggie Smash Burgers
These vegetarian black bean smash burgers feature a savory black bean patty spiced with chipotle chile, crisped to perfection and topped with melty Monterey Jack. A quick, tangy yogurt-based sauce ties it all together. It’s a satisfying plant-forward option that’s big on flavor and fiber.
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11 of 15
Creamy Lemon-Parmesan Spinach & White Bean Casserole
This comforting casserole is creamy and satisfying, thanks to protein- and fiber-rich white beans, hearty quinoa and a silky Parmesan-spiked spinach sauce. Fresh lemon zest and juice brighten the dish, making it perfect for spring or anytime you want a cozy, fresh-baked meal.
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12 of 15
High-Protein, High-Fiber Chicken Soup
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
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13 of 15
Broccoli-Cheddar Barley
This broccoli-Cheddar orzo recipe is inspired by the comforting flavors of broccoli-Cheddar soup. Whole-wheat orzo cooks right in the skillet with broccoli and broth, creating a rich, risotto-like texture. Finished with sharp Cheddar and a splash of half-and-half, it’s a satisfying vegetarian dinner that comes together in just one pan.
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14 of 15
Chopped Tofu & Zucchini
This plant-forward take on piccata swaps the traditional meat for protein-rich tofu while keeping the bright, lemony caper sauce the dish is known for. Whole-wheat spaghetti and plenty of zucchini add fiber, while garlic, parsley and olive oil round out the flavors.
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15 of 15
White Bean Fajita Casserole
This white bean fajita casserole layers tender peppers and onions with creamy cannellini beans, corn tortillas and melty Cheddar-Jack for a satisfying dinner. A quick broil brings everything together, while avocado, cilantro and sour cream add fresh, cooling contrast.
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