15 High-Fibre Recipes to Nourish and Support Your Health
15 High-Fibre Recipes to Nourish and Support Your Health
High-fibre recipes made with whole foods to support digestion, heart health, and balanced eating.
At Rily, we believe good nutrition is about balance, simplicity, and choosing foods that help you feel your best. While protein and healthy fats often get the spotlight, fibre is equally important in supporting digestion, blood sugar balance, heart health, and overall well-being. Getting enough fibre isn’t about counting grams or following trends - it’s about making small, sustainable choices that add up over time.
This recipe collection highlights 15 Rily dishes that are naturally high in fibre, using whole grains, legumes, vegetables, seeds, and nuts. These recipes are approachable, satisfying, and designed to fit easily into everyday routines. From hearty grain bowls and vibrant salads to comforting mains and simple snacks, each dish provides real food nourishment without unnecessary complexity.
Whether you’re looking to add more plant variety to your plate, support gut health, or enjoy delicious meals that happen to be high in fibre, you’ll find ideas here to inspire your next breakfast, lunch, or dinner. Let’s celebrate fibre for what it is — one more way to care for your body with real, good food.
High‑Protein Chickpea Blondies
Recipe by Megan Horsley
These chickpea blondies from Rily double as a high-fibre, protein-rich snack that satisfies sweet cravings without refined flour. Chickpeas and almond butter blend into a velvety batter punctuated by dark chocolate chips. With fibre and protein from the beans and nut butter, plus collagen for recovery, these are perfect post-workout treats or afternoon pick-me-ups. The natural sweetness comes from maple syrup, making them a wholesome bite of comfort and nutrition.
Kale & Farro Salad
Recipe by Kelsey Russell-Murray
This hearty salad features antioxidant-packed kale and chewy farro, both excellent fibre sources, tossed in a creamy lemon-tahini dressing and crowned with crunchy walnuts. As a make-ahead grain salad, it holds up beautifully in the fridge and makes fibre-forward lunches effortless. Olive oil ensures healthy fats, while farro provides slow-release carbs for energy balance. It’s a nutritious powerhouse that proves fibre-rich eating can be vibrant, tasty, and easy.
Creamy White Bean Risotto
Recipe by Kelsey Russell-Murray
This comforting one-pot risotto uses white beans and arborio rice to boost fibre while keeping things creamy and indulgent. Each spoonful offers satisfying texture, heartiness, and fibre in a vegetarian, gluten-free format. At Rily, we love this risotto as a cozy side or a standalone meal—fibre-forward cooking that feels indulgent without sacrificing fullness.
Feta & Artichoke Chickpea Flatbread
Recipe by Megan Horsley
This flatbread uses chickpea flour for a protein and fibre-packed base, topped with artichoke hearts, feta, olives, and cherry tomatoes. It’s a hearty, Mediterranean-inspired high-fibre snack or light meal. Rily’s recipe makes it easy to build clean, fibre-forward options that satisfy grilled sandwiches or mezze-style spreads. Perfect for gatherings or solo dinners, this flatbread proves nutritious meals can be both easy and flavourful.
Roasted Sweet Potato & Chickpea Nourish Bowl
Recipe by Kelsey Russell-Murray
A fibre-packed bowl to watch: roasted sweet potatoes, baked chickpeas, quinoa, kale, and broccoli topped with creamy tahini drizzle. This nourishing meal offers plant-based protein and fibre in every bite, making dinner prep effortless. Swap vegetables as needed, but keep the chickpeas for hearty fibre. Rily’s nourish bowl is proof that high-fibre eating can fuel both strength and taste.
Greek Yogurt & Chia Breakfast Bowl
Recipe by Carley Nadine
Start your day strong with this chia-seeded, fibre-rich breakfast bowl. Greek yogurt and chia help feed your gut while delivering creamy protein. Top it with berries, hemp hearts, or nuts for extra fibre and antioxidants. Easy to prep overnight, this bowl is a nourishing, fibre-forward way to ensure you begin your morning feeling full, satisfied, and balanced.
Fudgy Walnut Black Bean Brownies
Recipe by Kelsey Russell-Murray
Say hello to indulgence—without losing fibre cred. These black bean brownies are loaded with fibre, prebiotics from beans, and heart-healthy omega-3’s from walnuts. Despite being flourless, they remain fudgy and satisfying. Cocoa adds antioxidant punch while helping balance blood sugar. Rily’s recipe blends wholesome ingredients in a blender-first method, making it both nourishing and easy.
Loaded Steak Nachos
Recipe by Fran Allen
Rily’s loaded steak nachos turn tortilla chips, black beans, juicy steak, and cheese into a fibre-forward crowd pleaser. The black beans anchor the dish with plant-based protein and fibre, while lean steak and melty cheese keep it fun and satisfying. In under 20 minutes, your family gets dinner that checks both flavour and fibre boxes—exactly how smart fibre planning happens.
Three Bean Salad
Recipe by Tina Gravalos
This easy bean salad combines chickpeas, pinto and kidney beans with crunchy celery and zucchini—perfect for potlucks, meal prep, and fibre-focused meals. Stash in the fridge for grab-and-go lunches that keep you full and fuelled. At Rily, we love this salad for texture and simplicity, proving that high-fibre dishes don’t have to be elaborate.
Spicy Salmon Fish Cakes
Recipe by Fran Allen
Salmon fish cakes bring omega-3s plus a surprising fibre kick when paired with a bean-rich base or veggie filler. Rily’s version is lightly spicy, easy to pan-fry or bake, and ready in under 30 minutes. Put them over a bed of greens or in a bun for a hearty, fibre-forward meal that satisfies taste buds and nutritional goals alike.
Crispy Miso Salmon & Broccolini
Recipe by Jaclyn Irwin
Roasted broccolini provides fibre and antioxidants balanced beautifully with flaky miso-glazed salmon. This easy shake-and-roast dish shows that fibre-forward dinners can be both elegant and effortless. Broccolini brings bulk and gut support while salmon adds heart-smart omega-3’s. Together with a miso-sesame finish, it makes wholesome eating feel gourmet at home.
Grilled Mushroom & Asparagus Wrap
Recipe by Megan Horsley
This wrap features fibre-rich spelt flatbread, tender asparagus, portobello mushrooms, sundried tomatoes and kale—all grilled and bundled for a flavour-packed meal. Each bite delivers balanced textures, hearty fibre, and vibrancy. Rily shows that fibre-packed lunches can feel restaurant-worthy yet are impressively easy to prep or pack.
Tempeh Kelp Noodle Stir-Fry
Recipe by Megan Horsley
This gut-loving stir-fry layers prebiotic kelp noodles with veggie fibre, tempeh protein, and miso depth. While more of a kitchen dish, swap in some grilled veggies or serve it warm at BBQ prep—it supports fibre intake with umami impact. Rily’s recipe is a reminder that high-fibre cooking can be bold and nourishing.
Broccolini Salad with Eggs
Recipe by Jaclyn Irwin
Quickly blanched broccolini served with jammy eggs creates a protein-fibre duo that’s both simple and nourishing. At Rily, this salad is a go-to for nourishing lunches or post-pasta sides. Broccolini delivers fibre and vitamins, while eggs bring satiating protein. Minimal prep, maximum nutrition—a smart staple for high-fibre kitchens.
Baked Falafel with Tahini Sauce
Recipe by Megan Horsley
These baked falafels are made from chickpeas, herbs, spices, and oats for a fibre-rich protein source. Baked instead of fried, they remain crisp and flavourful. Served with tahini sauce and pickled turnips, they offer satisfying fibre and healthy fats. Rily’s recipe proves that classic Middle Eastern street food can be adapted into nourishing, high-fibre eating without deep frying. Perfect for wraps, bowls, or as snacks.
