For a healthy and fit you, start eating a diet rich in fiber and protein. Several studies and research claim that fiber-rich foods are good for our gut health while protein helps to form new cells, tissues, and other bodily chemicals thus playing an integral part in building muscles, bones, cartilage, and skin. Moreover, they both make us feel fuller for a longer duration thus keeping us healthier and fitter. 

In this article, we have penned down five high-protein, high-fiber dinner recipes that are not only easy to cook but highly delicious and will keep you satiated too. But before reading the recipes, understand the health benefits of high protein and high fiber food. Read on why you must eat a protein and fiber-rich diet… 

Why You Must Eat High-Protein and High-Fiber Foods?

To understand why you should eat a high protein and fiber diet, read about the benefits of these foods below:

Benefits of High Protein Foods:

1. Muscle growth: Protein is essential for building and repairing muscles. Incorporating high-protein foods will support growth and recovery after physical activity.

2. Make you feel full: Protein digestion takes a long time, which helps make you feel fuller for a long time. This can help to prevent overeating by reducing cravings.

3. Boost your metabolism: Protein has a more thermic effect than carbohydrates and fats, so protein needs more energy for digestion as a result it can slightly boost your metabolism.

4. Blood sugar control: Protein aids to control blood sugar levels by reducing the absorption of glucose into the bloodstream.

Benefits of High-Fiber Foods

1. Increased digestion: Fiber can used as a bulk to the diet and maintain regular bowel movements, reducing constipation and promoting a healthy digestive system.

2. Weight management:  In fiber foods generally, calories are less, and fiber foods make you feel full for longer, reducing overeating and helping to maintain weight.

3. Healthy heart: Soluble fiber can help to decrease cholesterol levels, so the risk of heart disease and stroke is also reduced.

4. Blood sugar control: Fiber lowers the absorption of sugar, reduces the spikes in blood sugar levels and helps to manage diabetes.

5 High Protein And High Fiber Dinner Recipes

Below are 5 high protein, high fiber dinner recipes that are not only easy to cook but highly delicious too. Read on:

1. Grilled Chicken Salad with Colorful Veggies 


For Marination: 

  • 2-4 tbsp lemon juice
  • 1tsp black pepper powder
  • ¼  tsp garlic paste
  • 1 tsp salt

For Salad: 

  • 1 kg chicken breasts
  • 1 chopped cucumber
  • 1 chopped red bell pepper
  • 1 avocado chopped with 3-4 drops of lime juice to prevent browning

How to Prepare:

  • Combine all marinated ingredients including chicken, and rest it for at least 30-45 minutes 
  • Preheat a grill to medium-high heat for 2-4 minutes.
  • Grill the chicken and let it cook for at least 5-8 minutes.
  • Cut the finely cooked grilled chicken into small pieces.
  • Mix all the vegetables. 
  • After that add some salad dressings for taste.
  • Serve with chopped fresh coriander and serve immediately.

2. Vegetable Lentil Soup with Boiled Egg-whites


  • 1 tbsp oil
  • 1 big chopped onion 
  • 1 teaspoon chopped garlic 
  • 1 small chopped green chilli 
  • 1 tsp grated ginger
  • 1 tsp cumin powder
  • 1 pinch of Asaphotida (Hing)
  • ¼  tsp turmeric powder
  • ¼   tsp chili powder  
  • 2 small chopped tomatoes 
  • 1 cup dry rinsed lentils, 
  • 1 cup chopped vegetables (carrots, raw papaya, green beans, green peas, etc.)
  • Salt and black pepper to taste
  • 2 boiled Egg-white
  • Fresh coriander, chopped (for garnish)

How to Prepare:

  • Heat oil in a pressure cooker over medium heat. Add chopped garlic and green chili. Cook for a minute.
  • Add onion and cook for 5 minutes, or until it turns golden brown color
  • Add cumin, turmeric, and chili powder. Stir and allow the Flavors to release.
  • Add chopped tomatoes to cook.
  • Rinse the brown lentils and add them to the cooker along with vegetables and 2 cups water. Cover the lid of the cooker and allow for 2 whistles.  Then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
  • Season the Dal with salt and black pepper to taste.
  • Garnish with egg whites and chopped fresh coriander before serving.

3. Sprouted Moong Dal Pancake (Chila) 


  • 1 cup moong dal
  • 1 small piece of green chilli
  • 1-inch ginger
  • 1 tsp jeera (cumin) powder
  • ¼ tsp turmeric powder
  • 2 tbsp coriander powder
  • 1 pinch of hing (asafoetida)
  • ½ tsp salt
  • 3 tbsp water
  • Oil brush for roasting

How to Prepare:

  • Soak 1 cup of moong dal for 3-4 hours or overnight also you can soak it in a large bowl  
  • Strain the water and transfer to the mixer jar with green chilli, ginger, jeera, and coriander powder.
  • Make a smooth paste adding water if required.
  • Pour the batter into the bowl.
  • Add ¼ tsp turmeric, 1 pinch of hing, and ½ tsp salt.
  • Mix well and add some water to form a thick consistent batter.
  • Brush the tawa with oil then transfer a ladleful of batter onto a hot tawa and spread evenly.
  • Allow cooking on a low to medium flame with cover for 2-3 minutes.
  • Turn the chila to the opposite side and then cook both sides of the chila properly
  • Moong dal chila is ready to serve with any preferred chutney.

4. Chicken Keema Matar with Brown Rice


  • 1 kg minced Chicken
  • 1 tsp Ghee
  • 1 Black Cardamom
  • 1 bay leaves
  • ¼ tsp salt and black peppercorns
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 2 tomatoes
  • 2 big size chopped onions
  • 4 cloves garlic
  • 1 tsp grated ginger
  • 1 tsp Kashmiri red chili powder
  • 1 tsp garam masala powder
  • 1 tsp kasoori methi
  • 2 tsp yogurt.
  • ½ cup Peas
  • Coriander leaves for garnishing

How to Prepare:

  • Clean the chicken keema with water in a strainer.  
  • Add 1 tsp of ghee in a pan and add the whole spices
  • Toss the whole spices until they turn into a golden-brown color.
  • Add ginger and garlic paste and chopped green chili to cook for a minute 
  • Add chopped onions and cook for another 3-4 minutes on medium-low flame until they soften 
  • Add chopped tomatoes and cook until the oil starts to separate
  • Add Kashmiri red chili powder, coriander powder, kasoori methi, salt, garam masala powder, and yogurt, and saute this mixture for 2 mins.    
  • Add the chicken keema
  • Cook the chicken keema in a low to medium heat for 4-6 minutes
  • Add matar (peas) and cook for 2 minutes until peas are soft
  • Chicken Keema matar is ready. Garnish it with fresh coriander leaves and serve

5. Sprouted Moong Dal Khichdi 


  • 1 cup sprouted moong dal (whole green gram)
  • ½ cup brown rice, rinsed
  • 1 tbsp vegetable oil
  • 1 big size chopped onion
  • 1 tsp cumin seeds
  • ½ tsp turmeric powder
  • ¼ tsp garam masala powder
  • Salt and pepper to taste
  • Ghee (optional)

How to Prepare:

  • Rinse sprouted moong dal and brown rice together.
  • Heat the pan and add 1 tsp of oil in a pressure cooker over low to medium heat Add cumin seeds and onion and cook for 5 minutes, or until softened.
  • After that add turmeric powder, garam masala, salt, and pepper. Cook for another 4 minutes.
  • Add dal rice and water. Pressure cooks for 7-8 minutes after pressure builds, allow for 2 whistles then release pressure naturally for 10 minutes before opening.
  • Serve hot with ghee before serving.


In conclusion, including high protein and high fiber-rich foods in your dinner can have lots of benefits for your overall health and well-being. In a bowl, you can create a healthy meal that includes non-starchy vegetables, lean sources of protein, and healthy carbohydrates. These types of items for dinner not only provide essential nutrients but also give you satiety and make you feel satisfied. Also, the combination of protein and fiber can help you to maintain your weight, boost your digestive system, more over support muscle growth and repair. So, if you're looking to improve your diet and add more variety to your dinner, incorporating high protein and high fiber dinner recipes is the best way to increase your experience for a healthy body.

For personalized meal guidance or diet plans, Ask a Certified Dietician online, anytime, and from anywhere. 

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Disclaimer: Information provided on this page is not intended to substitute for proper medical advice provided by your healthcare professional. This is only for informational purposes.

About the Author

Anudita Chakroborty

Dt. Anudita Chakraborty has a specialization in the diet and nutrition platform. With over 8 years of job experience in this field, Anudita has developed a deep understanding about the food and diet. She holds a master's degree in Food Processing and Nutrition Science, which has equipped her with the knowledge and expertise to create engaging and informative content in this domain. She has a knack for translating complex scientific concepts into easily understandable and engaging content that resonates with readers. Her ability to research and stay up-to-date with the latest trends and developments in the field ensures that her content is always accurate and relevant. Throughout her career, Anudita has worked with various clients and organizations, providing them with high-quality content that educates and inspires. Her writing style is versatile, allowing her to adapt to different target audiences and deliver content that meets their specific needs. She believes that good nutrition is the foundation for a happy and fulfilling life.

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