17 20-Minute High-Fiber Lunch Recipes By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Updated on January 31, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Ali Redmond Wondering what to whip up for lunch this week? Check out these easy and delicious lunch recipes! Each of these dishes takes no more than 20 minutes to put together, making them a great option for busier weekdays when you need something simple. They’re also high in fiber, with at least 6 grams per serving, to keep you feeling satiated and energized. Dishes like our Veggie Wraps and our High-Protein Tuna & Chickpea Salad Sandwich are so delicious, you’ll be counting down the minutes until your lunch break. Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 17 Broccoli Melts Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Here, we combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food. View Recipe Save 02 of 17 Veggie Wraps Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, while hummus adds plant-based protein and keeps the wrap from getting dry. View Recipe Save 03 of 17 High-Protein Tuna & Chickpea Salad Sandwich Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick. View Recipe Save 04 of 17 No-Cook White Bean & Spinach Caprese Salad This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix. View Recipe Save 05 of 17 Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling This smoothie draws its bright tropical flavor from frozen passion fruit pieces available in the frozen fruit section of well-stocked supermarkets or natural-foods stores. If you can’t find passion fruit at all, substitute with frozen pineapple. View Recipe Save 06 of 17 Eat-the-Rainbow Vegetable Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster This vibrant and wholesome soup helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. View Recipe Save 07 of 17 3-Ingredient Brie & Jam Wrap Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Grab your favorite-flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch. View Recipe Save 08 of 17 Salsa-Topped Avocado Toast Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick lunch. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado. Feel free to add an egg on top for extra protein. View Recipe Save 09 of 17 Anti-Inflammatory Beet & Avocado Wrap Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster Packed with fiber and monounsaturated fats, avocados are combined with beets, which contain their own inflammation-fighting phytochemicals. The tahini-lemon mixture adds brightness and a nutty flavor to this wrap. View Recipe Save 10 of 17 Veggie & Hummus Sandwich Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood. View Recipe Save 11 of 17 Spinach Salad with Quinoa, Chicken & Fresh Berries Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa for a filling and satisfying lunch. View Recipe Save 12 of 17 Stuffed Sweet Potato with Hummus Dressing Ali Redmond Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one! View Recipe Save 13 of 17 Black Bean-Quinoa Bowl Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top. View Recipe Save 14 of 17 High-Protein Veggie Sandwich Ali Redmond From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal. View Recipe Save 15 of 17 Buffalo Chickpea Salad Photographer: Rachel Marek, Food Stylist: Lauren McAnelly We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. View Recipe Save 16 of 17 Get Your Greens Wrap Sara Haas This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess, and edamame provides some plant-based protein. View Recipe Save 17 of 17 Chopped Salad with Chicken & Creamy Chipotle Dressing Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite. View Recipe Save Explore more: Healthy Recipes Cooking Methods Quick & Easy Quick Lunch Was this page helpful? Thanks for your feedback! Tell us why! Other Submit