20 High-Protein High-Fiber Dinners With 500 Calories or Less

Reviewed by Dietitian Madeline Peck, RDN, CDN

Get a boost of fiber and protein with these nutrient-dense dinner recipes. Each meal provides at least 15 grams of protein and 6 grams of fiber per serving, to help promote muscle growth, support the digestive system and keep you full for longer. Plus, each dinner contains 500 calories or less per serving which can support weight management goals. Recipes like our Sheet-Pan Chickpeas & Spring Veggies and High-Protein Veggie Salad are perfect for anyone wanting to end their day with a delicious and nutritious meal.

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01 of 20

Sheet-Pan Chickpeas & Spring Veggies

This sheet-pan dinner is a fresh way to celebrate the season. Chickpeas roast alongside tender vegetables on one baking sheet, making cleanup a breeze. Served over a creamy, tangy yogurt base, the warm veggies and chickpeas create a satisfying contrast that feels both comforting and light.

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02 of 20

High-Protein Veggie Salad

This colorful, protein-packed salad combines black beans, fresh vegetables and a zesty lime dressing for a quick, satisfying meal. With fiber-rich beans, leafy greens and healthy fats from avocado oil, it delivers bold, fresh flavor in every bite.

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03 of 20

Slow-Cooker White Bean, Spinach & Sausage Stew

Reach for this recipe on a chilly morning when you know you’ll want a steaming bowl of slow-cooker sausage stew for supper. To make this recipe gluten free, use gluten-free sausage.

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04 of 20

Turkey & Bean Burritos

These tasty turkey and bean burritos are the perfect choice for a quick dinner or lunch. Shredded lettuce and Cheddar cheese are wrapped up in warm whole-wheat tortillas with cooked turkey, salsa and beans–yum!

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05 of 20

Split Pea Soup with Ham Bone

Split pea soup gets its smokiness from a ham bone and a dash of smoked paprika. The split peas break down as they cook, picking up flavor and delivering a creamy texture to this rich and warming soup.

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06 of 20

Instant Pot Lentil Soup

This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

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07 of 20

Tex-Mex Pasta Salad

A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.

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08 of 20

Ful Medames (Stewed Fava Beans)

Ful (or fool) medames is a dish of seasoned mashed fava beans topped with raw vegetables. While it’s prepared in homes across the Middle East, it’s considered to be the national dish of Sudan. This recipe hails from Rocky Mountain Sudanese in Aurora, Colorado. Serve with warm pita bread for scooping.

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09 of 20

Black Bean–Quinoa Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.

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10 of 20

Vegan Shepherd’s Pie

Lentils take the place of ground meat and vegan butter adds creaminess to the mashed potatoes in this easy vegan shepherd’s pie recipe. If you want to cut down on the cooking time, use precooked lentils and omit most of the vegetable broth, adding some in only if the mixture seems dry.

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11 of 20

Crispy Oven-Fried Fish Tacos

Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique consists of coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.

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12 of 20

Tex-Mex Salad

Get all the protein — 17 grams — you need without the fat and cholesterol. Loaded with fiber-filled beans, sweet corn, crunchy sweet pepper, smooth avocado, and spicy pico de gallo, this bold salad will satisfy your taste buds and appetite.

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13 of 20

3-Ingredient Roasted Red Pepper Soup with Chickpeas

Boxed blended soups are the perfect canvas for simple stir-ins to make them more substantial and satisfying. Here, roasted red pepper soup is jazzed up with canned chickpeas and fresh baby spinach for a fast, comforting meal.

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14 of 20

Gbegiri Soup (Honey Bean Soup)

Also known as ewa-olyin in the language of Nigeria’s Yoruba people, which translates to “beans naturally coated with honey,” honey beans, native to Nigeria, indeed have a hint of sweetness. They form the base of this popular Yoruba soup. Optional crayfish powder adds a smoky-sweet pleasantly fishy flavor.

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15 of 20

Slow-Cooker Chicken Chili

This simple slow-cooker chili features plenty of veggies and shredded chicken breast simmered in a smoky broth of chipotle chiles and tomato. The chili is finished with shredded cheese, avocados and cilantro, but feel free to add your own favorite toppings to jazz it up!

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16 of 20

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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17 of 20

Slow-Cooker Split Pea Soup with Garlicky Croutons

Fans of split pea soup will go crazy for bowls of this version that requires almost no hands-on time. If you sop up every last drop of this slow-cooker split pea soup, fantastic; if you have leftovers, even better—it might just be tastier the next day once the flavors have melded. Garnish with fresh thyme sprigs, if desired.

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18 of 20

Black Bean-Avocado Torta

In this Mexican-style torta, a hollowed-out roll is filled with mashed spiced black beans and guacamole for a satisfying vegetarian dish. Cabbage provides a delicious crunch. Take this recipe to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich.

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19 of 20

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They’re also cheaper and easier to cook indoors—and we promise they’re just as satisfying, especially with the mouthwatering creamy slaw on top.

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20 of 20

Chipotle Black-Eyed Peas & Collards with Crispy Shallots

Instead of getting flavor from a ham hock, this mess of black-eyed peas and collards gets its smokiness from canned chipotles and caramelized shallots, thereby keeping it vegetarian.

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