How to Build Fiber-Rich Plates
For years, protein has been the star of every healthy eating conversation. Now, fiber is finally stepping into the spotlight, and it turns out most of us need a lot more of it than we’re actually getting!
Here’s the honest truth: Getting 25-30 grams of fiber a day isn’t about finding one magical ingredient. It’s about building meals that combine high fiber vegetables, whole grains, beans, and other delicious ingredients into dishes you’ll want to eat, not just meals you feel like you should be eating.
That’s where convenience and flavor come in. Aunt Nellie’s products make building fiber-rich plates a whole lot easier. And tastier!
👉 Don’t have any Aunt Nellie’s products on hand? No worries! Use our product locator to find them in a store near you, and let’s get cooking!
The Secret to Eating More Fiber
Fiber keeps you full and satisfied, supports healthy digestion, creates steady, balanced meals, and supports heart-healthy eating patterns.
The best sources? Whole grains like farro and quinoa, beans and lentils, leafy greens, and high fiber vegetables like broccoli, brussel sprouts, and artichokes. When you combine these ingredients together in one meal, the fiber really adds up!
But here’s the thing nobody talks about…most of us don’t skip fiber because we don’t know which foods have it. We skip it because those foods can feel boring or require too much time and effort.
That’s why we love building meals using ingredients that are both nutritious AND convenient. Beets and beans from a jar, canned chickpeas, and pre-cooked grains… these pantry staples help make cooking easier and save you time. And when you make healthy eating easy, the habit sticks.
The formula is simple:
- Base: Whole grains (quinoa, farro, brown rice, whole wheat pasta)
- Protein + Fiber: Beans, lentils, chickpeas, or edamame
- Vegetables: Leafy greens, broccoli, brussel sprouts, and colorful additions like beets
- Healthy fats: Nuts, seeds, avocado, olive oil
Layer these ingredients together, and you’ve got a fiber-rich meal that keeps you satisfied. No complicated meal plans. No overhaul of your entire pantry. Just good, simple food that works.
Fiber-Packed Beet Recipes to Try
These are some of our favorite recipes that come together fast – most in 30 minutes or less – and taste so good that you’ll want to make them again and again.
Total Time: 10 minutes
Fiber per serving: 8-12g
Who says you can’t have dessert for breakfast? Layer Aunt Nellie’s Sliced Beets (1g) with creamy Greek yogurt, crunchy granola (8-11g), and fresh blueberries (1g) for a parfait that’s as pretty as it is filling. The secret? All that fiber from the granola and berries means you’ll actually make it to lunch without raiding the snack drawer.
Want to bump up the fiber? Add 2 tablespoons of chia seeds (+5g) and top 3 Tbsp sliced almonds (+3g).
👉 Total Fiber: Add all of these options for 16-20g of fiber in one bowl!
🎥 Watch the full recipe video here!
Total Time: 1 hour 20 minutes
Fiber per serving: 13-15g
Chili is already one of the best fiber delivery systems out there, and this one earns extra credit. Aunt Nellie’s Sliced Beets (1g) add color and earthiness to a base of lentils (8–9g per ½ cup) and a full pound of carrots, celery, and onion. The result is a hearty, deeply spiced bowl that checks every fiber box (vegetables and legumes) mixed in a broth that tastes like it simmered all day!
Want to bump up the fiber? Serve over brown rice (+2g) or with a slice of whole grain bread (+3g), or stir in a can of black beans at the end for another 8g.
👉 Total Fiber: Add one of the additional options for 14-18g of fiber!
Total Time: 1 hour 45 minutes
Fiber per serving: 6-8g
This is what happens when you stop thinking of lasagna as a splurge and start building it like a fiber-rich plate. Aunt Nellie’s Sliced Beets get blended with tofu into a vibrant pink filling that goes layer by layer with whole wheat lasagna noodles (+3–4g per serving), vegetable crumbles, and marinara. This dish is impressive and can hit your fiber goals at the same time.
Want to bump up the fiber? Use whole wheat lasagna noodles if the recipe calls for regular, and pile in extra spinach or kale between layers for an easy additional 2–3g.
👉 Total Fiber: Increases to ~9–11g with whole wheat noodles and added greens.
Total Time: 25 minutes
Fiber per serving: 6g
Toss two jars of Aunt Nellie’s 3 Bean Salad (4g) with cheese tortellini (~2g) and basil pesto and you’ve got a pasta salad that’s filling enough to stand alone! This dish works warm or cold, which makes it one of the more useful recipes to have in your back pocket for weeknights and potlucks alike.
Want to bump up the fiber? Swap regular tortellini for whole wheat pasta (+3g) or toss in a handful of arugula or baby kale for an extra 1–2g with zero extra effort.
👉 Total Fiber: Increases to ~9–11g with whole wheat pasta and added greens.
Total Time: 45 minutes
Fiber per serving: 4g
This is the kind of soup that makes you feel like you’re doing something really good for yourself! Aunt Nellie’s 3 Bean Salad (2g) brings three types of beans to the party right out of the jar and we build on this by adding cannellini beans (~2g), spinach (~.5g), tomatoes, and crispy Ciabatta bread for a hearty bowl that keeps you full.
Want to bump up the fiber? Swap the white Ciabatta bread for a whole grain variety (+2-3g) or stir in extra spinach or kale when adding the beans (+2-3g per cup).
👉 Total Fiber: Add all of these for up to 8-10g of fiber in one bowl!
🎥 Watch the full recipe video here!
Total time: 30 minutes
Fiber per serving: 10-11g
Plant-based comfort food with pasta and cheese?? Sign us up! Chickpea spaghetti (~9g) gets tossed with sweet caramelized Aunt Nellie’s Holland-Style Whole Onions (~2g), vegan Parmesan cheese, and loads of black pepper for a creamy and satisfying meal that comes together quickly!
Want to bump up the fiber? Add a can of white beans or chickpeas (+6g) or serve with a side of sautéed spinach or broccoli (+2g per cup).
👉 Total Fiber: Add one of these for 18-20g of fiber in one bowl!
🎥 Watch the full recipe video here!
Please note that fiber counts are estimated per serving based on standard ingredient amounts and may vary slightly depending on the brands you use.
Your Fiber Questions, Answered
Why is fiber being called "the new protein"?
Leading institutions like Harvard, The Academy of Nutrition and Dietetics, and Mayo Clinic have been saying this for while, and getting enough is simpler than you think! More whole grains, more beans, and more vegetables.
What's the difference between soluble and insoluble fiber?
Think of them as a team. Foods that are rich in soluble fiber (think oats and beans) support heart health. Foods rich in insoluble fiber (think whole grains and leafy greens) support digestion. Build meals with both, and you’re set up for success!
What are the easiest ways to eat more fiber?
The secret is keeping it convenient. Pantry staples like Aunt Nellie’s beets, canned beans, and quick-cooking grains make fiber-rich plant-based meals something you can actually stick with – not just something you do for a week in January. 😅
Do I need to overhaul my entire diet to get the benefits?
Nope! If protein builds the plate, fiber balances it – one colorful and convenient meal at a time! Small swaps add up faster than you’d expect.
✨ We’d love to see what you make with our products! Snap a photo and tag @auntnelliesvegetables or use #AuntNellies the next time you cook one of these recipes! ✨