5 High-Fiber Thanksgiving Recipes (That Everyone Will Love)

Quick answer: The best fiber Thanksgiving recipes include lentil-sourdough stuffing, roasted Brussels sprouts with crispy chickpeas, skin-on mashed potatoes with white beans, a wild rice–farro pear pilaf, and a cran-apple oat crisp. These dishes use whole grains, legumes, veggies, and fruit skins to boost fiber without losing holiday flavor.

Why fiber matters on Thanksgiving: Fiber supports gut health, steadies energy, and helps most of us move closer to ~25–38g/day. Building your menu around legumes, whole grains, veggies, fruit, nuts, and seeds makes that easy, even on a feast day.

Table of contents

• Lentil & Sourdough Herb Stuffing

• Roasted Brussels + Delicata with Crispy Chickpeas

• Skin-On Mash with Cauliflower & White Beans

• Wild Rice–Farro Pilaf with Pear & Cranberry

• Cran-Apple–Raspberry Oat Crisp

• FAQs: Fiber & Thanksgiving Recipes

Pro tip: To maximize fiber, don’t peel produce, choose whole-grain bread/rice/oats, and add beans, lentils, nuts, seeds, or ground flax/chia wherever you can.

Lentil & Sourdough Herb Stuffing

Why it’s a fiber win: Whole-grain bread + lentils + kale.

Fiber: ~6–8g/serv (10 servings)

Ingredients

• 10 cups cubed whole-grain sourdough (day-old preferred

• 2 cups cooked brown or green lentils

• 16 oz cremini mushrooms, sliced

• 1 large onion, diced

• 3 ribs celery, diced

• 4 cups chopped kale

• 3 Tbsp ground flaxseed

• 2–3 cups low-sodium vegetable broth (warm)

• 2 Tbsp olive oil

• 1–2 tsp each dried sage & thyme, plus chopped parsley

• Fine salt & black pepper

Instructions

1. Heat oven to 350°F. Spread bread on sheets; toast 10–12 min to dry.

2. In a large skillet, sauté onion and celery in oil with a pinch of salt, 5–7 min. Add mushrooms; cook until browned. Fold in kale to wilt.

3. Stir in lentils, herbs, salt and pepper. Whisk flax into warm broth (this becomes your egg-free “binder”).

4. In a large bowl, toss bread with the skillet mixture. Add just enough flax-broth to moisten well.

5. Transfer to a greased 9×13. Bake covered 20 min, then uncovered 10–15 min until crisp on top.

Make it extra: add ½ cup toasted pecans or chopped dried apricots.

Roasted Brussels & Delicata with Crispy Chickpeas

Why it’s a fiber win: Brassicas + squash + legumes (+ nuts).

Fiber: ~8–10g/serv (8 servings)

Ingredients

• 2 lb Brussels sprouts, halved

• 2 small delicata squash, seeded and sliced into rings

• 2 cans chickpeas, rinsed and very well dried

• 2 tsp smoked paprika + 2 tsp ground cumin

• Olive oil, salt

• Optional crunch: ½ cup toasted walnuts

Drizzle

• ⅓ cup tahini

• Juice of 1 lemon

• 1–2 Tbsp maple syrup

• ⅓ cup finely chopped fresh cranberries (or use pomegranate arils)

• 1 small garlic clove, grated

• Warm water to thin, salt to taste

  
  

Instructions

1. Heat oven to 425°F. Toss Brussels and delicata with oil and salt; roast 25–30 min, flipping once.

2. Toss chickpeas with oil, paprika, cumin, and salt; roast on a separate sheet 20–25 min until crisp.

3. Whisk drizzle ingredients until pourable. Pile vegetables onto a platter, scatter chickpeas (and walnuts), and finish with drizzle.

Skin-On Mashed Potatoes & Cauliflower with Creamy White Beans

Why it’s a fiber win: Potato skins + blended beans.

Fiber: ~4–5g/serv (10 servings)

Ingredients

• 3 lb Yukon Gold potatoes, skin on, cut in chunks

• 1 head cauliflower, cut into florets

• 1 can cannellini beans, rinsed

• 1 head roasted garlic (or 3 raw cloves, finely minced)

• 1–1½ cups warm vegetable broth

• 3–4 Tbsp olive oil

• 2 Tbsp chopped chives, 1 tsp lemon zest

• Salt to taste

Instructions

1. Simmer potatoes and cauliflower in salted water until very tender; drain well.

2. Blend beans with ½ cup warm broth and garlic until smooth.

3. Mash potatoes/cauli with bean purée, more broth as needed, olive oil, salt, and lemon zest. Fold in chives.

Gravy tip: heat broth with a splash of soy sauce and whisk in 1–2 tsp cornstarch for a quick, savory gravy.

Wild Rice–Farro, Pear & Cranberry Pilaf with Pecans

Why it’s a fiber win: Intact grains + fruit + nuts + greens.

Fiber: ~5–6g/serv (10 servings)

Ingredients

• 1 cup wild rice

• 1 cup farro

• 3 cups low-sodium vegetable broth (plus water as needed)

• 1 onion + 2 ribs celery, diced

• 4 cups chopped kale

• 2 ripe pears, diced

• ½ cup unsweetened dried cranberries

• ¾ cup toasted pecans, chopped

• Zest of 1 orange, 1–2 tsp fresh thyme

• Olive oil, salt, pepper

Instructions

1. Cook wild rice and farro (together if times align, or separately) in broth/water until tender; drain.

2. Sauté onion and celery in oil with a pinch of salt; wilt in kale.

3. Toss grains with sautéed veg, pears, cranberries, pecans, orange zest, thyme, salt, and pepper. Serve warm.

Cran-Apple–Raspberry Oat Crisp with Almonds & Chia

Why it’s a fiber win: Oats + chia + berries + apple skins.

Fiber: ~7–9g/serv (10 servings)

Ingredients

• Filling: 5 apples (skin on, sliced), 2 cups fresh cranberries, 1 cup raspberries (fresh or frozen), 2–3 Tbsp maple syrup, 1 tsp vanilla, juice of 1 orange

• Topping: 2 cups rolled oats, ½ cup almond flour, ½ cup chopped almonds, 3 Tbsp chia seeds, ¼ tsp salt, 1 tsp cinnamon, 4–5 Tbsp melted coconut oil (or butter)

Instructions

1. Heat oven to 375°F. Toss filling in a 9×13 baking dish.

2. Mix topping until crumbly; scatter over fruit.

3. Bake 35–40 min until bubbly and golden. Rest 10 minutes before serving.

Make-Ahead, Leftovers & Fiber-Boosting Tips

• Bake ahead: Stuffing, pilaf, and crisp reheat beautifully; add a splash of broth to revive grains/stuffing.

• Crisp chickpeas last-minute: Roast same day for crunch.

• Don’t peel: Skins = fiber. Keep skins on potatoes, apples, and pears.

• Sneak seeds: Stir 2–3 Tbsp ground flax or chia into stuffing, pilaf, or crisp.

• Double legumes: Fold extra lentils into stuffing or toss chickpeas into the pilaf.

FAQs: Fiber & Thanksgiving Recipes

What Thanksgiving dishes are naturally high in fiber?

Stuffing made with whole-grain bread and lentils, roasted Brussels sprouts, wild rice or farro pilaf, skin-on mashed potatoes with beans, and oat-based fruit crisps are all high-fiber Thanksgiving recipes.

How can I add more fiber to classic Thanksgiving sides?

Use whole-grain bread/rice, keep skins on produce, mix in beans or lentils, add nuts/seeds, and finish with a tahini or yogurt drizzle.

How much fiber should I aim for on Thanksgiving?

Most adults benefit from ~25–38g/day. A plate that includes one legume/grain dish, one brassica/veg side, and a fruit-oat dessert can get you close.

Can kids eat high-fiber Thanksgiving foods?

Yes! Offer small portions, plenty of water, and a mix of textures (mashed, roasted, crunchy) to keep it kid-friendly.

Fiber Rich Meal Guide

Our free Fiber-Rich Meal Guide makes eating more fiber easy all year long. Built with nutritionists, doctors, and chefs to deliver practical tips and chef-approved meal ideas you can use in every season.  It also comes with free tools, like a Weekly Meal Planner and Hydration Tracker, so staying on track is simple and sustainable all year long.  And because it covers everything from hearty breakfasts to satisfying dinners, it fits busy schedules while making fiber-rich eating delicious, day in and day out.