These high-fiber high-protein recipes will keep you satiated! Perfectly balanced for breakfast, lunch, or dinner, these meals are not just healthy but also delicious. With a blend of vibrant vegetables and protein-rich tofu wrapped in crispy rice paper, they cater to various occasions and preferences. You’ll love the crunchy texture and savory flavors that make these dishes stand out!

Jump to:
- Why You’ll Love This Recipe
- Tools and Preparation
- Essential Tools and Equipment
- Importance of Each Tool
- Ingredients
- Vegetables
- Protein
- Aromatics & Seasoning
- Additional Ingredients
- How to Make High-Fiber High-Protein Recipes
- Step 1: Sauté Tofu and Vegetables
- Step 2: Add Scallions and Cool Mixture
- Step 3: Prepare Rice Paper Wrappers
- Step 4: Fry Spring Rolls
- Step 5: Serve Immediately
- How to Serve High-Fiber High-Protein Recipes
- Fresh Salads
- Dipping Sauces
- Quinoa or Brown Rice
- Steamed Veggies
- Avocado Slices
- Pickled Vegetables
- How to Perfect High-Fiber High-Protein Recipes
- Best Side Dishes for High-Fiber High-Protein Recipes
- Common Mistakes to Avoid
- Storage & Reheating Instructions
- Refrigerator Storage
- Freezing High-Fiber High-Protein Recipes
- Reheating High-Fiber High-Protein Recipes
- Frequently Asked Questions
- What are some other high-fiber high-protein recipes?
- How do I increase fiber in my meals?
- Can I substitute tofu with another protein?
- Are these recipes suitable for meal prep?
- Final Thoughts
- 📖 Recipe Card
Why You’ll Love This Recipe
- Nutrient-Packed: High-fiber high-protein recipes are great for maintaining energy levels while keeping you full.
- Versatile Ingredients: Customize the filling with your favorite vegetables or proteins to suit your taste.
- Quick and Easy: With a total preparation time of just 30 minutes, this recipe is perfect for busy weeknights.
- Vegan-Friendly: These meals cater to vegan diets without sacrificing flavor or nutrition.
- Fun to Make: Wrapping the spring rolls can be a fun activity to involve family or friends in the kitchen.
Tools and Preparation
Before diving into the cooking process, gather your essential tools. Having everything ready will streamline your cooking experience.
Essential Tools and Equipment
- Nonstick pan
- Deep plate
- Large flat plate
- Knife
- Cutting board
Importance of Each Tool
- Nonstick pan: Prevents sticking and allows for easy flipping of spring rolls without breaking them.
- Deep plate: Ideal for soaking rice paper wrappers quickly and efficiently.
- Large flat plate: Provides ample space for wrapping the rice paper rolls comfortably.
Ingredients
Vegetables
- 3 cups cabbage, chopped thinly
- 2 carrots, cut thinly in strips (or roughly grated)
- 1 cup spinach, chopped (optional)
Protein
- 8oz/200g tofu, chopped thinly
Aromatics & Seasoning
- 3 cloves garlic, minced or pressed
- 1 tbsp ginger, grated
- 1 tsp hot paprika or chili powder
- 2 tbsp tamari sauce
Additional Ingredients
- 1 1/2 tbsp olive oil
- 3 scallions, thinly chopped
- 10 rice paper wrappers
How to Make High-Fiber High-Protein Recipes
Step 1: Sauté Tofu and Vegetables
- Add tofu to a large nonstick pan and sauté on both sides for about 3 minutes with some olive oil and hot paprika.
- Stir in cabbage, carrots, spinach (if using), 1 minced clove of garlic, ginger, and tamari sauce. Cover for 3-4 minutes.
Step 2: Add Scallions and Cool Mixture
- Mix in the remaining minced garlic and scallions.
- Stir occasionally for another 3-4 minutes.
- Allow the mixture to cool slightly before preparing it for wrapping.
Step 3: Prepare Rice Paper Wrappers
- Hold each rice paper in a deep plate filled with water for about 10 seconds until softened.
- Place on a large flat plate and add about 2-3 tablespoons of the cabbage and tofu mixture in the center.
- Wrap the rice paper like you would a burrito by folding in from each side.
Step 4: Fry Spring Rolls
- Heat a nonstick pan with a bit of oil for frying.
- Place spring rolls seam-side down into the pan first.
- Cook for 1-2 minutes until golden brown, then flip and repeat until all sides are crispy.
Step 5: Serve Immediately
Repeat until you have used all the cabbage and tofu mixture. Serve immediately with your choice of spicy sauce like sriracha or sweet chili sauce!
How to Serve High-Fiber High-Protein Recipes
These high-fiber high-protein recipes can be enjoyed in many ways. Serving them with the right accompaniments enhances both flavor and nutrition, making your meals even more satisfying.
Fresh Salads
- A vibrant salad with leafy greens, nuts, and a tangy dressing pairs perfectly with these recipes.
Dipping Sauces
- Serve with spicy sauces like sriracha or sweet chili for an extra kick. These add flavor while keeping the meal light.
Quinoa or Brown Rice
- A side of quinoa or brown rice complements the flavors and increases the fiber and protein content of your meal.
Steamed Veggies
- Lightly steamed vegetables like broccoli or carrots can round out your plate, adding color and nutrients.
Avocado Slices
- Creamy avocado adds healthy fats and balances the spices in your dish, creating a delicious contrast.
Pickled Vegetables
- Tangy pickled veggies can provide a refreshing crunch that elevates your dining experience.

How to Perfect High-Fiber High-Protein Recipes
Perfecting these high-fiber high-protein recipes is easy with a few simple tips.
-
Use fresh ingredients: Fresh vegetables not only taste better but also retain more nutrients, enhancing the overall health benefits.
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Adjust spices: Feel free to modify the spice levels according to your preference. This allows you to cater the dish to your taste buds.
-
Experiment with fillings: Try substituting different proteins or vegetables based on what you have at home for variety.
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Serve immediately: Enjoying these dishes right after cooking ensures optimal texture and flavor.
Best Side Dishes for High-Fiber High-Protein Recipes
Pairing your high-fiber high-protein meals with complementary side dishes can create a well-rounded dining experience. Here are some excellent options:
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Roasted Sweet Potatoes: Naturally sweet and full of fiber, roasted sweet potatoes make a hearty addition to any meal.
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Chickpea Salad: A refreshing salad with chickpeas, cucumbers, and tomatoes provides extra protein and crunch.
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Grilled Asparagus: Tender grilled asparagus adds a smoky flavor that enhances the main dish without overpowering it.
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Cauliflower Rice: Low-carb yet filling, cauliflower rice is an excellent base for any protein-packed recipe.
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Hummus and Veggie Platter: Pair hummus with fresh veggies for a light but nutritious side that complements your main dish beautifully.
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Zucchini Noodles: These low-carb noodles are a fun alternative to traditional pasta and soak up flavors well.
Common Mistakes to Avoid
Avoiding common mistakes can elevate your cooking experience. Here are some pitfalls to steer clear of:
- Ignoring ingredient freshness: Always use fresh vegetables and tofu. This ensures the best flavor and nutrient content in your high-fiber high-protein recipes.
- Overcrowding the pan: When sautéing ingredients, give them space. Overcrowding can lead to steaming rather than browning, which affects taste and texture.
- Skipping the cooling step: Letting the filling cool before wrapping is crucial. Skipping this can result in soggy rice paper rolls that fall apart easily.
- Not measuring ingredients: Accurate measurements matter for balanced flavors, especially in high-fiber high-protein recipes. Use measuring cups and spoons for best results.
- Forgetting about seasoning: Don’t just rely on tamari sauce. Adding garlic, ginger, and spices enhances flavor significantly in your meals.

Storage & Reheating Instructions
Refrigerator Storage
- Store any leftovers in an airtight container.
- They will last for up to 3 days in the refrigerator.
Freezing High-Fiber High-Protein Recipes
- Place spring rolls in a single layer on a baking sheet before freezing.
- Once frozen, transfer them to a freezer-safe bag or container. They can be stored for up to 2 months.
Reheating High-Fiber High-Protein Recipes
- Oven: Preheat your oven to 350°F (175°C). Bake for about 10-15 minutes until heated through.
- Microwave: Heat on medium power for 1-2 minutes. Keep an eye on them to avoid sogginess.
- Stovetop: In a nonstick pan over medium heat, cook each side for about 2-3 minutes until warm and crispy.
Frequently Asked Questions
Here are some common questions about high-fiber high-protein recipes:
What are some other high-fiber high-protein recipes?
You can try quinoa salads, lentil soups, or chickpea stir-fries as excellent alternatives.
How do I increase fiber in my meals?
Incorporate more beans, whole grains, fruits, and vegetables into your dishes for extra fiber.
Can I substitute tofu with another protein?
Yes! Tempeh or seitan can be great substitutes for those seeking different flavors or textures.
Are these recipes suitable for meal prep?
Absolutely! These high-fiber high-protein recipes store well and make fantastic meal prep options throughout the week.
Final Thoughts
These high-fiber high-protein recipes offer a delightful balance of nutrition and flavor. Their versatility allows you to customize with various vegetables or proteins based on your preferences. Give them a try and enjoy satisfying meals that keep you energized!
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High-Fiber High-Protein Recipes
- Total Time: 30 minutes
- Yield: Serves 4 (8 spring rolls) 1x
Description
Indulge in these delectable high-fiber high-protein recipes that are not only nutritious but also bursting with flavor! Perfect for breakfast, lunch, or dinner, these meals feature a delightful mix of fresh vegetables and protein-rich tofu wrapped in crispy rice paper. Experience the satisfying crunch and savory tastes that make each bite a pleasure. With just 30 minutes of preparation time, you can whip up these vegan-friendly dishes that are as fun to make as they are to eat. Whether you’re hosting a gathering or preparing a quick weeknight meal, these recipes cater to various dietary preferences while keeping you energized and full.
Ingredients
- 3 cups cabbage, chopped
- 2 carrots, sliced
- 1 cup spinach (optional)
- 8 oz tofu, thinly chopped
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 10 rice paper wrappers
- Olive oil for frying
Instructions
- Sauté tofu in olive oil for about 3 minutes until golden. Add cabbage, carrots, spinach, garlic, ginger, and tamari sauce; cover and cook for 4 minutes.
- Stir in scallions and additional garlic; cook for another 4 minutes. Let cool slightly.
- Soak rice paper in water for about 10 seconds until softened. Place on a flat surface and add filling; wrap tightly like a burrito.
- Fry the spring rolls seam-side down in heated oil for 1-2 minutes per side until crispy.
- Serve immediately with your favorite dipping sauce!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Vegan
Nutrition
- Serving Size: 2 spring rolls (140g)
- Calories: 210
- Sugar: 3g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 0mg