6 High Fiber Crockpot Recipes Dietitians Love
Whether I’m using it for meal-prepping chicken or pork or letting a soup simmer all day long, my crockpot gets a lot of use. As a dietitian, it’s one of my favorite kitchen appliances to keep things simple and healthy with as little work as possible—especially when it comes to getting more fiber in my diet. If you’re trying to incorporate more fiber into your meals at home but find yourself with a lack of time, having a few healthy high-fiber crockpot recipes on hand can be life-saving.
Fiber is essential for keeping your gut happy, as some types of fiber help feed the good gut bacteria, and keep digestion operating as it should. Fiber is also essential for a healthy heart by helping to lower cholesterol, reduce inflammation, and possibly even lower blood pressure. However, only an estimated 7% of Americans get the recommended amount of fiber each day. So, if you’re one of the 93% falling short, planning a few high-fiber crockpot recipes is a great place to start.
The Dietary Guidelines for Americans recommends 14 grams of fiber for every 1,000 calories eaten. To meet this goal of 25 to 38 grams per day, depending on how many calories you eat, try some of these dietitian-approved high-fiber crockpot recipes.
1. Sweet Potato and Lentil Curry
This vegan curry is loaded with fiber from sweet potatoes, lentils, peppers, and onions. As is, the recipe has 11 grams of fiber per serving. But you can increase this even more if you serve it with brown rice, quinoa, farro, or another whole grain. Lentils are a great source of plant protein with 18 grams of protein per cup as well as 15 grams of fiber!
Try the recipe from Lettuce Veg Out.
2. Healthy Crockpot Cincinnati Chili
Traditionally, Cincinnati chili may not be the healthiest meal, but this recipe keeps the flavor while really bumping up the fiber. Cincinnati chilis have a sweeter side using spices like cinnamon, cumin, allspice, and clove. This version has over 13 grams of fiber per serving from carrots, mushrooms, onions, lentils, and whole-wheat spaghetti noodles.
Try the recipe from Being Nutritious.
3. Crockpot Apple Cinnamon Oatmeal
Don’t just use your slow cooker for dinners or savory dishes. Start a batch of steel-cut oats before you go to bed, or time it to start while you’re sleeping, to wake up to a piping hot batch of apple cinnamon oatmeal.
Just 3/4 cup of this spiced oatmeal has 8 grams of fiber from steel-cut oats and apples. Leave the peels on your apples to take advantage of the soluble fiber found in apple skins. Soluble fiber helps lower cholesterol and blood sugar, and reduces the risk of heart disease.
Try the recipe from It’s a Veg World After All.
4. Quinoa Black Bean Stuffed Peppers
If you’ve never tried making stuffed peppers in the crockpot, you’re missing out on a delicious time-saving hack. Start these peppers in the morning or at lunchtime and have soft, savory, and delicious peppers stuffed with peppers and black beans by dinner time.
One stuffed pepper has over 14 grams of fiber, making it a delicious high-fiber dinner. Plus, one sweet red bell pepper also adds 169% of your daily value for vitamin C and 21% DV for vitamin A.
Try the recipe from Pinch of Yum.
5. Pumpkin Chicken Chili
While meat doesn’t have fiber, you can still include it in your high-fiber meals! This pumpkin chicken chili has 10 grams of fiber from the beans, but also from the pumpkin puree. Pumpkin puree has 7 grams of fiber per cup and is packed with vitamin A, vitamin C, and iron.
Besides being full of fiber and other important nutrients, pumpkin makes this chili the perfect fall slow cooker meal with a super creamy texture and subtle squash flavor.
Try the recipe from Bucket List Tummy.
6. Slow Cooker Taco Lentil Soup
This vegan and gluten-free soup is full of plant protein and fiber. Corn, beans, lentils, peppers, onions, and tomatoes all combine for the perfect taco flavor and 20 grams of fiber per serving. Adding corn to this taco soup adds festive Mexican flavor and beautiful color, but it also adds 4 grams of fiber and 5 grams of protein per recipe.
Try the recipe from Ambitious Kitchen.
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