33 High Fibre Gluten Free Recipes

Dietary fibre is essential for a healthy gut and high fibre gluten free recipes are easy to find, yet most North Americans (like 95% of us) don't get enough fibre in our diet. Many gluten free foods are low in fibre and nutrition, making this topic especially important for everyone eating a gluten free diet. So keep reading and find an idea or two that you can implement this week!

A diet high in fibre protects your digestive health, decreases the chance of symptoms like constipation and plays a valuable role in controlling blood sugar.

The trick is knowing what high fibre foods you like and then fitting them into the way you eat. Remember, plants are fibre. If you like checklists visit this post, 30 Plants a Week, and print my list of 134 plants to get you started.

This roundup post of high fibre recipes is in the form of a challenge. Slowly adding more fibre to every meal will pay off over time.

High Fibre Challenge for Gluten Free Eaters

Simply eating more fibre isn't a measurable goal but it's a great place to start. I've divided the recipes into categories by meal to give you lots of ways to boost your fibre intake.

3 Ways To Get More Fibre Rich Food in Your Diet

Customize this challenge to work from where you are right now. Pick one of these ideas and try it. If it's too hard or too easy, adjust the wording to say what you need. To increase your chance of success you should write the challenge somewhere that you'll see it every day.

1. Incorporate one new high fibre food (grains, legumes, nuts, seeds etc.) into your diet every week for a month. Look for four ideas in the lists below.
2. Include one high fibre food in every snack and every meal for a whole week.
3. Buy a new gluten free flour (quinoa, teff, coconut, almond, sorghum or buckwheat) or grain (quinoa, teff, sorghum, millet or buckwheat) and try it in two new recipes.

High Fibre Gluten Free Breakfast

Whether it's hot or cold, eaten at home or on the run fibre is easy to add to breakfast.

1

Gluten Free Overnight Oats (Muesli)

Add raspberries or other fresh and dried fruit to overnight oats to increase the fibre.

Check out this recipe

2

Homemade Gluten Free Granola

I put pistachios and dried apricot in this granola but you can vary the nuts, seeds and dried fruit to make it different every time.

Check out this recipe

3

High Fibre Chia Pudding

One tablespoon of chia seeds has ten times more fibre than most other nuts and seeds. Try chia pudding but also sprinkle chia seeds in breads, pancakes, muffins, bars and cookies.

Check out this recipe

4

Gluten Free Waffles (with buttermilk)

For the best gluten free waffles the secret is not beating the egg whites. My everyday flour blend has fibre from millet flour and sorghum flour. You can also add nuts and seeds in them or on them to keep boosting your fibre.

Check out this recipe

5

Gluten Free Pancake Bake (Sheet Pan Pancakes)

Whether you cook individual pancakes or put the batter in a pan for a pancake bake think about fibre. Choose a flour blend with high fibre flours (mine has millet flour and sorghum flour) or add nuts and seeds in them or on them.

Check out this recipe

• Quinoa (the grain or the flakes) and buckwheat (groats or flakes) both have more fibre than oats and can be cooked in similar ways.
• Nutritional yeast is an excellent source of fibre too. A two tablespoon serving contains about 20% of your daily intake. Sprinkle it on cereal or toast, in pancakes and muffins or even smoothies and beverages.

More Fibre in Weekend Breakfast and Brunch

There's no fibre in meat, fish, eggs or cheese but you've still got options. Consider adding grains, nuts, seeds, vegetables like avocado and spinach, and of course beans, to your favourite breakfast dishes.

6

Breakfast Power Bowl

Use quinoa as the grain to make a high fibre Breakfast Bowl.

Check out this recipe

7

Gluten Free Buckwheat Blini

These little pancakes are made with high fibre buckwheat flour.

Check out this recipe

8

Savory Gluten Free Buckwheat Crepes

These gluten free Buckwheat Crepes can be filled with a variety of combinations. I chose a creamy filling of spinach and mushrooms for brunch. Easily master the technique of making crepes and flipping them without tearing in just one session.

Check out this recipe

9

Gluten Free Avocado Toast

Boost the fibre by choosing a grainy gluten free bread for this easy breakfast.

Check out this recipe

How To Add Fibre to Soups and Salads

Choose soups and salads made with legumes and beans. Add nuts and seeds to boost the fibre even higher.

10

Leek Split Pea Soup with Pistou

This Leek Split Pea Soup with pistou is a flavourful, hearty winter soup loaded with fibre, just what you need if you eat gluten free.

Check out this recipe

11

Easy Bean Salad

Just another high fibre salad for lunch. Substitute with the beans you like or just switch them up for more variety. I love this salad!

Check out this recipe

12

Apple Quinoa Salad with Feta and Almonds

This salad is the kind of healthy, high fibre salad gluten free cooks love. Get quinoa in your pantry and try it!

Check out this recipe

13

Healthy Southwestern Quinoa Salad

Gluten free cooks need lots of high fibre recipes like this. Quinoa is technically a seed but is classified as a whole grain and often referred to as a super food. Everyone needs a few recipes like this on the rotation.

Check out this recipe

Everyday High Fibre Dinners

14

Gluten Free Buddha Bowl

Buddha Bowls are healthy, versatile and easily made gluten free. The key is to include lots of variety and artfully assemble your bowl. Drizzle the dressing over top and eat from around the bowl.

Check out this recipe

15

Santa Fe Salad

With black beans, avocado and seeds, plus a peanut butter dressing, this salad is a perfect choice for a high fibre meal.

Check out this recipe

16

Gluten Free Falafel Bowls

Falafel Bowls are a healthy, high fibre dinner. It's a Middle Eastern bowl with all the fillings of a falafel, minus the gluten-filled wrap.

Check out this recipe

17

Zucchini Tomato Yellow Split Pea Dal

This is my favourite side dish for an East Indian meal. It's also a reminder that I need more variety in this category to up the fibre in my diet.

Check out this recipe

18

Persian Chicken Stew (Fesenjan)

This stew gets a fibre boost from both chickpeas and pomegranate seeds.

Check out this recipe

High Fibre Gluten Free Snacks

The idea here is to eat more of these snacks that are all loaded with fibre.

19

Easy Edamame Bean Snack

If you haven't tried these yet get them in your freezer and cook some!

Check out this recipe

20

Roasted Chickpeas

These are a high fibre snack that's naturally gluten free. Enjoy them as a crunchy snack, in place of croutons on salad or sprinkle on any Middle Eastern or Mediterranean inspired dish.

Check out this recipe

21

Gluten Free Hot and Spicy Mixed Nuts

These are delicious on their own, addictive with a glass of wine and an upscale addition to your next charcuterie board.

Check out this recipe

22

Coconut Date Energy Balls (no oats)

These gluten free energy balls are simple to make, have no added sugar and guarantee an energy boost whenever you need one.

Check out this recipe

23

Lemony Hummus

Lemony Hummus is a tasty, high fibre dip that should be on your list of healthy snacks. Enjoy it with veggies or thin it slightly for a drizzle or dressing on salad or roasted vegetables.

Check out this recipe

24

Roasted Carrot Hummus

This is a twist on the healthy, high fibre dip everyone loves. You can easily buy hummus but gluten free cooks are always reading labels and making choices about what to buy and what to make.

Check out this recipe

25

Easy Black Bean Dip

This healthy, high fibre Black Bean Dip is quick and easy to make with store bought salsa. It's fun to serve in an orange pepper for Halloween!

Check out this recipe

26

Gluten Free Falafel Balls with Tahini Sauce

Falafel are a Middle Eastern specialty that should be naturally gluten free. Made with chickpeas, chickpea flour and tahini they have a unique flavour and are delicious.

Check out this recipe

Popcorn is a high fibre snack too. Sprinkle it with nutritional yeast to boost the fibre.

High Fibre Gluten Free Baked Goods

The fibre content in baked goods doesn't magically make them healthy. On the other hand, there's no down side to choosing ingredients with more nutrition.

Experiment with different flours, nut butters, nuts, seeds, dried and fresh fruits. Vegetables can also be used in savoury versions of muffins, biscuits and scones.

27

Gluten Free Morning Glory Muffins

These gluten free muffins are loaded with carrot, apple, coconut and nuts making them a high fibre choice for snacks and lunches.

Check out this recipe

28

Gluten Free Peanut Butter Cookies (with quinoa flour)

These peanut butter cookies are crisp, peanuty and delicious. With only one flour they are perfect for anyone new to gluten free that needs cookie recipes that work NOW!

Check out this recipe

29

Gluten Free Chocolate Chip Cookie Pizza

A cookie pizza is a fun party dessert and an excellent edible gift for any group. This gluten free cookie recipe is made with quinoa flour so it's naturally gluten free.

Check out this recipe

30

Gluten Free Granola Bars

Granola Bars are a must for grab-and-go snacks. Mix and match the ingredients, including the flour, so they're different every time.

Check out this recipe

31

Gluten Free Double Chocolate Banana Bread

This banana bread is high in protein, fibre and nutrients, everything gluten free cooks want. It has a chocolaty taste that covers up any hint of chick pea flour. Best of all it's a moist and delicious banana bread that the whole family will want to eat.

Check out this recipe

32

Socca

Socca is a popular street-food in the Mediterranean. This high fibre, unleavened pancake is made from chickpea flour so is a must try for everyone cooking gluten free.

Check out this recipe

Resources For Fibre and the Gluten Free Diet

• An excellent resource from Alberta Health Services: Fibre and the Gluten Free Diet.
• Spotlight on Dietary Fibre includes the amount of dietary fibre recommended for adults and children on a gluten free diet as well as food lists of high fibre foods from the Canadian Celiac Association.

Tips To Help Add Fibre To Your Diet

Getting organized in the kitchen is the best way to guarantee success. If any of these ideas sound like they would work for you act on them now.

• Mason jars of all sizes to hold nuts, seeds, legumes and more. Check out my 2-lid system for 7 jar sizes in this post, Organize For Success with Mason Jars.
• Add a new flour or grain to your pantry and try it! Quinoa, quinoa flour or quinoa flakes, buckwheat groats, flakes or flour and on and on.
• A Dymo letratag label maker is perfect for learning about gluten free ingredients. The label on my jar of chia seeds says 1 tablespoon / ½ cup yogurt. You can simply label it High Fibre if that helps you grab it more often.

Let me know in the comments below if you found a new recipe or idea you're excited to try. If you already use quinoa flakes or buckwheat groats I'd love to hear what you do with them.

Top Tip

Over on social media follow dietitians who specialize in the gluten free diet for a steady stream of helpful information. Shout out to my friend Selena, The Celiac Dietitian. Watch for her Tuesday Q&A on Instagram (@celiac_dietitian).