My family and I always try to eat foods that make us feel good and give us energy all day long. Fiber-rich meals help our digestion, keep us full for hours, and make sure we don’t get hungry right after eating.

The love I have for these meals comes from seeing how much better everyone feels when we eat healthy food. These recipes are simple to make, taste delicious, and are full of ingredients like beans, whole grains, and vegetables that are really good for you.

So if you want to feel fuller longer, have better digestion, or just eat healthier, these 12 fiber-rich meals are perfect for you. They’re easy to prepare, family-friendly, and packed with nutrition that will keep you satisfied and energized throughout your day.

Quinoa and Black Bean Buddha Bowl

This colorful bowl is packed with plant-based protein and fiber from quinoa, black beans, and fresh vegetables. It’s a complete, satisfying meal that supports digestive health while keeping you full for hours.

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients

• 1½ cups quinoa, rinsed
• 3 cups vegetable broth
• 2 cans (15 oz each) black beans, drained and rinsed
• 2 cups sweet potato, cubed
• 2 cups broccoli florets
• 1 avocado, sliced
• 2 cups kale, chopped
• 1 cup cherry tomatoes, halved
• 3 tablespoons olive oil, divided
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• ¼ cup pumpkin seeds
• Lime wedges for serving

For the tahini dressing:

• ¼ cup tahini
• 2 tablespoons lemon juice
• 2 tablespoons water
• 1 garlic clove, minced
• Salt to taste

Instructions

1. Cook the quinoa by combining rinsed quinoa and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
2. Roast the sweet potatoes by tossing cubed sweet potato with 1 tablespoon olive oil, cumin, paprika, salt, and pepper on a baking sheet. Roast at 425°F for 20-25 minutes, flipping halfway through, until tender and caramelized.
3. Steam the broccoli by placing broccoli florets in a steamer basket over boiling water for 4-5 minutes until bright green and tender-crisp. Alternatively, roast them alongside the sweet potatoes.
4. Warm the black beans in a small saucepan over medium heat with remaining olive oil, stirring occasionally until heated through. Season with salt and pepper.
5. Massage the kale by placing chopped kale in a bowl and massaging it with a bit of olive oil for 2-3 minutes to soften and reduce bitterness.
6. Make the tahini dressing by whisking together tahini, lemon juice, water, minced garlic, and salt in a small bowl until smooth and creamy. Add more water if needed to reach a pourable consistency.
7. Assemble the bowls by dividing quinoa among four bowls, then arranging black beans, roasted sweet potatoes, steamed broccoli, massaged kale, cherry tomatoes, and avocado slices in sections on top.
8. Garnish and serve by sprinkling pumpkin seeds over each bowl and drizzling with tahini dressing. Serve with lime wedges for squeezing over the top. This meal provides approximately 15-18 grams of fiber per serving.

Lentil and Vegetable Soup

This hearty, warming soup is loaded with fiber-rich lentils and vegetables for a nutritious meal. It’s comforting, filling, and perfect for meal prep as it tastes even better the next day.

Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 6

Ingredients

• 1½ cups dried green or brown lentils, rinsed
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 2 cups kale or spinach, chopped
• 2 bay leaves
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon turmeric
• Salt and pepper to taste
• 2 tablespoons lemon juice
• Fresh parsley for garnish

Instructions

1. Sauté the aromatics by heating olive oil in a large pot over medium heat. Add diced onion, carrots, and celery, cooking for 6-7 minutes until softened and the onion is translucent. Add minced garlic and cook for 1 minute more until fragrant.
2. Add spices by stirring in cumin, paprika, and turmeric, cooking for 1 minute to toast the spices and release their flavors.
3. Add lentils and liquids by stirring in rinsed lentils, diced tomatoes with their juices, vegetable broth, and bay leaves. Bring the mixture to a boil over high heat.
4. Simmer the soup by reducing heat to medium-low and simmering uncovered for 25-30 minutes, stirring occasionally, until lentils are tender but not mushy. Lentils should hold their shape but be soft enough to easily mash with a fork.
5. Add greens by stirring in chopped kale or spinach during the last 5 minutes of cooking. The greens will wilt into the soup and add extra fiber and nutrients.
6. Season and finish by removing bay leaves and stirring in lemon juice. Taste and adjust seasoning with salt and pepper as needed. The lemon juice brightens all the flavors.
7. Thin if needed by adding more vegetable broth or water if the soup becomes too thick. The lentils will continue to absorb liquid as the soup sits.
8. Serve hot garnished with fresh parsley. This soup provides approximately 12-15 grams of fiber per serving and can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

Chickpea and Vegetable Curry

This flavorful Indian-inspired curry features chickpeas and vegetables in a rich, aromatic sauce. It’s packed with fiber and plant-based protein while being incredibly satisfying and delicious.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 6

Ingredients

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 tablespoons olive oil or coconut oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon cumin
• 1 teaspoon turmeric
• ½ teaspoon cayenne pepper (optional)
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 cups cauliflower florets
• 2 cups spinach, chopped
• 1 cup frozen peas
• Salt to taste
• Fresh cilantro for garnish
• Cooked brown rice for serving
• Lime wedges

Instructions

1. Sauté the aromatics by heating oil in a large pot or deep skillet over medium heat. Add diced onion and cook for 5-6 minutes until softened. Add garlic and grated ginger, cooking for 1-2 minutes until fragrant.
2. Toast the spices by adding curry powder, cumin, turmeric, and optional cayenne pepper to the pot. Stir constantly for 1 minute to bloom the spices and intensify their flavors.
3. Add tomatoes and coconut milk by stirring in diced tomatoes with their juices and coconut milk. Mix well to combine with the spices and create a flavorful base.
4. Add chickpeas and cauliflower by stirring them into the curry sauce. Bring the mixture to a simmer, then reduce heat to medium-low and cook for 15-20 minutes until the cauliflower is tender.
5. Add remaining vegetables by stirring in frozen peas and chopped spinach during the last 5 minutes of cooking. The spinach will wilt and the peas will heat through quickly.
6. Season to taste by adding salt as needed. The curry should be rich, flavorful, and have a thick, creamy consistency.
7. Prepare brown rice according to package directions to serve alongside the curry. Brown rice adds additional fiber to make this meal even more nutritious.
8. Serve hot over brown rice, garnished with fresh cilantro and lime wedges. This curry provides approximately 14-16 grams of fiber per serving when paired with brown rice.

Whole Wheat Pasta with Roasted Vegetables

This simple yet satisfying pasta dish features fiber-rich whole wheat pasta and an abundance of roasted vegetables. It’s a delicious way to increase your vegetable intake while enjoying a comforting meal.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 6

Ingredients

• 1 pound whole wheat pasta (penne or rotini)
• 2 zucchini, sliced
• 2 bell peppers, cut into chunks
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 1 cup mushrooms, sliced
• 6 garlic cloves, minced
• ¼ cup olive oil, divided
• 1 teaspoon Italian seasoning
• ½ teaspoon red pepper flakes
• Salt and pepper to taste
• 2 cups fresh spinach
• ½ cup grated Parmesan cheese
• Fresh basil for garnish
• ¼ cup pine nuts, toasted (optional)

Instructions

1. Preheat the oven to 425°F (220°C) and line two large baking sheets with parchment paper.
2. Prepare the vegetables by tossing zucchini, bell peppers, red onion, cherry tomatoes, mushrooms, and garlic with 3 tablespoons olive oil, Italian seasoning, red pepper flakes, salt, and pepper in a large bowl.
3. Roast the vegetables by spreading them in a single layer on the prepared baking sheets. Roast for 25-30 minutes, stirring once halfway through, until vegetables are tender and caramelized at the edges.
4. Cook the pasta in a large pot of boiling salted water according to package directions until al dente. Whole wheat pasta typically takes 10-12 minutes. Reserve 1 cup of pasta water before draining.
5. Combine pasta and vegetables by adding the drained pasta back to the pot along with the roasted vegetables. Toss gently to combine.
6. Add spinach by stirring fresh spinach into the hot pasta and vegetables. The residual heat will wilt the spinach perfectly.
7. Adjust consistency by adding reserved pasta water a little at a time if the mixture seems dry. The starchy water helps create a light sauce that coats the pasta.
8. Finish and serve by drizzling with remaining olive oil, tossing with Parmesan cheese, and garnishing with fresh basil and optional toasted pine nuts. This dish provides approximately 10-12 grams of fiber per serving.

Three-Bean Chili

This hearty, plant-based chili features three types of beans for maximum fiber and protein. It’s warming, satisfying, and perfect for batch cooking to enjoy throughout the week.

Prep Time: 15 minutes | Cook Time: 40 minutes | Servings: 8

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) pinto beans, drained and rinsed
• 2 tablespoons olive oil
• 1 large onion, diced
• 1 bell pepper, diced
• 4 garlic cloves, minced
• 2 cans (14 oz each) diced tomatoes
• 1 can (6 oz) tomato paste
• 2 cups vegetable broth
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon paprika
• ½ teaspoon cayenne pepper (optional)
• 1 teaspoon oregano
• Salt and pepper to taste
• 1 cup corn kernels (fresh or frozen)
• Fresh cilantro, diced avocado, and Greek yogurt for serving

Instructions

1. Sauté the vegetables by heating olive oil in a large pot over medium heat. Add diced onion and bell pepper, cooking for 6-7 minutes until softened. Add minced garlic and cook for 1 minute more.
2. Add spices by stirring in chili powder, cumin, paprika, optional cayenne pepper, and oregano. Cook for 1 minute to toast the spices and enhance their flavors.
3. Add tomatoes and beans by stirring in diced tomatoes, tomato paste, vegetable broth, and all three types of beans. Mix well to combine everything.
4. Bring to a boil then reduce heat to low and simmer uncovered for 30-35 minutes, stirring occasionally. The chili should thicken and the flavors will meld together beautifully.
5. Add corn during the last 10 minutes of cooking, stirring to incorporate. The corn adds sweetness and additional fiber.
6. Season to taste by adding salt and pepper as needed. The chili should be rich, thick, and full of flavor.
7. Let it rest for 10 minutes off the heat before serving. This allows the chili to thicken further and the flavors to intensify.
8. Serve hot topped with fresh cilantro, diced avocado, and a dollop of Greek yogurt. This three-bean chili provides approximately 15-18 grams of fiber per serving and tastes even better the next day.

Oat and Vegetable Frittata

This fiber-rich breakfast or brunch dish combines steel-cut oats with eggs and vegetables for a unique, satisfying meal. The oats add hearty texture and fiber while the eggs provide protein.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 6

Ingredients

• ½ cup steel-cut oats
• 1½ cups water
• 8 large eggs
• ½ cup milk
• 1 cup shredded cheddar cheese, divided
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cups spinach, chopped
• 1 cup bell peppers, diced
• 1 cup mushrooms, sliced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh herbs for garnish

Instructions

1. Cook the oats by bringing water to a boil in a small saucepan. Add steel-cut oats, reduce heat to low, and simmer for 15-20 minutes, stirring occasionally, until tender but still slightly chewy. Let cool slightly.
2. Preheat the oven to 375°F (190°C).
3. Sauté the vegetables by heating olive oil in a large oven-safe skillet over medium heat. Add onion and cook for 4-5 minutes, then add bell peppers and mushrooms, cooking for another 5 minutes. Add garlic and spinach, cooking until spinach is wilted.
4. Prepare the egg mixture by whisking together eggs, milk, thyme, salt, and pepper in a large bowl. Stir in the cooked oats and ½ cup of shredded cheese.
5. Combine everything by pouring the egg and oat mixture over the vegetables in the skillet. Stir gently to distribute evenly.
6. Cook on stovetop for 3-4 minutes without stirring, allowing the bottom to set slightly.
7. Top with cheese by sprinkling the remaining ½ cup cheese over the top of the frittata.
8. Bake for 15-20 minutes until the frittata is set in the center and the top is golden brown. A knife inserted in the center should come out clean. Let cool for 5 minutes before slicing and serving. This provides approximately 6-8 grams of fiber per serving.

Barley and Mushroom Risotto

This creamy, comforting dish uses fiber-rich pearl barley instead of rice for a nutritious twist on classic risotto. The mushrooms add earthy flavor and additional fiber.

Prep Time: 15 minutes | Cook Time: 45 minutes | Servings: 6

Ingredients

• 1½ cups pearl barley, rinsed
• 6 cups vegetable broth, kept warm
• 2 tablespoons olive oil
• 2 tablespoons butter, divided
• 1 onion, finely diced
• 1 pound mixed mushrooms, sliced
• 4 garlic cloves, minced
• ½ cup dry vermouth or additional broth
• ½ cup grated Parmesan cheese
• 2 tablespoons fresh thyme leaves
• Salt and pepper to taste
• Fresh parsley for garnish
• Extra Parmesan for serving

Instructions

1. Keep broth warm by heating vegetable broth in a saucepan and keeping it at a low simmer throughout the cooking process. Warm broth helps the barley cook evenly.
2. Sauté mushrooms by heating olive oil and 1 tablespoon butter in a large, deep skillet over medium-high heat. Add sliced mushrooms and cook for 6-8 minutes until golden brown and their moisture has evaporated. Transfer to a plate.
3. Cook aromatics by adding the remaining butter to the skillet and sautéing diced onion for 4-5 minutes until softened. Add minced garlic and cook for 1 minute more.
4. Toast the barley by adding rinsed pearl barley to the skillet, stirring for 2-3 minutes until lightly toasted and coated with the butter and aromatics.
5. Add vermouth and stir until mostly absorbed. This adds depth of flavor to the risotto.
6. Add broth gradually by adding warm broth one ladle at a time (about ½ cup), stirring frequently and allowing most of the liquid to be absorbed before adding more. This process takes about 35-40 minutes total.
7. Return mushrooms to the skillet during the last 10 minutes of cooking, along with fresh thyme leaves.
8. Finish the risotto by stirring in Parmesan cheese once the barley is tender with a slight chew. Season with salt and pepper. The risotto should be creamy but not soupy. Serve immediately garnished with parsley and extra Parmesan. This provides approximately 8-10 grams of fiber per serving.

Sweet Potato and Black Bean Burrito Bowl

This colorful bowl features roasted sweet potatoes and black beans over brown rice for a fiber-packed Mexican-inspired meal. It’s customizable with your favorite toppings and perfect for meal prep.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients

• 2 large sweet potatoes, cubed
• 2 cans (15 oz each) black beans, drained and rinsed
• 1½ cups brown rice
• 3 cups water or vegetable broth
• 3 tablespoons olive oil, divided
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon paprika
• Salt and pepper to taste
• 2 cups romaine lettuce, chopped
• 1 cup corn kernels
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• ½ cup salsa
• ¼ cup Greek yogurt or sour cream
• Fresh cilantro
• Lime wedges

Instructions

1. Cook the brown rice by combining rice with water or broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until tender. Keep covered off heat for 5 minutes, then fluff.
2. Roast the sweet potatoes by tossing cubed sweet potato with 2 tablespoons olive oil, cumin, chili powder, paprika, salt, and pepper on a baking sheet. Roast at 425°F for 25-30 minutes, flipping halfway through, until tender and caramelized.
3. Warm the black beans in a small saucepan with remaining olive oil over medium heat, stirring occasionally until heated through. Season with salt and pepper.
4. Prepare the toppings by chopping lettuce, halving tomatoes, slicing avocado, and gathering corn, salsa, and Greek yogurt.
5. Assemble the bowls by dividing brown rice among four bowls as the base.
6. Add main ingredients by topping each bowl with roasted sweet potatoes, warm black beans, chopped lettuce, corn, and cherry tomatoes.
7. Add finishing touches by topping with avocado slices, a dollop of salsa, and a spoonful of Greek yogurt. Garnish with fresh cilantro.
8. Serve with lime wedges for squeezing over the bowl. This meal provides approximately 16-18 grams of fiber per serving and is easily customizable to your taste preferences.

Chia Seed Pudding Breakfast Bowl

This make-ahead breakfast is loaded with fiber from chia seeds and topped with fresh fruit and nuts. It’s creamy, satisfying, and perfect for busy mornings when you need a nutritious meal quickly.

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 4

Ingredients

• ½ cup chia seeds
• 2 cups almond milk or milk of choice
• 2 tablespoons maple syrup or honey
• 1 teaspoon vanilla extract
• ¼ teaspoon cinnamon
• Pinch of salt

For topping:

• 1 cup fresh berries (strawberries, blueberries, raspberries)
• 1 banana, sliced
• ¼ cup almonds, sliced
• ¼ cup walnuts, chopped
• 2 tablespoons hemp seeds
• 2 tablespoons unsweetened coconut flakes
• Fresh mint for garnish

Instructions

1. Mix the chia base by combining chia seeds, milk, maple syrup, vanilla extract, cinnamon, and salt in a large bowl or jar. Whisk thoroughly to prevent clumping.
2. Let it sit for 5 minutes, then whisk again vigorously to break up any clumps that have formed. This ensures even distribution of chia seeds.
3. Refrigerate overnight or for at least 4 hours. The chia seeds will absorb the liquid and create a thick, pudding-like consistency.
4. Stir before serving to redistribute any seeds that may have settled at the bottom.
5. Divide into bowls by spooning the chia pudding into four serving bowls.
6. Add fresh fruit by topping each bowl with fresh berries and sliced banana.
7. Add nuts and seeds by sprinkling sliced almonds, chopped walnuts, hemp seeds, and coconut flakes over each bowl.
8. Garnish and serve with fresh mint leaves. This breakfast provides approximately 12-15 grams of fiber per serving and can be prepared up to 5 days in advance for easy meal prep.

Whole Grain Buddha Bowl with Farro

This nutrient-dense bowl features chewy farro grain with roasted vegetables and a creamy tahini dressing. Farro is an ancient grain high in fiber that provides a satisfying, nutty base for this complete meal.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients

• 1½ cups farro
• 4 cups water or vegetable broth
• 2 cups Brussels sprouts, halved
• 2 cups butternut squash, cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tablespoons olive oil, divided
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups arugula or mixed greens
• ¼ cup dried cranberries
• ¼ cup pumpkin seeds

For the tahini dressing:

• ¼ cup tahini
• 2 tablespoons lemon juice
• 2 tablespoons maple syrup
• 3 tablespoons water
• 1 garlic clove, minced
• Salt to taste

Instructions

1. Cook the farro by bringing water or broth to a boil in a medium saucepan. Add farro, reduce heat to medium-low, and simmer uncovered for 25-30 minutes until tender but still chewy. Drain any excess liquid.
2. Roast the vegetables by tossing Brussels sprouts and butternut squash with 2 tablespoons olive oil, cumin, paprika, salt, and pepper on a baking sheet. Roast at 425°F for 25-30 minutes, stirring halfway through.
3. Crisp the chickpeas by tossing drained chickpeas with remaining olive oil and roasting on a separate baking sheet for 20-25 minutes until golden and slightly crispy.
4. Make the tahini dressing by whisking together tahini, lemon juice, maple syrup, water, minced garlic, and salt in a small bowl until smooth and creamy. Add more water if needed to reach the desired consistency.
5. Assemble the bowls by dividing cooked farro among four bowls as the base.
6. Add vegetables by arranging roasted Brussels sprouts, butternut squash, and crispy chickpeas over the farro in each bowl.
7. Add fresh elements by placing a handful of arugula or mixed greens in each bowl and sprinkling with dried cranberries and pumpkin seeds.
8. Drizzle with dressing and serve immediately. This hearty bowl provides approximately 14-16 grams of fiber per serving and showcases the delicious, nutty flavor of farro.

Split Pea Soup

This classic, comforting soup is incredibly high in fiber and protein from split peas. It’s thick, hearty, and perfect for cold days when you want something warming and nutritious.

Prep Time: 15 minutes | Cook Time: 60 minutes | Servings: 8

Ingredients

• 1 pound dried split peas, rinsed
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 8 cups vegetable broth
• 2 bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• Salt and pepper to taste
• 2 cups kale or spinach, chopped
• 2 tablespoons lemon juice
• Croutons for serving (optional)

Instructions

1. Rinse the split peas thoroughly in a colander under cold water, checking for and removing any small stones or debris.
2. Sauté the vegetables by heating olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking for 7-8 minutes until softened.
3. Add garlic and spices by stirring in minced garlic, thyme, smoked paprika, and cumin. Cook for 1 minute until fragrant.
4. Add split peas and broth by stirring in rinsed split peas, vegetable broth, and bay leaves. Bring to a boil over high heat.
5. Simmer the soup by reducing heat to medium-low and simmering partially covered for 45-60 minutes, stirring occasionally, until split peas are very soft and beginning to break down. The soup will thicken considerably.
6. Blend partially (optional) by using an immersion blender to partially blend the soup for a creamier texture while still maintaining some whole peas and vegetables, or leave it completely chunky.
7. Add greens by stirring in chopped kale or spinach during the last 5 minutes of cooking. The greens will wilt and add extra nutrients.
8. Finish and serve by removing bay leaves, stirring in lemon juice, and seasoning with salt and pepper. Serve hot, optionally topped with whole grain croutons. This soup provides approximately 16-18 grams of fiber per serving and freezes beautifully for up to 3 months.

Baked Oatmeal with Berries and Nuts

This fiber-packed breakfast bake features oats, flaxseed, and chia seeds combined with fresh berries and nuts. It’s like a healthy dessert for breakfast that you can make ahead and enjoy all week.

Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 8

Ingredients

• 3 cups old-fashioned rolled oats
• ¼ cup ground flaxseed
• 2 tablespoons chia seeds
• 1 teaspoon baking powder
• 1½ teaspoons cinnamon
• ½ teaspoon nutmeg
• ½ teaspoon salt
• 2 cups milk (dairy or non-dairy)
• ⅓ cup maple syrup or honey
• 2 large eggs
• 3 tablespoons melted coconut oil or butter
• 2 teaspoons vanilla extract
• 2 cups mixed berries (fresh or frozen)
• ½ cup walnuts or pecans, chopped
• ¼ cup sliced almonds
• Extra berries and nuts for topping

Instructions

1. Preheat the oven to 375°F (190°C) and grease a 9×13-inch baking dish with butter or cooking spray.
2. Mix dry ingredients by combining oats, ground flaxseed, chia seeds, baking powder, cinnamon, nutmeg, and salt in a large bowl. Stir well to distribute the spices evenly.
3. Whisk wet ingredients by combining milk, maple syrup, eggs, melted coconut oil, and vanilla extract in a separate bowl. Whisk until smooth and well combined.
4. Combine wet and dry by pouring the wet ingredients into the dry ingredients and stirring until everything is moistened and combined.
5. Fold in berries and nuts by gently stirring in 1½ cups of berries and ⅓ cup of chopped nuts. Reserve the rest for topping.
6. Pour into baking dish and spread the mixture evenly. Top with remaining berries, chopped nuts, and sliced almonds.
7. Bake for 35-40 minutes until the top is golden brown and the center is set. A toothpick inserted in the center should come out mostly clean.
8. Cool slightly before cutting into squares. Serve warm with a drizzle of maple syrup or a splash of milk. This baked oatmeal provides approximately 8-10 grams of fiber per serving and can be stored in the refrigerator for up to 5 days, reheating individual portions as needed.