Get more fiber in your diet. A kitchen table packed with high-fiber, low-carb recipes

How to Get More Fiber in Your Diet without Carbs: High-Fiber, Low-Carb Recipes

Transform your favorite foods into high-fiber, low-carb meals with the help of Monch Monch's sugar-eliminating fiber.

 

How Monch Monch Adds Fiber to Your Diet Without Carbs

Monch Monch is a 100% natural, GLP-1 enhancing, calorie-absorbing, and sugar-eliminating fiber. Monch Monch harnesses the power of advanced soluble and insoluble fibers to support weight management.

By absorbing and eliminating unwanted sugars and calories from your meals, Monch Monch offers a fresh approach to achieving and maintaining a healthy weight. If you’re curious about the complete range of benefits, our Comprehensive Benefits Guide provides an in-depth look at its transformative effects.

Monch Monch's unique carb-capturing and sugar-eliminating properties make it an ideal addition to any recipe. This guide will show you how to create delicious, satisfying meals that optimize Monch Monch's effectiveness.

 

How to Use Monch Monch during Meals

Before diving into recipes, it's important to understand how Monch Monch works with different foods. As detailed in our Soluble and Insoluble Fibers guide, Monch Monch's fiber matrix expands significantly when hydrated, creating a powerful sugar-trapping network. This process works best when you:

  1. Add Monch Monch at the right time (timing guide below)
  2. Ensure proper hydration
  3. Combine with complementary ingredients

For a deeper understanding of the science behind this process, visit our Monch Monch Science page.

High-Fiber, Low-Carb Recipes

High-Fiber, Low-Carb Breakfast Recipes

Easy High-Fiber Smoothie Recipe

This smoothie optimizes Monch Monch's carb-capturing properties while delivering sustained energy.

Ingredients:

  • 1 serving Monch Monch
  • 1 cup unsweetened almond milk
  • 1/2 banana
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon chia seeds
  • 1 scoop vanilla protein powder (optional)
  • 1 handful fresh spinach
  • 3-4 ice cubes
  • 1/4 teaspoon cinnamon
  • 1 tablespoon almond butter

 

Instructions:

  1. In a high-powered blender, combine almond milk and Monch Monch. Blend for 15 seconds to activate the fiber matrix.
  2. Add banana, berries, chia seeds, protein powder, spinach, and ice.
  3. Add cinnamon and almond butter.
  4. Blend on high for 60-90 seconds until completely smooth.
  5. Let sit for 2-3 minutes before consuming to allow the fiber matrix to fully develop.

 

Nutritional Benefits:

  • 20g protein (with protein powder)
  • Rich in fiber
  • Rich in antioxidants
  • Sustained energy release
  • Blood sugar stabilization

 

High-Fiber Oatmeal Recipe

This breakfast maximizes both satiety and sugar control.

Ingredients:

  • 1/2 cup old-fashioned oats
  • (Optional, for extra fiber) 1 serving Monch Monch
  • 1 cup unsweetened almond milk
  • 1 tablespoon maple syrup
  • 1/4 cup yogurt
  • 1 tablespoon chia seeds
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Pinch of salt

 

Toppings:

  • 1/4 cup mixed berries
  • 1 tablespoon chopped nuts
  • 1 teaspoon hemp seeds
  • 1/2 sliced banana (optional)

 

Instructions:

  1. Cook oats according to package instructions.
  2. In a mason jar or container, combine oats, Monch Monch (optional), and almond milk. Stir well.
  3. Add maple syrup, yogurt, chia seeds, vanilla, cinnamon, and salt. Mix thoroughly. Add more almond milk if needed.
  4. Top with berries, nuts, hemp seeds, and banana if desired.

 

High-Fiber, Low-Carb Lunch & Dinner Recipes

Vegan Buddha Bowl Recipe

This customizable bowl combines Monch Monch's benefits with nutrient-dense ingredients.

Ingredients for the Base:

  • 1 cup cooked quinoa
  • 2 cups mixed leafy greens
  • 1 cup roasted vegetables (sweet potato, broccoli, cauliflower)
  • 1/2 cup chickpeas
  • 1/4 avocado
  • 2 tablespoons pumpkin seeds

 

Ingredients for the Dressing:

  • 2 tablespoons tahini
  • (Optional, for extra fiber) 1 serving Monch Monch
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • 2 tablespoons water
  • 1 small garlic clove, minced
  • 1/4 teaspoon sea salt
  • Black pepper to taste

 

Instructions:

  1. Prepare dressing by whisking all ingredients together.
  2. Layer bowl components starting with quinoa and greens.
  3. Add roasted vegetables and chickpeas.
  4. Top with avocado and pumpkin seeds.
  5. Drizzle with enhanced dressing.

 

Low Carb Pasta Recipe

Our enhanced zucchini noodle dish satisfies pasta cravings while utilizing Monch Monch's carb-capturing properties.

Ingredients for the Base:

  • 4 medium zucchini, spiralized
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 pint cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste

 

Ingredients for the Sauce:

  • 1/2 cup marinara sauce
  • 1/4 cup vegetable broth
  • (Optional, for extra fiber) 1 serving Monch Monch
  • 1 tablespoon nutritional yeast
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons extra virgin olive oil

 

Instructions:

  1. Prepare Enhanced Sauce:
    • (Optional) Whisk unflavored Monch Monch with vegetable broth until well combined
    • Add marinara sauce and seasonings
    • Stir in olive oil
  2. Prepare Noodles:
    • Spiralize zucchini into noodles
    • Place in colander and sprinkle with salt
    • Let drain for 10 minutes
    • Pat dry with paper towels
  3. Cook Components:
    • Heat olive oil in large skillet
    • Sauté garlic until fragrant (30 seconds)
    • Add tomatoes, cook until softened
    • Add zucchini noodles, cook 2-3 minutes
    • Pour enhanced sauce over noodles
    • Toss gently and cook 2 minutes
  4. Finish:
    • Add fresh herbs
    • Season to taste
    • Serve immediately

 

Low-Calorie Stir-Fry

Ingredients for the Stir-Fry:

  • 2 cups mixed vegetables (broccoli, carrots, snap peas, bell peppers)
  • 1 cup mushrooms, sliced
  • 1 block extra-firm tofu, pressed and cubed
  • 2 tablespoons coconut oil
  • 2 cloves garlic, minced
  • 1-inch piece ginger, grated

 

Ingredients for the Sauce:

  • (Optional, for extra fiber) 1 serving Monch Monch
  • 1/4 cup low-sodium tamari or soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon maple syrup
  • 1/4 cup vegetable broth
  • 1 teaspoon cornstarch
  • 1 tablespoon chili garlic sauce

 

Instructions:

  1. Prepare Sauce:
    • (Optional) Whisk Monch Monch with vegetable broth
    • Add remaining sauce ingredients
    • Whisk again until smooth
  2. Cook Components:
    • Heat coconut oil in wok or large skillet
    • Add tofu, cook until golden
    • Remove tofu, set aside
    • Add garlic and ginger to pan
    • Add vegetables in order of cooking time
    • Return tofu to pan
  3. Finish:
    • Pour Power Sauce over mixture
    • Toss until well coated
    • Cook until sauce thickens
    • Serve over cauliflower rice

 

High-Fiber, Low-Carb Snack Recipes

High-Fiber Energy Bites

Ingredients:

  • 1 cup old-fashioned oats
  • 1/2 cup natural peanut butter
  • 1/3 cup maple syrup
  • (Optional, for extra fiber) 1 serving Monch Monch
  • 1/4 cup ground flaxseed
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Pinch of sea salt

 

Instructions:

  1. Mix dry ingredients:
    • Combine oats, Monch Monch (optional), flaxseed, and cinnamon
  2. Combine wet ingredients:
    • Mix peanut butter and maple syrup until smooth
    • Add vanilla extract
  3. Create mixture:
    • Combine wet and dry ingredients
    • Fold in chocolate chips
    • Refrigerate 30 minutes
  4. Form bites:
    • Roll into 1-inch balls
    • Store in airtight container in refrigerator

 

Tips and Tricks for Cooking with Fiber

Kitchen Equipment Essentials:

  • High-speed blender
  • Food processor
  • Spiralizer
  • Glass storage containers
  • Mason jars
  • Measuring tools
  • Sharp knives
  • Quality cutting boards

 

Time-Saving Tips:

  1. Batch prep basics:
    • Cook grains in bulk
    • Roast vegetables together
    • Prepare proteins in advance
  2. Smart scheduling:
    • Dedicate 2-3 hours weekly
    • Pre-portion Monch Monch
    • Label everything clearly
  3. Strategic planning:
    • Plan meals around shared ingredients
    • Prep similar items together
    • Use one-pan meals when possible

 

Related Resources:

 

Individual results may vary. Consult with your healthcare provider before starting any new supplement regimen, especially if you are currently taking medications or have underlying health conditions.

Back to blog