High Fiber Foods
HIGH FIBER FOODS is a easy American recipe that serves 2. 175 calories per serving. Recipe by Feelin' Fab With Kayla on YouTube.
Prep: 4 min | Cook: 5 min | Total: 14 min
Cost: $2.85 total, $1.42 per serving
Ingredients
- 4 cups Fresh Spinach (washed and roughly torn)
- 1 cup Cherry Tomatoes (halved)
- 1 tablespoon Avocado Oil (extra‑virgin, high smoke point)
- 0.25 teaspoon Sea Salt (fine grain)
- 0.125 teaspoon Black Pepper (freshly ground)
- 0.125 teaspoon Garlic Powder (optional for extra flavor)
Instructions
Prepare the Vegetables
Rinse the spinach leaves under cold water, spin dry, and roughly tear them. Rinse the cherry tomatoes and slice each in half.
Time: PT2M
Heat the Pan
Place the frying pan over medium heat and add the avocado oil. Let the oil shimmer, about 1 minute.
Time: PT1M
Temperature: Medium heat
Sauté Tomatoes
Add the halved cherry tomatoes to the pan. Cook, stirring occasionally, for 2 minutes until they start to soften and release juices.
Time: PT2M
Temperature: Medium heat
Add Spinach
Add the spinach to the pan, tossing quickly to coat with oil. Cover with the lid and let steam for 2–3 minutes until wilted.
Time: PT3M
Temperature: Medium heat
Season and Serve
Remove the lid, sprinkle sea salt, black pepper, and garlic powder over the vegetables. Toss briefly to distribute seasoning and serve immediately.
Time: PT1M
Nutrition Facts
- Calories
- 175
- Protein
- 5 g
- Carbohydrates
- 10 g
- Fat
- 12 g
- Fiber
- 5 g
Dietary info: Vegan, Gluten-Free, Dairy-Free, High-Fiber, Low-Calorie
Ingredient Substitutions
- Instead of Fresh Spinach: Kale, Swiss Chard
- Instead of Cherry Tomatoes: Grape Tomatoes, Diced Roma Tomatoes
- Instead of Avocado Oil: Olive Oil, Coconut Oil
- Instead of Sea Salt: Kosher Salt, Table Salt
- Instead of Black Pepper: White Pepper, Paprika
- Instead of Garlic Powder: Fresh Minced Garlic, Onion Powder
Equipment Needed
- Frying Pan
- Spatula or Tongs
- Lid for Pan
- Measuring Spoons
- Cutting Board
- Chef’s Knife
Critical Steps — Do Not Skip
- Cover the pan and steam the spinach until wilted (step 4).
- Season promptly after cooking to ensure flavors coat the vegetables (step 5).
Chef Tips from the Video
- Add a squeeze of fresh lemon juice just before serving for brightness.
- For extra crunch, sprinkle toasted pumpkin seeds on top.
Troubleshooting
Spinach releases too much water and becomes soggy.
Pat the spinach dry before cooking and avoid overcrowding the pan; cook in batches if necessary.
Tomatoes burn before the spinach wilts.
Add the tomatoes first, then lower the heat slightly before adding spinach, and cover quickly.
Storage
Refrigerator: Store in an airtight container for up to 2 days.
Freezer: Not recommended; texture changes after freezing.
Room temperature: Can sit at room temperature for up to 2 hours.
Make-Ahead Tips
- Wash and dry the spinach and halve the tomatoes up to 24 hours ahead; store in separate containers.
- Measure oil and seasonings in advance for a faster cook.
Frequently Asked Questions
What is the cultural significance and history of leafy greens like spinach in American cuisine?
Leafy greens such as spinach have been a staple in American home cooking since the early 20th century, valued for their quick preparation, nutritional density, and versatility in dishes ranging from salads to sautés.
How do leafy greens contribute to daily fiber intake in a typical American diet?
Leafy greens provide insoluble fiber that adds bulk to stool and promotes regular bowel movements, helping many Americans meet the recommended 25‑30 g of fiber per day when incorporated regularly.
Why does this recipe use avocado oil instead of olive oil?
Avocado oil has a higher smoke point than most olive oils, allowing the spinach and tomatoes to sauté at medium heat without burning, while still delivering a mild, buttery flavor that complements the vegetables.
What texture and appearance should I look for when the spinach is done?
The spinach should be uniformly wilted, glossy from the oil, and reduced in volume by about three‑quarters, with no raw, dark green patches remaining.
How do I know when the sautéed spinach and cherry tomatoes are finished cooking?
When the tomatoes are softened and slightly blistered and the spinach has fully wilted under the lid (about 2‑3 minutes), the dish is ready; a quick taste will confirm the seasoning.
Can I make this sautéed spinach and cherry tomatoes ahead of time and store it?
Yes, you can prepare it up to 24 hours in advance, refrigerate in an airtight container, and gently reheat in a pan for 1‑2 minutes before serving to restore warmth and texture.
What are common mistakes to avoid when making sautéed spinach and cherry tomatoes?
Common errors include overcrowding the pan, which steams rather than sautés the vegetables, and using too high heat, which can burn the oil and tomatoes before the spinach wilts.
What does the YouTube channel Feelin' Fab With Kayla specialize in?
The YouTube channel Feelin' Fab With Kayla focuses on health‑focused meal prep, nutrition education, and practical recipes that emphasize balanced macros, especially fiber‑rich whole foods for gut health.
How does the YouTube channel Feelin' Fab With Kayla's approach to high‑fiber cooking differ from other wellness channels?
Kayla emphasizes real‑world meal‑prep strategies, integrates fiber into everyday meals rather than isolated “fiber‑only” dishes, and provides science‑backed explanations for why each high‑fiber food benefits gut health, setting her apart from channels that focus solely on calorie counting.
Are there any allergens I should be aware of in this sautéed spinach and cherry tomato recipe?
This recipe contains no common allergens; however, individuals with a rare avocado oil sensitivity should substitute with a tolerated oil such as olive or grapeseed oil.
Last updated: August 30, 2026
