Want the ultimate list of tasty, high-fiber snacks that are enjoyable to eat? The ones below are perfect for kids and adults of all ages.
Below you’ll find ways to get more fiber into your family’s daily meals with great-tasting recipes.
What is Fiber
Fiber is a non-digestible carbohydrate found in fruits, vegetables, legumes, seeds, and grains. You can think of it as an essential “ingredient” for better digestive, gut, and heart health.
There are two types: soluble and insoluble fiber. Soluble dissolves in water and helps lower blood cholesterol and glucose levels, while insoluble doesn’t dissolve in water and helps you digest foods. Both are important and beneficial alike.
How Much Fiber Do You Need in a Day?
Adults are recommended an intake of 25-30 grams of fiber per day, while kids require a little less, depending on their age. Kids as young as 2-5 should get around 15 grams a day, while 5-10-year-olds should get about 20 grams per day. Ages 11+ should aim for over 25 grams of fiber per day, just like adults. These, of course, are guidelines (avg/min).
High Fiber Ingredients to Add to Snacks
To get started, let’s go over some fiber-rich foods and how many grams you can expect to obtain from one serving.
The following list includes a couple of items (chia, flax, and oats) that aren’t necessarily something you’d eat on their own but are easy to add to recipes like smoothies, oatmeal, and some baked goods.
Here are a few high-fiber ingredients to choose from:
- Apples (1 fruit) – 4.5 grams
- Pears (1 fruit) – 5.5 grams
- Raspberries (½ cup) – 4 grams
- Strawberries (1 cup) – 3 grams
- Carrot stick (1 cup) – 3.5 grams
- Jicama slices (1 cup) – 6 grams
- Avocado (1 fruit) – 10 grams
- Edamame (½ cup shelled) – 4 grams
- Broccoli – (1 cup/3florets) – 2.5 grams
- Dried prunes – 1 gram each
- Dates – 3 grams each
- Popcorn (3 cups popped) – 5 grams
- Oatmeal (½ cup) – 4.5 grams
- Almonds (¼ cup) – 5 grams
- Chia seeds (1 tablespoon) – 3 grams
- Flaxseed (1 tablespoon) – 2 grams
- Dark chocolate (1 ounce) – 3 grams
- Coconut flour (1 tablespoon) – 7 grams
- Whole wheat pita – 4 grams each
- Whole wheat tortilla – 4.6 grams each
- Hummus (2 tablespoons) – 2.2 gram
- Guacamole(1 tablespoon) – 1 gram
High Fiber Snacks Recipes
I’ve got fiber-rich snacks galore! Everything from bite-size treats to muffins, smoothies, and savory ideas- there’s a healthy snack for everyone to enjoy.
Chocolate Avocado Pudding
This chocolate pudding can double as a healthy snack or dessert!
Fiber per serving: 9.4 grams
Oatmeal Energy Bites
A healthy and delicious snack is exactly why you’ll love these no-bake energy bites that taste like an oatmeal raisin cookie.
Fiber per serving: 2.3 grams
Oatmeal Protein Cookies
This tasty snack cookie is loaded up with protein and naturally sweetened.
Fiber per serving: 2.4 grams
No Bake Blondies
These are healthy and delicious, as well as the perfect treat without the guilt! They come together in a single bowl and are ready before you know it!
Fiber per serving: 4.2 grams
Grab the Gold Bars
A homemade version of the original bars and just as delicious!
Fiber per serving: 3.2 grams
High Fiber Breakfast Muffins
Enjoy these muffins for breakfast or a snack. There’s no wrong time to enjoy them.
Fiber per serving: 6 grams
Chocolate Chip Cookie Dough Bars
These bars might taste like a treat, but they’re made with wholesome ingredients and easy to pack in a lunchbox.
Fiber per serving: 3.4 grams
Healthy Breakfast Cookie
Don’t be fooled by the name; these cookies are delicious any time of the day and pack a lot of fiber in one bite.
Fiber per serving: 5.6 grams
Oatmeal Breakfast Cookies
Delicious, easy to prep ahead, and made with wholesome ingredients good enough to eat for breakfast.
Fiber per serving: 4.4 grams
Three Ingredient Fudgy Brownies
Pop one or two in a lunchbox or as an afternoon snack for added fudgy fiber!
Fiber per serving: 2.6 grams
Peach Cobbler Smoothie
Thanks to frozen peaches, oats, and almond milk, this refreshing smoothie packs lots of fiber per serving.
Fiber per serving: 8.8 grams
Blueberry Spinach Smoothie
Get your daily serving of greens while adding fiber with this delicious 2-for-1 snack!
Fiber per serving: 4.3 grams
Chocolate Smoothie Bowl
This chocolate smoothie bowl is high in fiber and protein, making it the perfect dessert, brunch treat, or post-workout snack!
Fiber per serving: 8.7 grams
Delicious guac in under a minute? Yes! With just two ingredients, you’re ready to roll!
Fiber per serving: 4.6 grams
Packed with fiber and protein, this variation of hummus is perfect to enjoy with veggies that provide additional fiber.
Fiber per serving: 4 grams
High Fiber Low-Calorie Snacks
Pairing fiber-rich ingredients like fruit and veggies with dips or whole grains is a great way to get a lot of fiber in one serving while enjoying each bite. These recipes and ideas are the best fit if you want a healthy snack that’s low in calories (200-300) and that also pack great inside a snack box!
*Dips are 2 tablespoons, and fruit or veggies are 1 cup unless otherwise specified.
- Hummus + jicama slices – 8 grams
- Hummus + pita wedges – 5 grams
- Edamame Hummus (1 serving) + carrot sticks – 7.5 grams
- Guacamole + whole wheat tortilla/pita – 7.5 grams
- Chicken Salad Stuffed Avocado– 5 grams
- Egg Salad Stuffed Avocado– 5 grams
- Flaxseed (½ tablespoon) + yogurt (½ cup) + raspberries (½ cup)- 5 grams
High-Calorie Snacks on the Go
Now, when it comes to fiber-rich snacks you can grab and go, I’ve found the following options to be tasty without compromising ingredients or overly expensive:
- KIND Bars
- RX Bars
- Medjool dates – pack 1 or 2 in small zip bags.
- Mary’s Gone Crackers Super Seed – pack a portion in a small container.
- One Peanut Butter Bars
25+ High-Fiber Snack Ideas for Adults
You must try these delicious high fiber chocolate bites. Fiber has never tasted this good. Or should I say; that chocolate has not been this good-for-you.
- Prep Time: 15 minutes
- Total Time: 45 minutes
- Yield: 12 bites
- Category: Snack
- Cuisine: American
- Diet: Gluten Free
- ¼ cup rolled oats
- 1 cup Sunsweet dried prunes
- 3 tablespoons nut-free butter*
- 1 tablespoon honey (optional)
- 2 tablespoons unsweetened cocoa powder
- 1 scoop your favorite chocolate protein powder (28g scoop)
- ¼ cup mini chocolate chips (optional)
- In the bowl of your food processor, blend oats into a flour-like texture. Add prunes, nut-free butter, honey, cocoa powder, and protein powder, and process mixture until combined, making sure to stop once or twice to scrape the sides. If the mixture is too crumbly, add a tablespoon or two of water. Once the mixture has a sand-like consistency and it adheres to itself when pinching, it’s ready to roll it out.
- Remove the blades from the food processor and fold in mini chocolate chips.
- Begin rolling out the dough by hand, about a tablespoon at a time and place bites into a container. Refrigerate for 30 minutes until set.
Most schools are nut free and require a nut-free alternative to be used for this recipe. If you are making these for home and can have peanut butter or almond butter, you can use that instead.
Nutritional information will vary depending on the protein powder you use.
- Serving Size: 1 bite
- Calories: 80
- Sugar: 2g
- Sodium: 41 mg
- Fat: 1.5g
- Saturated Fat: 1.4 g
- Trans Fat: 0 g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 3.5g
- Cholesterol: 0 mg
Keywords: chocolate bites
I made these chocolate bites for my kids and they love them!
Can you freeze these? If so, how long for defrosting? Thank you, these look great can’t wait to make for my daughter who needs extra fiber and loves prunes already!
Yes, you can absolutely make these ahead of time, freeze them. I simply stick them in a lunchbox, frozen, they thaw out by lunch. Otherwise, about 10 min on the counter will do it!
Could you use dates instead of prunes?
Yes, you can use dates or raisins but know that the soluble fiber content will be a bit different.
Made for my 3 year old who is not only a very fussy eater but has terrible problems going for a number two poor girl! Found this recipe and felt relief to think I might be able to get some goodness down her! Hopefully she eats them! Covered them with colourful sprinkles, I know the sprinkles are not the healthiest but I’m more bothered about her having the prunes they contain and she’s all about what things look like!
I’m so glad these worked out for your 3-yo Michelle!
Do you have to use the protein powder? Can you just leave that out?
You can leave it out. Enjoy
Christine Potter Hartley
So yummy and healthy! Definitely add the chocolate chips. I used semi-sweet.
I forgot to give it a five star rating
Thanks Tasha!!!! 🙂
Omg I just made these and they are amazing my daughter is a picky eater so I will give them to her after school today. I did not have chocolate chips so I used white chocolate chips instead and for the protein powder are used amazing grass kids superfood chocolate It is packed full of fruits investable’s it is vegan and gluten-free just for future readers who are having issues with dairy and or nut allergies
What a great idea to add the amazing grass kids! she’s going to love them. Thank you for making this recipe Tasha!
Do you have the nutrition info for these?
Depending on the protein powder you use for this recipe, it will yield different results. With mine: 80cal, 1.5g fat, 9g carbs, 2g fiber, 3.5g protein per bite.
Thanks for sharing these. They are great!!
I made these yesterday and just had some at the office. They’re delicious!
I love how easy these are to make! Thanks!
I always try to eat healthy but I LOVE chocolate. There look like the perfect office snack!
Love bite size snacks. There are perfect to add in your lunchbox.
Would this recipe work for cut up bars or the “dough” is too soft to set?
Hi Vivian! These will probably work as bars without the added water. Enjoy!
What protein powder do you use? Is it safe for kids?
I love the quality of Vital Proteins products. I use their chocolate protein powder: http://bit.ly/vitalchocolateprotein.
Any substitute for the protein powder? Maybe just use extra oats?
I would add extra oats (about 2-3 tablespoons). You’ll know it by the texture. Enjoy!
These look delicious. My daughter is allergic to all dairy and my son is allergic to peanuts and tree nuts. What chocolate protein powder do you buy?
I use http://bit.ly/vitalchocolateprotein but it’s from whey. I also like Bob’s Red Mill Pea Protein as an alternative.
How long can stay in the refrigerator?
Up to a week.