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25+ High Fiber Snacks for Adults

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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

Make this recipe

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

Make this recipe

Oatmeal Protein Cookies

This tasty snack cookie is loaded up with protein and naturally sweetened.

Fiber per serving: 2.4 grams

Make this recipe
Healthy No Bake Chocolate Chip Blondies are going to change how you eat snacks!

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

Make this recipe
closeup view of round post-workout snack bars

Grab the Gold Bars

A homemade version of the original bars and just as delicious!

Fiber per serving: 3.2 grams

Make this recipe
large serving bowl filled with high fiber muffins

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

Make this recipe
These chocolate chip cookie dough snack bars are a copy cat recipe for the very popular store-bought ones, and they come together super fast!

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


Make this recipe
Healthy Breakfast Cookie: These are grain-free and easy to make, packed with nutritious benefits, you will make these all the time!

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

Make this recipe
breakfast cookie in a small lunch tin with yogurt

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

Make this recipe
Easy and delicious these 3 ingredient fudgy brownies are amazing for snack or as a healthy treat inside the lunchbox

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

Make this recipe

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 

Make this recipe

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

Make this recipe
This High Protein Chocolate Smoothie Bowl Recipe is like eating dessert without the guilt! #ieatrightbecause

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

Make this recipe
guacamole in a bowl

Easy Guacamole

Delicious guac in under a minute? Yes! With just two ingredients, you’re ready to roll!

Fiber per serving: 4.6 grams

Make this recipe

Edamame Hummus

Packed with fiber and protein, this variation of hummus is perfect to enjoy with veggies that provide additional fiber. 

Fiber per serving: 4 grams

Make this recipe
large bowl of homemade hummus

Greek Hummus

This classic recipe pairs great with everything! From veggies to inside a sandwich, you’ll love its versatility. 

Fiber per serving: 2.2 grams  

Make this recipe

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
  • Hippeas
  • 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
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25+ High-Fiber Snack Ideas for Adults

collage of 6 different high fiber snacks
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★★★★★

5 from 3 reviews

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.

  • Author: Laura Fuentes
  • Prep Time: 15 minutes
  • Total Time: 45 minutes
  • Yield: 12 bites
  • Category: Snack
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

  • 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)

Instructions

  1. 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.
  2. Remove the blades from the food processor and fold in mini chocolate chips.
  3. 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.

Equipment

Clean Treats Cookbook

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The Best Homemade Kid’s Snacks on the Planet

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Notes

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.

Nutrition

  • 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

Did you make this recipe?

Tag @MOMables on Instagram and hashtag it #momables

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Reader Interactions

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Jenna

    March 03, 2023 at 10:32 pm

    I made these chocolate bites for my kids and they love them!

    ★★★★★

    Reply
  2. Crystal R

    September 27, 2021 at 11:37 am

    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!

    Reply
    • Laura Fuentes

      October 04, 2021 at 6:08 pm

      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!

      Reply
      • Heather

        October 16, 2022 at 9:21 am

        Could you use dates instead of prunes?

        Reply
        • Laura Fuentes

          October 25, 2022 at 1:51 pm

          Yes, you can use dates or raisins but know that the soluble fiber content will be a bit different.

          Reply
  3. Michelle

    April 24, 2019 at 8:22 am

    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!

    Reply
    • Laura Fuentes

      April 26, 2019 at 3:08 pm

      I’m so glad these worked out for your 3-yo Michelle!

      Reply
  4. Andrea

    March 20, 2019 at 10:04 am

    Do you have to use the protein powder? Can you just leave that out?

    Reply
    • Laura Fuentes

      March 30, 2019 at 1:21 pm

      You can leave it out. Enjoy

      Reply
  5. Christine Potter Hartley

    August 09, 2018 at 1:37 pm

    So yummy and healthy! Definitely add the chocolate chips. I used semi-sweet.

    ★★★★★

    Reply
  6. Tasha Demirel

    February 27, 2017 at 12:23 pm

    I forgot to give it a five star rating

    ★★★★★

    Reply
    • Laura Fuentes

      February 28, 2017 at 12:29 pm

      Thanks Tasha!!!! 🙂

      Reply
  7. Tasha Demirel

    February 27, 2017 at 12:21 pm

    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

    Reply
    • Laura Fuentes

      February 28, 2017 at 12:29 pm

      What a great idea to add the amazing grass kids! she’s going to love them. Thank you for making this recipe Tasha!

      Reply
  8. Eileen

    February 16, 2017 at 10:36 am

    Do you have the nutrition info for these?

    Reply
    • Laura Fuentes

      February 16, 2017 at 11:02 am

      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.

      Reply
  9. Olivia

    February 15, 2017 at 2:03 pm

    Thanks for sharing these. They are great!!

    Reply
  10. Anna

    February 15, 2017 at 1:59 pm

    I made these yesterday and just had some at the office. They’re delicious!

    Reply
  11. Ashley

    February 14, 2017 at 4:23 pm

    I love how easy these are to make! Thanks!

    Reply
  12. Natasha

    February 14, 2017 at 4:15 pm

    I always try to eat healthy but I LOVE chocolate. There look like the perfect office snack!

    Reply
  13. Olivia

    February 14, 2017 at 4:15 pm

    Love bite size snacks. There are perfect to add in your lunchbox.

    Reply
  14. Vivian

    February 14, 2017 at 1:05 pm

    Hi Laura,
    Would this recipe work for cut up bars or the “dough” is too soft to set?
    Thanks!

    Reply
    • Laura Fuentes

      February 14, 2017 at 4:00 pm

      Hi Vivian! These will probably work as bars without the added water. Enjoy!

      Reply
  15. Daniel

    February 12, 2017 at 10:03 pm

    What protein powder do you use? Is it safe for kids?

    Thanks!!!

    Reply
    • Laura Fuentes

      February 13, 2017 at 10:43 am

      I love the quality of Vital Proteins products. I use their chocolate protein powder: http://bit.ly/vitalchocolateprotein.

      Reply
  16. Dana

    February 12, 2017 at 8:34 pm

    Any substitute for the protein powder? Maybe just use extra oats?

    Reply
    • Laura Fuentes

      February 13, 2017 at 10:44 am

      I would add extra oats (about 2-3 tablespoons). You’ll know it by the texture. Enjoy!

      Reply
  17. Elisha

    February 12, 2017 at 8:29 pm

    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?

    Reply
    • Laura Fuentes

      February 13, 2017 at 10:45 am

      I use http://bit.ly/vitalchocolateprotein but it’s from whey. I also like Bob’s Red Mill Pea Protein as an alternative.

      Reply
    • Rebecca

      March 13, 2021 at 12:21 pm

      How long can stay in the refrigerator?

      Reply
      • Laura Fuentes

        March 16, 2021 at 4:57 pm

        Up to a week.

        Reply

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