25+ High-Fiber Snacks That Actually Taste GOOD!
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.
from votes
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 Mousse from votes
This chocolate pudding can double as a healthy snack or dessert!Fiber per serving: 9.4 grams Make This Recipe
Oatmeal Energy Bites from votes
These no-bake bites taste like an oatmeal raisin cookie! Fiber per serving: 2.3 grams Make This Recipe
Oatmeal Protein Cookies from votes
This tasty snack cookie is loaded up with protein and naturally sweetened. Fiber per serving: 2.4 grams Make This Recipe
No-Bake Blondies from votes
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
Grab the Gold Bars from votes
A homemade version of the original bars and just as delicious!Fiber per serving: 3.2 grams Make This Recipe
High Fiber Muffins from votes
Enjoy these muffins for breakfast or a snack. There’s no wrong time to enjoy them.Fiber per serving: 6 grams Make This Recipe
Chocolate Chip Cookie Dough Bars from votes
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 Cookies from votes
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
3 Ingredient Fudgy Brownies from votes
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 from votes
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 from votes
Get your daily serving of greens while adding fiber with this delicious 2-for-1 snack!Fiber per serving: 4.3 Make This Recipe
High Fiber and Protein Chocolate Smoothie Bowl from votes
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
Easy Guacamole Recipe with Salsa from votes
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
Easy Edamame Hummus from votes
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
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 RecipeHigh 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.
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:
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.
from votes
Servings 12 bites
Prep Time 15 minutes
Total Time 45 minutes
Ingredients
Chocolate Protein Bites
- 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
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.
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: 1 biteCalories: 91kcalCarbohydrates: 17gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 1mgSodium: 28mgPotassium: 157mgFiber: 2gSugar: 10gVitamin A: 122IUVitamin C: 0.1mgCalcium: 15mgIron: 0.5mg
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