It’s essential to our life. No, not snacks. We’re talking fiber.
Dietary fiber keeps things moving smoothly (you know what we mean), lowers our risk for diabetes and heart disease, and leaves us fuller, longer. So, what better way of upping our fiber intake than by snacking?
Here are 28 recipes for our favorite high fiber snacks. You’ll want to add these to your diet plan.
1. Orange spinach smoothie
This tasty treat goes down smooth while masking a healthy dose of fruits and veggies. Toss 1 large orange (peeled and separated), 1/2 a large banana, 1 handful of strawberries, 2 cups of spinach, 1/3 cup of plain Greek yogurt, and 1 cup of ice into a blender.
Store any leftovers in the freezer for tomorrow.
Pro tip: Pour the leftovers in ice cube trays for easy blending the next day.
2. Raspberry cream cheese toast
Toast 1 slice of whole-grain bread, spread with 1 to 2 tablespoons of cream cheese, and top with a 1/2 cup of raspberries. Each cup of raspberries has 8 grams of fiber, so feel free to snack on another handful while making the toast.
3. Mediterranean artichokes
Strain a 6-ounce jar of artichoke hearts to remove all liquid. Snack on them as is, or get fancy by topping with 1 tablespoon of feta, a squirt of lemon juice, a drizzle of olive oil, and cracked pepper.
A 6-ounce serving of the hearts has 6 grams of fiber. Plus, they’re a rich source of vitamin C. (We won’t tell anyone if you stick a fork in the jar.)
4. Enlightened bars
These healthier ice cream bars aren’t just low in calories, they actually have some impressive nutritional stats: 8 grams of protein, no artificial sweetener, only 3 grams of sugar, and 5 grams of fiber per bar.
Plus, these smooth and creamy treats come in so many amazing flavors, including coffee, fudge, and orange cream.
5. Stuffed apple with steel-cut oatmeal
This snack is not only tasty, it’s lovely to look at. Boil 1 cup of steel-cut oats in 4 cups of water. Stir in a pinch of cinnamon and nutmeg, and a drizzle of maple syrup. Then turn the heat to low while the oats cook (covered) for 20 minutes.
Stuff the apples with oatmeal and then bake them at 350°F (177°C) for 10 minutes or until the apple is tender.
6. Sweet potato fries
Here’s a fiber-rich take on a hamburger’s BFF. Cut a medium sweet potato lengthwise into fries, and toss the orange-hued spears in oil and spices. Spread them on a greased cookie sheet and roast them on high heat until the edges are brown and crisp.
Resist opening up the oven too soon and trying to flip them over. Cause they’re gonna stick if they’re not ready. The fries will naturally release from the pan when they’re done. (Sneaking in a little cooking lesson for you there.)
They taste so good, and even better, one of these sweet potatoes has about 4 grams of fiber.
7. Pear and cottage cheese
Slice a ripe, juicy pear lengthwise, and core it.
Scoop cottage cheese into the center of the pear, and sprinkle with cinnamon or poppy seeds. One medium pear touts an impressive 5.5 grams of fiber.
Pro tip: A melon baller is an awesome tool for coring apples and pears.
8. Edamame hummus
A new take on hummus, this spread adds color and fiber to your party dips. Boil 1 1/2 cups of frozen edamame (a whopping 12 grams of fiber) for 5 minutes, and drain.
In a food processor, combine edamame with a 1/4 cup tahini, 1/2 teaspoon lemon zest, 1 clove of garlic, 3/4 teaspoon kosher salt, 1/2 teaspoon ground cumin, 1/4 teaspoon coriander, 1/4 cup water and the juice from one lemon.
Blend until smooth. Drizzle in some olive oil at the end. Serve with toasted whole grain bread or sliced carrots, cucumber, and red pepper.
9. Pumpkin yogurt dip
Eating pumpkin (rather than just carving it) is an easy and tasty way to enjoy fiber-rich food — when you use canned, that is. One cup has 7 grams of fiber.
Mix together a 1/2 cup of canned pumpkin purée, 1/2 cup of plain Greek yogurt, 1 teaspoon of honey, 1/2 teaspoon of vanilla extract, and a good helping of cinnamon and nutmeg, or pumpkin spice if you’re feeling fancy.
Spoon it straight or use as a dip with whole grain crackers or apple slices.
Pro tip: Make sure to use plain puréed pumpkin, not pumpkin pie filling, which can be loaded with sugar and salt.
10. Rice cake with almond butter and pumpkin seeds
For a snack with some crunch, load 1 brown rice cake or whole grain cracker with 2 tablespoons of almond butter. Almond butter has 4.6 grams of fiber per half cup. And it’s a good source of vitamin E and minerals.
For even more crunch (and fiber), sprinkle 1 tablespoon of pumpkin seeds on top. The little green seeds have 2.7 grams of fiber per half cup, and are a rich source of magnesium. Extra bonus: Just half a cup of pumpkin seeds has about 17 grams of protein.
11. Banana berry oatmeal
For quick microwave oatmeal, mix a 1/2 cup of rolled oats and a dash of cinnamon with a 1/2 cup of water. Microwave for 1 minute. Remove the bowl, add 1/2 a sliced banana, and cook for another minute.
Stir in 3 to 4 tablespoons of the milk of your choice, and top with about a cup of sliced strawberries, raspberries, or other seasonal fruit.
While all fruit helps out in the fiber department, berries are especially good sources. Raspberries and blackberries have 8 grams per cup.
12. Chocolate bran bites
For a seriously fiber-filled no-bake snack, combine 1 cup of bran cereal (about 20 grams of fiber), 1/2 cup of slivered almonds, and 4 ounces (about 4 squares, depending on the bar) of melted dark chocolate.
Pro tip: Melt the chocolate in a microwave in 20-second intervals until smooth.
Spoon tablespoon-sized mounds of the chocolately delicousness onto a parchment-lined baking sheet and pop it in the freezer for 15 to 30 minutes to set.
13. Spiced flax balls
The flax in these balls gives a healthy dose of fiber (22 grams per half cup) and omega-3s.
Pulse 1 cup of almonds in a food processor until finely chopped. Add a 1/2 cup of ground flax seeds, 1/2 cup of dates, 1/2 cup of raisins, 1/4 cup of chopped dried apricots, 1/4 cup of shredded coconut, 1 teaspoon of cinnamon, and a pinch of nutmeg and ground ginger.
Pulse the mixture until it sticks together (you may need to add 1 to 2 teaspoons of water). Roll the dough into walnut-sized balls, then cover and refrigerate.
14. Blackberry basil popsicles
Toss 1 1/2 cups of fresh blackberries (which have 7.6 grams of fiber per cup), 1 handful of fresh basil, 1/4 cup of honey, and the juice of one lemon into a food processor or blender. Purée the ingredients until smooth.
Pour into popsicle molds or small paper cups, and freeze for at least 8 hours. For extra big kid fun, pour the mixture into ice cube molds and add them to blackberry margaritas or mojitos for icy, antioxidant-filled treats.
15. Feta-stuffed prunes
Grandma was right: Prunes can get you back on track. Once you get over the stereotype of prunes being “old people food,” you’ll find that dried plums (sounds better, doesn’t it?) are really sweet and delicious.
Plus, prunes have an awesome amount of fiber (12.4 grams in every cup).
Eat them as is, or cut a small opening and stuff some feta or blue cheese in the center for a quick sweet-and-savory bite.
16. Chocolate bean butter
Now stay with us here. This chocolate spread is made of beans.
Combine 1 can of white kidney beans, 5 tablespoons of unsweetened cocoa powder, 1/2 teaspoon of stevia powder (or sweetener of your choice), a pinch of sea salt, 3 tablespoons of coconut oil, and 1 teaspoon of vanilla extract in a blender or food processor.
Pulse until smooth (adding a splash of water or almond milk if it’s too dry). Spread the chocolatey goodness onto a brown rice cake or use it as a dip for sliced fruit. Beans are an awesome source of fiber with about 13 grams in every cup.
17. Kale chips
We’ll be honest. These guys don’t taste like potato chips. But if you’re looking for a healthier way to crunch, kale chips are the way to go.
Rinse and dry a large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper.
Arrange the kale in a single layer on a large parchment-lined baking sheet (careful not to overlap). Bake at 375°F (190°C) until crisp, which takes about 10 minutes. Keep an eye on them, checking frequently. They can burn easily.
18. Buffalo wing hummus
Seriously, this is a real thing. It’s all the spicy deliciousness of the Super Bowl favorite, minus the chicken.
Blend 2 cans of chickpeas, 2 to 3 cloves of garlic, 1/4 cup of tahini, 1/4 cup of lemon juice, 1 1/2 teaspoons paprika, 3 tablespoons wing sauce, 2 tablespoons hot sauce, 1 tablespoon white vinegar, and a pinch of kosher salt.
Purée until smooth and perfect for dipping. Enjoy the hummus with celery and carrot sticks. Or wings. Why not?
19. Lentil trail mix
We warned you trail mix can be a dangerfood. But this recipe is a better option for our favorite munchable snack. Plus, it’s vegan, gluten-free, dairy-free, and sugar-free.
Bake 1 cup of red lentils (15.6 grams of fiber), sprinkled with a touch of salt, at 350°F (177°C) on a baking sheet for about 30 minutes.
Combine lentils, with a 1/2 cup each of pumpkin and sunflower seeds, dried cranberries, and shaved unsweetened coconut. And munch away.
20. Banana in a sweater
This easy snack gets its fiber from three superfoods: flaxseed, chia, and oats. In a small bowl, mix 1 teaspoon of honey with 2 tablespoons of a nut butter of choice (almond and cashew are our favorites).
In a shallow bowl, mix 1 tablespoon of oats, 1/2 tablespoon each of chia seeds and ground flaxseed, and a 1/4 teaspoon cinnamon. Coat a banana with the nut butter mixture (it’ll be easier if the banana is cut in half), then roll it in the dry mixture.
The banana is more than a sweet carrier for the crunchy toppings, it adds three grams of fiber too.
21. Chocolate peanut butter balls
Considering our love affair with chocolate and peanut butter, a combo of the two plus fiber really challenges Reeses.
Mix 3 scoops of chocolate protein powder, 1/4 cup of ground flax seed, and 1/2 cup of peanut butter (buy the unsalted variety). Form the mixture into small balls and pop in the freezer to set.
A quarter cup of flaxseed has 11 grams of fiber. But don’t eat the whole recipe yourself. Share ‘em.
22. Banana chocolate chip quinoa bake
This recipe takes only 5 minutes to prepare, and another 2 minutes in the microwave.
Grease a microwave-safe dish. In a small bowl, mix 1/3 of a medium banana (mashed), 2 egg whites, 1/2 cup of quinoa, 1 tablespoon of chocolate chips, 1 tablespoon of chopped pecans, and a pinch each of cinnamon and nutmeg.
Pour the mix into the dish, and even it out with a fork until it reaches all of the edges. Pop the dish in the microwave for 2.5 minutes. Let it cool before devouring.
23. Spicy roasted chickpeas
Crunchy roasted chickpeas are becoming pretty popular at grocery stores, but they can bear a hefty price tag. These are a heck of a lot cheaper, easy to make, and have a kick to them.
Drain a can of chickpeas and add to a bowl. Add 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of cayenne pepper and toss to coat.
Arrange the chickpeas in a single layer on a foil-lined baking sheet and bake for about 15 minutes at 450°F (232°C). Take them out and shake ‘em around before returning to the oven for another 15 minutes (or until the chickpeas are brown and crunchy).
Just half a cup of these guys provides about 6 grams of fiber and 6 grams of protein.
24. Pumpkin spice smoothie
Combine 1 cup of pumpkin purée, 1 tablespoon of honey, 1 frozen banana, 1 cup of unsweetened soy or almond milk, 2 tablespoons of ground flaxseed, and a 1/2 teaspoon each of cinnamon, nutmeg, ginger, and cardamom (pumpkin spice works too).
Besides being packed with fiber (1 cup has 7 grams, remember?), pumpkin is a great source of vitamin A.
25. Fig and PB dough balls
We love no-bake sweet snacks. Especially when they have hidden assets. Each of these sweet hunks has 4 grams of fiber and 150 calories.
Grind 3/4 cup of peanuts in a food processor until it reaches a fine crumb. Add in 2 tablespoons of maple syrup, 1/4 cup of agave (or sweetener of choice), 1/2 cup of oats, 2 tablespoons of peanut butter, 1/4 cup of ground flaxseed, 1/2 teaspoon of cinnamon, 2 tablespoons of chia seeds, and 6 dried figs.
Pulse until the mixture begins to come together, and then roll into 1-inch balls.
26. Avocado boat
Avocados are the ultimate fast food. And they’ve got pretty stellar fiber content (9.2 grams in a whole medium avocado).
Cut an avocado in half, and twist it to separate. Remove the pit, and fill up the hole with salsa and some shredded cheddar.
27. Yellow split pea spread
This spread is a colorful alternative to hummus. And it takes less time. The split peas take just about 30 minutes to cook.
Add the drained, cooled peas to a food processor with a clove (or more) of garlic, a pinch of salt, lemon or lime juice, and olive oil. Puree until smooth.
Serve in a low bowl, topped with a slug of extra virgin olive oil. Fill a platter with blanched broccoli and cauliflower, raw carrots, and celery. This lemony snack is even better shared with friends.
28. Microwave popcorn
Popcorn is a whole grain with health benefits. And it’s even healthier to make it at home without those prepackaged additives. For this budget friendly version, try popping a handful of kernels in a small brown bag in the microwave.
Fold the rim of the bag over twice, and lay it horizontally in the microwave. Cook until popping begins to slow but doesn’t stop completely.
To jazz up the regular old movie night necessity, sprinkle on some powdered sweet or savory spices. To up the fiber content (1 cup of popcorn has 1.2 grams of fiber), throw some sliced almonds into the bowl.
Most of us need to eat more fiber. Most of us love snacking. Put the two together and snacking isn’t a guilty pleasure, it’s a healthy pursuit. Now, which one of these delicious high-fiber recipes will you try first?