High-Fiber Snack Recipes

Find healthy, delicious high-fiber snack recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Rosemary-Garlic Pecans

Rating: 4.5 stars 3
These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer.
Devon-O'Brien
By Devon O'Brien

Sriracha-Buffalo Cauliflower Bites

Rating: 4.64 stars 14
This recipe for spicy Buffalo cauliflower bites is a great vegetarian alternative to Buffalo wings. Roasted cauliflower stands in for chicken and provides more fiber and fewer calories. Serve this easy appetizer with carrot sticks, celery and your favorite ranch or blue cheese dressing.

Low-Carb Blueberry Muffins

Rating: 4.67 stars 12
Just because you're watching carbs doesn't mean you can't have the classic breakfast pastry. In place of all-purpose flour, nutty almond and coconut flours make these muffins fluffy while slashing carbs. A bit of brown sugar blunts the tartness of fresh blueberries. Make these ahead for a grab-and-go breakfast for the week.

Crunchy Roasted Chickpeas

Rating: 5 stars 1
Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber.

Air-Fryer Crispy Chickpeas

Rating: 3 stars 3
Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don't skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.

Jason Mraz's Avocado Green Smoothie

Rating: 3.75 stars 4
To make this green smoothie recipe a meal-in-a-glass, musician Mraz adds a tablespoon of coconut oil and some sprouted flax or chia seeds.

Chocolate-Peanut Butter Protein Shake

Rating: 4.67 stars 3
This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

White Bean & Avocado Toast

Rating: 4.6 stars 6
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

Chocolate-Peanut Butter Energy Bars

Rating: 4.5 stars 2
Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein--thanks to peanut butter and peanuts--as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

Avocado Hummus

Rating: 5 stars 9
This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

Strawberry-Banana Green Smoothie

Rating: 4.67 stars 3
This green smoothie recipe is sweetened only with fruit and gets an extra dose of healthy omega-3s from flaxseeds.

Berry-Mint Kefir Smoothies

Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency--perfect for smoothies.
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Inspiration and Ideas

16 High-Fiber Snacks with 100 Calories or Less
These snacks are a perfect choice for days when you need a little something extra to get you from one meal to the next.
21 Snacks to Help Keep You Regular
Sometimes your digestive system needs a little boost and that's where these snacks come in handy. These snacks contain at least 3 grams of fiber, which is 10 percent of the recommended daily value. Snacks like Smoky Pumpkin Seeds and Chocolate-Peanut Butter Energy Bars are perfect when you're in a sweet or savory mood and will help keep you going.
Fruit & Nut Popcorn Trail Mix

Sweet dried fruit, salty nuts and crunchy popcorn are mixed together to make this super-satisfying, homemade trail mix that travels well.