High-Fiber Snack Recipes

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

Staff Picks

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.
By Carolyn Casner

Low-Carb Blueberry Muffins

Rating: 4.67 stars
10
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.
By Carolyn Casner

Sriracha-Buffalo Cauliflower Bites

Rating: 4.64 stars
11
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.
By Breana Killeen

Avocado Hummus

Rating: 5 stars
5
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.
By Devon O'Brien

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.
By Hilary Meyer

White Bean & Avocado Toast

Rating: 4.5 stars
2
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.
By Victoria Seaver, M.S., R.D.

Air-Fryer Crispy Chickpeas

Rating: 5 stars
1
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.
By Adam Hickman

Loaded Sweet Potato Nacho Fries

Rating: 4.5 stars
2
Bump up the vitamin A and fiber when you swap tortilla chips for sweet potatoes in this healthy recipe. Serve as an appetizer at your next party or turn it into dinner by adding chicken, tofu, shrimp or more beans for protein.
By Hilary Meyer

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.
By Sara Haas, R.D.N., L.D.N.

Everything Bagel Microwave Popcorn

Full of umami-rich flavors inspired by the classic bagel, this easy popcorn snack is sure to make your mouth water.
By Devon O'Brien

Roasted Buffalo Chickpeas

Rating: 5 stars
1
Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.
By Hilary Meyer

Jason Mraz's Avocado Green Smoothie

Rating: 3.75 stars
3
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.
By Jason Mraz
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Inspiration and Ideas

21 Snacks to Help Keep You Regular

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.
19 Easy High-Fiber Snacks for Summer

19 Easy High-Fiber Snacks for Summer

These easy, high-fiber snacks are a quick and delicious option for summer afternoons. You can easily make these snacks in advance as they take just 15 mins of active cooking time. Whether you’re in a sweet or savory mood, these snacks are a great option. Recipes like Raspberry Yogurt Cereal Bowl and Mini Avocado Toasts are healthy, tasty and perfect for summer.
Banana-Oat Muffins

Banana-Oat Muffins

Berry-Mint Kefir Smoothies

Berry-Mint Kefir Smoothies

Crunchy Roasted Chickpeas

Crunchy Roasted Chickpeas

Cucumber Sandwich

Cucumber Sandwich

Maple Granola

Rating: 3.67 stars
2

This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast.

All High-Fiber Snack Recipes

Pizza Lettuce Wraps

Rating: 5 stars
1
Go light and fresh when you're craving pizza: these easy lettuce wraps have all the taste with fewer carbs and calories.
By Diabetic Living Magazine

Caramel Delight Energy Balls

Rating: 5 stars
1
Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies--chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish.
By Pam Lolley

Homemade Microwave Popcorn

Make your own microwave popcorn--it's the simplest technique for making popcorn at home and only requires popcorn kernels and a single brown bag. You'll pop up a perfectly fluffy, light snack each time.
By Devon O'Brien

Cinnamon-Sugar Microwave Popcorn

This easy cinnamon-sugar microwave popcorn recipe serves up a hint of something sweet in a whole-grain snack you can feel good about enjoying.
By Devon O'Brien

Lemon-Cranberry Muffins

Rating: 4.09 stars
7
These lemony cranberry-studded muffins crunch lightly with cornmeal and are topped with a kiss of sugared lemon zest. They're great warm from the oven, but also keep well for a few days and freeze beautifully.
By Melissa Pasanen

Lime & Parmesan Popcorn

Skip the bag of microwaved popcorn and satisfy a snack craving by making your own flavored popcorn. In this healthy popcorn recipe, we use Parmesan cheese, lime zest and a hint of chili powder, but feel free to use your favorite spices. For the best flavor, opt for olive oil cooking spray to help the toppings stick to the popcorn.
By Sara Haas, R.D.N., L.D.N.

Banana-Blueberry Muffins

Rating: 4.61 stars
14
The slight acidity of buttermilk tenderizes and moistens baked goods while allowing you to cut way back on butter or oils. Here, it also lends a slight tanginess to the winning combination of bananas and blueberries.
By Jim Romanoff

Cranberry-Almond Granola Bars

There are plenty of granola bar options at the grocery store, but they're also easy (and often healthier) to make at home. Feel free to vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, nuts, seeds and/or chocolate chips for the dried cranberries and nuts in this version. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.
By Breana Killeen

Bagel Gone Bananas

Rating: 4.25 stars
6
Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.
By EatingWell Test Kitchen

Irish Soda Bread Scones

Rating: 5 stars
2
This single-serve version of classic Irish soda bread is fun for St. Patrick's Day, but you'll find they're also delicious for weekend brunches. All you need with these scones is a warm cup of tea.
By Sarah Epperson

Peanut Butter, Blueberry & Oat Energy Squares

These one-bowl, no-bake energy squares ensure a quick way to refuel during long meetings, tough workouts or that mid-afternoon energy slump. Feel free to swap the blueberries for your favorite dried fruit and the pistachios for your favorite nut--but keep the maple syrup as is; we found using less than 1/2 cup resulted in crumbly bars.
By Breana Killeen

Apple with Cinnamon Almond Butter

With a pinch of cinnamon, this healthy snack goes from basic to brilliant.
By Sara Haas, R.D.N., L.D.N.

Fruit & Nuts Snack Mix

Whip up a big batch of this sweet and salty mix for on-the-go fuel or to have on hand for after-school snacks.
By Carolyn Casner

Quick Guacamole

Rating: 5 stars
1
Mash a few avocados, stir in some fresh salsa and a squeeze of lemon juice and you've made the easiest healthy guacamole. Guacamole will turn brown if allowed to sit and is best made shortly before serving. Serve with your favorite tortilla chips or as a topping for tacos, enchiladas or burritos.
By Stacy Fraser

Kale Chips

Rating: 3.82 stars
8
Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don't overcrowd the pans.
By EatingWell Test Kitchen

Dark Chocolate Trail Mix

Double, triple or quadruple this healthy trail mix recipe and keep it on hand for when you need a sweet snack.
By Breana Killeen

Apple Mini Fruit Pizzas

Rating: 5 stars
1
Round apple slices make a sweet, crisp, no-bake crust for these easy fruit pizzas topped with almond butter, chocolate chips and crunchy pistachios. This fun snack or healthy dessert cuts carbs from a classic cookie-crust fruit pizza.
By Hilary Meyer

Homemade Trail Mix

Rating: 3 stars
1
Try this with portable mix with any combination of dried fruits and nuts.
By Joyce Hendley

Easy Veggie Snack

This protein and veggie pair is an unbeatable snack to keep you on track and full of energy to power through your afternoon.
By Diabetic Living Magazine

Toasted Paprika Chickpeas

Rating: 4 stars
1
Toasted chickpeas are now a popular vegan snack, but why spend extra money buying them at the health food store when you can easily make them yourself? They're delicious as a snack but also make a wonderful salad topping.
By Diabetic Living Magazine

Cinnamon-Sugar Roasted Chickpeas

Rating: 4.5 stars
1
Roasting canned chickpeas until crispy makes a simple and healthy snack. In this riff on candied nuts, chickpeas are coated with cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made.
By Carolyn Casner

Spiced Chickpea "Nuts"

Rating: 3.54 stars
16
When roasted in a hot oven, chickpeas become super crunchy. They're a great low-fat substitute for nuts when salty cravings hit.
By EatingWell Test Kitchen

Spiced Bran Muffins with Dried Apricots

The daily recommendation for grains is to make half of them whole-grains. These bran muffins--flavored with banana, apricot and delicious spices--are a tasty and creative way to incorporate whole-grains into your diet.
By Diabetic Living Magazine

Avocado & Salsa Cracker

Avocado and salsa team up for a zesty Southwest-inspired topping on a whole grain crispbread. This snack is packed with fiber, veggies, and healthy fats, and it takes just minutes to put together.
By Diabetic Living Magazine
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