High-Fiber Snack Recipes

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

Staff Picks

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

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

Low-Carb Blueberry Muffins

Rating: 4.67 stars
9
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

Air-Fryer Crispy Chickpeas

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

White Bean & Avocado Toast

Rating: 4.6 stars
5
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.

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

Pumpkin Pie Smoothie

Rating: 5 stars
2
This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.
By Lisa Valente

Avocado Hummus

Rating: 5 stars
8
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

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.

Banana-Oat Muffins

Rating: 5 stars
1
Whip up a batch of these diabetic-friendly Banana-Oat Muffins for a quick and easy snack or add them to complete a balanced breakfast. These muffins can be eaten over several days or frozen and enjoyed for up to a month.
By Diabetic Living Magazine

Rice Cake Snackwich

Upgrade your rice cake snack with a schmear of almond butter and some sliced apple.
By Andrea Mathis, M.A., RDN, LD

Crunchy Roasted Chickpeas

Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber.
By Diabetic Living Magazine
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Inspiration and Ideas

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.
24 Spring Snack Recipes for Weight Loss
These snacks feature seasonal fruits and vegetables including spinach and avocado.
22 Packable Snacks That Will Help You Hit Your Fiber Goals
Almond-Honey Power Bar
Rating: Unrated
68
Lime & Parmesan Popcorn
Maple Granola
Rating: Unrated
3

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.

All High-Fiber Snack Recipes

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

Sticky Toffee Pudding with Maple Sauce

Rating: 4 stars
1
This is a healthier version of the gooey-rich sticky toffee pudding recipe served in the winter at Joanne Chang's Asian restaurant Myers+Chang in Boston. Lightly sweetened with maple syrup, the cake is chock-full of rich, naturally sweet dates. Adapted from Baking with Less Sugar by Joanne Chang (Chronicle Books, 2015).
By Joanne Chang

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

Banana-Blueberry Muffins

Rating: 4.59 stars
32
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

Honey-Peanut Popcorn

Rating: 5 stars
1
This healthy snack recipe tosses together crunchy popcorn, salty peanuts and a touch of honey for the perfect sweet-salty snack to satisfy that afternoon, or evening, craving.
By Sara Haas, R.D.N., L.D.N.

Homemade Trail Mix

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

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 Spice Muffins

Rating: 5 stars
1
Think of crème fraîche as sour cream's richer, thicker, less-sour sibling. In this healthy muffin recipe, it's the secret ingredient that gives these muffins a light texture and rich flavor. The batter is made with extra spices and tons of sweet fruit, which means you won't notice the minimal amount of white sugar.
By Joanne Chang

Kale Chips

Rating: 3.82 stars
22
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

Carrot & Banana Muffins

Rating: 4.64 stars
14
Packed with flavorful and wholesome ingredients, these carrot-banana muffins make a good snack or breakfast.
By Patsy Jamieson

Pumpkin Seeds with Everything Bagel Seasoning

Rating: 5 stars
1
Everything bagel spices give these roasted pumpkin seeds an extra hit of flavor that's delicious any time of day.
By Carolyn Casner

Protein-Packed Zucchini Bread

Late in the summer there's usually an abundance of zucchini and this recipe is one way to use it up. Make a few batches and freeze any extra loaves to have on hand for snacks and quick breakfasts.
By Diabetic Living Magazine

Easy Black Bean Dip

Rating: 5 stars
3
This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.
By Lauren Lastowka

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

Dark Chocolate and Peanut Popcorn

Popped popcorn gets tossed with salted roasted peanuts and drizzled with melted dark chocolate for a quick and easy snack.
By Diabetic Living Magazine

Tequila Guacamole

Rating: 5 stars
1
Margarita lovers will go crazy for this twist on classic guacamole. Spiking your guacamole with tequila adds an extra layer of flavor and blends deliciously with the fresh lime juice and jalapeño. This guacamole is for grown-ups only, but you can omit the tequila if you're serving to kids.
By Sarah Epperson

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

Sprouted-Grain Toast with Peanut Butter & Banana

Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.
By Victoria Seaver, M.S., R.D.

Air-Fryer Kale Chips

Homemade kale chips are incredibly easy to make. Thanks to the air fryer, fresh kale leaves turn extra crispy in under 15 minutes with much less fat than some store-bought options. Warning: These will go fast!
By Adam Hickman

Spiced Chickpea "Nuts"

Rating: 3.54 stars
24
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

Cocoa-Banana Shake

Is there anything better than a smooth and creamy chocolate-banana milkshake? There sure is--just throw a nutrient-dense avocado into the blender with the rest of the ingredients and your shake will be even creamier!
By Diabetic Living Magazine

Raspberry Yogurt Cereal Bowl

Rating: 5 stars
2
For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
By Sara Haas, R.D.N., L.D.N.

Parsnip "Fries"

Rating: 5 stars
1
Swap parsnips for potatoes in this oven-baked fries recipe and get 5 grams more fiber per serving. Dress these healthy fries up with a side of spicy or garlicky aioli: just mix mayo with Sriracha or roasted garlic (or both!).
By Carolyn Malcoun

Peanut Butter and Banana Breakfast Sandwich

Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.
By Diabetic Living Magazine
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