10 High Fiber Snack Recipes

Chia Seed Pudding with Berries is a delightful, fiber-packed sweet treat that’s perfect for satisfying those midday cravings. This recipe not only tastes delicious but also delivers a generous dose of nutrients like omega-3 fatty acids, antioxidants, and fiber to support your overall health.

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup or honey
• 1 teaspoon vanilla extract
• 1/2 cup mixed berries (such as blueberries, raspberries, or strawberries)
• Optional: a pinch of cinnamon or a few mint leaves for garnish

1. In a medium-sized bowl, combine the chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to ensure the chia seeds are evenly distributed.
2. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and form a pudding-like consistency.
3. Before serving, give the pudding a good stir, then divide it into serving bowls or jars. Top with mixed berries and, if desired, garnish with a pinch of cinnamon or mint leaves.

This chia seed pudding is not only rich in fiber but also provides a good source of plant-based protein and healthy fats, making it a balanced snack. With approximately 200 calories per serving, it offers an energizing boost without weighing you down.

For a delightful variation, consider adding a tablespoon of your favorite nut butter for extra creaminess and flavor. You can also swap out the almond milk for coconut milk to create a tropical version, or use cacao nibs for a chocolatey twist.

For a nutritious and satisfying lunch option, these Crispy Lentil and Veggie Wraps are both delicious and high in fiber. Packed with a variety of vegetables and protein-rich lentils, these wraps offer a convenient and healthy choice for those on-the-go.

• 1 cup cooked lentils
• 1 red bell pepper, julienned
• 1 carrot, grated
• 1 cucumber, sliced into thin strips
• 1 avocado, sliced
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon cumin
• Salt and pepper to taste
• 4 whole grain wraps or tortillas

1. In a large bowl, combine the cooked lentils, red bell pepper, carrot, cucumber, and avocado.
2. Drizzle the olive oil and lemon juice over the mixture, and then add cumin, salt, and pepper.
3. Toss everything together gently to ensure the vegetables and lentils are well coated with the dressing.
4. Lay each wrap on a flat surface, and evenly distribute the lentil and veggie mixture onto each tortilla.
5. Fold in the sides of the wrap and roll it tightly from the bottom to secure the filling.
6. For a crispy texture, lightly toast the wraps on a skillet for 2-3 minutes on each side over medium heat.

Each wrap is rich in dietary fiber, providing a substantial portion of your daily needs while keeping you full and energized. Lentils are a great source of plant-based protein, which helps in building muscle and maintaining a healthy metabolism.

These wraps are versatile and can be adjusted to suit various palates by adding your choice of hummus or a sprinkle of feta cheese for extra flavor. For a different twist, consider adding sautéed mushrooms or a handful of spinach to boost the nutritional value even further.

These Oven-Baked Chickpea Crisps are a crunchy, satisfying snack that’s perfect for those seeking a gut-friendly treat. Packed with fiber and plant-based protein, these crisps support digestive health while providing a deliciously savory flavor that will keep you reaching for more.

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Pat the chickpeas dry using a clean towel to remove excess moisture, which helps them crisp up.
3. In a mixing bowl, toss the chickpeas with olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
4. Spread the seasoned chickpeas in a single layer on the prepared baking sheet.
5. Bake for 25-30 minutes, stirring halfway through, until the chickpeas are golden brown and crispy.
6. Let them cool completely before enjoying or storing in an airtight container for up to a week.

This snack is not only delicious but also packed with 6 grams of fiber per serving, supporting a healthy digestive system. Each bite provides valuable nutrients, including 5 grams of protein, helping to keep you full and energized throughout the day.

Enjoy these chickpea crisps on their own or pair them with your favorite dip for added flavor. For a zesty twist, consider adding a dash of lemon juice or a sprinkle of nutritional yeast before baking to enhance their taste and nutritional profile.

Start your day with a delicious and heart-healthy breakfast by trying our Whole Grain Avocado Toast with Radishes. Not only is this dish packed with flavor, but it also provides a boost of fiber and healthy fats, supporting cardiovascular health and keeping you full longer.

• 2 slices whole grain bread
• 1 ripe avocado
• 4-5 radishes, thinly sliced
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: a pinch of red pepper flakes or a sprinkle of sesame seeds

1. Begin by toasting the whole grain bread slices until they are golden brown and crispy, approximately 3-4 minutes.
2. While the bread is toasting, scoop the avocado into a bowl and mash it with a fork, mixing in the lemon juice, salt, and pepper.
3. Spread the mashed avocado mixture evenly over the toasted bread slices.
4. Top each slice with the thinly sliced radishes, arranging them decoratively for an appealing presentation.
5. For an extra kick, sprinkle a pinch of red pepper flakes or sesame seeds on top before serving.

This wholesome breakfast is rich in fiber, with the whole grain bread and avocado providing a satisfying and nutritious base. The combination of healthy fats from the avocado and the vibrant radishes offers antioxidants and essential nutrients, supporting heart health and overall wellness.

For a delightful variation, try adding a poached egg on top for extra protein or swap the radishes with cherry tomatoes for a different flavor profile. Pair it with a cup of green tea or fresh fruit juice for a refreshing and balanced start to your day.

Quinoa and Black Bean Salad Cups are a delightful snack option that offers a substantial boost of protein and fiber. This recipe is perfect for health-conscious individuals looking for a quick and satisfying bite packed with essential nutrients.

• 1 cup quinoa, rinsed and drained
• 1 15-ounce can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 cup corn kernels (fresh or canned)
• 1 avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste
• 6 large lettuce leaves (such as Romaine or Butterhead)

1. Cook the quinoa according to package instructions, then set aside to cool for about 10 minutes.
2. In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, corn, avocado, red onion, and cilantro.
3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper to create the dressing.
4. Pour the dressing over the quinoa mixture and toss gently to combine all ingredients thoroughly.
5. To serve, place a generous scoop of the quinoa salad onto each lettuce leaf, forming a cup shape.
6. Enjoy immediately or refrigerate for up to two days for a quick, nutritious snack.

This salad is a powerhouse of nutrients, offering around 8 grams of protein and 7 grams of fiber per serving. The combination of quinoa and black beans provides a complete protein source, making it an excellent choice for vegetarians and vegans.

Try adding diced bell peppers or shredded carrots for extra crunch and color. For a spicier kick, include a dash of chili powder or some diced jalapeños in the mix.

For a snack that combines delicious crunch with nutrient density, try these Sweet Potato and Kale Chips. Both sweet potatoes and kale are rich in antioxidants, making this snack not only tasty but also beneficial for your health.

• 1 large sweet potato, thinly sliced
• 1 bunch of kale, stems removed and torn into bite-sized pieces
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder

1. Preheat your oven to 375°F (190°C) and line two baking sheets with parchment paper.
2. In a large bowl, toss the sweet potato slices with 1 tablespoon of olive oil, 1/2 teaspoon of sea salt, and paprika until evenly coated.
3. Spread the sweet potato slices in a single layer on one of the prepared baking sheets.
4. In the same bowl, toss the kale with the remaining olive oil, sea salt, and garlic powder.
5. Spread the kale pieces on the second baking sheet, ensuring they do not overlap.
6. Bake the sweet potatoes for 25-30 minutes, flipping halfway through, until they are crispy.
7. Bake the kale chips for 10-15 minutes, keeping an eye on them to prevent burning.
8. Let both the sweet potato and kale chips cool for a few minutes before serving.

This snack is filled with important nutrients like vitamin A, vitamin C, and fiber. The combination of sweet potato and kale creates a perfect harmony of flavors and provides essential antioxidants to support your immune system.

Enjoy these chips on their own for a quick snack or pair them with a healthy dip like hummus or Greek yogurt. For a variation, sprinkle a bit of nutritional yeast on the kale before baking for a cheesy flavor without the cheese. This versatile snack is sure to become a favorite in your healthy eating repertoire.

For a quick, delicious, and nutritious snack, Almond Butter and Flaxseed Energy Bites are a perfect choice. These bites provide a boost of sustained energy, thanks to the combination of healthy fats, fiber, and protein.

• 1 cup almond butter
• 1/2 cup ground flaxseed
• 1/4 cup honey or maple syrup
• 1 cup rolled oats
• 1/3 cup unsweetened shredded coconut
• 1/4 cup mini dark chocolate chips (optional)
• 1 teaspoon vanilla extract
• Pinch of salt

1. In a large mixing bowl, combine the almond butter, honey or maple syrup, and vanilla extract. Stir until the mixture is smooth and well combined.
2. Add the rolled oats, ground flaxseed, shredded coconut, and a pinch of salt to the bowl. Mix thoroughly until all ingredients are evenly incorporated.
3. If using, gently fold in the mini dark chocolate chips. Chill the mixture in the refrigerator for about 20 minutes to make it easier to handle.
4. Once chilled, roll the mixture into small balls, about the size of a tablespoon each. Store in an airtight container in the refrigerator for up to one week.

These energy bites are packed with fiber and healthy fats from the almond butter and flaxseed, making them a perfect snack to keep you feeling full and energized. Each bite offers a balance of macronutrients, providing an ideal combination of protein, carbs, and fats.

Enjoy these bites on-the-go or as a post-workout snack. For variation, try adding dried fruits or seeds like chia or hemp for extra texture and nutrition.

Overnight oats with apple and cinnamon provide a delightful start to your day while supporting digestive health. Packed with fiber-rich ingredients, this breakfast is not only satisfying but also promotes a healthy gut.

• 1 cup rolled oats
• 1 cup unsweetened almond milk
• 1 medium apple, diced
• 1 teaspoon ground cinnamon
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup (optional)
• 1/4 teaspoon vanilla extract
• A pinch of salt

1. In a medium bowl, combine the rolled oats, almond milk, and chia seeds. Stir in the diced apple, cinnamon, maple syrup, vanilla extract, and salt until well mixed.
2. Transfer the mixture to a jar or airtight container. Refrigerate overnight or for at least 6 hours to allow the oats to soak and thicken.
3. Before serving, give the oats a good stir. Enjoy your oats cold, or warm them in the microwave for about 30 seconds if you prefer a warm breakfast.

This recipe is rich in fiber and antioxidants, which contribute to better digestive health and may help reduce inflammation. Each serving provides approximately 350 calories, 8 grams of protein, and 9 grams of fiber, making it a well-rounded and nourishing choice.

For a delightful twist, consider adding a handful of walnuts or almonds for extra crunch and a dose of healthy fats. You can also vary the fruit by substituting the apple with pear or berries to keep things fresh and exciting.

Roasted Edamame with Sea Salt is an easy-to-make snack that not only satisfies your crunchy cravings but also boosts your metabolism. This recipe is packed with plant-based protein and fiber, making it a perfect addition to your healthy eating routine.

• 2 cups frozen shelled edamame
• 1 tablespoon olive oil
• 1 teaspoon sea salt
• Optional: 1/2 teaspoon smoked paprika or garlic powder for extra flavor

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss the edamame with olive oil, sea salt, and any optional seasonings until well coated.
3. Spread the edamame evenly on the prepared baking sheet, ensuring they are in a single layer.
4. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the edamame is lightly browned and crispy.
5. Remove from the oven and let cool slightly before serving warm or at room temperature.

This roasted edamame snack is not only delicious but also highly nutritious. With approximately 120 calories and 9 grams of protein per serving, it provides a substantial amount of energy and helps keep you full.

Enjoy this snack on its own or pair it with a serving of fresh veggies for a more substantial bite. You can also experiment by adding different spices such as chili powder or lemon zest to enhance the flavor profile and keep your taste buds excited.

The Berry and Oat Smoothie Bowl is a delightful way to start your day with a fiber-rich boost. Packed with antioxidants and whole grains, this refreshing bowl is not only delicious but also promotes digestive health.

• 1 cup mixed berries (fresh or frozen)
• 1/2 cup rolled oats
• 1 banana, sliced
• 1 cup almond milk (or any milk of your choice)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup (optional)
• 1/4 cup granola for topping
• Fresh mint leaves for garnish (optional)

1. In a blender, combine the mixed berries, rolled oats, banana, almond milk, and chia seeds. Blend until smooth and creamy, adding more milk if needed to achieve desired consistency.
2. Taste the smoothie mixture and adjust sweetness with honey or maple syrup if desired. Pour the smoothie into a bowl and top with granola and fresh mint leaves for an added crunch and a pop of flavor.
3. Serve immediately to enjoy the refreshing taste and vibrant colors. This smoothie bowl can be prepared in just 10 minutes, making it a quick and healthy snack option.

This smoothie bowl is an excellent source of dietary fiber, providing approximately 8 grams per serving. With only around 300 calories, it’s a nutritious choice that also offers a good balance of protein and healthy fats.

For a personalized touch, consider adding your favorite toppings like sliced almonds or shredded coconut. You can also swap in different fruits or use Greek yogurt for a creamier texture, offering endless delicious variations.