What snacks do your kids love? Sweet and salty, chocolate, fruit, or gluten-free? No matter which one they reach for, there is something for everyone with these healthy high fiber snacks that kids love.
If you’ve been around for a while, you know I’m pretty serious about snack time. So serious that I wrote an entire cookbook dedicated to the Best Homemade Snacks on the Planet! It has over 200 healthy homemade snacks that kids and adults will love.
But today, our focus is high fiber snacks and why they’re important.
Why You Need High Fiber Snacks
I’m sure you are aware of the benefits to a high fiber diet, how it regulates our system and helps to keep us fuller longer. Depending on age, kids should get anywhere from 19 – 26 grams of fiber a day which is found in a variety of vegetables, fruit, and whole grains, but let’s be honest, kids aren’t always excited to grab carrot sticks at snack time.
However fruit and whole grains, that’s a different story.
High Fiber Snacks for Kids
The best high fiber snacks for kids are the ones they will want to eat! I’m not talking about chips, mini cakes, or popsicles but you can make yummy snacks with fruit and whole grains. Whether it’s High Fiber Chocolate Bites or DIY Fruit Cups these can be prepped ahead and packed into a lunchbox or kept in the fridge for an afternoon pick-me-up.
Favorite High Fiber Fruits for Kids to Snack
- Apples
1 medium apple has 4 grams of fiber. Slice and serve with Coconut Peanut Butter Dip for an extra flavor boost. - Bananas
A medium banana comes with 4 grams of fiber and can be used in smoothies, cookies, or sliced and topped over ½ cup Greek yogurt for a high fiber, high protein snack, under 200 calories. - Berries
Strawberries have about 4 grams of fiber per serving while raspberries pack a whopping 8 grams of fiber per cup. Use the two to make a fruit salad or berry parfait. - Prunes
They’re delicious, versatile for recipes, and each serving has 3 grams of fiber. Enjoy them as is or my favorite way, topped with almond butter.
High Fiber Snack Recipes
Try one of these quick and easy high fiber snack recipes, every one of them has been 100% approved by my pickiest kids!
Chocolate Avocado Pudding
This chocolate avocado pudding is dairy free and made with honey, although to make it keto-friendly you can totally omit the honey and banana substitute an additional avocado and add stevia.
High Fiber Chocolate Bites
these Fiber-rich Chocolate Bites are perfect for the lunchbox or snack time! They come together super fast and by using your favorite chocolate protein powder, they have added protein and nutritional value.
Chocolate Smoothie
This chocolate smoothie bowl is full of fiber and protein and it’s the perfect breakfast or meal replacement with lots of nutrition!
3 Ingredient Healthy Fudgy Brownies
With just 3 ingredients, these healthy fudgy brownies are just the thing to make for a healthy, high fiber snack or treat for any lunchbox.
Oatmeal Energy Bites
These Oatmeal Raisin Energy Bites are full of nutrition and you don’t have to bake them! They are deliciously good with every bite and you can swap out the raisins for other dried fruits, nuts, or even chocolate chips.
No Bake Blondies
These no bake healthy blondies are just the thing to make when you only have a few minutes! They are a satisfying snack plus they are easy to make ahead with little to no prep!
Protein Lunchbox Cookie
Are you always buying granola bars and protein bars at the store? This recipe is much healthier than anything you will find prepackaged and is perfect for any lunchbox or snack.
Fruit and Yogurt Parfait
This fresh strawberry, blueberry, and yogurt parfait is a delicious easy snack! It’s easy to make ahead and store in the fridge for a convenient and healthy afternoon snack.
High Fiber Packaged Snacks
If you need something quick, put a few of these in your cart to include in your next Prime order.
And that’s a wrap! But before we go this one is for you: a 1-ounce piece of dark chocolate has 3.1 grams of fiber, double that and you’re already at 6! Woohoo! Chocolate is always #winning, right?
PrintHigh Fiber Snacks for Kids
These chocolate bites taste just like a brownie, but they’re packed with fiber and make a great afternoon pick-me-up!
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 12 bites
Ingredients
- ¼ cup rolled oats
- 1 cup dried prunes
- 3 tablespoons peanut butter or nut-free butter
- 1 tablespoon honey, (optional)
- 2 tablespoons unsweetened cocoa powder
- 1 scoop your favorite chocolate protein powder, (28g scoop)
- ¼ cup mini chocolate chips, (optional)
Instructions
- In the bowl of a food processor, blend oats into a flour-like texture. Add prunes, peanut butter, honey, cocoa powder, and protein powder, and process mixture until combined, making sure to stop once or twice to scrape the sides. If the mixture is too crumbly, add a tablespoon or two of water. Once the mixture has a sand-like consistency and it adheres to itself when pinching, it’s ready to roll it out.
- Remove the blades from the food processor and fold in mini chocolate chips.
- Begin rolling out the dough by hand, about a tablespoon at a time and place bites into a container. Refrigerate for 30 minutes until set.
Nutrition
- Serving Size: 1 bite
- Calories: 106
- Sugar: 4.5g
- Sodium: 41.3mg
- Fat: 3.7g
- Saturated Fat: 1.4g
- Carbohydrates: 16.8g
- Fiber: 2g
- Protein: 4.1g
- Cholesterol: 0mg
Lucie
Are oats gluten free?
MOMables-Laura
Yes, they are naturally gluten-free.
Intrepid
Did anyone try these prune ones? Are they ok?
MOMables - Laura
Delicious
Judy
They aren’t bad. They have. Slight fruit flavour but enjoyable. My kids loved them.
★★★★
Chanicque Nagel
Hi
I am from south africa
How can i get your book
MOMables - Laura
Hi Chanicque, I’m not sure if the book is available in South Africa but here is the link: http://bit.ly/buybestsnacks. Kindle is also an option.