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Home » Recipes » Snacks

The Best High Fiber Snacks for Kids

By Laura Fuentes Updated Jan 30, 2025

4.84 from 6 votes

Recipe

This post may contain affiliate links. Read our disclosure policy here.

Check out these 8 high fiber snacks for kids. Whether you want sweet, salty, chocolatey, or gluten-free there's something here for everyone!

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.

an image collage of high fiber snacks for kids

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

  1. Apples
    1 medium apple has 4 grams of fiber. Slice and serve with Coconut Peanut Butter Dip for an extra flavor boost.
  2. 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.
  3. 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.
  4. 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 Snacks

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!

Healthy avocado and banana chocolate pudding in a jar, with fruit
Chocolate Avocado Pudding
4.79 from 33 votes
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.
Make This Recipe
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.
Make This Recipe
High Fiber Snacks
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!
Make This Recipe
fudgy brownies in a small lunch container
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.
Make This Recipe
High Fiber Snacks
oatmeal raisin bites
No-Bake Oatmeal Raisin Energy Balls
4.95 from 39 votes
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.
Make This Recipe
squares of blondies on parchment paper
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!
Make This Recipe
High Fiber Snacks
4 oatmeal cookies stacked on top of each other next to a glass of milk.
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.
Make This Recipe
Red, White & Blue Parfaits
Fruit and Yogurt Parfait
5 from 10 votes
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.
Make This Recipe
high fiber snacks for kids

High Fiber Packaged Snacks

If you need something quick, put a few of these in your cart to include in your next Prime order.

  • Angie’s Boom Chika Pop
  • KIND Bars
  • Rx Bars
  • Oatmeal Cups

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?

High Fiber Snacks for Kids

an image collage of high fiber snacks for kids
Servings: 12 bites
Prep Time: 10 minutes mins
Total Time: 10 minutes mins
Check out these 8 high fiber snacks for kids. Whether you want sweet, salty, chocolatey, or gluten-free there's something here for everyone!
4.84 from 6 votes
Print Pin

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.

Equipment

Food Processor
Cocoa Powder

Nutrition

Serving: 1 bite | Calories: 106kcal | Carbohydrates: 16.8g | Protein: 4.1g | Fat: 3.7g | Saturated Fat: 1.4g | Sodium: 41.3mg | Fiber: 2g | Sugar: 4.5g

More Snacks

  • three chocolate muffins in a bento box with crackers, nuts and raisins
    Chocolate Muffin Snack Bento
  • yogurt parfait in a small lunch container with mixed berries and granola
    DIY Lunchbox Parfait
  • a small snack container with turkey, veggies and snacks
    Turkey Veggie Snack Pack for Teens
  • salami and crackers, veggies and a treat in a snack box
    Salami Cheese Veggies Snack Box 

Comments

    4.84 from 6 votes (2 ratings without comment)

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    Recipe Rating




  1. Lucie says

    May 04, 2022 at 12:58 pm

    5 stars
    Are oats gluten free?

    Reply
    • MOMables-Laura says

      May 04, 2022 at 4:09 pm

      Yes, they are naturally gluten-free.

      Reply
  2. Intrepid says

    January 07, 2021 at 5:10 pm

    5 stars
    Did anyone try these prune ones? Are they ok?

    Reply
    • MOMables - Laura says

      January 11, 2021 at 11:13 am

      Delicious

      Reply
    • Judy says

      February 12, 2022 at 1:24 pm

      4 stars
      They aren’t bad. They have. Slight fruit flavour but enjoyable. My kids loved them.

      Reply
  3. Chanicque Nagel says

    January 06, 2020 at 8:05 am

    5 stars
    Hi

    I am from south africa
    How can i get your book

    Reply
    • MOMables - Laura says

      January 14, 2020 at 5:44 pm

      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.

      Reply
laura fuentes momables holding a lunch bag and lunch boxes

My name is Laura Fuentes
I’m here to help you simplify school lunches with fresh ideas your kids will actually eat.

Mom of 3. Certified in Integrative Nutrition. 5x Cookbook Author.

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