15 Flavorful High Fiber Snacks to Keep You Satisfied Between Meals

high fiber snacks

When there’s nothing around to eat in between meals, we get tempted to just pick up anything. The problem is this often leads to unhealthy snack choices like chips or pastries that are loaded with refined sugars and other processed ingredients.

These high fiber snacks give you something that’s not only healthy for your digestive system, it will also curb your cravings until the next meal so you don’t munch on empty calories in the meantime.

The recipes we’ve selected not only contain good amounts of dietary fiber but also come with many other nutrients that make for excellent snacks for you and your kids.


Mexican Summer Salad

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Courtesy of Reboot with Joe’s house nutritionist Stacy Kennedy, this fresh salad is under 300 calories and packed with fiber and protein.

Giving you the gut healthy dietary fiber include the avocado, black beans and corn. This gives you a light, healthy meal that you can easily make or prepare ahead of time for snacks. You can also have it for lunch or dinner if you’re looking for something that isn’t heavy yet will keep you satiated so you don’t look for junk food to eat.

This is also a great option for vegetarians and vegans as it uses plant based protein only.


Healthy Whole Grain Cookies


Over at Gourmandelle, Ruxandra offers up whole grain cookies that make for healthy snacks you and your kids can enjoy.

We all know that leaving a batch of cookies on the table doesn’t last too long when everyone’s taking one each time them pass by. So why not make healthy ones?

That way you get the health benefits from each bite during snack time.

These cookies contain fiber from rolled oats as well as flax seed and sunflower seeds. The instructions make for a back of 48 cookies so you’ll have more than enough to give away.


Mushroom Asparagus Quinoa Quiche Cups

Love muffins but hate that store bought ones are laden with sugar and other ingredients that you don’t know about?

How about this alternative.

These are shaped like muffins but are made with healthy ingredients including eggs and veggies. The 1 cup of quinoa gives you a boat load of nutrients in each batch you make including 12 grams of fiber and a good dose of heart healthy polyunsaturated fats.

It also contains a lot of vitamins and minerals including 43% of your daily iron RDA and 83% of magnesium, just to name a few.


Super Creamy Vegan Hot Chocolate

If you like enjoy sipping a cup of hot chocolate during those chilly days, then this comforting snack will help warm up your belly.

Courtesy of Katie from the Veggie and the Beast, this is a vegan alternative that strips out the dairy from the regular hot chocolate drinks. Instead it swaps in almond milk.

Of course, you’ll want to use high quality cocoa powder, specially knowing that cocoa is loaded with nutrients.

Each serving of this hot chocolate drink gives you over 5 grams of fiber and 4 grams of protein.


Chia Seed Banana Breakfast Pudding

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Want to get the heart and brain boosting benefits of chia seeds but aren’t a fan of fish? Try chia seeds.

This pudding recipe from Vala over at Low Carb, High Fat Recipes lets you get your fill of omega 3 fatty acids from a plant source. It also adds in a banana for extra nutrients.

These give you 7 grams of fiber which accounts for 28% of our daily recommended intake. It also comes with 4 grams of protein to boot.

This is one way of using chia seeds which not everyone is sure about how to incorporate into food.


Superfood Trail Mix Recipe

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One of the easiest high fiber snacks to prepare, this one just requires you to procure the right ingredients so you can make ready to eat jars of them.

Courtesy of Jesse Lane Wellness, this recipe gives you a healthy heaping of nuts, berries and cacao (cocoa). All of these items referred to as “super foods” as they are very nutrient dense.

The almonds and walnuts offer fiber as well as cholesterol lowering abilities. Meanwhile, the goji berries, mulberries and golden berries offer antioxidants and nutrients. Then there are the cacao nibs for even more good stuff.


Banana Date Muffins

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Katie over at Kale and the Kettlebell offers up a great high fiber snack that’s not only delicious but also dairy free, sugar free and gluten free.

This is something that you can enjoy if you’re on the Paleo diet as it fits all the criteria.

Definitely a much more worthy muffin offering compared to the bakery bought stuff, this is something you can take with you in a bag to work or even to the gym. It makes for a quick snack you can easily munch on at any time of the day without the guilt.


Smokey Roasted Chickpeas

Instead of picking up a bag of chips or nibbling on unhealthy snacks between meals how about this oven roasted snack. This savory chickpea offering from Melissa at My Whole Food Life takes very little prep time and lets the oven do most of the work.

This is a baked option that makes it healthier. Paprika gives it that distinct smoky flavor.

The recipe calls for 2 cups of chickpeas (garbanzo beans) which are among the highest sources of dietary fiber. These beans also offer a good amount of healthy fats as well a high amounts of potassium, iron, magnesium and calcium.

Definitely a much better options to snacking on chips.


Berry & Mango Chia Pudding

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While most mid-afternoon snacks will make your blood sugar spike, this one helps regulate it. The high fiber content and unsaturated fats in chia seeds and flaxseed make this something that not only helps with glucose regulation but also improve your lipid profile.

This pudding recipe is a non-dairy, non-sugar snack that uses almond milk instead of cow’s milk. It also replaces sugar with natural sweeteners in the form of honey or agave nectar.

It that’s not enough you also get the antioxidant powers of berries.


Chocolate Chip Oatmeal Cookies

By far the favorite type of cookie, chocolate chip is one of those tasty treats that everyone likes to enjoy. This is a sugar free, gluten free offering from Nutritionicity that also happens to be high in fiber and suitable for vegans.

The high protein and high fiber content let you enjoy them without the unwanted sugar load found in commercially baked cookies.


Craisinut Granola Bars

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From Garden Fresh Foodie, these homemade granola bars give the benefits of a high protein and fiber snack. You get close to 5 grams of fiber and just over 5 grams of protein from a non-meat, non-dairy source.

Plus, it is cholesterol free, gluten free and doesn’t use any refined sugars at its sweetness relies on natural sources like dates and the dried cranberries.

Granola bars are one of those health foods that can be very unhealthy, specially if you get them from the store. Those can be loaded with sugar that make then look very close to candy bars.

This is one way you can avoid those.


Sugar Free Protein Balls

If you’re like me and like to have something to constantly munch on while working or watching TV, this is a perfect snack for you. From JSHealth, Jessica Sepel offers these energy boosting protein balls that help curb sugar cravings.

They come in bite sized (maybe 2) pieces that you can take one at a time.

They take only 5 minutes to prep and the fridge does the rest. These make use of protein powder which is where they get their um, protein.

They’re also loaded with dietary fiber thanks to the pumpkin and sunflower seeds as well as the chia seeds or psyllium husk.


Sweet Potato and Kale Rosti

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Emma over at Paleo with Mrs. P gives us this all-around dish that can be made for breakfast, dinner, lunch or snack time. It’s hearty and filling enough to leave you satiated during the main meals and can be adjusted to make it light enough for snack time.

This recipe calls for kale which is one of the healthiest foods on the planet. It is a great source of fiber, has calcium, vitamin A and K, is anti-inflammatory and contains antioxidants to fight those free radicals.


Blood Orange Chia Seed Pudding

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I guess it’s pretty obvious by now that I like pudding. What’s not to love?

It’s easy to make, you can fill it with things you like and easy to eat. I love them specially when chilled.

This one comes from Dietitian Debbie, and is a vegan offering that consists of only 5 ingredients that are so easy to put together.

What makes it special are the 5 ingredients, namely blood orange, almond milk, ginger, oats and chia seeds. If you’re into nutrition, you know that all of these ingredients serve a purpose in improving your health.


Paleo Granola

Paleo Granola

This one’s for paleo enthusiasts or anyone who doesn’t want to have those processed or refined ingredients in what they eat.

Loaded with nuts and seeds, Olivia at This West Coast Mommy gives us and easy to make, quick baked home goodie that’s both healthy and delicious for snack on.

You’ll need a variety of nuts including pistachios, cashews and almond. It also calls for flaxseed. Together these give you a good dose of fiber for your day.