23 healthy snacks that are high in fiber
These delicious snacks are low in fat and sodium, making them a great choice to support heart health. In addition, they are high in fiber with at least 3 grams per serving, which can help control weight and reduce the risk of diabetes and heart disease. You’ll want to try our options like Crunch Bar-Inspired Energy Balls and Roasted Buffalo Chickpeas for hearty bites to help you feel energized and satisfied until your next meal!
Crunch Bar-Inspired Energy Balls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
To mimic a Crunch Bar, we packed this energy ball with whole grains of brown rice in a chewy, milk chocolate base. The dark chocolate mixture adds a strong chocolate flavor. Cashew butter has a mild, neutral flavor that doesn’t overpower other ingredients, but you can substitute any nut butter if you prefer.
A delicious Cottage Cheese dish
Photographer: Rachel Marek, Food Stylist: Holly Dresman, Prop Stylist: Gabriel Greco
This delicious, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas before serving will keep them fresh. If you want to keep everything in one jar, choose 1/4 cup canned chickpeas instead.
Roasted Buffalo Chickpeas
Soaking the peas in a hot vinegary sauce gives them a nice flavor before popping them in the oven. The result? An addictive snack that’s actually good for you.
Blueberry Cobbler Energy Balls
Artist: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
These blueberry energy balls contain dried blueberries, oats and pecans that combine to give you the taste of a bite-sized blueberry cobbler. You can use almond butter for a nuttier flavor or sunflower butter for something easier to mix together. These portable snacks are ready in just 30 minutes, and can be stored in the fridge or freezer for a quick snack.
Lemon, Mint & White Bean Dip
EatingWell
This quick, healthy dip is a great treat or snack. If you don’t have cannellini beans, chickpeas work just as well. Serve this delicious dip with veggies, crackers, pita or pretzels.
Anti-Inflammatory Energy Balls
Artist: Stacy k. Allen, Props: Christina Brockman, Food Styling: Lauren Odum
Based on Cherry Garcia’s sweet ideas, these chocolate-cherry date energy balls are a delicious tribute to Ben & Jerry’s ice cream named after Jerry Garcia of the Grateful Dead. Wrapped in pieces of dark chocolate and dried cherries, they are not only delicious but also contain polyphenols, nutrients found in cherries that can help prevent inflammation.
Lentil and Goat Cheese Toast
This easy goat cheese toast is topped with lentils and walnuts for a satisfying, delicious bite.
Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes
Alexandra Shytsman
Peanut butter is the star ingredient in these oatmeal cookies, providing not only flavor, but plant-based protein. Sneaking a little in the center of each muffin is a great way to ensure that peanut butter makes a good bite every time.
Cranberry-Almond Granola Bars
There are tons of granola options at the grocery store, but they’re also easy (and often healthy) to make at home. Feel free to change the add-ins to your taste, substituting 2 cups of any combination of small dried fruit (or chopped), nuts, seeds and/or chocolate chips for dried cranberries and nuts in this version.
Rice Cake Snackwich
Enhance your rice cake snack with a schmear of almond butter and another sliced apple. This quick sandwich has 5 grams each of fiber and protein to help keep you full.
Date-Nut Bread
Dates are naturally sweet so no extra sugar is needed in this quick bread recipe. Toasted almonds add a nice crunch and the optional coarse sugar—while not necessary for sweetness—really adds to the texture.
Air-Fryer Crispy Chickpeas
These air-roasted chickpea snacks have a strong flavor and are surprisingly crunchy. Drying the chickpeas is important for good drying, so do not skip this step. If you have time, leave them on the counter to dry for an hour or two before frying.
Chocolate-Peppermint Energy Balls
These no-bake energy balls have all the flavors you love with peppermint chocolate bark but in a healthy snack format. Get a group together for office or after-school therapy, or take them to a holiday cookie exchange.
Cinnamon-Sugar Microwave Popcorn
This easy cinnamon-sugar microwave popcorn recipe offers a hint of sweetness in a cereal snack you can enjoy.
Tequila Guacamole
Margarita lovers will go crazy for this twist on the classic guacamole. Infusing your guacamole with tequila adds a delicious flavor and mixes well with the lime juice and jalapeño. This guacamole is for adults only, but you can leave out the tequila if you’re serving it to kids.
Fig and honey yogurt
In this Mediterranean-inspired dish, dried figs and honey top yogurt. Add fresh figs if you can find them.
Cinnamon-Sugar Roasted Chickpeas
Frying canned chickpeas until crispy makes an easy and healthy snack. In this candied nut riff, peas are coated in cinnamon sugar to make them irresistible! This snack is best enjoyed on the day it is made.
Low Carb Blueberry Muffins
Just because you’re watching your carbs doesn’t mean you can’t have a classic breakfast pastry. Instead of all-purpose flour, almonds, nuts, and coconut make these muffins easy while cutting down on carbs. A little brown sugar interrupts the tartness of fresh blueberries. Make these ahead for weeknight breakfasts.
Homemade Microwave Popcorn
Make your own microwave popcorn – it’s the easiest way to make popcorn at home and you only need popcorn kernels and one brown bag. You’ll produce a lighter, lighter snack every time.
Banana-Oat Muffins
Whip up a batch of these Diabetic Banana-Oat Muffins for a quick and easy snack or add them to a balanced breakfast. These muffins can be eaten within a few days or frozen and enjoyed for up to a month.
Avocado and Salsa Crackers
Avocado and salsa work together for a Southwestern-inspired dressing on whole grain bread. This snack is full of fiber, vegetables, and healthy fats, and it only takes a few minutes to throw together.
Pumpkin Pie Smoothie
This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen bananas, this makes for a delicious, hearty breakfast (or snack) in just 5 minutes.
Peanut Butter, Blueberry & Oat Energy Squares
These single-bowl, energy-efficient bars ensure a quick way to refuel during long meetings, hard workouts or mid-afternoon energy slumps. Feel free to swap out the blueberries for your favorite dried fruit and the pistachios for your favorite nuts–but keep the maple syrup as is; we found using less than 1/2 cup resulted in broken bars.
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