Healthy Recipes Nutrient-Focused High-Fiber High-Fiber Snack 20 Gut-Friendly, High-Fiber Snacks By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on October 14, 2024 Close Photo: Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman If you’re in need of tasty snack ideas to help keep you satisfied between meals, save these recipes ASAP! Every serving contains at least 3 grams of fiber, which helps keep you energized and feeling fuller. Plus they’re packed with probiotic and/or prebiotic foods to support a healthy gut microbiome. With recipes like our Lemon-Blueberry Frozen Yogurt Bites and our Gut-Friendly Snack Mix, you’ll have plenty of options to mix up your snack routine while taking care of your gut. 01 of 20 Gut-Friendly Energy Balls Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman These Fig Newton–inspired energy balls feature chewy figs just like the original snack bar. Here, we combine them with dates, almond butter and fiber-boosting oats for a gut-healthy snack to start your morning or beat an afternoon slump. View Recipe 02 of 20 Lemon-Blueberry Frozen Yogurt Bites Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman These lemon-blueberry frozen yogurt bites filled with probiotic yogurt and plenty of prebiotic blueberries will help keep your gut in tip-top shape. This easy frozen snack is versatile too—swap out the blueberries for raspberries or strawberries for a different twist with the same health benefits. View Recipe 03 of 20 Gut-Friendly Snack Mix Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman This curried cashew snack mix features toasted edamame—a prebiotic food that sets the stage for a healthy gut. A combination of spices and red curry paste brings flavor and heat to this grab-and-go snack. To keep the spice level on the mild side, you can swap out the red curry paste for yellow. View Recipe 04 of 20 Crunchy Roasted Chickpeas Diana Chistruga Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber. View Recipe 05 of 20 Cottage Cheese Snack Jar Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small Mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead. View Recipe 06 of 20 Anti-Inflammatory Energy Balls Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum Drawing inspiration from the flavors of Cherry Garcia, these chocolate-cherry date energy balls are a tasty tribute to the Ben & Jerry’s ice cream flavor named after Jerry Garcia of the Grateful Dead. Packed with chunks of dark chocolate and dried tart cherries, they’re not only delicious but also contain polyphenols, a nutrient found in cherries that can help suppress inflammation. View Recipe 07 of 20 Roasted Buffalo Chickpeas Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you. View Recipe 08 of 20 Nut & Berry Parfait In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey. View Recipe 09 of 20 Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes Alexandra Shytsman Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite. View Recipe 10 of 20 Garlic Hummus This garlic hummus recipe couldn't be easier—just toss a few ingredients in the food processor and whir away! View Recipe 11 of 20 Apple with Cinnamon Almond Butter With a pinch of cinnamon, this healthy snack features a tasty combination of crisp apples and creamy almond butter. View Recipe 12 of 20 Everything-Bagel Crispy Chickpeas Crispy, salty and packed with everything-bagel goodness, these crispy chickpeas are a delicious, healthy snack that can be enjoyed on their own or tossed into a salad for added crunch. Look for "everything bagel seasoning" in the spice aisle; it's now available in most supermarkets. View Recipe 13 of 20 Edamame with Aleppo Pepper With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor. View Recipe 14 of 20 Easy Black Bean Dip This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand. View Recipe 15 of 20 Everything-Seasoned Almonds Jennifer Causey Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds. View Recipe 16 of 20 Toasted Paprika Chickpeas Toasted chickpeas are now a popular vegan snack, but why spend extra money buying them at the health food store when you can easily make them yourself? They're delicious as a snack but also make a wonderful salad topping. View Recipe 17 of 20 2-Ingredient Peanut Butter Banana Ice Cream Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar. View Recipe 18 of 20 Guacamole with Bell Pepper Dippers Skip tortilla chips and get a healthy dose of vitamin C when you use bell pepper as a dipper for guacamole in this quick snack recipe. View Recipe 19 of 20 Cinnamon-Sugar Roasted Chickpeas Roasting canned chickpeas until crispy makes a simple and healthy snack. In this riff on candied nuts, chickpeas are coated with cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made. View Recipe 20 of 20 Tropical Fruit & Nuts Snack With 4 grams of protein and 4 grams of fiber, this healthy packable snack can help you feel full until your next meal. View Recipe Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Was this page helpful? Thanks for your feedback! Tell us why! Other Submit