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    Home » Nutrition » 20 high fiber snacks for kids

    20 high fiber snacks for kids

    Affiliate links are marked with asterisk *.

    Here are my suggestions for healthy fiber-rich snacks for kids. Fruits and vegetables are always a good snack, simple also. But maybe sometimes you want to serve something more filling and with more calories to fuel the day. All of these recipes are such that they can be packed along also. Since everything is plant-based and contain no animal products, they often stay fresh for longer and suit those with milk allergy.

    Fiber is important for children. Read here for more ideas on high fiber foods and specific amount recommendations for different ages. On average, kids need 14 grams of fiber per 1000 calories.

    When choosing a healthy snack, make sure it does not have added white sugar, saturated fats, or refined flour. Natural fats, whole grains, and natural sugars are the best choices for your children.

    green smoothies.

    1. High fiber green smoothie

    Basic green smoothie recipe for kids' taste. 1 batch can contain up to 14 grams of fiber! Make the smoothie sweet so your kids will love it.

    • Something sweet: Choose one: 1 banana, 1 pear, 1 sweet apple, or ½ mango.
    • 2 pitted soft dates
    • 1 tablespoon of flax or chia seeds
    • ¼-1/2 cup of frozen spinach
    • Additional. You can also add avocado, kiwi, a pinch of chlorella, and amla powder. ½ teaspoon nettle powder.
    • Water and or ice

    You can use frozen fruit or ice to make it a cold drink. Some stores sell handy smoothie fruit bags with a mix of pineapple, mango and spinach. Those are great for a green smoothie.

    Flax- or chia seeds gives omega-3 fatty acids. Avocado and kiwi are also very high in fiber.

    Be careful with adding green powders. Not all are suitable for children and can give a taste that kids don't like. Spirulina is too high in iodine, even in small amounts, so don´t use it.

    peanut butter cookies.

    2. Peanutbutter cookies

    These cookies are sweetened with dates, so no added sugar. These contain only natural fats from nuts. They are made of almond flour. Almonds are high in fiber. One small cookie contains 2,8 grams of fiber! No weight loss cookies, but kids need a bit more fat than we adults.

    Check the recipe here.

    avocado chocolate mousse

    3. Avocado chocolate mousse

    This chocolate mousse is also made without any sugar and sweetened with dates. Both avocado and dates are high in fiber. One small serving contains 3,2 grams of fiber.

    This is really quick to make, mix all in a small food processor, just takes 2 minutes and you have a lovely dessert or snack.

    Click for the chocolate mousse recipe here.

    oil-free granola on table.

    4. Granola

    Granola can also be something nice to snack on. It can be easy to pack along in a small bag. Granola can be made in various ways. It can be made oil free with date or raisin paste. You can add various things in granola:

    • Freeze-dried berries like strawberries, blueberries, raspberries
    • Dried fruit
    • Nuts
    • Seeds
    • Big coconut flakes
    • Use different grains like oats, amaranth, air-popped quinoa.
    • For extra sweetening maple syrup or date syrup.
    • Oil- and sugar-free recipe here. 5,4 grams of fiber in one portion.
    • Chunky Granola with maple syrup and oil

    5. Black bean brownies

    Black beans are beans that are very high in fiber. These are sweetened with dates. You can also make frosting from avocado, dates, cocoa powder, and a tablespoon of coconut oil. Let it set in the fridge so the frosting stiffens a bit. Sprinkle with almond or coconut flakes. These have 5 grams of fiber in one serving.

    Dessert as a snack can be allowed with the right healthy ingredients.

    Check Meeshas brownie recipe here.

    6. Banana bread

    Banana bread is often loaded with oil and sugar, but Shanes recipe is a healthy option with whole grains, flax seeds, and of course, the banana. All high fiber. Sweetened with maple syrup and apple puree, but you can use date paste also. Some crushed pecan or walnuts go well in the dough.

    One slice has 174 calories and 3,4 grams fiber.

    apple muffins.

    7. Apple muffins

    Apple muffins can be quite healthy also, these are made with no added fats. Sweetened with maple syrup. Gluten free, made with oat and almond flour. Oats, almonds and apples are very high in fiber. These apple muffins have 5 grams fiber per serving.

    See the apple muffins recipe by Sophia here.

    apple chips and apples.

    8. Air fryer apple slices

    Air fried apple slices make the perfect after school snack and they are ready in just 6 minutes! Apples are high in vitamin C, fiber, and potassium.

    Just 50 grams of dried apple has 4 grams fiber.

    Kristi has an easy recipe

    These are with goji and cranberries.

    9. No-bake date and nut bar

    These bars gives instant energy, wrap in parchment paper and they are easy to have as a snack to take with, a bit sticky maybe. You can add some dried fruits like cranberries in these bars also. One bar has 5 grams fiber.

    Natalie date bar recipe is here.

    10. Oatmeal energy bars

    These bars are simple since they are a no-bake version. You can form these into balls or bars—3 grams of fiber in one small bar. These are sweetened with honey. You can easily sneak chia or flax seeds in these.

    Check out Samanthas simple recipe.

    11. Granola bars

    Also granola bars are something you can mix in all types of ingredients. These have apricots and rice crispies! Also amaranth and puffed quinoa can be nice in granola bars to use. Fiber 6 grams per bar. 285 calories per bar.

    This recipe has some sugar and is high in honey, so treat these as candybars.

    Check out Jessicas recipe.

    cookie dough in bowl.

    12. Healthy cookie dough from chickpeas

    What, you can eat cookie dough?!

    You can serve this as a "dip" or spread on some apple slices or spoon it away as it is. Add some chocolate chips or raisins, dried fruit, etc., in this if you want to. It can be baked into cookies as well—3 grams fiber in one serving.

    Limit intake though, otherwise you might get a bit "gassy" evening with all the beans.

    Recipe here.

    sweet potato chips.

    13. Air fried sweet potato chips

    Sweet potatoes are a very fiber-rich vegetable. Instead of store-bought potato chips filled with trans fats, make a healthy version of sweet potatoes. 100 grams fresh sweet potato has 3 grams fiber. Chips come out healthy if you make them in the air fryer; this way, you only need to spray a very thin layer of olive oil on them.

    Check Ginnys recipe here

    chia pudding with granola, berry jam and almonds.

    14. Chia pudding

    Check Brittanys basic recipe for chia pudding. Put your favorite toppings and store in a mason jar, this way it easy to take with you. Mix in granola, fruits, nuts or other ingredients you like.

    Chia is very high in fiber. 3 tablespoon has 10 grams of fiber! Some people get stomach cramps from chia seeds. You can replace some amount with oats and add 1 tablespoon of chia.

    2 jars of chocolate pudding.

    15. Chocolate pudding from plant milk

    Instead of buying those store chocolate puddings, make your own. When you make your own, it is guaranteed to have less sugar and no harmful preservatives. Put in some nice small jars and serve as a treat.

    I bet you would not believe that chocolate pudding can have fiber. But cocoa powder actually has, so does peanut butter that is added to this recipe. One portion has 3 grams of fiber.

    Find Michaelas pudding recipe here.

    16. Seed crackers

    Seed crackers can be something nice and crunchy to snack on. They are really easy to make. The seeds swell up from hot water and don't even need eggs as binders. Use double baking paper to help spread out the dough evenly. (1 on top and the other underneath).

    6 grams fiber in one piece.

    Serve some cucumber sticks, cherry tomatoes and hummus with the crackers.

    Ambers simple cracker recipe.

    fruit salad in bowl.

    17. Fruit salad

    Fruit salad is my favorite snack to suggest. High fiber fruits are pears, apples, bananas, kiwis, oranges, passion fruit, avocados, and pomegranates. One fruit salad serving has 3-5 grams of fiber.

    You can add some juice in the fruit salad or even serve it with some icecream.

    Read here specific fiber amounts of foods.

    Animal face toasts with nut butter.
    Choose whole grain bread instead.

    18. Toast with nut butter and sliced fruit

    Wholegrain toast can be an ok option for snack. Also rice cakes. Choose ones with low sodium content, whole grain and no added sugar.

    Top the sandwiches with nut butter, sliced bananas, strawberries, or apple slices. 1 toast slice with a tablespoon of peanut butter and sliced banana has 4 grams fiber.

    Remember to choose you nut butters also as no added oil or sugar.

    19. Fruit roll ups

    A perfect candy substitute, especially for toddlers. These are made from just fruits that are blended and strained from seeds. Then baked in oven and rolled up to strips. Fiber content is different depending on what fruits you choose.

    This is also Natalies recipe

    20. Tortillas with guacamole dip

    Avocados are high in fiber. Make your own guacamole. If you kid doesnt like onion or tomatoes in it, just mash the avocado to a dip, or mix with some plant based yoghurt. Make your own tortilla chips or serve low sodium store bought. Making your own is quite simple, bake some ready bough tortillas as cut up in oven.

    See Abis recipe for details.

    Interested to learn more about fiber and nutrition?

    Check these articles in fiberfoodfactory

    • High fiber foods for kids and amount recommendations
    • High soluble fiber foods
    • Ways to get your family to eat more veggies
    • Plant based diet guide
    « High fiber foods for children and amount recommendations
    How much fiber should men eat? »

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