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.
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 tbsp 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 tsp 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.
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.
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.
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
- 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.
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.
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.
8. Carrot cake
This carrot cake is a really calorie dense package, but calories from healthy fats coming from nuts. This has coconut sugar but you can swap it to dates to get natural sweetening.
Whole grain flour, carrots, and nuts make this carrot cake have 6 grams of fiber in one piece.
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.
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.
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.
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.
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.
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 tbsp has 10 grams of fiber! Some people get stomach cramps from chia seeds. You can replace some amount with oats and add 1 tbsp of chia.
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.
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.
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.
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.
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.
Interested to learn more about fiber and nutrition?
Check these articles in fiberfoodfactory