15+ Gut-Friendly, High-Fiber Snack Recipes

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 three 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.

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.

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.

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.

Crunchy Roasted Chickpeas

Diana Chistruga

Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber.

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.

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.

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.

Nut & Berry Parfait

In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey.

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.

Garlic Hummus

This garlic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away!

Apple with Cinnamon Almond Butter

With a pinch of cinnamon, this healthy snack features a tasty combination of crisp apples and creamy almond butter.

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.

Edamame with Aleppo Pepper

With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.

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.

Everything-Seasoned Almonds

Jennifer Causey

Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds.

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.

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.

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.

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.