Reviewed by Dietitian Jessica Ball, M.S., RD
Getting enough fiber is super important to supporting healthy digestion, which is why we compiled these tasty snack recipes to help give you a boost of the essential nutrient. With at least three grams of fiber per servingthese recipes combine nutrient-dense chia seeds with other high-fiber ingredients like fruit, quinoa, oats and more. From our Peanut Butter–Oat Energy Cups to our Chai Energy Balls, these bites are the perfect mid-day snack to help improve regularity.
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Peanut Butter–Oat Energy Cups
These no-bake peanut butter–oat energy cups are the perfect bite-size snack, offering a delicious balance of salty-sweet perfection. They’re packed with chunky peanut butter, fiber-rich oats and just the right touch of chocolaty sweetness for a boost of lasting energy. Make these for a quick pick-me-up during the day or an easy one-bite dessert. These snacks are easy to make and even easier to enjoy!
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02 of 10
Chai Energy Balls
These chai energy balls are the ultimate snack—packed with flavor, fiber and just the right amount of natural sweetness. Infused with warm spices like cinnamon, cardamom and ginger, these bite-size snacks deliver chai-like vibes in every bite. And thanks to their high fiber content, they can help keep you feeling satisfied, making them the perfect snack to have on hand for busy days or pre- or post-workout fuel.
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03 of 10
Peach-Oatmeal Breakfast Bars
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door.
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04 of 10
Chocolate-Covered Puffed Quinoa Bark
This quinoa bark combines crunchy puffed quinoa with creamy peanut butter and a drizzle of dark chocolate for a snack that’s sweet, salty and satisfyingly crisp. Freeze-dried strawberries add fruity flavor and a pop of color to each bite.
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05 of 10
Blueberry-Pecan Energy Balls
Dried blueberries and pecans team up with cacao nibs for a chocolaty treat any time of day. The cacao is a bit more bitter than chocolate, but the maple syrup helps tame it. Almond butter and chia seeds provide protein to make these bites substantial snacks to fuel your body.
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06 of 10
Peanut Butter & Date Granola Bars
These homemade granola bars could not be easier to make. Dates, peanut butter and honey create the glue that keeps everything sticking together. Toasting the hazelnuts gives these bars a fragrant, nutty flavor and helps loosen their skins, which can lend a bitter flavor if left on. If you don’t want to use hazelnuts, walnuts, cashews or pecans can be used in their place.
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07 of 10
Cranberry-Cashew Energy Cups
Beat your afternoon slump with these cranberry-cashew energy cups! They’re a tasty, no-bake snack that’s perfect for a quick pick-me-up. They combine sweet dried cranberries, creamy cashew butter and dark chocolate for a perfect balance of sweet and tangy flavors. These little cups are easy to make ahead and great for grab-and-go snacks.
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08 of 10
Blueberry-Cashew Oat Bars
These no-bake blueberry-cashew bars with oats make a wholesome grab-and-go snack or breakfast. A chewy oat base is mixed with chopped cashews for crunch and cashew butter for creaminess. Dried blueberries add a burst of fruity flavor in every bite, while a touch of nutmeg brings warmth. They’re easy to make and hold together well for packing in lunches or stashing in your bag. Enjoy them chilled or at room temperature.
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09 of 10
Chocolate-Pistachio Energy Balls
These no-bake chocolate-pistachio energy balls combine black beans, dates and almond butter for a naturally sweet, protein-rich snack. Cocoa powder and chopped chocolate add depth, while pistachios give each bite a crunchy finish.
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Raspberry-Jam Bites
It doesn’t get easier—or more delicious—than this simple three-ingredient snack. Chia seeds and raspberries add fiber to these healthy frozen bites. Chocolate provides a touch of sweetness to balance the tartness of the berries.
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