In the realm of children’s nutrition, fiber often takes a backseat, yet its importance cannot be overstated. This collection of 40 easy recipes for high fiber foods for kids aims to simplify how fiber can be incorporated into your child’s diet. From snacks to hearty meals, these high fiber recipes are designed to appeal to even the pickiest eaters.
Before diving into the kitchen, let’s understand why fiber matters. Found in fruits, vegetables, whole grains, legumes, and nuts, fiber aids in digestion, regulates blood sugar, and promotes a feeling of fullness. In today’s fast-paced world, where processed foods dominate, ensuring children consume enough fiber is crucial.
As parents, we can provide fiber rich foods for kids to help develop healthy eating habits from a young age. Incorporating any of these fiber foods for breakfast, lunch or dinner is a great step in cultivating healthy habits in your home.
In this collection, you will find a variety of high fiber meals and high fiber snacks for kids. Since the amount of fiber that children need varies, we are providing multiple options that you can select to meet individual needs.
This recipe round-up has something for everyone!
Our High Fiber Smoothie is made with blueberries, spinach, and bananas. This spinach smoothie is a superfood smoothie that is a nutrient powerhouse that is a simple and delicious way to get a high-fiber meal into your families diet.
Cottage Cheese Smoothie is a healthy and delicious breakfast option for your family. This kid-friendly smoothie is packed with all the good stuff your family needs to start their day off right. Cottage cheese provides protein to keep little bellies full, while blueberries and spinach offer important antioxidants and nutrients.
A simple orange smoothie recipe that tastes just like Orange Julius. Fresh oranges are pureed with milk and vanilla – a delicious way to get more fruit into your family! Turn it into an Orange Strawberry Smoothie by adding a handful of strawberries.
Boost your day with this high-protein, high-fiber smoothie! Packed with raspberries, mango, chia, and almond butter, it’s a delicious way to fuel up.
Our banana overnight oats feature mashed bananas, peanut butter, oats, and sweetened almond milk. This is a go-to breakfast the whole family will love and request time and time again. Enjoy hot or cold. Gluten-free.
Peanut butter overnight oatmeal is an amazing grab-and-go, protein-packed breakfast filled with fiber. These are overnight oats perfect for kids! Gluten-Free.
Banana seed chia pudding is a nutritious and satisfying breakfast dish consisting of milk, banana and chia seeds. This sweet dish is easy to prepare and ideal for hectic mornings. It is a gluten free and refined sugar free dish.
Banana Chia Pudding is so creamy, delicious and healthy. Enjoy this chia pudding for breakfast, as a snack or for dessert!
Make this healthy, rich, and creamy Chocolate Chia Pudding that is nutritious yet tastes like a dark chocolate mousse with a different texture. It makes the perfect breakfast for meal prepping or a snack on the go!
Oatmeal to go is DIY instant oatmeal packets that are quick and easy to make. You get full control over the flavors (along with the sugar content), and only need hot water to turn into a hot breakfast perfect for on-the-go, lunch boxes, or add milk and refrigerate for overnight oats. Gluten-free.
Making oatmeal peanut butter balls is a straightforward and delightful gluten-free treat. Using only five basic ingredients – oats, peanut butter, honey, and a few pantry essentials – kids can easily make a batch all by themselves. The end result is so scrumptious that it’s sure to disappear quickly!
These sunbutter energy balls use sunflower seed butter and pumpkin seeds for a protein-rich snack that's perfect for traveling or work. They're easy to make, gluten free, and allergy-friendly.
Begin your day with a nutritious Gluten-Free Morning Cookie bursting with seeds, unsweetened coconut, oats, dried fruit, nut butter, cocoa nibs, and bananas, providing a wholesome boost to your morning routine.
These easy vegan oatmeal cookies are perfect for when you’re craving a sweet snack! You can easily whip them up in just one bowl. A bit of flaky sea salt sprinkled over the top is all you need!
Babies and kids will love the taste of these soft and chewy 3-ingredient applesauce oatmeal cookies. Even better, parents will love how easy they are to make!
Black bean brownies are a healthy dessert that your kids will actually want to eat. Made with fiber-rich black beans instead of flour, these brownies are a delicious and nutritious treat that your kids will love!
3-ingredient Banana Oatmeal Bars are perfectly soft, nutty and sweet, yet they have no added sugar! They’re such a quick, easy, and healthy snack or breakfast for all ages. Baby-led weaning and toddler-friendly!
This easy fruit salad recipe can be made with your favorite fruits and is pulled together with a simple fruit juice dressing that compliments the sweet fruits you're using!
Wholesome chickpeas and mango salad, a plant based high protein salad bowl with an oil free dressing!
This creamy sweet potato hummus recipe takes traditional savory hummus and adds in the sweet taste of roasted sweet potatoes.
Chickpea Veggie Patties - vegan, nut-free and protein-rich round patties made with colorful vegetables, chickpeas, a blend of spices and fresh herbs.
A gluten free appetizer that is rich in protein, iron and fiber. Recipe includes both air fryer and stove top methods with step by step instructions!
Indulge in our Stuffed Pepper Casserole that seamlessly combines the rich flavors of classic stuffed peppers with the convenience of a one-pan skillet. Sautéed ground beef or turkey, vibrant bell peppers, and aromatic onions meld together in taste and texture. This skillet sensation is a comforting and hearty meal that your family will love.
This high protein pasta salad is a game-changer. It's fresh, comes together quickly, and packs a protein punch thanks to the chickpea pasta. In just under 30 minutes, you've got a dish that is not only refreshing, but delicious.
This Yellow Dal recipe is a cozy and satisfying Instant Pot vegetarian recipe. A family favorite where we mix up the dal, rice, and yogurt for a nourishing and fulfilling meal.
Sheet pan sausage and veggies is a quick and simple 20-minute meal. This healthy sheet pan dinner utilizes prepackaged chicken sausage combined with fresh veggies to get a healthy dinner on the table that kids love. Gluten-free.
Our Healthy Taco Casserole is a delicious and nutritious meal that the whole family will love! Made in under 30 minutes featuring ground turkey, black beans, and corn, this casserole is packed with wholesome ingredients and bursting with flavor. This dish is not only a breeze to prepare but also a surefire way to satisfy those taco cravings.
Vegan garbanzo bean soup, an easy and protein rich wholesome meal made in 30 minutes from start to finish.
Our Williams chili recipe is thick and flavor-packed. It features plenty of beef, tomatoes, and beans and makes enough to handle chili for a crowd. It’s a Midwest favorite. Gluten-free.
Sheet Pan Salmon with Potatoes and Broccoli combine simplicity and flavor in a single pan. This recipe features tender salmon fillets, golden-brown roasted potatoes, and vibrant broccoli florets, all brought together with a honey dill marinade.
Gluten-Free Minestrone Soup in the crockpot is a simple and nutritious meal that cooks all day. Made with a variety of dry beans, chicken stock, carrots, and spinach, this is a hearty dinner your family will love.
Green chili chicken soup is a 20-minute meal using leftover chicken or rotisserie chicken. This flavor-packed soup is made on the stovetop with plenty of green chilies and salsa Verde along with white beans. This is a one-pot soup recipe your family will love.
Stuffed pepper soup with sausage is a flavor-packed, 20-minute meal that kids love. Made with ground sausage, multicolored peppers, lots of tomatoes, and rice, this soup is a delicious way to get kids to eat more veggies. Gluten-free.
5 minute lentil soup literally takes 5 minutes to put all the ingredients into a pot. Then just let it simmer and you’ll have one of the most delicious, and easiest, soups you’ll ever have!
Our chicken sausage skillet is quick and easy, made in just 30 minutes. Chicken sausage, cubed potatoes, bell peppers, zucchini, and tomatoes are combined in this delicious skillet dinner that kids love.
Booyah is a hearty soup originating from my hometown of Green Bay, Wisconsin. It is a summertime staple that you simply must try. Here in Green Bay, we call it Chicken Booyah because it’s made with boiled chicken and a medley of fresh vegetables. This is my personal favorite recipe, it also happens to be my mother’s recipe that she gave me permission to share- so if you want an authentic Green Bay Booyah recipe, you’re in the right place.
Sheet Pan Chicken Thighs and Veggies recipe is a colorful and convenient dish designed to please kids and busy parents alike. Crispy bone-in chicken thighs and an array of roasted vegetables including broccoli, tomatoes, and peppers, come together on a single pan, offering a balanced meal that’s both nourishing and flavorful. With minimal prep and cleanup this is a wholesome dinner perfect for school nights.
Our ground beef and bean burrito is a kid-approved delight that caters to both simplicity and taste! Crafted with a blend of savory ground beef, hearty refried beans, and a generous layer of cheese, it’s an easy-to-make dinner that fits seamlessly into various occasions.
Crockpot Refried Beans are made from dry beans in your crockpot or slow cooker. These vegetarian refried beans work as a side dish or used in your favorite recipes. Gluten-free.
Our bean and cheese burrito is a quick and easy vegetarian camping meal. Packed with refried beans and cheese, this is a kid favorite. Gluten-free.
Easy crock pot baked beans are a simple and delicious side dish that’s cooked all day. This recipe uses dry beans and makes enough for a large group or you can freeze the extras. Gluten-free.
Tips on How to Sneak Fiber into Child’s Diet
Here are 5 tips to add more fiber to your kids’ diet without them even knowing!
- Introduce Whole Grains: Swap refined grains for whole grains such as quinoa, brown rice, certified gluten free oats and cereals. You can also opt to mix half and half such as quinoa with white rice.
- Slice Produce: Fruits and vegetables are excellent sources of dietary fiber that can often be intimidating to younger kids. Slice or chop into fun shapes or blend into smoothies, salads or main dishes to make produce more appealing.
- Puree Ingredients: Add pureed high fiber foods such as vegetables to sauces, soups or casseroles. This is a great way to boost fiber content without altering the flavor or texture of the dish.
- Offer High-Fiber Snacks: Offer snacks such as fresh fruits, raw vegetables or hummus in combination with your kids’ favorite snacks.
- Lead By Example: Set a positive example by incorporating fiber-rich foods into your own meals and snacks. High fiber foods for toddlers are just as important for parents and older children.
If you enjoyed any of the recipes make sure to leave a comment below! Then follow me on social media and tag #createkidsclub if you make the recipe. I love seeing what you come up with!
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