Finding high-fiber foods that your toddlers will actually eat can be a challenge, but it doesn’t have to be! In this roundup we’ve gathered a variety of nutritious, high-fiber foods that are perfect for little ones. From colorful fruits and veggies to fiber-packed snacks, these easy and tasty options will help support your toddler’s digestion while keeping mealtime fun and stress-free.
Introducing high fiber recipes at breakfast, lunch and dinner is a great way to not only support digestion but keep your little ones full throughout the day. Foods such as oatmeal, berries, apples, sweet potatoes, broccoli and beans are excellent sources of fiber. Plus, they can easily be incorporated into meals or snacks toddlers love.
For example, mixing berries into yogurt, adding mashed beans to quesadillas or making homemade sweet potato fries. Even serving up fruits like apple slices with a dollop of yogurt for dipping or roasted vegetable sticks can be an easy way for toddlers to eat independently. Fiber rich foods can also offer additional nutrients, like vitamins and antioxidants, making them an important part of a balanced, nutrient-dense diet.
You will quickly find creative ways to encourage even the pickiest of eaters to fill their plates with high fiber foods. Plus, adding colorful foods and experimenting with simple ingredients can help make meals and snacks more appealing to toddlers. When fiber-rich foods become part of family meals in an enjoyable way, toddlers are more likely to embrace them with excitement and curiosity!
Start your day off right with a hearty bowl of high-fiber Oatmeal with Flaxseed, blended with the comforting flavors of vanilla and maple syrup. This nutritious breakfast not only satisfies your taste buds but also provides essential nutrients to fuel your day. The combination of oats and flaxseed delivers a powerful punch of fiber, promoting digestive health and keeping you feeling full and satisfied until your next meal. It’s a great way to get more fiber into your toddlers to teens.
Our blueberry spinach smoothie is a delicious way to get extra veggies in your day, this spinach smoothie is a great choice! Packed with frozen blueberries, yogurt, and milk the spinach isn’t even noticeable. Gluten-free.
Our easy healthy High Fiber Smoothie recipe is made with blueberries, leafy greens, and bananas. This fruit smoothie is a superfood powerhouse that is the perfect way to get high-fiber ingredients into your family’s diet. It’s a great addition with wholesome ingredients to add to your daily routine.
This delicious and nutritious protein fruit smoothie is a great way to fuel your kids’ day. Packed with vitamins, minerals, and protein, it’s a delicious and satisfying way to start the morning, recharge after school, and enjoy post workout. Plus, it’s super easy to make!
Our High Protein Smoothie Bowl is nutritious, delicious, and is a teen favorite! Packed with protein, fresh flavors, and creamy goodness, it’s the perfect way to start your day or refuel after a workout. Ready in just a few minutes, this smoothie bowl will keep you full and satisfied for hours.
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.
Peanut butter overnight oats is an amazing grab-and-go, protein-packed breakfast filled with fiber. These overnight oats for kids or toddlers are easy for grab and go breakfasts or for busy mornings! Our Overnight Oatmeal combines peanut butter, flax seeds, milk and oats to create a breakfast meal that is nutritious and delicious. It will become a breakfast staple in your home!
Pumpkin Pie Overnight Oats are a nutritious and easy-to-make breakfast that kids love. Packed with wholesome ingredients and bursting with fall flavors, this recipe is sure to become a family favorite. Plus, it’s a great way to sneak in some extra nutrients!
Boost nutrition in your child’s breakfast routine with our Kid-Friendly Protein Baked Oatmeal. Packed with certified gluten-free oats, vanilla protein powder, blueberries, and the added goodness of flax seeds, this easy breakfast recipe is designed to make mornings more nutritious. Easy to make and customizable, it’s the perfect way to start the day.
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.
Gluten-free granola is a healthy and delicious breakfast or snack option. Packed with nutritious ingredients like nuts, seeds, and dried fruit, this granola is not only delicious but also perfect for anyone with a gluten sensitivity or celiac disease. Plus, it’s easy to customize to your tastes by adding your favorite ingredients. Whip up a batch and enjoy it with yogurt, milk, or just on its own for a tasty and satisfying snack.
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!
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.
Roasted broccoli and carrots are a simple flavor-packed side dish that kids love! We use simple seasonings and top with freshly shredded parmesan cheese. Gluten-free.
Roasted frozen vegetables will quickly become your go-to veggie side. Kids love the flavor of roasted vegetables and moms love the simplicity of pouring a bag of frozen veggies onto a tray and baking.
Green beans for kids start with sauteed green beans and are drizzled with a peanut butter satay that will have your whole family requesting green beans all the time. A healthy side dish perfect for kids that’s gluten-free.
Learn how to make sweet potatoes in crock pot. It is a simple and delicious dinner side that can’t get any easier. Simply wash the potatoes and let them bake all day.
Our air fryer sweet potato chips are a delicious snack or side dish made with 3 ingredients in just 30 minutes. Learn how to air fry sweet potatoes with minimal ingredients, effort and time to create a nutritious recipe that everyone will rave over. Fresh sweet potatoes are sliced before air fried to perfection.
Air fry frozen Brussels sprouts for a quick and effortless side dish any night of the week. Begin by grabbing those Brussels sprouts directly from the freezer, giving them a toss with some olive oil, fresh garlic, salt, and pepper, then let the air fryer work its magic until they reach crispy and golden perfection.
Air fryer potato skins are a simple and delicious appetizer that’s perfect for game days or parties. Cooked potatoes are cut in half, the flesh is scooped out, it’s brushed with oil, air fried, then cheese is added and melted. We topped with sour cream, guacamole, and red pepper flakes but you swap for your favorite toppings. Gluten-free.
Get ready to savor some seriously delicious air fryer baked sweet potatoes – a super easy side dish that’s good to go in just 35 minutes. Sweet potatoes are brushed with a little olive oil, a dash of salt, and into the air fryer they go. What comes out? Crunchy on the outside, melt-in-your-mouth on the inside, and trust me, they will be come a favorite way to prepare sweet potatoes.
Learn how to cook frozen mixed vegetables that taste amazing and take under 10 minutes from start to finish. Browned butter, garlic, and dry ranch dressing add a huge flavor boost to plain veggies that have kids asking for seconds!
Gluten-Free Sweet Potato Muffins are a delicious, simple way to pack extra veggies into your kids. Flavored with cinnamon and pumpkin pie spice, these are a kid favorite. They freeze well for grab-and-go snacks. Gluten-free, dairy-free.
Baked sweet potato slices are tossed in melted butter, brown sugar, and cinnamon then baked into a caramelized sweet potato dish that kids love! A simple and delicious kid-friendly side dish for dinner any night of the week. Gluten-free.
Sweet potato and butternut squash soup is the quintessential fall comfort food, perfect for warming your soul on crisp autumn evenings. In just 30 minutes, you can whip up this delicious soup that bursts with rich, earthy flavors and a subtle touch of heat.
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.
Chocolate date energy balls - a decadent sweet treat made with just 6 ingredients and comes together in 10 minutes.
Prune energy balls are the perfect grab-and-go snack for both kids and adults. Packed with fiber and just 4 ingredients, these will become a go-to healthy energy ball recipe in your home.
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!
Our Veggie Nuggets are a tasty and healthy snack or meal option. Made with broccoli and carrots these delicious bite-sized nuggets are packed with nutrients and flavor, making them the perfect choice for both kids and adults. They’re easy to prepare and can be enjoyed on their own or with your favorite dipping sauce.
Roasted butternut squash with cranberries and walnuts is the perfect complement to any holiday table. Squash is roasted with butter, sugar, and spices caramelizing as it bakes. The cranberries soften and the walnuts roast adding a delicious crunch to the casserole.
Discover the easy steps on how to microwave butternut squash for versatile cooking options. This microwaved butternut squash can serve as a base for various dishes.
Introducing Maple-Glazed Roasted Butternut Squash to your family is a fantastic way to acquaint them with this delicious vegetable. With a mere four ingredients, this dish is incredibly straightforward, and its caramelized notes are a hit with kids.
Roasted Acorn Squash slices are a simple and delicious way to serve squash to kids. Acorn squash is sliced then seasoned with a butter and brown sugar glaze and baked to perfection! Learn how to cook acorn squash in just a few simple steps.
Get ready to enjoy the simplicity of our Crockpot Butternut Squash Soup, featuring the creamy goodness of coconut milk. Whether you’re dealing with a crazy weeknight or just chilling on the weekend, this soup’s got your back. It’s loaded with good stuff like fresh butternut squash, sweet apples, carrots, fragrant sage, and that oh-so-cozy coconut milk, making it flavor packed and dairy-free.
Indulge in the wholesome goodness of our crock pot pumpkin soup, a fusion of beans, tomatoes, and pumpkin that harmoniously melds flavors, similar in flavor to chili. This hearty, meatless soup simmers effortlessly all day, ready for serving at dinner without any fuss. Plus, it’s gluten-free, making it accessible to all.
Savor the goodness of roasted butternut squash with brown sugar and butter, the ultimate hit with kids as a side dish. Plus, it’s a breeze to whip up in just 35 minutes, and it’s totally gluten-free!
These Sweet Potato and Chickpea Patties are a delightful combination of roasted sweet potato, chickpeas, and aromatic spices.
Red Lentil Cottage Pie—the perfect family meal and ultimate comfort food. Whether you're looking to feed the family on a budget or want a dish suitable for both you and your baby, this pie ticks all the boxes.
With lots of fresh fruity flavor, these Mango Muffins are perfect for a fun breakfast treat! Tender, citrus-y, and delicious, you’ll love making a batch of these muffins to enjoy as snacks or during a special brunch.
Do you find yourself endlessly scrolling through breakfast options only to end up with the same old cereal or toast? Let’s shake up your morning routine with something unexpected: delicious and chewy High Fiber Breakfast Cookies!
Make it peanut butter jelly time, ALL the time! These peanut butter and jelly muffin filled with chia seed jam are perfect for breakfast, snacking or a sweet treat. Made with whole grains so it’s packed with filling fiber.
These easy Cashew Sesame Bars or squares are simply delicious. They're entirely gluten-free, dairy-free and easy to make Paleo-friendly too. Plus, everyone in the family will love them!
Oatmeal date bars are an easy and tasty dessert with no added sugar, gluten free, dairy free, and vegan friendly!
Vegan Edible Cookie Dough is the perfect appetizer for your sweet tooth. This vegan cookie dough recipe is made with natural ingredients and goes perfectly with fruit, chocolate and graham crackers, making it one of the best healthy vegan desserts!
Nut free granola bars are packed with whole ingredients, sweetened with dates, and maple syrup, soft, chewy, and delicious.
Our gluten-free granola bars are free from oats. These cereal bars are made with Chex cereal, toasted coconut chips, peanut butter, honey, and chocolate chips. These are made in the microwave and are a kid favorite!
Once touted as a 6-week Bran Muffin Recipe or Refrigerator Bran Muffins, this same muffin batter could be stored in the refrigerator for up to a month and a half so fresh muffins could be baked up each morning!
For even more ideas beyond these fiber rich foods for toddlers, check out 40 high fiber foods for kids!
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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