Pediatric Dietitian-Approved High-Fiber Recipes for Kids

High-Fiber Energy Bites

If you’re a parent, you know the struggle—finding snacks your kid will actually eat that also support their digestion. Between picky preferences and busy schedules, getting enough fiber in can feel like a challenge. That’s why these high-fiber energy bites are a go-to: they’re quick, no-bake, customizable, and packed with ingredients that help support healthy, happy tummies.

These simple no-bake bites are an easy way to add fiber, calories, and healthy fats to kids’ snacks.
They also make a great hands-on activity for little helpers!

Yield: 18 bites

Ingredients

Base dough

• 1½ cups rolled oats

• 1 cup creamy unsweetened peanut butter (salted or unsalted)

• ¼ cup ground flaxseed

• ¼ cup chia seeds

• 2 tbsp honey (optional)

Optional “fun & flavor” mix-ins/coatings

• Shredded coconut

• Sprinkles

• Chopped nuts

• Mini M&Ms

Instructions

1. Mix the base dough.
In a bowl, combine oats, peanut butter, ground flax, chia seeds, and honey (if using). Stir until fully combined.

The mixture should be sticky, depending on the type of peanut butter used, or if you choose to use honey. If it feels too dry, add 1 teaspoon of water or milk to help it come together.

2. Scoop and roll.
Use a tablespoon to scoop the mixture. Roll into balls with your hands. This is a great step for kids to help with!

3. Add toppings.
Roll each ball in your chosen mix-in (coconut, sprinkles, chopped nuts, or mini M&Ms). Gently press so the coating sticks.

4. Chill.
Place the bites on a plate or baking sheet and refrigerate for 1–2 hours, or until firm.

Nutrition Information (base recipe)

Per bite (recipe makes 18):

• Calories: 132

• Total Fat: 8.9 g

• Saturated Fat: 1.7 g

• Trans Fat: 0 g

• Cholesterol: 0 mg

• Sodium: 3 mg

• Total Carbohydrates: 10.7 g

• Dietary Fiber: 3 g

• Total Sugars: 0.1 g

• Added Sugars: 0 g

• Protein: 4.9 g

• Calcium: 29 mg

• Iron: 0.8 mg

• Potassium: 143 mg

* Nutrition facts may vary based on ingredients used *

Note from the Dietitian

Fiber helps support healthy digestion, stool consistency, and the gut microbiome. But many high-fiber foods like veggies, legumes, and whole grains can be harder for kids (especially picky eaters) to accept.

These bites are an easy way to bridge that gap. You might notice we suggested fun toppings like chocolate chips, sprinkles, or mini M&Ms and wonder “why is a dietitian suggesting M&Ms for kids?”

Adding a small amount of a familiar or preferred food can make new foods feel safer and more approachable for kids. When we combine a preferred food with something more nutrient-dense, it often increases the chance that a child will try it.

If your kiddo doesn’t need that support, you can absolutely keep it simple with options like coconut, hemp hearts, or dried fruit.

Serving Size

Recommended serving size for a kid snack = 2 bites

This will provide:

• 264 calories

• 6g fiber

• 10g protein

Here’s an idea for a simple, refreshing smoothie to support hydration, fiber intake, and overall digestion! 

Ingredients:

1 cup coconut water 

1 kiwi (with skin on, washed)

¼ cup raspberries (fresh or frozen)

2-3 tbsp cashews (can soak overnight if not using a high-powered blender, but not necessary) 

1-2 tsp chia seeds or flax seeds (optional)

Honey (adjust to taste)

 

Pediatric Dietitian-Approved High Fiber Smoothie

Instructions

1. Add all ingredients to a blender. Blend until smooth.

2. If the texture is too thick, add a splash more coconut water and blend again. If it’s too thin, you can add a few more cashews or a small amount of frozen raspberries to thicken.

3. Taste and adjust honey as needed. Serve immediately.

Why These Ingredients Work:

• Kiwi provides both soluble and insoluble fiber, along with actinidin, an enzyme that helps support gut motility.

• Raspberries are one of the highest fiber fruits and contain polyphenols that help nourish beneficial gut bacteria.

• Cashews add creaminess along with magnesium, a mineral that supports muscle function (including the muscles involved in bowel movements!)

• Chia/flax provide bonus soluble fiber, which can help support stool softness.

• Coconut water supports hydration and contains electrolytes like potassium, which helps with fluid balance.

• Honey: If your child enjoys tart flavors, you may not need to add this, but for some kids, a touch of sweetness helps balance it out! 

Note from the dietitian:

Any extra smoothie can be poured into popsicle molds and frozen for a simple, kid-friendly treat for later!