10+ High-Fiber 3-Ingredient Snack Recipes

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On July 4, 2025

Need a quick and delicious snack? Add these recipes to your menu ASAP! Three ingredients (not including staples like salt, pepper and oil) are all you’ll need to enjoy them. Plus, they have at least three grams of fiber per serving, which can help promote regular bowel movements, increase healthy gut bacteria and support healthy weight loss. Try options like our Crunchy High-Protein Quinoa Bites and Peanut Butter & Pomegranate Toast for a tasty bite that will help you feel your best.

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Crunchy High-Protein Quinoa Bites

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

These crunchy quinoa bites are a delicious snack packed with puffed quinoa and almond butter, offering a satisfying crunch and a boost of plant-based protein. Similar to popcorn, puffed quinoa has been heated until it pops, creating a light, crispy texture that works perfectly in this healthy snack.

Peanut Butter & Pomegranate Toast

ted + chelsea cavanaugh

For all the flavor of a classic PB&J without the added sugar, just reach for the real deal—fresh fruit. You still get a little natural sweetness and enough juiciness to combat peanut butter’s stick-factor, plus some extra fiber. Padma Lakshmi—who shared this recipe when she guest-edited EatingWell Magazine—loves a combo of peanut butter and pomegranate arils (and her Instagram followers went crazy for it too), but you can replicate the formula with whatever nut butter and fruit you love.

Everything-Seasoned Almonds

Jennifer Causey

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

Kale Chips

Christine Ma

Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don’t overcrowd the baking pans.

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 into 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.

Microwave Popcorn

Casey Barber

Learn how to make popcorn in the microwave for a quick, fuss-free snack. You can make popcorn in a brown paper bag or in a bowl—get instructions for both methods below. Once the kernels are popped, you can add any seasonings you want for a sweet or salty snack.

Raspberry-Jam Bites

Sara Baurley

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.

Homemade Oven-Dried Strawberries

Photography / Caitlin Bensel, Styling / Emily Nabors Hall / ulia Bayless

These homemade oven-dried strawberries have a deeply fruity, sweet-tart flavor you can savor just by turning on your oven. Enjoy them on their own, add them to trail mix or use them as a topping to yogurt or ice cream.

Fruit & Yogurt Smoothie

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

Peanut Butter & Hemp Banana

Johnny Autry

Hemp hearts add texture and nuttiness to this easy three-ingredient snack. Either creamy or crunchy peanut butter works well here.

Crunchy Roasted Chickpeas

Diana Chistruga

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

High-Fiber Guacamole Snack Jar

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

A healthy, zesty snack is never far away when you stack red bell pepper strips, pepper Jack cheese and guacamole in a mason jar. Swap the pepper Jack with regular Jack or Cheddar cheese to cut the heat. To bulk up this snack, add pretzels, crackers or tortilla chips alongside.

Cottage Cheese Snack Jar with Fruit

Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,

Create a creamy on-the-go snack by combining protein-packed cottage cheese with sweet chopped peaches. When peaches are out of season, opt for frozen or experiment with an alternative such as chopped strawberries or orange segments. Elevate the flavor profile by adding a hint of vanilla extract or cinnamon to the cottage cheese. For those with a sweet tooth, a drizzle of honey or maple syrup is the perfect finishing touch.