10 Fiber-Rich DASH Diet Snack Recipes

Crispy Chickpea and Avocado Toast

A delightful mix of flavors and textures, this toast makes for a satisfying, fiber-rich snack.

Ingredients:

• 1 slice whole-grain bread
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 avocado
• 1 tablespoon olive oil
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh lemon juice

Cooking Method:

1. Preheat the oven to 400°F (200°C).
2. Toss chickpeas with olive oil, paprika, salt, and pepper, then spread on a baking sheet.
3. Roast chickpeas for 20-25 minutes until crispy.
4. Toast the bread slice until golden brown.
5. Mash avocado with a fork, adding a squeeze of lemon juice, salt, and pepper.
6. Spread the mashed avocado on the toast and top with crispy chickpeas.

Lentil and Spinach Dip

This protein-packed dip is a perfect partner for whole-grain crackers and raw veggies.

Ingredients:

• 1 cup cooked lentils
• 1 cup fresh spinach leaves
• 2 tablespoons Greek yogurt
• 1 garlic clove, minced
• Salt and pepper to taste
• 1 tablespoon lemon juice

Cooking Method:

1. In a food processor, blend lentils and spinach until smooth.
2. Add Greek yogurt, garlic, lemon juice, salt, and pepper, blending until well combined.
3. Serve with your choice of whole-grain crackers or sliced veggies.

Quinoa and Black Bean Salad Cups

These bite-sized salad cups are bursting with flavor and nutrients, perfect for a snack or appetizer.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, drained and rinsed
• 1/4 cup cherry tomatoes, halved
• 1/4 cup corn kernels
• 1 small avocado, diced
• 2 tablespoons lime juice
• Fresh cilantro, chopped

Cooking Method:

1. Mix quinoa, black beans, tomatoes, corn, and avocado in a large bowl.
2. Add lime juice and cilantro, tossing gently to combine.
3. Spoon the mixture into small lettuce leaves or mini phyllo cups for serving.

Sweet Potato Hummus

Rich and creamy, this hummus adds a sweet twist to the classic recipe, perfect for dipping.

Ingredients:

• 1 medium sweet potato, peeled and cubed
• 1 can chickpeas, drained and rinsed
• 2 tablespoons tahini
• 1 tablespoon olive oil
• 1 garlic clove
• Salt and pepper to taste
• 2 tablespoons lemon juice

Cooking Method:

1. Boil sweet potato cubes until tender, about 10 minutes.
2. In a food processor, combine sweet potato, chickpeas, tahini, olive oil, garlic, lemon juice, salt, and pepper.
3. Blend until smooth and creamy, adjusting seasoning as necessary.
4. Serve with pita chips or veggie sticks.

Berry Oat Bars

These chewy bars are a fiber-rich treat that satisfies your sweet tooth with minimal added sugar.

Ingredients:

• 2 cups rolled oats
• 1 cup mixed berries (fresh or frozen)
• 1/4 cup honey or maple syrup
• 1/4 cup almond butter
• 1 teaspoon vanilla extract

Cooking Method:

1. Preheat the oven to 350°F (175°C).
2. In a saucepan, heat almond butter and honey until melted and well combined.
3. In a bowl, mix oats, berries, vanilla, and the almond butter mixture.
4. Press the mixture into a lined baking dish.
5. Bake for 20-25 minutes until golden brown.
6. Let cool before slicing into bars.

Savory Kale Chips

These homemade kale chips are a crunchy, guilt-free snack packed with nutrients and fiber.

Ingredients:

• 1 bunch kale, washed and torn into bite-sized pieces
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon garlic powder

Cooking Method:

1. Preheat the oven to 300°F (150°C).
2. In a bowl, toss kale pieces with olive oil, salt, and garlic powder.
3. Spread kale in a single layer on a baking sheet.
4. Bake for 15-20 minutes until crispy, checking to prevent burning.

Chia Seed Pudding

A creamy and versatile pudding that can be customized with your favorite toppings for a fiber-rich snack.

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 teaspoon vanilla extract
• 1 tablespoon honey or maple syrup
• Fresh fruit for topping

Cooking Method:

1. In a bowl, whisk together chia seeds, almond milk, vanilla extract, and sweetener.
2. Cover and refrigerate for at least 2 hours, or overnight, until thickened.
3. Serve chilled with your choice of fresh fruit toppings.

Roasted Edamame and Almond Mix

A savory snack mix that combines the crunch of almonds with the protein and fiber of edamame.

Ingredients:

• 1 cup shelled edamame
• 1/2 cup raw almonds
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil

Cooking Method:

1. Preheat the oven to 350°F (175°C).
2. Toss edamame and almonds with soy sauce and sesame oil.
3. Spread on a baking sheet and roast for 15-20 minutes, stirring occasionally, until golden brown.

Apple and Peanut Butter Sandwiches

These mini apple sandwiches are a sweet and crunchy snack that’s perfect for on-the-go.

Ingredients:

• 1 large apple
• 2 tablespoons natural peanut butter
• 1 tablespoon granola

Cooking Method:

1. Core the apple and slice it into thick rounds.
2. Spread a layer of peanut butter on half of the apple slices.
3. Sprinkle granola over the peanut butter and top with remaining apple slices to form sandwiches.

Whole Wheat Banana Muffins

These hearty muffins are packed with fiber and deliciously moist, perfect for a quick snack.

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup rolled oats
• 2 ripe bananas, mashed
• 1/3 cup honey
• 1/4 cup unsweetened applesauce
• 1 teaspoon baking powder

Cooking Method:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix flour, oats, and baking powder.
3. In another bowl, combine bananas, honey, and applesauce.
4. Add the wet ingredients to the dry, stirring until just combined.
5. Spoon batter into muffin tins and bake for 18-20 minutes until a toothpick comes out clean.