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5 min read

Healthy Prebiotic Fiber Snack Recipes for Kids & Adults

Posted Oct 26, 2021 Updated Mar 15, 2024

Being busy and staying healthy don't always mesh well together, especially as a parent with a never-ending to-do list. And one of those repeating to-do list items is packing snacks in your kid's lunch box.

We get it! It's tempting to reach for those easy, unhealthy options. But any snack high in sugar and low in fiber is going to leave the kiddos (and you!) hungry and unsatisfied. Not to mention deficient in must-have nutrients!

By choosing snacks high in prebiotic fiber, you can keep your kids full, energized, and happy all day long. But what are some high-fiber snack options?

Lucky for you, we have a registered dietitian on hand who came up with a few healthy, prebiotic fiber snack recipes that she makes for herself and her own kids. And the best part? They don't take long to make.

So, dig into these fiber-filled, gut health-promoting snacks!

What is Prebiotic Fiber?

But first things first, what do we mean when we say prebiotic fiber? Prebiotics are non-digestible fibers that the beneficial bacteria in your gut need to survive.

As a major food source for those good-for-you bacteria, prebiotics play an important role in keeping you and your kids healthy. Adding more prebiotics to your diet is a great way to support your overall health.

Curious to learn more? Head to our blog on prebiotic fiber benefits and high-fiber food ideas. 

3 Easy & Healthy Prebiotic Fiber Snack Recipes

No-Bake Prebiotic Oat Energy Balls

  • Makes 14 energy balls
  • Serving size: 2 energy balls


  • 1 ¼ cups old fashioned oats
  • 2 tablespoons flaxseeds
  • ½ cup almond butter
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon kosher salt
  • ¼ cup cacao nibs


1. Place all the ingredients in a large mixing bowl and stir to combine. The dough should be sticky and hold together. If the dough seems too dry, add a bit more almond butter. If it seems too wet, add a bit more oats.

2. Place the bowl in the refrigerator for 30 minutes to set, this will make the balls easier to roll out.

3. Remove the bowl from the refrigerator and portion the dough into balls of desired size (about 1 inch in diameter).

4. Store leftover energy balls either in a stasher bag or an airtight container. Energy balls call be stored in the refrigerator for up to 2 weeks or the freezer for up to 3 months.

5. Eat and enjoy! And pair energy balls with your favorite OLIPOP flavor for a prebiotic packed snack.

Autumn Sweet and Savory Pistachios

  • Makes 2 cups
  • Serving size: ¼ cup

  • 2 cups raw pistachios, shelled
  • 1 Tbsp. olive oil or olive oil spray
  • 2 Tbsp. brown sugar
  • ½ tsp. cinnamon
  • ½ tsp. salt
  • ¼ tsp. smoked paprika
  • Other items needed: Baking pan and parchment paper


1. Preheat the oven to 375 degrees F. Spread the pistachios on a baking sheet in a single layer.

2. As the pistachios roast, blend seasoning ingredients together in a small bowl including the brown sugar, cinnamon, salt and smoked paprika.

3. Drizzle the pistachios with olive oil first, then toss the pistachios with the blended seasoning. Roast in the oven for 10-12 minutes, tossing halfway through.

4. Remove nuts from the oven and let them cool for at least 30 minutes before storing in a Stasher Bag or another airtight container. Enjoy.

Mushroom Naan Flatbread Pizza

  • Makes 1 flatbread
  • Serves 4 Serving size: 1 slice


  • 1 whole-wheat Stonefire naan original flatbread
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup shredded hard cheese of your choice (asiago, parmesan, gouda, etc.)
  • ½ cup white button mushrooms (cleaned, peeled, and sliced)


1. Preheat the oven to 350F.

2. While the oven is preheating, sauté the white button mushrooms on a pan with olive oil until they turn brown and juices release. Set aside and cool.

3. Paint the naan bread with olive oil and top with cheese and mushrooms.

4. Place in the oven for 8-10 minutes until the crust is golden.

5. Let the pizza cool and slice into pieces. Serve with a handful of your favorite veggies and a Greek-yogurt based dip.

Tip: This pizza pairs well with a can of our Vintage Cola. Curious about other amazing soda food pairings? Head to our blog for ideas!

Cheat Sheet
  • In this blog, our registered dietitian shares three healthy, prebiotic fiber snack recipes that she makes for herself and her own kids.
  • By choosing snacks high in prebiotic fiber, you can keep you and your kids full, energized, and happy all day long.
  • Pair these snack recipes with your favorite OLIPOP flavor for the ultimate prebiotic packed snack.
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