16 high-fibre recipes kids will love

Give peas a chance with a thick bowl of pea and bean soup. Green soup may be a hard sell for your young one, but they will love garnishing the dish with crumbled bacon and a swirl of sour cream.

The green and white combination team up to deliver all sorts of great nutrients. Green peas are high in fibre, vitamin A, and vitamin K. White beans are excellent sources of fibre and protein.

Get the recipe: Green Pea and White Bean Soup

Chia seeds are the best. They’re perfectly adaptable and will be your new go-to in the morning. Set this pudding overnight for those early wake-ups when you roll out of bed, it's that easy!

Plus, this tiny seed has so much fibre it’s not even funny, 9.8 grams per serving, to be exact. Garnishing your dish with plums, coconut, or other seasonal fruit will add some more great fibre sources!

Get the recipe: Coconut Chia Seed Pudding

Minimum prep for maximum payoff: a warm, hearty bowl of chili to slurp up at lunch. Since this chili makes six servings you can cook on the weekend and have enough for a couple of lunches during the week. A tip for making this dish ahead of time is to cool and pack the chili in a large container and stir in the beans later when it is ready to be served.

One cup of beans offers an absurd 15 grams and one cup of lentils is 17.9 grams. Each makes for an excellent source of fibre and protein. Peppers in chilli also boost your serotonin levels, giving you that extra boost to get through the day!

Get the recipe here: Make-Ahead Lentil Chili

Squash is so sweet and delicious that your kids won’t even realize they are enjoying a ton of nutrients. Who doesn’t love to indulge in some maple syrup? One cup of squash provides seven grams of fibre! Using one cup of quick oats also gives this dish an extra four grams of fibre.

This orange meal is inseparable from fall vibes. The warm baked squash is perfect for those cold nights inside.

Get the recipe: Spiced Apple Oatmeal in Squash Rings

Kids often smile when they see this pie stuffed into a round dish. But wait… where is the potato? Add sneaky sources of fibre by swapping heavy potatoes with hearty vegetables.

One cup of cauliflower has two grams of fibre! A half cup of peas has 4.3 grams of fibre to make things even more dense.

Get the recipe: Shepherd’s Pie with Cauliflower Mash

Packed with oats, pecans, apricot, sunflower seeds and dried cranberries, this snack delivers a protein and fibre one-two punch! What more could you ask for?! An ounce of pecans has 2.7 grams of fibre while two apricots have 1.5 grams.

Add the sweet to the salty by sprinkling this granola over your favourite yogurt. While yogurt is known for having no fibre at all, make your snacks that much more nutritious with our granola!

Get the recipe: Maple-Olive Oil Granola

Is it movie night tonight in your household? Are you going out to the movies but want a break from the oily buttery theatre popcorn? Try our kettle corn recipe. Three cups of it will get you four grams of fibre!

Making this delicious treat only takes 15 minutes, which may be 15 minutes too long for your kids who want their paws on it.

Get the recipe: Cinnamon Toast Kettle Corn

Oatmeal and meat? Your kids won’t suspect a thing. These muffins are perfect candidates for any meal, cutting your cooking time in half for a regular meatloaf. You can pair this dish with some mashed potatoes for a hearty lunch!

The horseradish frosting can be garnished with different types of herbs. Be sure to add your favourite. Horseradish is very low in calories and adds an extra 0.5 grams per tablespoon of fibre to an already rich meal.

Get the recipe: Oatmeal Meat Loaf Muffins With Horseradish Frosting

Spend your summer adventures hassle-free with this easy-to-make wrap! Small enough to stuff in a bag or plastic container, this snack has a refreshing taste on a warm day.

Want to keep it even more simple? Skip the wrap all together and eat pear slices swaddled up in a salty slice of prosciutto. A medium-sized pair packs a large-sized punch with 6 grams of fibre!

Get the recipe: European Wrap

Turn a solely high-carb meal into a high-fibre one as well. This pasta is perfect for your easy weeknight dinner. One cup of whole wheat pasta gets you six grams of fibre. The red pepper will also net you 2.1 grams of fibre per 3.5 ounces!

Using thin pesto with pasta cooking water, stock, butter, or cream is a good option if your child is just learning to like the recipe.

Get the recipe: Whole Wheat Pasta with Kale and Red Pepper Pesto

Grilled cheese is always a fun and easy lunch option. With our recipe, we made a few minor tweaks to the classic. You never knew you ever would have wanted a pear paired with cheese. A single medium pair contains a whopping six grams of fibre!

Smother these ingredients together with healthy multigrain bread or challah and eat up! This may be the quickest source of fibre ever.

Get the recipe: Pear and Brie Grilled Cheese

Take fibre with you wherever you go with these delicious muffins. With squishy blueberry and candied ginger, they’re hard to pass up. Muffins are great whenever you have downtime on the weekend and are looking to destress with some baking. This 20-minute recipe will be sure to impress your family in no time at all.

One cup of blueberries gives you 3.6 grams of fibre, surprising for a sweet treat! Ginger is also proven high in gingerol which has potent anti-inflammatory and antioxidant properties. All in all, very good for you.

Get the recipe: Blueberry-Ginger Muffins

Make your next burger night one that is rich in fibre! This chickpea patty is packed with many great high-fibre sources. For one tablespoon, flax seeds get you two grams of fibre. Quinoa has five grams of fibre for one cup!

Don’t need all the burgers tonight? Place them on a plastic wrap-lined tray, freeze them in a single layer, then transfer them to a sealed bag. Defrost in the fridge before frying.

Get the recipe: Chickpea Burgers

Prepare for 10 minutes, practically forget about them in the fridge, then boom, you have delicious seed bars for a week’s worth of high-fibre snacking! You only need five ingredients to make this healthy and portable snack.

100 grams of dates nets you seven grams of fibre, while the same portion of cranberries gives you 4.6 grams of fibre!

Get the recipe: Fruit and Sunflower Seed Bars

For a high-fibre diet, you always need a good strategy. So why not your strategy be filled with strata? This dish is customizable. You can have it as an instant dinner option by covering the strata tightly with plastic wrap and refrigerating overnight. Let it come to room temperature before baking. You can even cut up thin pieces of squash that disappear into the strata to hide it from your kids!

One cup of squash has seven grams of fibre. Did we mention that it has an irresistible sweet, buttery taste as well?

Get the recipe: Summer Squash Strata

Okay, wait, hear us out. We know broccoli is a hard sell for any child, but roasting it tells another story. Something magical happens in the oven: The florets get crispy, the stems tender—and there are some natural sugars showing off.

Broccoli has your back. With about 2.4 grams per cup, trying it roasted may be the best cooking hack you have in your repertoire.

Get the recipe: Zesty Roasted Broccoli

Read more:
9 healthy quinoa recipes
8 tasty lentil recipes
10 vegetarian meals packed with protein