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15+ Make-Ahead Snack Recipes to Help You Poop

Samira Vishwas | May 10, 2025 12:24 PM CST

If constipation has you in a bind, these healthy snack recipes can help loosen things up! With at least 3 grams of fiber per serving, these easy bites are satisfying ways to help keep you regular. Plus, they’re ideal for making ahead of time, meaning you can have a quick snack ready to go whenever you need. Try options like our Strawberry-Almond Butter Energy Cups and Lemon-Raspberry Frozen Yogurt Bites for a delicious snack that will help keep everything running smoothly.

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High-Protein Energy Bars

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

This high-protein energy bar recipe is made with tahini, oats, apricots and figs for a nutritious snack designed to keep you energized throughout the day. Tahini provides a rich, creamy base to help hold everything together, while dried apricots and figs provide natural sweetness alongside maple syrup.

Strawberry-Almond Butter Energy Cups

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

The combination of creamy almond butter, freeze-dried strawberries and antioxidant-rich dark chocolate creates a satisfying balance of energy-boosting nutrients and flavor perfect for an afternoon pick-me-up with just the right amount of sweetness.

Lemon-Raspberry Frozen Yogurt Bites

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley

Freeze-dried raspberries are crushed into a fruity powder and mixed with creamy Greek-style yogurt, vanilla and bright lemon zest. This mixture coats fresh raspberries, which are then frozen to create a perfectly chilled, tangy-sweet snack. They’re easy to make, customizable with your favorite berries, and an absolute delight to have in your freezer!

Chai Energy Balls

Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley

These chai energy balls are the ultimate snack—packed with flavor, fiber and just the right amount of natural sweetness. Infused with warm spices like cinnamon, cardamom and ginger, these bite-size snacks deliver chai-like vibes in every bite. And thanks to their high fiber content, they can help keep you feeling satisfied, making them the perfect snack to have on hand for busy days or pre- or post-workout fuel.

Peanut Butter–Oat Energy Cups

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

These no-bake peanut butter–oat energy cups are the perfect bite-size snack, offering a delicious balance of salty-sweet perfection. They’re packed with chunky peanut butter, fiber-rich oats and just the right touch of chocolaty sweetness for a boost of lasting energy.

High-Protein Lemon Blueberry Muffins

Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy

These lemon-blueberry muffins are so good, you’ll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside.

Trail Mix Energy Bites

photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

These energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture.

Lemon, Mint & White Bean Dip

EatingWell

This quick, healthy dip is an easy appetizer or snack. If you don’t have cannellini beans, chickpeas work just as well. Serve this tasty dip alongside veggies, crackers, pita or pretzels.

Lemon-Blueberry Granola

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel

This lemon-blueberry granola makes a delightfully crunchy topping for yogurt or just an out-of-the-bag snack. One batch of this homemade granola can last a month in a sealed container in your pantry, or store it in your freezer to keep it fresh even longer. Coconut oil adds extra tropical nuttiness to the granola, but if saturated fat is a concern, use olive oil in its place.

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 in one small mason jar. Adding the chickpeas right before serving will keep them crunchy.

Pumpkin Spice Energy Balls

Photographer: Robby Lozano, Food Stylist: Catherine Jessee, Prop Stylist: Josh Hoggle

These pumpkin pie spice energy balls are everything you could want in a snack: classic pumpkin spice flavor with a satisfyingly chewy texture with bits of crunch from seeds and nuts throughout.

Spiced Candied Pecans

At home or at Campo, the restaurant he oversees at Los Poblanos Historic Inn & Organic Farm in Albuquerque, chef Jonathan Perno likes to welcome guests with spiced New Mexican pecans. You won’t see this in most spiced-nut recipes, but Perno blanches them to reduce some of the bitter tannins in the skin that can sometimes overwhelm the pecans’ delicate flavor.

Tiramisu-Inspired Energy Balls

Photographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

These sweet energy balls draw flavor inspiration from the classic Italian dessert tiramisu. Instant espresso powder adds bitterness, while dates provide sweetness to create balanced flavor. A dusting of cocoa powder at the end mimics the dessert’s iconic look.

Pumpkin-Oatmeal Muffins

These healthy pumpkin-oatmeal muffins will get you in the mood for fall. Sprinkling the muffins with pecans adds a nutty crunch to every bite. Serve them for breakfast or as a grab-and-go snack.

Blueberry-Pecan Energy Balls

Dried blueberries and pecans team up with cacao nibs for a chocolaty treat any time of day. The cacao is a bit more bitter than chocolate, but the maple syrup helps tame it. Almond butter and chia seeds provide protein to make these bites substantial snacks to fuel your body.

Roasted Buffalo Chickpeas

Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that’s actually good for you.

Chocolate-Peppermint Energy Balls

These no-cook energy balls have all the flavors you love in peppermint-chocolate bark but in healthy snack form. Whip up a batch for an office or after-school treat.

Avocado Hummus

This vibrant green hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

Almond-Honey Power Bar

Great for breakfast on the go! Golden roasted nuts, seeds and oats are enveloped by flavorful almond butter in these delectably chewy, no-fuss energy bars.