Getting enough fiber is one of those wellness habits that sounds simple in theory. (And, if you have things like gut health, heart health, and digestive regularity on your list of things to optimize, getting in your 25 to 38 grams daily should definitely be a priority.) But in practice, there are only so many bowls of oatmeal, slices of whole-wheat toast, and servings of broccoli a person can realistically get excited about. Of course, there’s nothing wrong with getting your fiber from the usual suspects. Fruits, vegetables, legumes, whole grains, nuts, and seeds are all excellent sources. But building enough of them into each and every meal can sometimes feel like a lot—especially when you’re trying to reach your daily target consistently.
Considering that most of us still aren’t getting enough of the overachieving nutrient, it might be time to expand our idea of what a high-fiber food can look like.
Case in point: these chocolate peanut butter chickpea cookies, with the recipe courtesy of Amy Shapiro, MS, RD, dietitian and founder of Real Nutrition in New York City. Yes, your dessert can have fiber, too—and TBH, we’re much more motivated to hit our daily quota when chocolate is involved.
About This Fiber Cookie Recipe
The fiber sources in this recipe include bananas, chickpeas, and a blend of hemp, chia, and sunflower seeds. The result is a cookie that doesn’t only contain fiber, but also packs a variety of ingredients you might otherwise have to work into smoothies, salads, grain bowls, and snacks throughout the day. (Which, of course, you can totally still do.)
It turns out that you won’t only get an impressive 6 grams of fiber per cookie—delivering nearly a quarter of the recommended daily target for women(!)—but also a whopping 10 grams of plant-based protein. “You can go back for seconds without any guilt, especially since they’re made with natural sugar and contain antioxidants, omega-3s, and many different plants,” Shapiro adds.
Another win: these fiber cookies are vegan-friendly, which is great for those who only eat plants (or even for people who could stand to eat more of them). Shapiro swaps in seeds for eggs, nut butter for butter, and banana rather than milk. The recipe just so happens to be gluten-free as well. (Did you know that chickpeas could be a valid substitute for flour? Mind blown. And in case you’re wondering—no, your cookies won’t taste like hummus.)
They also use coconut sugar in place of refined white sugar. Meanwhile, cacao powder packs good-for-you antioxidants and chocolatey goodness without added sugar, Shapiro shares.
“These are a winner all around—truly a nutrition powerhouse,” she says.
Chocolate Peanut Butter Chickpea Cookie Recipe
- 2 medium bananas
- 1/2 cup all-natural peanut butter
- 1 1/2 cups chickpeas (drained, rinsed)
- 1/3 cup coconut sugar
- 1/4 cup cacao powder
- 1/4 cup hemp seeds
- 1 tbsp chia seeds
- 1/4 cup sunflower seeds
- Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
- Add the bananas, peanut butter, chickpeas, coconut sugar, and cacao powder to the bowl of a food processor. Process until smooth.
- Gently fold in the hemp seeds, chia seeds, and sunflower seeds. Mix until well combined.
- Evenly divide the batter onto the baking sheet, using approximately 1/3 cup per cookie. (Shapiro recommends making them smaller if you want to eat seconds.)
- Bake for 20 to 25 minutes, or until the tops are firm to the touch. Remove from the oven and allow to cool for 10 minutes.
- Enjoy!
How to Enjoy Them
Perhaps the most natural time to enjoy these fiber cookies is for your post-dinner sweet tooth. However, they’re also great to grab as an afternoon snack or to pair with your morning coffee when your typical breakfast needs an easy upgrade. And since each cookie packs a solid amount of both fiber and protein, they’re sure to be more substantial than the typical treats from your local bakery.
