By Emma Caplan-Fisher

Figs are healthy and easy to incorporate into a wide variety of snacks. They're technically flowers but we tend to think of and eat them as fruit. From fresh or dried to prepared fig snacks like Bobo’s Fig Bars, there are endless fig possibilities to tantalize your taste buds.

Keep reading to learn about how figs can fit into a healthy diet, creative ways to snack on figs, and, of course, some mouth-watering yet easy recipes for snacks with figs.

How figs fit into a healthy diet

Nutritional benefits

It's easy to fit figs into a healthy diet because they're nutrient-dense and naturally high in fiber, vitamins, and antioxidants. This makes figs one of the foods that make you feel full for longer.

Fat- and cholesterol-free, figs are packed with calcium, iron, copper, manganese, potassium, magnesium, dietary fiber, and vitamins A, B6, C, and K. They also offer natural sugars and carbohydrates that give us energy. From a medium (2.25-inch) fig, you'll get about 37 calories, 8 grams of sugar, and 10 grams of carbohydrates.

As well, figs are rich in many antioxidants, including polyphenols and flavonoids, along with anti-inflammatory chemicals like carotenoids. These help us fight damaging free radicals that can contribute to health issues, including diabetes and cancer.

On top of this, the overall health benefits of figs are aplenty. Not only are figs among the foods that help digestion, but they also support heart, bone, and skin health, blood sugar control, and weight management.

Versatility in snacking

Figs are quite versatile and can be enjoyed fresh, dried, or as an ingredient in various snacks.

Fresh and raw is the simplest, easiest way to enjoy figs. This form also offers the most nutrients and versatility in various meals, salads, snacks, and desserts.

Dried figs are a convenient way to use figs in snacks. They contain concentrated nutrients and are easy to use in snacks and cooking.

Finally, there are plenty of snacks fig bars like Bobo's with figs offering several nutrients and health benefits, including . Keep reading for some fig snack ideas you've probably never thought of.

Creative ways to eat figs as a snack

1. On a cheese plate

From brie to goat, figs pair extremely well with a variety of cheeses for a sweet and savory snack. Slice up your favorite cheeses and serve alongside fresh figs for a satisfying snack.

2. In smoothies

Figs are the perfect addition to your morning (or any-time-of-day) smoothie. They can be blended with other fruits, veggies, and yogurt for a nutrient-packed meal or snack.

3. With nuts and seeds

Whether you're a fan of almonds, cashews, pumpkin seeds, sunflower seeds, or nearly any other type of nut or seed, figs go well with many of them. Together, nuts, seeds, and figs make a crunchy, satisfying snack.

4. As a dessert topping

Many of us have a sweet tooth, and figs can help satisfy it in a natural, healthier way than refined sugar can. The next time you're craving a bit of sweetness, toss some figs on top of yogurt, ice cream, or baked goods.

5. As a sugar substitute

Figs are naturally quite sweet, even as much as sugar. This makes them an ideal, healthier alternative to refined sugar in sauces or baking.

 Balancing with other foods

Because figs are low in protein (one large fig contains about 0.5 grams) and sufficiently provide just three of the nine essential amino acids, to maintain a balanced diet, it's a good idea to pair them with proteins and fats.

For example, you can increase your protein with figs by pairing them with pumpkin seeds, chia seeds, carrots, and Dijon mustard.

Easy recipe ideas using figs

Fig and nut energy bites

Blend together about 200g each of oats, ground walnuts, and coarsely chopped dried figs (stems removed). Add 1 tablespoon of honey and blend again. Form mixture into balls and refrigerate for a quick, no-bake snack. Serves 10-12.

Fig and cheese toast

Toast a slice of bread and spread about ¼ tablespoon fresh goat cheese on top. Cut ¼ fig into thin slices and place atop toast. Crumble fresh thyme (to taste) over figs along with a drizzle of honey and some pepper (to taste). Serves 1.

Bobo's fig bar crumble parfait

In a bowl, mix ½ cup of your favorite yogurt, ⅓ cup berries of choice, and ½ cup Bobo's Fig Bars. Pour into a glass and enjoy. Serves 1.

Fig and almond smoothie

To a blender and in this order, add 1 cup almond milk (plain or vanilla), 1 ripe banana, 1 Bobo's Fig Bar, and 1 tablespoon almond butter. Blend until smooth and drink immediately. Serves 1.

Fig bar granola

Heat oven to 300°F and line a baking sheet with parchment paper. In a large bowl, whisk ½ cup oil, ½ cup honey, ½ teaspoon ground cinnamon, and a dash of salt. Add 2.5 cups oats, 2 Bobo's Fig Bars (this will pump up the texture and flavor!), and 1 cup sliced almonds. Stir to coat.

Lay out evenly onto prepared baking sheet and bake for 20 minutes, stirring halfway through. Remove from oven, add 1 cup of raisins or other chopped, dried fruit, and press down to join granola pieces. Cool before storing in an airtight container.