Every time someone signs up for my mailing list, I ask about their biggest dietary challenge. By far, the leading vote-getter is finding healthy, low-carb snacks. Hopefully, the ideas below will help.
So, why are snacks important? They boost your energy when you need it, help you focus on important tasks, supply your body with essential nutrients (if you snack wisely), and help keep your blood sugar balanced.
A good rule of thumb for most people with diabetes is to keep your snacks within the 15 to 20g carb range. (Note: if your health care professional has given you different guidance, please listen to them and not to me!) One easy way to pick a healthy snack is to have both protein and carb, e.g. one ounce of cheese plus a small apple.
The first group of easy snacks listed below are things you can grab and go, no cooking required. The other low-carb snacks can be made when you have more time.
Please note carb counts listed below should be considered estimates only. Links to products are affiliate links, which means if you click one and make a purchase, I may earn a small commission at no charge to you.
Easy Low-Carb Snacks
- Small apple and 1 ounce cheddar cheese – 20g carb
- Small apple and 1 tablespoon almond butter – 23g carb
- 2/3 cup plain Greek yogurt with 1/2 cup raspberries, 1 tablespoon walnuts, and 1 tablespoon pumpkin seeds – 15g carb
- 2/3 cup cottage cheese with 1/2 cup blueberries – 18g carb
- 1/2 cup grapes and 1 ounce string cheese – 8g carb
- 2 tablespoons hummus and 1 small red bell pepper (sliced) – 11g carb
- 1 ounce deli turkey rolled up with 1 slice avocado and 1 slice tomato – 3g carb
- 1/2 large pear plus 1 wedge of spreadable cheese (such as Laughing Cow) – 18g carb
- 1 cup raw carrot strips with 2 tablespoons guacamole – 14g carb
- 4 whole-grain or almond crackers (such as Nut-Thins) with 2 teaspoons peanut butter – 14g carb
- 12 almonds and 1 ounce string cheese – 3g carb
- 3 cups popcorn (such as SkinnyPop) plus 12 peanuts or cashews – 15g carb
- “Gorp”: 2 tablespoons walnuts, 1 tablespoon dried cranberries, 1 tablespoon dark chocolate chips, and 1 tablespoon sunflower seeds – 18g carb
Beans and Legumes
- 1/3 cup Smoky Black Bean Dip with 2 stalks celery (cut into sticks) – 12g carb
- 1/4 cup Crispy Roasted Chickpeas with Parmesan – 12g carb
- 1/4 cup Roasted Edamame with Wasabi and Honey – 5g carb
- 1/4 cup Buffalo Wing Hummus (Meatless) with 1/2 cup carrot sticks – 16g carb
- 2 tablespoons Sweet Potato Bean Dip with 2 stalks celery (cut into sticks) – 12g carb
- 1/4 cup Artichoke Hummus with 2 stalks celery (cut into sticks) – 15g carb
Nuts & Healthy Fats
- 1/4 cup Spiced Pistachios with Thyme, Sesame, and Lemon – 4g carb
- 2 Date Almond Energy Bites – 19g carb
- 1/4 cup Italian Herbed Nuts – 4g carb
- 1 serving Honeydew Melon with Lime Yogurt Sauce and Pistachios – 16g carb
- 1/3 cup Cinnamon Applesauce (Slow Cooker) mixed with 2/3 cup plain Greek yogurt – 17g carb (serve w/plain Greek yogurt)
- 1 skewer Grilled Pineapple Kebabs with Lemon-Yogurt Sauce – 14g carb
- 2 tablespoons Mango Guacamole with 4 whole-grain crackers – 16g carb
- 1 Creamy Cherry Cheese Bites with Almonds – 8g carb
- 3 Roasted Shrimp with Cream Cheese and Prosciutto – 2g carb
- 1 ounce Honey Thyme Marinated Cheddar Cheese – 5g carb
- 2 Smoked Salmon Cucumber Rolls – 7g carb
- 1 Frittata Bite with Chard, Sausage, and Feta – 3g carb
- 2 tablespoons Smoked Salmon Spread with 1 brown rice cake – 15g carb
- 2 Zucchini Roll-Ups with Goat Cheese and Peppers – 10g carb
- 6 Nacho Celery Sticks – 6g carb
- 2 tablespoons Low-Sodium Easy Homemade Salsa with 12 tortilla chips – 12g carb
- 1 serving Roasted Eggplant Dip with Onions with 1 cup carrot sticks – 17g carb
I work from home, but on occasion am working in the field for an extended period with limited access to food.
Ideas listed above are great! My challenge is high protein/low carb **portable** snacks that may not/do not require refrigeration or staying cool/cold?
What I’ve done so far is: pack nuts (almonds, pumpkin seeds, etc), baby carrots, mini cucumbers.
Willy B. Concepcion says
All your recipes look terrific! I have yet to try one, however.
Why not turn all these recipes (for people like me who suffer from diabetes 2)into a recipe book…I will buy it..even if it is or will be in American dollars! I am Canadian!
Diabetic Foodie says
Thank you! I’m so glad you appreciate the recipes. We Will have to do some thinking on how to eventually do a cookbook