Snacks tend to get a bad reputation, but the right ones can absolutely fit in a healthy diet, even a diabetic diet. All the snacks on this list fit into a diabetes-friendly diet, and they’re also great choices for anyone looking for nutritious options between meals.
As a registered dietitian who worked in the diabetes space for many years before joining The Real Food Dietitians, I know figuring out meals and snacks for diabetics depends on different factors and needs. Carbohydrates are the most important nutrient to consider on a diabetic diet. And a good guideline for many people is to try to eat about 30 grams of carbs or less at each meal and aim for 15 grams of carb or less for a few snack times. This would equal roughly 120 grams of carbohydrates or less for the day.
Each of these snacks have less than 15 grams of carbohydrates and they contain nutrients that may help with blood sugar management. I provided a mix of packaged or single-food snacks and quick or make-ahead recipes for variety in flavor and preferences. Eating well with diabetes shouldn’t be boring. These are snacks I love and eat all the time, and recommend to people with diabetes for something satisfying that still fits within their nutrition plan.
10 Single-Food Low-Carb Snack Ideas
Cottage Cheese
Cottage cheese is high in protein, making it a filling snack choice. Go savory by topping granola with tomatoes or other veggies, or serve it with some chopped fruit. One cup of cottage cheese has about 23 grams of protein. Protein is filling, but also slows down how quickly sugar is absorbed after a meal or snack. Choose full-fat, low-fat, or fat-free but skip any flavored cottage cheeses, as they may have added sugar.
Carbs Per Serving: 11 g in 1 cup
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Hard-Boiled Eggs
Eggs are not just wonderful for breakfast (and lunch and dinner), they make a great snack when they’re hard-boiled. Eggs can be prepped in advance, so they’re a make ahead-friendly snack that delivers protein without any carbohydrates. Stored in the fridge, they last 1 week before peeling or about 3-4 days if they are peeled.
Carbs Per Serving: 0 g
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Vegetarian | Whole30
Plain Greek Yogurt
Greek yogurt is higher in protein and lower in carbohydrates than regular yogurt, which allows it to easily fit into a diabetes-friendly diet. The probiotics and protein found in yogurt may be beneficial for managing diabetes. However, flavored yogurts can have lots of added sugar and sweeteners. Choose plain unsweetened yogurt and add fresh fruit for sweetness. For some crunch, avoid high-sugar granolas in favor of a low-carb sugar-free granola. Whole milk yogurt has more saturated fat than reduced fat or fat-free options, but also tends to be more satisfying. Grab single serve snack packs for the most convenience, or portion a larger container for a more economical choice.
Carbs Per Serving: 8 g per 6 ounces
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Tuna
Tinned fish is having a moment and luckily it’s a trendy food that’s actually packed with nutrients. It’s great for making tuna melts or tuna salads, but beyond meals, tuna also makes an outside the box high-protein snack. It’s packed with protein, has no carbs, and also is rich in other key nutrients. Tuna contains omega-3 fatty acids, which can help improve heart health in people with diabetes. It’s also gluten-free and easy to keep stocked in the pantry. I like scooping up tuna with slices of pepper or cucumber for a low-carb snack.
Carbs Per Serving: 0 g
Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Nut-Free, Paleo, Whole30
Nuts And Seeds
Nuts and seeds are some of the healthiest foods, but they’re a particularly great snack for someone with diabetes. Nuts are low in carbs, and deliver healthy fats, fiber and protein. Eating nuts may help keep fasting blood glucose lower and improve insulin resistance in people with diabetes. Try a handful of pistachios, walnuts, almonds, macadamia nuts, cashews, sunflower seeds, or pumpkin seeds for a snack with staying power. I like to portion out about one ounce of nuts and put them in a small container so they’re easy to grab when I’m running out the door. Celery sticks topped with nut butter is another tasty snack favorite.
Carbs Per Serving: 6 g per 1-ounce serving of almonds, about 23
Dairy Free | Gluten Free | Grain Free | Paleo | Vegan | Whole30
Deli Turkey
For a creative snack with minimal prep, try roll-ups made from deli turkey. Here the turkey replaces the carbohydrate-rich wrap. All the flavor stays, but in a low-carb and lower-calorie snack version of a more traditional wrap that’s diabetes friendly. I like rolling deli turkey around cheese and a pickle, or around a mini cucumber with a little smear of mustard for a low-calorie option. I also enjoy chopped deli turkey with other veggies, salad style.
Carbs Per Serving: 1 g per slice of deli turkey
Egg Free | Gluten Free | Grain Free | Nut Free
Edamame
My favorite way to enjoy edamame is added to this Thai chicken salad, but when I’m not using it in recipes, I often enjoy it as a snack option. Edamame are soybeans that come frozen in the shell or with the shells already removed. They’re a high-fiber food that’s also a good source of plant-based protein. The plant compounds in soy may also improve the way the body processes glucose, which can benefit blood sugar levels and decrease heart disease risk in people with diabetes. I keep a bag of frozen edamame in my freezer to heat and eat but I also love roasted edamame beans for an easy snack on the go.
Carbs Per Serving: 7 g in ½ cup shelled edamame
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Vegan
Roasted Chickpeas
Chickpeas do contain some carbohydrates, but they also have fiber and protein to help slow down digestion. Roasting them until they’re crispy, turns them into a great option that’s better than many other crunchy snacks, like chips or pretzels. Season them with some olive oil and sea salt, or add herbs and spices for different flavors. It’s easy to roast them at home, but I’ve been known to buy roasted chickpeas at the store for road trips and busy weeks.
Carbs Per Serving: 15 g per 1-ounce serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Vegan
Avocado
Avocados are a staple in my house, and I use them frequently on salads, tacos, and more. They’re also perfect for diabetes-friendly snacking. Even though avocados are technically a fruit, they’re low in sugar and carbohydrates and deliver heart-healthy fats. Eating avocados may help with better blood glucose management for people with diabetes. I mash avocado for a quick guacamole-type dip for veggies. I’ll also mix mashed avocado with some shredded carrots for texture and Italian dressing to eat with a fork. Another snack idea I love is serving it with some tuna and wrapping them both up in seaweed.
Carbs Per Serving: 4 g per ⅓ avocado
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Vegan
Fresh or Frozen Fruit
Fruit often gets a bad reputation for diabetes because it contains natural sugar and carbohydrates. But fruit is packed with vitamins, minerals and antioxidants and research has found that eating fruit can actually help with blood sugar. However, portion size and type of fruit matters. Berries are naturally a bit lower in carbohydrates, while grapes, mangos, and pineapple are on the sweeter side. Wild blueberries are a favorite fruit that I always have on hand, and pairing fruit with some protein, like a hard-boiled egg or Greek yogurt can also help minimize sugar spikes.
Carbs Per Serving: Varies by fruit and amount, for example:
– Wild blueberries: 9 g carb per ½ cup
– Banana: 13 g carb per ½ banana
– Melon: 13 g per 1 cup, cubes
– Raspberries: 15 g per 1 cup
– Apple: 21 g carb per 1 medium apple
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Vegan
An RFD-Curated List of Low-Carb Snacks
My dietitian colleagues and I are always reading the Nutrition Facts and ingredient lists on packaged snacks in order to find options that are great choices for people with diabetes and anyone conscious of their intake of sugar and high processed ingredients. Here is our list of favorite low-carb snacks to buy for quick, grab-and-go options.
10 Low-Carb Snack Recipes
Mini Banana Muffins
Muffins may seem like they’re off limits if you have diabetes, but this is another snack where portion size and ingredients really matter. This recipe uses less sweetener than most muffins and comes in a cute bite-sized package. Plus, these muffins are make-ahead friendly and freeze well. Chopped walnuts, or another nut, are the most blood-sugar friendly option for the optional mix-in. For a heartier snack, pair a mini-muffin with a string cheese or egg.
Carbs Per Serving: 9 g per muffin
Dairy Free | Gluten Free Option | Nut Free Option | Vegetarian
Homemade Bean Dip
This bean dip is always a hit at parties because it’s flavorful and rich, but it’s not just for celebrations and football games. With beans as the main ingredient it stays relatively low in carbohydrates and still delivers some protein. Plus, beans have fiber, potassium, iron and magnesium. It’s super fast to make and has really simple ingredients. For healthy dippers, serve it with bell pepper strips, celery, or carrot sticks.
Carbs Per Serving: 9 g per ¼ cup
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Egg Bites With Cottage Cheese
If I’m not snacking on a hard-boiled egg (which is a weekly staple in my house) chances are it’s because I’ve made a batch of these egg bites with cottage cheese. These work great for a make-ahead breakfast but are also perfect for a snack to keep energy up. They’re low in carbs so won’t greatly impact blood sugar. I heat these up when I’m home, or throw a couple in a small cooler bag in one of my favorite meal-prep containers for busy days.
Carbs Per Serving: 3 g per 2 egg bites
Gluten Free | Grain Free | Nut Free | Vegetarian
Chickpea Cookie Dough
This isn’t just any old cookie dough—it’s safe to eat raw and a much healthier option. I love making this chickpea cookie dough for a sweet treat that I can actually feel good about. It’s low in sugar because the base is chickpeas mixed with a touch of maple syrup. It comes together in less than 10 minutes and after I scoop them into cookie dough balls I keep them in my freezer. Unlike traditional cookies or cookie dough, these dough bites have 3 grams of fiber and 4 grams of protein—and I promise they don’t taste like beans.
Carbs Per Serving: 15 g per dough bite
Dairy Free | Egg Free | Gluten Free | Vegan
Whipped Cottage Cheese Dip
If I want to make raw veggies a snack I crave, I whip up this dip. I find myself so excited to grab cucumbers, cherry tomatoes, snap peas, and other veggies just to scoop this up. A ¼ cup of the dip has just 4 grams of carbs while providing 7 grams of protein. Between the protein and fiber from the veggies it really fills me up without a lot of carbohydrates. It’s a perfect make-ahead dip and is so easy to make and is definitely a healthier option than store-bought ranch dressing.
Carbs Per Serving: 4 g per ¼ cup
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
No-Bake PB & J Bites
As a peanut butter lover, this recipe is perfect to keep on hand for busy days. My kids love these ones too. And this recipe includes many foods that are good for diabetes; like oats, peanut butter, and chia seeds. Keep carbohydrates and sugar in check by using a low-sugar jelly. I love having these on hand for a quick post-workout snack or to tide me over on afternoons when I know my dinner is going to be a bit later than usual.
Carbs Per Serving: 12 g per ball
Dairy Free | Egg Free | Gluten Free | Nut Free Option | Vegan
Chili Rosemary Roasted Nuts
I love snacking on nuts, but for times when I really want to elevate the flavor I upgrade plain nuts and make this recipe. There’s a hint of spice, balanced out with rosemary and lime that turns mixed nuts into a super flavorful snack with heart-healthy fats. I also like that this recipe is customizable by using any favorite nuts or whatever is on hand. Unlike many flavored nuts, there’s no added sugar in this recipe. After making a batch, I keep them in the fridge so they last longer.
Carbs Per Serving: 6 g per ¼ cup
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Vegan | Whole30
Greek Hummus Dip
The genius part of this hummus dip is that I can make my own hummus or start with store-bought and add on loads of flavor and nutrition. The hummus layered with Greek yogurt, olive oil, lemon, herbs, and vegetables makes for a beautiful and nutritious dip. It’s so good with cucumber and pepper slices. It also provides fiber, vitamins, minerals, and antioxidants, plus it’s naturally low in carbohydrates. While this is impressive enough for parties, it’s so easy I find myself making it just for my family to snack on during the week.
Carbs Per Serving: 7 g per ½ cup
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Protein Muffins
These protein muffins are a staple in my house, since I want to make sure I’m always hitting my daily protein goals. I love that they have 10 grams of protein to help add some staying power, from a mix of Greek yogurt, protein powder, and peanut butter. They’re also pretty low in sugar for a muffin so they won’t cause the same blood sugar spikes that a traditional bakery muffin would. They also freeze well so they can be made in advance. I’ll sometimes throw one in my bag instead of a protein bar for an easy, on-the-go snack.
Carbs Per Serving: 14 g per muffin
Gluten Free | Vegetarian
Buffalo Cauliflower Bites
Sometimes only a warm and savory snack will hit the spot, and that’s when I think of this simple 2-ingredient recipe. These buffalo cauliflower bites are crispy on the outside, tender on the inside, and bursting with tangy buffalo flavor. I make them in the air fryer, but they can be roasted in the oven, too.
Carbs Per Serving: 6 g per ½ cup
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Vegetarian | Whole30
Frequently Asked Questions
The most important thing to look at when you have diabetes is the amount of total carbohydrates in the food. Serving size is also key. Next, look at protein, fiber, and sugar. Looking at ingredients, calories, saturated fat, and sodium is also helpful. Choosing foods that have moderate amounts of carbohydrates, but still deliver nutritional value is important when picking a packaged snack. Most of the best snacks for diabetics don’t come out of a package and are whole foods or homemade recipes.
For diabetes management there isn’t just one way to eat. Some people do better eating 3 meals only while others do well eating small meals and snacks several times a day. Working with a dietitian to make a carb goal and meal plan strategy is helpful to find what works best.
Graham crackers paired with peanut butter can be a good snack choice because it couples carbohydrates (graham crackers) with fat and protein (peanut butter. Keep portions of graham crackers modest to get about 15 grams of carbs total. Also, choosing a whole-grain cracker or a higher-protein snack, like an egg or cottage cheese, may be a better choice for many people with diabetes.
Low-carb foods or foods with zero carbohydrates can be eaten in higher volumes than carb-rich snacks. Non-starchy vegetables (like celery, cucumbers, and peppers) are good choices for high volume snacks. Protein-rich foods, like turkey, cheese, nuts, and eggs, can also be enjoyed in larger portions for a snack. Keep in mind, these foods still have calories, and overall calorie intake still matters to help with weight management.
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