15 Tasty Snack Ideas for People With Diabetes

baked sweet potato coins
Photo: Buckwheat Queen

When you're managing diabetes, snacks play a key role in keeping your blood sugar stable. A pantry stash of pre-packaged, carb-loaded snacks full of added sugar and sodium won't cut it, though. You're much better off noshing on whole foods like fruits, vegetables, nuts, seeds, legumes, and whole grains. The following diabetes-friendly snacks spin nutritious ingredients into delicious, deceptively healthy snacks. Recipes like plantain chips, peanut butter balls, roasted chickpeas, and guacamole compete with processed snacks in flavor, and leave you feeling full.

01 of 16

Air Fryer Plantain Chips

Air fried Plantain Chips in a rectangular dish

"Green plantains in the air fryer result in potato-like crunchy, crispy chips without being full of calories and fat. These can be sweet or savory, depending on which you are craving," Allrecipes Allstar Yoly says. Experiment with spices like black pepper, paprika, cinnamon, or Tajín.

02 of 16

No Bake Bumpy Peanut Butter Nuggets

peanut butter no bake balls

Roll a mixture of no-sugar-added peanut butter, milk powder, unsweetened coconut flakes, oats, ground cinnamon, wheat germ, and apple juice concentrate into one-inch balls, and keep them in the fridge for a sweet snack that's free of refined sugar.

03 of 16

Black Bean Hummus without Tahini

black bean hummus in a bowl with peppers on top and broccoli on the side
Buckwheat Queen

Omitting tahini (sesame paste used in traditional hummus recipes) lightens up this black bean hummus. A tablespoon of sesame oil brings a similar flavor, while lime juice, jalapeño, garlic, cumin, paprika, and cayenne pepper give this dip serious kick.

04 of 16

Mexican Jicama Snack

jicama with lime and seasoning

"I found this recipe while on a trip to Mexico. It is a great snack that is crunchy, has a great flavor, and is very healthy. My kids love this and they can help make it," home cook caztoindy says. This three-ingredient snack takes just 10 minutes to prepare.

05 of 16

One-Ingredient Sorbet

One-Ingredient Sorbet

For people with diabetes, the ideal serving size of fruit should contain about 15 grams of carbohydrates, the Mayo Clinic says. To enjoy a single serving of our One-Ingredient Sorbet, aim for 1 1/4 cup whole strawberries or 1/2 banana.

06 of 16

Cheesy Kale Chips

kale chips with nutritional yeast baked on over a white plate

If you want to crunch without counting carbs, kale chips deliver. Nutritional yeast adds a cheesy taste without all the saturated fat. "Very yummy. The whole family loves these!" home cook Sarah says.

07 of 16

Fresh Tomato Salsa Restaurant-Style

fresh tomato salsa in a green bowl

Sneak in a serving of tomatoes when you snack. Pair this refreshing, zesty salsa with chips that check the following boxes: baked (versus kettle-cooked or fried), whole grain (or stone ground), and cooked with hearty-healthy vegetable oils like sunflower or safflower.

08 of 16

Curried Hummus

hummus with curry powder
Kitchen Kitty

The low glycemic index (GI) of chickpeas and the antioxidants in turmeric-rich curry powder make this Curried Hummus a great choice for people with diabetes, recipe contributor Ben S. says. Home cook JMCCREAR adds, "Highly recommended for entertaining or for a lunch or appetizer for the family."

09 of 16

Chocolate Banana Pops

Bananas on sticks with frozen chocolate and nuts coating them

Frozen banana halves, low-sugar or sugar-free chocolate, and your choice of nuts and seeds combine to seriously satisfy your sweet tooth. One banana half equals one serving of fruit.

10 of 16

Easy Guacamole

guacamole in a glass bowl in front of onions, tomato
Easy Guacamole. KGora

Avocados may be high in fat, but it's the heart-healthy kind you want in your diet. Not to mention, the green fruit packs in fiber. Mash them into our Easy Guacamole for a gathering, or reduce the recipe for snacking. Enjoy 1/4 cup per serving.

11 of 16

Perfectly Dry Roasted Chickpeas

roasted chickpeas with seasoning in a white and blue bowl

"Roasting these without oil or salts first lets them crisp up perfectly. Letting them cool in the oven is crucial to the crunch factor. Season with a teaspoon of your favourite flavours: combine sea salt with pepper, garlic powder, chili powder, chipotle, cayenne pepper, curry powder, lemon pepper, or anything you like," home cook ChefV says.

12 of 16

Baked Sweet Potato Coins

baked sweet potato coins
Buckwheat Queen

Sweet potatoes are lower on the glycemic index (GI) than white potatoes. This means sweet potatoes digest and absorb at a slower rate, which keeps your blood sugar sugar levels from spiking. This makes them a better choice for chips. Not to mention, our Baked Sweet Potato Coins call for cooking spray instead of oil to reduce fat and calories.

13 of 16

Mexican Mango

mango and cucumber slices with spice
Karla Marie Dombrock

Contrast the sweetness of a mango with chili powder and tangy lemon. The recipe yields two diabetes-friendly servings at 1/2 cup each.

14 of 16

Basil and Pesto Hummus

green hummus dip with basil and pesto served with bell peppers and celery sticks

Dousing a dish with pesto can add a lot of calories (it's the oil and cheese), but blending basil, garlic, and a tablespoon of olive oil with chickpeas creates a filling, fiber-packed spread with the flavor of pesto.

15 of 16

Seasoned Pumpkin Seeds

Seasoned Pumpkin Seeds in a ghost

Season pumpkin seeds (pepitas) with olive oil, chili powder, tamari sauce, garlic powder, and a little salt, and you'll wonder where this flavor-packed snack has been all your life.

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