Today, On The Blog, I am continuing to share healthy snack ideas! I am a firm believer that you can never have too many options when it comes to meal planning.
We were never meant to eat the same food over and over. With a variety of options, you are WAY more likely to stick with your plan and achieve blood sugar stability.
This time instead of sweet, we are going savory! You will find savory recipes created by dietitians below that are quick, simple and bursting with flavor without compromising nutrition. From roasted vegetables to homemade hummus, I can’t wait for you to try them all then report back with your favorite.
Before I share the recipes, let’s recap on how to build a healthy snack whether savory or sweet!
Healthy Snacks For Diabetes
When building healthy snacks for people with diabetes, it is the balance of fiber, protein and fat that turns any snack into a healthy choice. Focusing on building a snack with these nutrients will not only put you in the right direction toward blood sugar control but leave you feeling full and satisfied after eating.
Here is your reference guide listing fiber, protein and fat foods that you can use when needed. Pick at least one food from each group to pair together at snack time.
Fiber
Dietary fiber will slow digestion to help you feel full and satisfied for longer periods of time while also promoting blood sugar control.
- Seeds such as chia, pumpkin, sunflower or flax
- Nuts such as almonds, pistachios, walnuts or pecans
- Fruits such as pears, strawberries, raspberries, blueberries, blackberries, apples or avocados
- Vegetables such as artichokes, brussels sprouts or kale
- Beans
- Lentils
- Oats
- Popcorn
Protein
Protein will extend the time it takes your body to break down carbohydrates, which can prevent spikes in blood sugars. Learn more about protein.
- Plant based such as beans (black, kidney, chickpea, pinto), lentils, edamame, nuts, tofu
- Fish such as tuna or salmon
- Eggs
- Lean poultry, beef or pork
- Dairy products such as milk, cheese, yogurt
Fat
Like protein, fat also extends the time it takes your body to convert carbs into glucose preventing blood sugar spikes. Learn more about fats.
- Olive oil
- Nuts
- Nut butters
- Cheese
- Avocado
- Fatty fish
- Olives (low sodium)
*Consult with your medical profession and Registered Dietitian on how much of each nutrient is the right target for you.
Healthy Savory Snacks For Diabetes, From Dietitians
Now, for what we have all been waiting for…the recipes! Here is the list of easy savory snacks to make after dinner, on-the-go, mid-morning or the next time you are feeling hungry! Each recipe does include fiber, protein and fat or can easily be paired with the missing nutrient to create a balanced snack.
- Peanut Sauce Kale Chips, Haley Hughes, RD, CDE
- 10-Minute Roasted Air Fryer Tomatoes, Ashley Petrie, RDN
- Dill Veggie Dip, Julie, RD
- Loaded Cauliflower Tots {Low Carb, Gluten-free}, Elysia, MS, RD
- BEST Instant Pot Popcorn, KeyVion Miller RDN, LDN
- Healthy French Onion Dip, Laura Yautz, RDN, LDN, NBC-HWC
- Olive Hummus, Julie, RD
- Salt and Vinegar Zucchini Chips, Laura Yautz, RDN, LDN, NBC-HWC
- Plant-based “Deviled Eggs”, Jackie Newgent, RDN
- Spring Rolls with Creamy Peanut Dressing, Colleen Woods, MS, RDN
- Everything Bagel Deviled Eggs, Leanne Ray, RD
- Sweet Ginger Roasted Pumpkin Seeds, Diana Bruen, MS, RD
- Roasted Chickpeas Base Recipe, Lexi Endicott, RD, LD, CCMS
Looking for a sweet or savory snack using a specific ingredient? Comment below & I will share a few ideas!
Explore More
- Healthy Sweet Snacks for Diabetes
- Type 2 Diabetes Risk Factors: What You Need To Know
- Air Fryer Frozen Vegetables
- High Blood Sugar? Let’s change that!
If you are ready to take the leap and transform your health, check out my Resources Page. I can help you grow & flourish with diabetes!
Springtime Nutrition, LLC was founded on my passion to partner with individuals to eliminate the stress, frustration and overwhelm of changing their nutrition lifestyle. I am committed to supporting you at every step of your journey. Ready to transform your life? Get started today!
Updated 9/8/23
