Healthy Savory Snack Ideas + 13 RD- Approved Recipes!

Last Updated on by Kari Garner, MS RDN LD CDCES

I am continuing to share healthy snack ideas! Today, On the Blog, we are covering healthy & savory snacks. I am a firm believer that you can never have too many options when it comes to snacking.

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 healthy savory snacks with 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!

Healthy Snacks- with or without 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.

Weather or not your have diabetes, focusing on building a snack with these nutrients will leave you feeling full and satisfied after eating. If you have any type of diabetes, this can be a game changer when it comes to excellent blood sugar control.

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.


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 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


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- 13 recipes 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.

Explore More

Flourish with Diabetes!

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!

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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!

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Certified Diabetes Care & Education Specialist/ Registered Dietitian/ Owner / Springtime Nutrition, LLC

Kari is a diabetes expert with more than 18 years of experience. Kari currently works as a diabetes educator with a large hospital system in Charleston, SC and is committed to improving the lives of people with any type of diabetes.

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