Best Quick Snacks for People With Diabetes: Chips and Salsa, Fruit, and More
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20 Easy and Quick Snack Ideas for People With Diabetes

Enjoy healthy snacks to keep your energy high and your blood sugar levels stable all day long.
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Updated on August 6, 2025
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air popped popcorn and greek yogurt with fruit
Snacks aren’t off-limits when you’re living with diabetes.

Snacking often gets a bad rap. But if you are managing type 2 diabetes, healthy snacks can be a great way to keep your blood sugar levels in a healthy range and your energy level high.

“Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), they can help keep blood sugar levels steady throughout the day,” says Kelly Kennedy, RDN, a former staff nutritionist at Everyday Health. They can also help keep hunger at bay until your next meal, which can ultimately prevent overeating and support any weight loss goals you may have.

1

Sugar-Free Hot Cocoa Made With Dark Chocolate

a mug of sugar-free hot cocoa
Sip a warm cup of rich-tasting, sugar-free hot cocoa for an afternoon pick-me-up. One cup of fat-free milk blended with one envelope of sugar-free cocoa mix nukes that chocolate craving and supplies you with bone-building calcium.

Look for a sugar-free dark chocolate cocoa mix, because dark chocolate delivers more benefits than the milk and white varieties.

 Then relax and savor the flavor.
2

A Combo of Baked Potato Chips and Salsa

Quick-and-Easy-Snacks-for-Diabetes-Potato-Chips-Salsa-02-722x406
If you want an easy-to-prepare, crunchy snack with delicious flavor, look to this dynamite duo. A ½ cup serving of salsa, which has about 38 calories, combined with a small single-serving bag of baked potato chips, is a great combo to satisfy those afternoon munchies. Plus, this crunchy snack is a good source of potassium.

As a bonus, the tomatoes and other veggies found in salsa are low in carbs. The salsa contains just 8.6 grams (g) per ½ cup, making it another good choice for people with diabetes.

3

A Few Cups of Microwave or Air-Popped Popcorn

Quick-and-Easy-Snacks-for-Diabetes-Popcorn-03-722x406
Popcorn is the ultimate comfort food. But did you know that it’s a whole grain, too?

Whole grains contain satiating fiber, which can support a healthy weight.

 But be mindful of what you put on top. Select a low-fat variety of popcorn that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup.

Diabetes Diet Tips for the On-the-Go Eater

Diabetes Diet Tips for the On-the-Go Eater

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4

Oatmeal and Berries of Your Choice

Quick-and-Easy-Snacks-for-Diabetes-Oatmeal-and-Berries-1440x810

Oats have a host of benefits for people with diabetes. They’re rich in a type of fiber known as beta-glucan, which can promote feelings of fullness and curb hunger. This can be beneficial for people trying to lose or maintain weight. Beta-glucan can also prevent post-meal blood sugar spikes, too.

One cup of plain, instant cooked oatmeal prepared with water contains 166 calories, 6 g of protein, 3.6 g of fat, 28 g of carbohydrates, and 4 g of fiber.

 Many instant and quick-cook oats are flavored and high in added sugar, so be sure to check the ingredients label before buying to make sure they’ll fit in your diabetes-friendly eating plan.

For a tasty treat to fill you up and keep your blood sugar stable, top your bowl with a quarter cup of your favorite berries, such as blueberries, strawberries, or raspberries. And top with almonds, a source of healthy fat.

5

A Whole-Grain Waffle With Yogurt and Cinnamon

Quick-and-Easy-Snacks-for-Diabetes-waffles-and-yogurt-1440x810
This delicious pick is filling and easy to grab on the go. Toast one whole-grain frozen waffle for about 90 calories and 17 g of carbs.

Top with plain, low-fat Greek yogurt to add protein. One cup has 15 g of protein.

 Plain Greek yogurt contains more protein and fewer carbs than traditional yogurt.

Dust cinnamon over the top for flavor.

 Or spread on some unsweetened almond butter for a dose of healthy fats. One tablespoon contains about 100 calories.

6

Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes

a plate of hummus with crackers
Hummus is a delicious, creamy, and flavorful spread traditionally made from chickpeas, while tahini is a paste made from sesame seeds. Combining chickpeas and sesame seeds with garlic offers a nice combination of flavors and nutrients. Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index, making them a good choice to manage blood sugar levels.

For a healthy snack, spread 1 to 2 tbsp of hummus evenly over six thin whole-grain crackers. Serve the crackers with two slices of firm red tomato for an extra vitamin boost. Juicy tomatoes provide vitamin C.

7

A Small Handful of Crunchy Pistachios for Protein and Healthy Fat

Quick-and-Easy-Snacks-for-Diabetes-Handful-of-Pistachios-1440x810
Pistachios contain a powerful punch of protein, as well as a mixture of healthy monounsaturated and polyunsaturated fats, which may help reduce your cholesterol levels.

 Lowering LDL (“bad”) cholesterol may also cut your risk of developing heart disease, a common complication of diabetes.

A 1 oz portion (or 49 pistachio nuts without the shell) equals about 160 calories. They’re also a good source of fiber, with 3 g.

8

Baked Cheese Crisps and Sliced Veggies

baked cheese crackers
Select a great-tasting, low-calorie baked cheese crisp or cracker when you want a tasty snack. These are available in the snack aisle at the grocery store. A 1 oz serving of cheese crisps, or about 17 crisps, contains just 1 g of carbs.

This snack complements any sliced raw veggie, which is a naturally fat-free, low-cal snack. For example, pair cheese crisps with a 1 cup serving of cool, crisp, and hydrating cucumber slices.

9

Crunchy Sliced Peppers and Low-Fat Garden Dip

a plate of sliced peppers
Slice 1 cup of sweet-tasting red bell peppers into strips for a crunchy snack. Bell pepper contains more than 100 percent of the vitamin C you need in a day.

Dunk them in low-fat garden vegetable dip to complete the snack. You can buy a ready-made dip or make your own by mixing a prepackaged, low-sodium blend of seasonings with low-fat sour cream, low-fat cottage cheese, or plain low-fat Greek yogurt. In general, aim for low-fat dairy products and foods and seasonings that are low in sodium while following a diabetes-friendly diet.

Any way you slice it, you’ll enjoy the satisfying flavors in this good snack for people with diabetes.

10

Fresh Low-Fat Mozzarella and Juicy Tomatoes

Quick-and-Easy-Snacks-for-Diabetes-Mozzarella-Tomatoes-1440x810
“Fresh mozzarella and tomato is another good choice,” says Erin Palinski-Wade, RD, CDCES, the author of 2-Day Diabetes Diet, who is based in Hamburg, New Jersey. When it comes to cheese, try to stick to reduced-fat or regular cheese in small amounts.

One ounce of part-skim mozzarella supplies almost 7 g of protein and 4.5 g of fat (2.9 g saturated).

One cup of grape tomatoes has 8 g of carbs.

Skip the dressing, and opt for a drizzle of balsamic vinegar and a dash of pepper for flavor. In total, this snack is about 130 calories.

11

Calcium-Rich Nonfat Greek Yogurt With Fruit

a bowl of greek yogurt with berries
Plain nonfat yogurt with fresh fruit is a sweet treat that is also nourishing. Yogurt provides a balanced intake of protein, carbs, vitamins, and minerals, while the fruit adds anti-inflammatory antioxidants to your diet.

Fruit is also a good source of heart-healthy and digestion-friendly fiber. If you haven’t yet, try Greek yogurt, which has a satisfyingly rich texture and more protein than regular yogurt. One cup of Greek yogurt contains 24 g of protein.

Yogurt is also a source of probiotics, which play a role in good gut health. Combining fruit and yogurt enhances their benefits. Together, they offer probiotics as well as prebiotic fiber, which feeds the probiotics. This is a one-two punch that may aid in weight loss and improve heart health, both of which are helpful for people with type 2 diabetes.

12

Heart-Healthy Avocado and Lime

Quick-and-Easy-Snacks-for-Diabetes-Avocado-and-Lime-1440x810
One of Palinski-Wade’s favorite go-to snacks is an avocado. Not only is this superfood a good source of heart-healthy monounsaturated fats, it’s also a time-saving snack that’s easy to slice and go. Avocado is packed with fiber, and though it’s considered a fruit, it’s a low-sugar option.

Try topping your slices with a squeeze of lime juice. It’s important to remember that avocados are calorie-dense, so be aware of proper portion size.

Half an avocado is 120 calories and, with 5 g of fiber, it will help keep you feeling full until your next meal.

13

Store-Bought or Homemade Sugar-Free Frozen Juice Bars

frozen fruit popsicles

Cool your cravings with a sugar-free frozen fruit pop. This refreshing snack is great on a hot afternoon, or anytime, really.

Look for frozen juice bars that have 70 calories or fewer. One pop has about 6 g of carbs. And it’s sodium- and fat-free, to boot.

Or consider making your own ice pops.

14

Peanut Butter and Jelly on a Whole-Grain English Muffin

a basket of whole-grain english muffins with jelly on the side
The good news about peanut butter: It can help improve satiety and decrease after-meal glucose levels.

Spread 1 tbsp on half of a high-fiber, whole-wheat English muffin for a wholesome, nourishing snack. The peanut butter contains 100 calories, 8.5 g of fat (including 1.5 g of saturated fat), 3 g of carbs, and 3.5 g of protein.

 When shopping for peanut butter, be sure to read the ingredients list. Make sure the only ingredients are peanut butter and salt and that there is no added sugar.
A whole-wheat English muffin has an estimated 134 calories, 1.4 g fat, 27 g carbs, and 5.8 g protein.

Top it off with 1 tbsp of sugar-free jelly for a PB&J that is not only satisfying but also good for you. The sugar-free jelly contains no fat or protein and 6 g of carbs.

15

Sweet and Savory Pears and Prosciutto

Quick-and-Easy-Snacks-for-Diabetes-Pears-and-Prosciutto-1440x810

Jennifer Shrodes, RD, CDCES, of the Ohio State University Wexner Medical Center in Columbus, recommends that people with diabetes prioritize blood sugar–friendly choices and make them incredibly tasty. One classic protein-and-carb combo is a half piece of fruit, such as an apple or pear, with thinly sliced prosciutto, which is dry-cured ham.

Here’s what you’ll get from this fancy-feeling snack: Two thin slices of prosciutto contain about 36 calories, 1.5 g fat (0.5 g saturated fat), 0.06 g carbs, and 5 g protein.

One-half of a juicy pear has about 50 calories, no fat or protein, and about 14 g of carbs.

 (Vegetarian? Swap prosciutto for string cheese.)
16

Refreshing Cantaloupe and Creamy Cottage Cheese

a wedge of cantaloupe with cottage cheese
Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe in this snack. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese. The melon is an excellent source of vitamins A and C.

Plus, the low-fat cottage cheese adds over 6 g of protein to the snack and supplies a good amount of calcium.

 Add a sprig of mint for a punch of color and flavor.
17

High-Protein, Low-Calorie Shrimp Cocktail

Quick-and-Easy-Snacks-for-Diabetes-Shrimp-Cocktail-1440x810
Seafood, in general, is an excellent snack food when you're following a diabetes diet because it’s rich in lean protein.

 But avoid eating it fried, as it can absorb fat while cooking and contribute to weight gain and increase cholesterol.

Each shrimp with cocktail sauce equals 28 calories, 3.5 g protein, less than 1 g fat, and 2.5 g carbs.

Cocktail sauce contains sodium, which is unhealthy for people with diabetes.

 To reduce the salt in this snack, Palinski-Wade suggests enjoying the shrimp with fresh salsa or chopped tomatoes. Shrimp cocktail is a great pick if you’re dining at a restaurant or ordering in and want a healthy appetizer that won’t spike your blood sugar and send it crashing later.
18

A Couple of Dark-Chocolate-Covered Strawberries

chocolate covered strawberries
Strawberries are naturally fat-free, making them a healthy choice for diabetes, and they’re also rich in vitamin C. One cup provides your entire DV of the vitamin.

Their sweetness when they’re ripe makes this snack taste rich and decadent, too.

Dip these juicy fruits in creamy dark chocolate to create a thin coating and add flavor. Dark chocolate contains more flavanol-packed cocoa solids than milk chocolate. Flavanols have been shown to relax blood vessels, helping contribute to lower blood pressure. They can also help improve insulin sensitivity, or how well your body responds to insulin.

 But mind your portions: Three or four of these chocolate-covered berries have 13 g of carbs and 120 calories.

19

Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream

a bowl of gelatin with whipped cream

A sparkling, fruit-flavored gelatin topped with whipped cream can be refreshing and pleasantly satisfying when you’re craving something sweet.

Try opting for sugar-free gelatin: A snack-size container of gelatin made with low-calorie sweetener contains 4 g of carbs for fewer than 19 calories.

 Top it with 1 tbsp of sugar-free whipped topping to add a little more sweetness without the added sugar.
20

Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping

Quick-and-Easy-Snacks-for-Diabetes-Frozen-Yogurt-13-722x406
Enjoy this cool, creamy, lower-calorie snack anytime. One brand, Kemps, sells a vanilla version that has 24 g of carbs and no added sugar. It is also a good source of calcium for a ⅔ cup serving (180 mg, to be exact).

To add variety, try different flavors, and top the frozen yogurt with a few berries or a teaspoon of chopped nuts. This will add even more flavor, texture, and nutrition.

Pair Carbs With Protein and Fats for Healthy Snacking

When you’re managing diabetes, an important thing to keep in mind is your carb count. Carbohydrates are the nutrients in foods that are broken down into glucose, and they can have a significant impact on blood sugar levels, Kennedy says.

It’s best to consider both quantity and quality when it comes to carbs. Eating a lot of carbs or too many simple carbs at once can cause spikes in blood sugar.

 High blood sugar, or hyperglycemia, can increase the risk of diabetes complications like diabetic neuropathy, diabetic retinopathy, heart disease, and stroke.

But, “This doesn’t mean that you need to avoid carbohydrates completely,” Kennedy says. Instead, eat a healthy amount of good carbs, especially ones that are rich in fiber. That includes those from fruits and vegetables, fat-free or low-fat dairy, and whole grains.

Consider the other macronutrients of your snack, too. “Combining protein and healthy fats with complex carbohydrates is a great way to give your snacks staying power,” says Palinski-Wade. Nuts and seeds, nut butters, plain Greek yogurt, and low-fat cheeses offer both protein and fat for satisfaction and blood sugar management.

The Takeaway

  • Nutritious diabetes-friendly snacks can prevent blood sugar spikes, keep you feeling full, and provide energy throughout the day.
  • The best snacks for diabetes are low in added sugar and carbs, high in fiber, and rich in protein and healthy fats. These include plain Greek yogurt with fruit, hummus with veggies, and oatmeal with berries.
  • Snacks that are high in fiber, such as popcorn, oatmeal, nuts, and fruits, can help you manage your blood sugar and curb hunger.
  • Be sure to consider portion sizes. Peanut butter, dark chocolate, and frozen yogurt, for example, can be part of a diabetes-friendly diet when consumed in moderation.

Resources We Trust

Additional reporting by Barbara Kean; Deborah L. Blood, RD, CDCES; and Debbie Strong.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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