It’s not necessary to give up convenience or flavor to manage diabetes. Choosing foods that balance protein, fiber, and healthy fats without raising blood sugar levels is the key to smart snacking. These 13 portable, diabetes-friendly snacks are ideal for a busy lifestyle, whether you’re traveling, commuting, or just need a quick snack in between meetings.
1. Roasted Chickpeas
A crunchy, savory snack that is high in fiber and plant-based protein, roasted chickpeas are excellent for controlling blood sugar levels. Although a quarter-cup portion normally has about 15 grams of carbohydrates, the net carb load is significantly reduced when 5–6 grams of fiber are included. You can roast them at home with olive oil and spices like cumin, garlic powder, or paprika, or you can purchase them prepackaged in a variety of flavors; just look for added sugars on the label.
2. Nut Butter with Apple Slices
This traditional combination offers a good balance of fiber, protein, and good fats. Apples provide soluble fiber and natural sweetness, which slows down digestion and aids in blood sugar regulation. A tablespoon of peanut, almond, or cashew butter enhances their rich, creamy texture and provides healthy fats that help to further stabilize the glucose response. For the perfect on-the-go snack, combine apple slices with a nut butter squeeze pack.
3. Hard-Boiled Eggs
Because they are high in protein, low in carbohydrates, and packed with nutrients like vitamin B12 and choline, hard-boiled eggs make the perfect portable snack. With roughly 6 grams of protein and less than 1 gram of carbs, a large egg is a blood sugar-friendly and filling food. Try adding smoked paprika, pepper, or a pinch of sea salt for added taste. On hectic days, keep them in the refrigerator for a quick protein boost.
4. Greek Yogurt Cups (Low-Sugar)
Probiotics and protein are abundant in Greek yogurt, particularly the plain or low-sugar varieties, which promote healthy digestion and general well-being. Choose single-serve containers that contain at least 12 grams of protein and 10 grams or less of sugar. Add a teaspoon of chia seeds for added fiber or a few fresh berries for natural sweetening. You can savor this creamy, filling choice at any time of day.
5. String Cheese or Cheese Sticks
It’s simple to tuck cheese sticks or individually wrapped string cheese into your lunchbox or bag. Both protein and fat, which they contain, aid in slowing digestion and preserving stable blood sugar levels. With only 7 grams of protein and no carbohydrates, a single stick is a great option for satisfying hunger quickly. Serve with some whole-grain crackers or a piece of fruit for a full mini-meal.
6. Mixed Nuts
Because of their combination of fiber, plant protein, and healthy fats, a small handful of mixed nuts can provide a significant amount of satiety. For diabetics, almonds, walnuts, and pistachios are particularly healthy options. Choose unsalted or mildly salted types to promote heart health, and limit your portion to about ¼ cup to control calories. They’re perfect for keeping in your office, gym bag, or car because of their inherent crunch and portability.
7. Turkey or Chicken Jerky (Low-Sodium)
For those attempting to control their blood sugar levels while on the go, jerky made from chicken or turkey is a protein-rich, shelf-stable snack. Select jerky with as little added sugar as possible—some brands add sweeteners while the product is curing—and, if at all possible, choose low-sodium types. About 10–12 grams of protein are provided in a typical serving, which helps to reduce hunger without raising blood sugar levels.
8. Cottage Cheese Cups
Low-fat cottage cheese in single-serve containers provides a filling source of calcium and protein with minimal carbohydrates. They are especially effective at maintaining stable blood sugar levels in between meals. These days, some brands provide savory or mildly flavored versions with fruit or herb blends; however, watch out for added sugars. For extra fiber and texture, add sliced almonds, ground flaxseeds, or a dash of cinnamon.
9. Raw Veggies with Hummus
Carrots, celery, cucumber, bell pepper, and other crunchy, hydrating vegetables go well with hummus, which adds protein and fiber and a creamy texture. For anyone with diabetes, pre-packaged vegetable and hummus snack packs are a convenient and healthful option. For convenient grab-and-go snacking, you can also portion them out at home using silicone cups or tiny containers.
10. Pumpkin Seeds (Pepitas)
Nutrient-dense and portable pumpkin seeds, also known as pepitas, provide magnesium, fiber, and protein—all of which are critical for controlling blood sugar. About 7 grams of protein and 2 grams of fiber are found in a quarter-cup portion of roasted seeds. They also contain a lot of good fats and antioxidants. Choose unsalted varieties for optimal effects, and eat them by themselves or sprinkled over yogurt or a small salad.
11. Whole Grain Crackers with Tuna Packets
Whole grain crackers paired with tuna are an easy, no-refrigeration-required snack that delivers on protein and complex carbs. Tuna packets are now available in fun flavors like lemon pepper or sriracha, and they’re easy to eat straight from the pouch. When combined with high-fiber crackers—aim for at least 3 grams of fiber per serving—you get a satisfying bite that won’t spike your blood sugar.
12. Berries with a Handful of Almonds
Berries such as blueberries, raspberries, and strawberries are lower in sugar than many other fruits and packed with antioxidants and fiber. When paired with a small handful of almonds, you get the perfect blend of natural sweetness, crunch, and healthy fat. A half-cup of berries and about 12 almonds provide a satisfying snack with a good balance of nutrients that supports steady energy levels.
13. Diabetes-Friendly Protein Bars
Not all protein bars are created equal, but several new brands are making snack bars specifically tailored for blood sugar management. Look for bars that contain fewer than 15 grams of net carbs, at least 7 grams of fiber, and no added sugars. Popular 2025 options include RXBAR Plant, KIND Protein (no sugar added), and Quest bars. These are great to keep in your bag, car, or desk drawer for emergency snack moments.
No matter where life takes you, you can maintain your blood sugar goals and eat wisely with a little preparation. To help reduce hunger and keep energy levels steady, choose foods high in fiber, protein, and healthy fats. These 13 snack ideas, which range from creamy cottage cheese cups to crunchy roasted chickpeas, demonstrate that eating well doesn’t have to mean sacrificing convenience or taste when managing diabetes.
As always, if you’re taking insulin or other glucose-lowering drugs, consult your doctor or a registered dietitian about how to best include these snacks in your overall diet.
