Here at DMP we’re all about helping type 2 diabetics (and prediabetics) eat a healthy low carb diet.
But when it comes to low carb snacks, it can be a bit tricky if you’re new to eating low carb. Or it may just be the case that you just need some inspiration for something new.
Either way, today you’re in for a wonderful journey into the world of low carb snacks!
In fact, we’ve lined up 40 tasty numbers and best of all, they’re friendly for you to eat.
#1: Cucumber rolls
These appetizers look like something you’d find on a fancy hors d’oeuvres plate at a party, but they’re actually super easy to make, and they clock in at only 4 grams of carbohydrates per serving.
The avocado inside is a great source of healthy monounsaturated fats, and the crunchy cucumber will give you a big dose of vitamin K.
#2: Veggie slices
We know, veggies might sound boring, but there are so many different delicious ways to serve your favorite vegetables sliced raw!
Try serving them alongside some delicious hummus, or drizzling them with a light olive oil and balsamic vinegar dressing. Carb count will vary depending on which veggies you use, but here’s a list of low carb vegetables that you can eat all day long if you like.
#3: Herb nut crusted chicken nuggets
These are about a million times healthier than your typical McNugget, and way more delicious!
Protein packed chicken breast is coated with a mixture of almonds and macadamia nuts. One serving will give you a measly 3 grams of carbs and a great amount of fiber, along with healthy nut fats.
#4: Hard-boiled egg with cheese
Wrap a hard-boiled egg with a slice of your favorite cheddar or mozzarella for a delicious, protein heavy snack.
Eggs are a rich source of vitamin B12, vitamin D, iron, and other essential B vitamins. The best part?
This snack is essentially carbohydrate free…and each egg with a slice of cheese will give you 12 grams of gold standard protein.
#5: Egg muffins
Since we’re talking about eggs, let’s just say, eggs are one of the best sources of protein for diabetics, and these mouth-watering muffins make getting your daily serving super easy.
Each muffin has 4 grams of carbohydrates and is laced with tomato, onion, and super nutrient dense kale. The kale will reduce inflammation in your body and may even lower your blood sugar.
#6: Beef jerky
Beef jerky is everyone’s favorite road trip snack!
Beef is a great source of iron and vitamin B12, and one ounce of jerky will give you a filling 10 grams of protein and 6 grams of carbs (most of those carbs likely come from how the beef is prepared).
Be conscious of your sodium intake if you do eat jerky, it is a food higher in sodium.
#7: Peanut butter protein balls
These bite-sized snacks are one of our most popular snack recipes.
They are naturally sweet and salty, but they only contain 3 grams of carbohydrates per serve. The protein powder, nuts, and coconut within, pack a powerful protein-fat-fiber punch that will power you through a busy day, no problem!
#8: Tuna salad
Tuna has high levels of omega-3 fatty acids, which help to reduce cholesterol, prevent cardiovascular complications, and reduce inflammation.
Mix a can of tuna with a small amount of mayonnaise, lemon juice, and the chopped veggies of your choice (we like bell peppers and pickles, but you can experiment) for a delicious, protein-packed lunch or snack. Serve in lettuce wraps or atop cucumber slices.
#9: Low carb chocolate milkshake
Yes, you read that right – it is possible to have a milkshake that won’t send your blood sugar soaring!
This indulgent milkshake contains zero sugar (it’s sweetened with stevia), creamy healthy fats from avocado, and just 11 grams of carbs total.
The cocoa powder within may lower your blood pressure and even boost your cognitive performance – add more for a darker chocolatey flavor.
Avocado is a very low carbohydrate fruit (yes, it’s a fruit!), and its monounsaturated fats can lower your cholesterol and help you control blood sugar levels.
Eating avocado may even help you lose weight because the healthy fats they contain will keep you so incredibly satisfied!
Guacamole is a great way to get your avocado in; it can be made by mixing avocado with red onion, tomato, and small amounts of soy sauce, lemon juice, and salt. Serve with veggies or low carb chips. One serving of guacamole contains 10 grams of carbs.
#11: Cucumber crackers
Who needs high carb crackers when you can get the same crunch from low carb cucumber?!
That’s right, you can top cucumber crackers (that is, slices of cucumber) with anything from cheese to hummus to avocado to sliced deli meat.
#12: Say cheese
You’ll be surprised how satisfying one slice of cheddar cheese (0.4 grams carbohydrates per 1 oz/28 g slice) or Swiss cheese (1.5 grams carbs per slice) can be.
What’s more, research suggests that full fat dairy is a healthier choice than low fat – and it’s a lot more delicious, too!
#13: Zucchini pizza boats
Fiber-rich zucchini is a fantastic alternative to traditional pizza crust.
Top the scooped out zucchini with your favorite pizza toppings like cheese, tomato sauce, olives, ham, and red pepper, and bake in the oven to make delicious pizza boats! One serving (1 topped-zucchini) will give you about 9 grams of carbs.
Olives are a great source of antioxidants (vitamin E), flavonoids, and polyphenolic compounds that all help to reduce oxidative stress and inflammation.
Grab a handful of around 10 olives and you’ll only be consuming 2.8 grams of carbs.
#15: Coconut chia pudding
If you haven’t tried chia pudding yet, it’s high time you did!
Chia seeds may improve your glucose and insulin tolerance, decrease inflammation, and reduce your cardiovascular risk factors.
This creamy snack is made with coconut milk and stevia, contains just 6 grams of carbs, and can be topped with the berries of your choice. Keep in the fridge for a grab-it-anytime breakfast or snack.
#16: Bowl of greens
We’re going to keep on harping it home forever: leafy greens are the absolute #1 food to eat (for everyone, really)!
A big bowl of greens at any time of day will reduce inflammation, give you a plethora of vitamins and minerals, and may even help lower your risk of heart disease and cancer.
#17: Crispy kale chips
Speaking of greens, did you know you can even eat them in super crunchy chip form?
Simply massage a bunch of kale in olive oil, salt, and any spices or flavoring you like. Bake them for 20 minutes in the oven at 340°F/170°C, and you’ve got kale chips containing just 2 grams of carbohydrates.
Bet you can’t eat just one!
#18: Sweet Smoothie
Energize yourself by sipping on this blend of smoothie sweet deliciousness from berries, healthy fats from flaxseed oil, and protein from protein powder.
One serving will give you about 15 grams net carbs, and you can play with the ingredients to create your perfect smoothie.
#19: Low carb crackers
Yes, it’s possible to make your own low carb crackers at home, for cheap!
Heart-healthy flaxseed meal and cholesterol lowering sesame flour come together to create a crunchy, crumbly, filling base for any topping.
One serving will give you 5 grams of carbohydrates, all of which come from fiber (meaning they won’t spike your blood sugar).
#20: Celery with peanut butter
One medium stalk of celery with one tablespoon of peanut butter is a super satisfying snack that will set you back just 4 grams of carbs.
The celery’s fiber plus the nut butter’s healthy fats are a match made in heaven in terms of keeping you full for a long time – you’ll likely find yourself doing a lot less mindless snacking when you fill up on this power combo.
#21: Diabetic chocolate cake
Not only is this chocolate cake low in carbs (one serving contains 11 grams total carbs and 7 grams net carbs) and almost sugar free; it can also be whipped up in about five minutes at home!
Coconut flour and coconut oil come together to create a delicious dessert with antioxidant and anti-inflammatory properties.
#22: Cottage cheese
Unlike most meat free protein sources, cottage cheese is actually a complete protein source (meaning it contains all of the necessary amino acids).
It’s also a super low calorie, low carbohydrate snack (half a cup contains just 7 grams carbs) that tastes great topped with a small amount of nuts or blueberries.
#23: Baba ghanoush
Baba ghanoush is a middle eastern dip that looks like hummus, but it’s much lower in carbohydrates because it’s made with an eggplant base.
Baba ghanoush blends eggplant with creamy, savory tahini (sesame paste) and garlic. One serving contains 3 grams of carbs, and it’s scrumptious served on top of cucumber slices, low carb crackers, or veggie sticks.
Blueberries are one of the best fruits a diabetic can choose. One half cup contains 10 grams of carbs, so do be sure to eat them in moderation.
But, their antioxidant and fiber content is off-the-charts! Among the nutritional superstars contained in blueberries are anthocyanins, which can protect against both heart disease and cancer.
#25: Low carb carrot cinnamon bread
This indulgent yet guilt-free tea-time treat is crazy easy to make, and each serving contains 5 grams of carbohydrates and 2 grams of fiber – so you can enjoy it without throwing off your blood sugar. And your guests will love it, too!
Vitamin packed carrots and blood sugar lowering cinnamon come together in this recipe to make something beautifully moist and moreish.
#26: Taco meat
Try keeping a container of ground spiced chicken, turkey, or beef in the fridge so that you can have a tasty, high protein snack on hand at all times. Eat it in lettuce wraps or topped with a healthy dollop of salsa.
#27: Spinach stuffed tomatoes
Tomatoes are rich in beta-carotene, which is converted into vitamin A in the body. Spinach delivers a powerful dose of iron and vitamins A, C, and K.
To make this fancy looking snack, simply fill a tomato most of the way full with spinach, crack an egg over the top, and bake for 20-30 minutes at 390°F/ 200°C. Each stuffed tomato has just 2.6 grams of carbs.
#28: Garlic shrimp
Sauté shrimp in a bit of olive oil and garlic, and keep in the fridge for a quick protein punch any time of day.
Shrimp is high in omega-3 fatty acids, which will help keep your heart healthy and your mind sharp. Maybe the best part? It’s a carb free snack!
#29: Sweet finger bites
Eggs, heart healthy olive oil, and low carb coconut flour come together to make these treats.
Each bite halved and topped with delicious vanilla cheesecake icing, contains 10 grams total carbs and 4 grams net carbs – meaning, they contain a ton of healthy fiber.
#30: Chicken breast
Chicken breast is the ultimate carb free, protein heavy snack!
Try prepping a batch of chicken breast roasted with the spices of your choice (we like rosemary or Cajun) at the beginning of the week. Keep it in a container in the fridge so you can grab a healthy, filling snack at any time.
#31: Mixed berry parfait
For breakfast or an anytime snack, top protein heavy Greek yogurt with a small handful of berries, nuts, and sunflower seeds to make a delicious parfait.
Carb count depends on how much fruit you add, so keep it low if possible. Sweeten with stevia to keep the snack sugar free.
#32: Baked carrot fries
These fries are in the same vein as the kale chips we mentioned earlier: crunchy, addictive, and made of vegetables!
Simply slice carrots into thin strips, toss in olive oil, and bake for 30 minutes. Voila – a meal that feels indulgent but is actually packed with vitamins and fiber!
One serving will give you 15 grams of total carbs and 11 grams net carbs, so don’t overdo it on these delicious snacks.
#33: No-bake chocolate pudding
Heart healthy cocoa, satiating avocado, and delicious cream cheese combined and set in the fridge to create this impressive snack that will set you back around 7 grams net carbs per serving.
#34: Pumpkin seeds
These seeds contain so many nutrients, it’s almost unbelievable – from manganese to magnesium to iron to copper, they can benefit absolutely everyone.
One ounce contains a whopping 5 grams of fiber and 15 grams of carbs, as well as 5 grams of healthy fat. Try eating a small handful on its own or atop some Greek yogurt or cottage cheese.
#35: Snack La’Fresh
This colorful, veggie packed snack is fun both to create and to chow down on!
Healthy fat- and antioxidant-rich olives are married with vitamin C heavy bell pepper, cucumber, and tomato. It’s like a salad you can hold in your hand!
This snack makes a great party appetizer and each serving contains around 13 grams of total carbs (most of which come from fiber).
#36: Hot dog bites
It’s important to keep in mind that processed meats should be eaten in moderation, as they can contain high levels of sodium and nitrates.
However, boiling up a bunch of hot dogs and cutting them into pieces to keep on hand can be an easy way to get some protein when you’re in a hurry. Look for all-beef hot dogs (or anything that’s organic or less processed) when you shop. One hot dog usually contains about one gram of carbs.
#37: Eggplant chips
These chips look and taste suspiciously like your typical potato chip, but never fear – they’re much lower in carbs (7 grams net carbs per serving) and higher in fiber and nutrients.
Thinly slice an eggplant, sprinkle with salt and spices of your choice, and bake for 20-30 minutes.
#38: Roasted edamame
Edamame (otherwise known as soybeans) is a great source of plant protein and fiber. Half a cup will give you around 7.5 grams total carbs, an impressive 4 grams of fiber, and an even more impressive 8.5 grams of protein.
Edamame is a fantastic low calorie source of iron and calcium that can help you build strong bones and keep your energy up throughout the day.
#39: BLT wraps
It’s just like your favorite deli sandwich, except it’s much kinder to your blood sugar: load up lettuce leaves with tomato, bacon, deli meat, avocado, and any condiments you like.
As always, remember that processed meats like bacon should be eaten in moderation. So if you’ve already had your bacon fill, this snack can be made healthier if you sub the bacon and deli meat with baked chicken breast instead.
#40: Sugar-free dark chocolate
We’ll end our list with the ultimate indulgence: dark chocolate!
Buy it as dark as possible for a lower sugar option that’s high in antioxidants and can improve mood and cognition. Or even better still, purchase a stevia-sweetened dark chocolate for a completely guilt-free indulgence.
As you can see, diabetics (and prediabetics) can still eat deliciously, tasty food, without any feelings of deprivation!
Whether it’s salty, sweet or fresh, with that list above, you’ll now have plenty of low carb snacks to satisfy your in-between meal cravings.
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What if you cant have nuts. Can you still make the loaf without the nuts
Dr Jedha - Nutritionist (PhD)
Hi Carolyn, if you’re referring to the carrot loaf, our recipe uses almond flour and almonds and we do not have an alternate recipe without nuts.
Mary L Jacobson
Is there a book of the 40 Yummy Low Carb Snacks? I don’t want to print them out my printer is not that good. Thank you
Malorie: Dietitian (MS, RD, CLT)
No, there is no book.
can you email me those low carb snacks. I would appreciate it if you could.
Dr Jedha - Nutritionist (PhD)
Hi Carolyn, you can access the snacks information on our site here anytime.
127 after Thanksgiving Dinner.
Doing great so far. These snacks are awesome as it has helped me to stay on track at mealtime if I’m not ravenous! Thanks for the pep talk too!! Numbers under 100!
I was diagnosed today with type 2 diabetes and I’m a bit lost. I’ve never counted carbs and now I’m afraid to eat anything except meat and green vegetables. To think of never eating potatoes again…. It’s really overwhelming.
Emily - Dietitian (MS, RD)
Take a deep breath, you’ve come to the right place for a wealth of information to help simplify your diabetes. Starting with meat and lots of vegetables is a great foundation for a healthy diet. We also encourage you to include (most) dairy, eggs, some fruits, nuts, seeds, and lots of healthy fats like olive oil, butter, and avocado.
It is true that you need to avoid potatoes as much as possible- potatoes, including sweet potatoes, are just too high in carbohydrates to fit into a diabetic friendly diet. Have you tried mashed cauliflower yet? This can be really comforting when craving some mashed potatoes.
Make sure to explore the blog in your free time. Here are some of my favorite resources to get you started:
– Diabetes Friendly Food List
– Top 10 Foods to Avoid
– Sample Two Day Menu
Mary signing in
Hello. Thanks for all those info.
I have 2 questions.
Can i depend on fibers in flax seeds instead of those in veggies?
Should i count the erythritol in chocolate bars ( half of it of course) or (since they have zero GI -unlike maltilol) can they be not counted? It make a diference for me those few grams.
Emily - Dietitian (MS, RD)
Flax seeds are a great addition to a healthy diet, but it certainly is not a reason to omit the veggies from your diet. Vegetables offer many vitamins and minerals which won’t all be found in flax seed- not to mention vegetables are truthfully the main staple of a healthy, diabetic diet!!
We encourage our readers to count total carbs (not net carbs, not sugar, not GI value). Counting total carbs will give you the most accurate record of your daily carb intake, and likely result in the best blood sugar control. Does that answer your question regarding the chocolate? If I am misunderstanding the question please let me know.
My serving portions of vegetables make my count more than 80 but i will adjust that.
Regarding the chocolate, yes i am calculating the total carb. But “erythritol ” in specific should be counted? I read what you wrote before about sugar alcohol and we should count half of it. But is erythritol also the same because you mentioned that it does not affect blood sugar level?
Jedha: Nutritionist (MNutr)
Hey Laura, If all your carbs are coming from non-starchy veggies alone, there can be some room for a higher total carb count, if your levels are okay. However, with up to 80 grams it should allow for plenty of carbs by way of veggies. As for erythritol, it is a sugar alcohol and all sugar alcohols get counted by half. Hope that helps. 🙂
Yes, it helps alot thank you.
And regarding veggies, of course i take non-starchy veggies but i have other sources of carb that i could not omit and those do not leave rooms for enough veggies. I will continue explorating your recipes. They help alot.
I take 3 Glucophage tablets at night and try not to eat things that I shouldn’t and my sugar still hovers around 8/9. Can you please give me a list of definite no no’s to eat. Thank you
Well if you try to eat things you know you shouldn’t, you’ve solved your own problem Derek – stop eating them! We don’t have a no no list, but our recommended food list is here and this might be helpful too.
Thank you so much for this website! I found out last November that I have Pre-Diabetes/Diabetes. I don’t have to use insulin (yet) and I’m hoping to keep it that way. I am on Metformin and it really seems to be helping. My doctor had been telling me for years that I was getting close, I just didn’t listen. This time, I did and I have lost 25 pounds and I’m hoping to lose even more. My cholesterol came down to 72 from like 195. My A1C levels are so much better. My doctor is really happy with my results so far and I am too. I “tripped” over your website and what a blessing it has been. The meal plans and especially this “good” snack list is so helpful!! I already feel better and I found that it is not really too hard to eat better. Thank you so much for this site and the weekly emails are wonderful. I hope that others will realize that little changes really do matter.
Thanks for your kind words Melodie! And congrats on your progress – I’m sure you’re feeling much better for all your changes. 🙂