10 Highly Nutritious Carb Free Snacks

When you’re aiming to achieve and maintain healthy blood sugar levels with type 2 diabetes or prediabetes, the right snacks can make all the difference.

But in a world brimming with snack options, finding ones that fit a carb-conscious lifestyle while still being delicious and nutritious can seem like a daunting task.

The following 10 snacks are not just good; they’re good for you—and they promise to keep your taste buds, appetite and your body equally happy – enjoy!

1. Hard-Boiled Eggs

Hard-boiled eggs are a powerhouse of essential nutrients and serve as an excellent snack choice for type 2 diabetes and prediabetes.

Rich in high-quality protein, eggs provide all nine essential amino acids necessary for optimal body function, making them a complete and highly bioavailable protein source.

Eggs are also an excellent source of vitamins, including Vitamin D, which is rare in foods and essential for bone health and immune function. They contain significant amounts of Vitamin B12, crucial for brain health and the maintenance of proper nerve function. Additionally, eggs are a good source of choline, a nutrient that supports brain development and liver function.

Despite their cholesterol content, numerous studies have shown that egg consumption does not negatively impact the cholesterol levels in the blood of most people, and may, in fact, improve the overall lipid profile by increasing HDL (“good”) cholesterol.

Eggs Nutrition Facts

**Approximate values per one large egg:

• Calories: 70
• Protein: 6 grams
• Total Fat: 5 grams
• Cholesterol: 185 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugars: 0 grams
• Vitamin D: 10% of the Daily Value (DV)
• Vitamin B12: 15% of the DV
• Choline: 147 mg (27% of the DV)

2. Cheese Slices or Cubes

Cheese is another excellent choice for a carb-free snack that offers a plethora of nutritional benefits, whether you choose cheddar, Swiss, mozzarella, gouda, or goats cheese.

Cheese is particularly rich in calcium, which aids pancreas and insulin function. Cheese also provides phosphorus, zinc, vitamin A, and vitamin B12. The high-quality protein in cheese also satisfies the appetite to help regulate blood sugar levels.

Cheese made from grass fed milk can be a good source of conjugated linoleic acid (CLA), a type of fat that has been linked to fat loss; and contain significant amounts of omega-3 fatty acids.

Cheese Nutrition Facts

**Approximate values per ounce (28 grams) of cheddar cheese:

• Calories: 113
• Protein: 7 grams
• Total Fat: 9 grams
• Cholesterol: 29 mg
• Carbohydrates: Less than 1 gram
• Fiber: 0 grams
• Sugars: Less than 1 gram
• Calcium: 20% of the Daily Value (DV)
• Vitamin A: 10% of the DV
• Vitamin B12: 14% of the DV

3. Ground Turkey Lettuce Cups

Ground Turkey Lettuce Cups are a delightfully light yet satisfying snack that meshes well with a carb-conscious lifestyle.

Ground turkey is a fantastic source of lean protein, helping to build and repair tissues while also making you feel full and satiated. It’s also a good source of important B vitamins, particularly B6 and niacin, which are vital for the body’s energy production processes.

Lettuce serves as the perfect wrap alternative, contributing minimal calories and carbohydrates while providing fiber, vitamin K, vitamin A, and folate.

Cottage cheese is a great topping for these cups, as it adds a creamy texture and is a good source of calcium and protein.

A simple way to make Ground Turkey Lettuce Cups is to fry up one pound (500g) ground turkey (mince) in a pan with 2 teaspoon Cajun seasoning, pile onto some lettuce leave cups smeared with cottage cheese and sprinkle with sliced scallions (spring onion).

You can also spice these lettuce cups up in many other ways – add chopped diced tomatoes, diced cucumber, diced bell pepper or other vegetables for a different flavor, along with other low carb sauces and spices you may like!

Lettuce Cup Nutrition Facts

**Approximate values per serving (2 lettuce cups):

• Calories: 78
• Protein: 20 grams
• Total Fat: 2 grams
• Cholesterol: 60 mg
• Carbohydrates: 0.7 grams
• Fiber: 0.3 gram
• Sugars: 2 grams
• Vitamin A: 50% of the Daily Value (DV)
• Vitamin C: 10% of the DV
• Calcium: 4% of the DV

4. Chicken Wings

Chicken wings, when prepared without sugary marinades or breading, are a delightful carb-free snack that offers substantial nutritional value.

They are a good source of protein, to support overall bodily functions.

Apart from protein, chicken wings provide a range of B vitamins, particularly niacin (Vitamin B3), which is vital for converting food into energy and maintaining healthy skin and nerves. They are also a source of phosphorus, an essential mineral that supports bone health along with calcium.

Plus, don’t skip the skin! The skin on chicken wings is high in monounsaturated fat and also rich in collagen, which can help improve skin elasticity and joint health.

And in terms of overall fat, yes, they do contain a fair amount of fat, but that helps stabilize blood sugar and sustain energy, too!

Chicken Wings Nutrition Facts

**Approximate values per 3 ounces (85 grams) of cooked wings:

• Calories: 203
• Protein: 18.5 grams
• Total Fat: 14 grams
• Cholesterol: 92 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugars: 0 grams
• Niacin (Vitamin B3): 26% of the Daily Value (DV)
• Phosphorus: 13% of the DV
• Selenium: 22% of the DV

5. Shrimp/Prawns with Tartar Sauce

Shrimp and prawns are excellent carb free snacks that pack a substantial nutritional punch.

They are particularly renowned for their high protein content, satisfying the appetite. Plus, they are an exceptional source of several key nutrients, including iodine, which is vital for proper thyroid function and optimal metabolic function in diabetes.

These seafood favorites are also rich in selenium, an important antioxidant that helps combat oxidative stress and enhances immune function. Additionally, they provide vitamins D and B12, phosphorus, and omega-3 fatty acids, which are essential for diabetes health, heart health, bone strength, and overall cellular function.

Pairing shrimp or prawns with a low carb tartar sauce (most tartar are low carb) adds a flavorful dimension. You can also use mayonnaise if you prefer.

Shrimp/Prawns Nutrition Facts

**Approximate values per 3 ounces (85 grams) of cooked shrimp:

• Calories: 84
• Protein: 18 grams
• Total Fat: 0.2 grams
• Cholesterol: 166 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugars: 0 grams
• Selenium: 48% of the Daily Value (DV)
• Vitamin D: 3% of the DV
• Vitamin B12: 21% of the DV

Tartar Sauce Nutrition Facts (Approximate):

• Calories: 100 per tablespoon
• Total Fat: 11 grams
• Carbohydrates: 0.5 grams
• Fiber: 0 grams
• Sugars: 0 grams

6. Herb-Infused Beef Meatballs with Yellow Mustard

Herb-infused beef meatballs topped with a dollop of yellow mustard make for a nutritious, carb-free snack that’s both satisfying and flavorful.

Ground beef is a great source of high-quality protein, along with being rich in important nutrients like iron, which is crucial for transporting oxygen throughout the body, and zinc, which plays a vital role in immune function and metabolism.

Yellow mustard, used as a topping, adds a tangy flavor without contributing any carbs. It also offers trace amounts of turmeric, which is known for its anti-inflammatory properties, and a small amount of selenium, a nutrient important for thyroid health and immune function.

Nutrition Facts

**Approximate values per 3 ounces (85 grams) of meatballs:

• Calories: 240
• Protein: 20 grams
• Total Fat: 17 grams
• Cholesterol: 80 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugars: 0 grams
• Iron: 15% of the Daily Value (DV)
• Zinc: 35% of the DV

Nutrition Facts for Yellow Mustard (Approximate):

• Calories: 3 per teaspoon
• Total Fat: 0.2 grams
• Carbohydrates: 0.5 grams
• Fiber: 0.2 grams
• Sugars: 0.1 grams

7. Baked Salmon Cakes

Baked salmon cakes made with just a few wholesome ingredients offer a superbly nutritious, almost carb-free snack.

RECIPE:

Ingredients

• 1 (14oz/ 400g) can salmon (with bones)
• 1 scallions (spring onion) – sliced, or half a red onion diced finely
• 1 egg
• black cracked pepper
• 1 Tablespoon olive oil – for cooking

Instructions

• Empty and discard excess liquid from salmon.
• Place the drained salmon in a mixing bowl with scallions (spring onion) and generously season with salt and pepper.
• Using a fork break up the salmon and combine all the ingredients together.
• Crack egg into the bowl and mix until well combined.
• Using your hands, roll into 4 large balls then pat down with the palm of your hand to form patties or balls.
• Heat olive oil in a pan over medium heat, place patties into the pan, then reduce heat to low and cook for about 4 minutes on each side. The key is to cook them slowly so they don’t burn but cook through and nicely brown on the outside.

Salmon is an excellent source of high-quality protein and one of the best sources of omega-3 fatty acids. The inclusion of salmon bones in the mix increases the calcium content, which is crucial for building bone mass, especially as we get older. Using an egg as a binder in the salmon cakes not only helps in keeping the cakes together but also adds additional protein, vitamin D and choline, as mentioned above.

Make a sauce of mayonnaise and avocado whipped together to serve with the salmon cakes – delicious!

Nutrition Facts

**Approximate values per serving (2 small cakes):

• Calories: 230
• Protein: 23 grams
• Total Fat: 15 grams
• Cholesterol: 130 mg
• Carbohydrates: 1 gram
• Fiber: 0 grams
• Sugars: 0.5 grams
• Omega-3 Fatty Acids: 2,000 mg
• Vitamin D: 15% of the Daily Value (DV)
• Calcium: 20% of the DV

8. Cucumber Crackers with Carb Free Toppings

Cucumber crackers provide a refreshing and hydrating snack option with virtually no carbohydrates when used as a base for carb-free toppings like cheese, egg, mayonnaise, and mustard.

Cucumbers are mostly water, which makes them incredibly low in calories, yet they also offer a modest supply of vitamins such as vitamin K, which is necessary for blood clotting and bone health. They also contain a small amount of vitamin C, potassium, and magnesium.

Topping cucumber slices with cheese adds a good source of calcium and protein, enhancing the snack’s ability to satisfy hunger longer. Eggs, another topping choice, are an excellent source of nutrients.

Play around with your toppings – cucumber crackers are really delicious!

Nutrition Facts

**Approximate values per serving (based on 5 cucumber slices topped with a slice of cheese, a slice of hard-boiled egg, a teaspoon of mayonnaise, and a dab of mustard):

• Calories: 100
• Protein: 6 grams
• Total Fat: 8 grams
• Cholesterol: 95 mg
• Carbohydrates: less than 1 gram
• Fiber: 0.5 grams
• Vitamin K: 10% of the Daily Value (DV)
• Calcium: 12% of the DV

9. Leafy Greens with Lemon Juice and Olive Oil

Leafy greens, such as spinach, kale, and arugula, are loaded with vitamins and minerals but have very few calories and carbohydrates. They are an excellent source of dietary fiber, vitamin C, vitamin K, iron, and calcium. Vitamin K is particularly abundant in dark leafy greens and is essential for proper blood clotting and bone health.

Adding olive oil not only enhances the flavor but also increases the absorption of fat-soluble vitamins found in the greens. Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been shown to offer benefits for diabetes, heart health and dramatically reduce inflammation. It also contains antioxidants known as polyphenols, which protect the body against oxidative stress.

Lemon juice adds a refreshing tang and can help to increase iron absorption from the greens. It’s also a good source of vitamin C, which is important for immune function, skin health, and collagen production.

**Approximate values per serving (based on 2 cups of mixed greens, 1 tablespoon of olive oil, and juice of half a lemon):

• Calories: 150
• Protein: 2 grams
• Total Fat: 14 grams
• Cholesterol: 0 mg
• Carbohydrates: 6 grams
• Fiber: 3 grams
• Sugars: 1 gram
• Vitamin C: 50% of the Daily Value (DV)
• Vitamin K: Over 100% of the DV
• Calcium: 8% of the DV
• Iron: 15% of the DV

10. Celery with Natural Peanut Butter

Celery sticks with natural peanut butter make a crunchy, satisfying snack that is almost carb-free.

Celery is very low in calories and has a high water content, which makes it ideal for hydration without adding significant carbs. It also provides fiber, which can help manage blood glucose levels by slowing the absorption of sugar.

Natural peanut butter, which should be chosen with no added sugars, is rich in healthy fats and protein. These nutrients are essential for prolonged satiety and stable blood sugar levels. Peanut butter also offers magnesium, a mineral that plays a crucial role in blood sugar regulation and insulin sensitivity.

Nutrition Facts

**Approximate values per 2 tablespoons of peanut butter with 3 large celery sticks:

• Calories: 188
• Protein: 8 grams
• Total Fat: 16 grams
• Carbohydrates: 6 grams
• Fiber: 2 grams
• Magnesium: 12% of the Daily Value (DV)

Conclusion

These 10 carb free snacks offer delicious options that not only support blood sugar management with type 2 diabetes and prediabetes, but offer a wide range of quality nutrients that help satisfy hunger, boost metabolism and improve your overall diabetes health – enjoy!