This article was medically reviewed by Amanda Ciprich, MS, RD. Last updated on 3/25/24.

Navigating a busy lifestyle while managing diabetes often requires strategic planning, especially when it comes to snacking on the go. This blog post will explore 40 healthy on-the-go snacks for people with diabetes that are perfect for those seeking convenient ways to maintain their blood sugar levels.

1. Avocado

Avocados serve as an excellent snack choice for people with diabetes due to their unique nutritional composition. Avocados are low in carbohydrates and rich in healthy fats, which can aid in managing blood sugar levels and improving insulin sensitivity. Here are some snack possibilities that include avocados:

• Guacamole paired with vegetable sticks
• Avocado toast
• Adding into smoothies
• Stuffed avocado halves

2. Edamame

Edamame offers a blend of protein, fiber and nutrients making it an excellent snack option for people with diabetes. As a legume, edamame is an excellent source of plant-based protein and dietary fiber. Both protein and fiber play a crucial role in slowing down absorption of carbohydrates into the bloodstream and preventing sudden spikes in glucose. Edamame can be enjoyed in a variety of ways including:

• Steamed fresh or frozen edamame with sea salt
• Edamame hummus
• Roasted edamame

3. Carrots with hummus 

Pairing carrots with hummus is a convenient snack choice for people with diabetes, especially those who are always on-the-go. The combination of nutrients from carbohydrates, protein, fat and fiber make it a balanced option to regulate blood sugar levels.

The protein and healthy fats in hummus work alongside the fiber in carrots to promote a feeling of fullness, which helps curb hunger cravings and sustains energy levels over an extended period of time. This pairing not only regulates blood sugar, but also provides a satisfying and nourishing snack suitable for various occasions. Consider picking up pre-portioned hummus and carrot packs on your next grocery trip!

4. Celery sticks with peanut butter

Celery sticks with peanut butter is a simple and quick snack that can help curb hunger and glucose spikes for people with diabetes. Celery is low in calories and carbohydrates, and it is a good source of fiber while peanut butter provides a good supply of protein and healthy fats. For a convenient snack, consider packaging celery sticks alongside single-serve containers of peanut butter to provide a balanced and satisfying option for your next snack break.

5. Veggie chips

Despite common misconceptions, individuals with diabetes can still snack on options like potato chips. However if you’re seeking an alternative to fulfill the cravings for a salty crunch, opt for veggie chips. Veggie chips are frequently baked, resulting in lower saturated fat content and reduced sodium levels which can positively impact heart health- particularly important for some individuals with diabetes. Brands like Terra vegetable chips represent a popular option in this category.

6. Pickled vegetables

Pickled vegetables can serve as a healthy and flavorful snack option for people with diabetes. These tangy treats offer a variety of vegetables that undergo a pickling process, usually involving vinegar and spices, resulting in a snack that is low in calories and carbohydrates..

However, it is important to be cautious of the sodium content in some commercially available pickled vegetables as excessive sodium intake can impact blood pressure and cardiovascular health. For convenient on-the-go options, consider Oh Snap! Pickles, Peas and Carrots.

7. Cucumber slices

Cucumbers are an excellent snack choice for people with diabetes due to their low carbohydrate content, high water content and minimal impact on blood sugar levels. These refreshing vegetables not only provide hydration, but also offer a satisfying crunch. They can effortlessly be integrated into convenient grab-and-go snacks, whether by pairing cucumber slices with hummus, enjoying them with a Greek yogurt dip, incorporating them into tuna salad, or rolling them up with deli meat.

8. Cherry tomatoes

Cherry tomatoes are a delicious and nutritious snack that is perfect for people with diabetes. They are low in carbohydrates and calories, and they contain various vitamins and minerals that are beneficial for people with diabetes, including vitamin C, potassium, and lycopene. Some enjoyable ways to incorporate cherry tomatoes into a diabetes-friendly snack includes: cherry tomato and mozzarella skewers, cherry tomatoes with hummus, or simply enjoy a handful of cherry tomatoes on their own!

9. Baked kale

Kale is a nutrient-dense leafy green that offers a variety of health benefits for people with diabetes. With its low carbohydrate content and richness in fiber, vitamins and minerals, kale is a stellar addition to include in your snack rotation.

When baked, kale transforms into a satisfying crisp snack, meeting the desire for a crunchy bite while delivering an extra boost of fiber and nutrients that aid in stabilizing blood sugar levels. Packing baked kale into portable containers offers convenient on-the-go options for people with diabetes.

Plus, there are a variety of preparation methods such as seasoning with sea salt, ranch or other spices for a range of flavorful variations that suit your personal taste preferences. For those who prefer a hassle-free option, Rhythm Superfoods offers ready-made baked snack snacks.

10. Bell peppers

Bell peppers are vibrant and crunchy vegetables that come in various colors, each offering a unique blend of antioxidants, vitamins and minerals that contribute to overall health and blood sugar management. Here are simple ways to prepare bell peppers for on-the-go snacking:

• Bell pepper strips with dip: slice bell peppers into strips and pair them with a dip like hummus, salad dressing or guacamole for a satisfying snack.
• Stuffed mini bell peppers: stuff mini bell peppers with cheese for a portable snack that provides a balance of nutrients.

11. Beet chips

Baked beet chips are a healthy snack option for people with diabetes. They are low in calories, carbohydrates, and fat, and they are a good source of fiber. Beets also contain vitamins and minerals important for people with diabetes, such as potassium, magnesium, and folate.

Beet chips can be made easily at home or purchased pre-packaged in grocery stores and online.

12. Broccoli

Broccoli florets can make a convenient and diabetes-friendly snack. Bite-sized florets are low in carbohydrates, high in fiber and packed with essential vitamins and minerals. Some examples of incorporating broccoli into grab-and-go snacks include:

• Pair broccoli with dip such as hummus, greek yogurt, or salad dressing.
• Combine with other vegetables like carrots, cherry tomatoes and bell peppers for a vegetable medley.
• Snack pack with nuts, crackers and broccoli for a more substantial and balanced snack.

13. Hard-Boiled Eggs

Hard-boiled eggs are a convenient, nutritious snack perfect for people with diabetes. They are portable protein powerhouse that provide satiety and help stabilize blood sugar levels. Here are ways you can conveniently incorporate hard boiled eggs into snacks:

• Prepare in advance: Cook a batch of hard boiled eggs ahead of time and store them in the refrigerator for quick access whenever needed.
• Pre-packaged options: Consider purchasing premade hard boiled eggs for easy and convenient access throughout the week, ensuring a high-protein grab-and-go snack is readily available.
• Egg salad combo: Mash hard-boiled eggs into an egg salad mixture and pair it with raw veggies and crackers for a satisfying and balanced option.

14. Oatmeal

Oatmeal stands out as a convenient diabetes-friendly snack due to its high fiber content and versatility in preparation. It can provide a steady release of energy to help maintain blood sugar levels and keep hunger at bay. Easy oatmeal options include:

• Overnight oats: prepare overnight oats by combining oats of your choice with milk or yogurt, along with toppings such as berries, nuts and seeds. Let it sit in the refrigerator overnight for a ready-to-eat snack the next day.
• Oatmeal cups: Bake oatmeal cups or bars by mixing oats with ingredients like mashed banana, eggs, honey and cinnamon for a portable snack.
• High-protein instant oatmeal packets: keep individual servings of instant oatmeal packets at hand for a quick and easy snack. You can also opt for plain or unsweetened varieties and fresh fruit for added flavor and sweetness.

15. Chia pudding

Chia pudding offers a blend of fiber, healthy fats and slow-digesting carbohydrates. It is a versatile and easy-to-prepare snack that is made from chia seeds soaked in liquid, typically milk or a non-dairy alternative. It can be customized with various flavors and toppings such as Chocolate Chia Seed Pudding and Carrot Cake Chia Seed Pudding. You can prepare individual servings of chia pudding in portable containers or mason jars for an on-the-go snack that’s easy to grab whenever hunger hits.

16. Greek Yogurt

Compared to regular yogurt, the increased protein content in Greek yogurt can aid in stabilizing blood sugar levels and promoting feelings of fullness. Opting for pre-portioned Greek yogurt cups offers a convenient snack solution. You can exchange the nutritional value and flavor of greek yogurt by adding toppings that suit your preference like nuts, seeds, granola and fruit.

17. Ricotta Cheese

Ricotta cheese is a convenient high protein snack that can be utilized in various ways. Enjoying ricotta cheese on its own provides a protein-rich snack and its mild flavor makes it a great base for both sweet and savory combinations. For example, topping ricotta with fresh berries and a sprinkle of cinnamon provides a sweet twist, while pairing it with fresh vegetables as a spread on whole-grain crackers offers a satisfying savory option.

18. Cheese and crackers

Pairing cheese with whole-grain crackers offers a balanced combination of protein and complex carbohydrates, helping to maintain stable blood sugar levels while providing a satisfying and portable snack. You can explore a variety of flavors and textures of cheese and cracker pairings to make this snack even more enjoyable.

19. Cottage Cheese

Cottage cheese is an excellent grab-and-go snack for people with diabetes due to its high protein content. It is a versatile dairy product that can be a quick and convenient snack option. Consuming cottage cheese on its own provides a protein-rich snack that helps in managing blood sugar levels while promoting satiety.

Additionally, it serves as a versatile base for various sweet and savory combinations. For instance, pairing cottage cheese with fresh fruit such as berries or pineapple chunks offers a nutritious and balanced snack. Alternatively, combining cottage cheese with chopped vegetables and herbs creates a savory option. Cottage cheese is available in single-serve containers and is a great on-the-go choice for people with diabetes who are looking for a versatile high-protein snack.

20. Peanuts

Peanuts are a nutritious and delicious snack option for people with diabetes. Packed with protein, healthy fats and fiber, peanuts offer sustained energy and help regulate blood sugar levels. Grabbing a handful of peanuts provides a satisfying and portable snack that can keep hunger at bay. Additionally, incorporating peanuts into homemade trail mix alongside nuts, seeds and dark chocolate or pairing them with fresh fruit, veggies and crackers for a balanced and convenient snack option.

21. Almonds

Almonds are an excellent source of protein, healthy fats and fiber that aid in stabilizing blood sugar levels. Almonds are tasty enough to be enjoyed on their own, but if you are looking to spice up this snack you can add almonds to trail mix, pair with your favorite fruit, or consider dark chocolate almonds.

22. Pecans

Pecans contain protein, healthy fats and fiber that can help keep you energized and satisfied. Pecans are considered to have a low glycemic index, which means that eating them does not cause a significant spike in blood sugar. Eating pecans can even assist with the offset effects of higher glycemic index foods when eaten together. Simply grab a handful of pecans or try a sugar-free candied pecan recipe to top with greek yogurt!

23. Sunflower seeds

Sunflower seeds are a nutritious and convenient snack that people with diabetes can enjoy. They are a good source of fiber, protein, and healthy fats, which can all help to manage blood sugar levels. Sunflower seeds also contain magnesium, an important mineral for insulin sensitivity. Sunflower seeds can be purchased in individual flavored packs or incorporated into homemade trail mix for a tasty snack.

24. Pumpkin seeds

Pumpkin seeds are an exceptional on the go snack for individuals with diabetes that are notably rich in magnesium, fiber and healthy fats. Snacking on pumpkin seeds can include incorporating them into trail mixes or roasting with a dash of sea salt and olive oil.

25. Pistachios

Pistachios are a good source of protein and fiber, both of which can help to regulate blood sugar levels, contain healthy fats, such as monounsaturated and polyunsaturated fats, which can help to reduce cholesterol levels, and a low-glycemic food, meaning that they do not cause a rapid spike in blood sugar levels after eating. Pistachios are conveniently available in pre-packaged, shell-free snack-sized bags, these nuts come in various enticing flavors, making them an easily portable and versatile choice for a quick, on-the-go snack.

26. Clementines

Clementines stand out as a convenient on-the-go snack that are small, sweet and portable. Their peel-and-eat nature makes them an effortless snack choice to toss into your bag when you are on the go. Clementines are refreshingly sweet, but contain fiber that won’t significantly impact blood sugar levels. For added variety, pairing clementines with a handful of nuts can create a more balanced snack for sustained energy throughout the day.

27. Apple

Apples are an excellent choice for individuals managing diabetes, serving as a nutritious and easily portable on-the-go snack. Packed with fiber, vitamins, and antioxidants, apples offer a low-glycemic index, meaning they have minimal impact on blood sugar levels. Enjoying a whole apple as a snack provides a satisfying crunch and sweetness while aiding in blood sugar regulation due to their fiber content. Slicing apples and pairing them with a source of protein like peanut butter or cheese creates a balanced snack that helps stabilize blood sugar and keeps you feeling full for longer periods.

28. Medjool dates

Medjool dates present a healthy and natural on-the-go snack, particularly advantageous for individuals managing diabetes. Enjoying a couple of Medjool dates as a snack provides a sweet and satisfying treat due to their natural sweetness and caramel-like flavor. They can be stuffed with a small portion of nuts like almonds or walnuts, creating a balanced snack that combines fiber, healthy fats, and protein, contributing to better blood sugar control. However, portion control is essential due to their natural sugar content, making them a delicious but mindful choice for individuals with diabetes seeking a natural and energy-boosting snack while on the go.

29. Dried apricots

Dried apricots stand as a healthy and convenient on-the-go snack, particularly beneficial for individuals managing diabetes. These dried fruits offer a natural sweetness while being rich in dietary fiber, vitamins, and antioxidants. Chopping dried apricots and adding them to plain yogurt or incorporating them into homemade trail mix with nuts, seeds, and a few dark chocolate chips offers a flavorful and nutritious snack option for individuals managing diabetes while on the go.

30. Banana Toast

Banana toast is typically made with whole-wheat bread, peanut butter, and banana. This quick snack requires minimal preparation and utilizes pantry-staple ingredients, making it a hassle-free option when you're short on time. The combination of protein, healthy fats, and fiber makes this snack a practical, fulfilling, and suitable choice for individuals managing diabetes.

31. Berry fruit skewers

Berry fruit skewers present a convenient grab-and-go option for individuals managing diabetes. These skewers, composed of assorted berries like strawberries, blueberries, and raspberries, offer a medley of flavors while being low in glycemic index, meaning they have a relatively mild impact on blood sugar levels. Their natural sweetness is complemented by a high fiber content, aiding in slower digestion and steadier glucose release. Convenient to prepare in advance and easy to grab for a quick snack, these fruit skewers provide a portable, healthy option for those watching their blood sugar levels.

32. Watermelon

Being pre-portioned and easy to slice into wedges or cubes, watermelon serves as a convenient snack option for people with diabetes. Despite its sweetness, watermelon has a low glycemic index, meaning it typically has a relatively mild impact on blood sugar levels when eaten alone, but you may consider enjoying watermelon alongside Greek yogurt or feta cheese to provide a mix of protein and fat for added blood sugar stability.

33. Kiwi

Did you know that the outer skin of kiwis is entirely edible? Consuming the outer skin adds to the fiber content that slows down digestion for blood sugar management. Plus, it adds to the portability of kiwi since it doesn’t require additional preparation or utensils.

34. Air-Popped Popcorn

Popcorn is a great snack choice for individuals managing diabetes due to its high fiber content, which assists in stabilizing blood sugar levels. Additionally, when compared to various other snacks, popcorn offers substantial volume for relatively fewer carbohydrates; approximately 3 cups of popcorn contain around 18 grams of carbohydrates. This makes it an appealing choice for people with diabetes looking for a satisfying snack while keeping an eye on their carbohydrate intake and blood sugar levels.

35. Chips and salsa

Chips and salsa can serve as a convenient grab-and-go option for individuals managing diabetes. While it's important to be mindful of portion sizes and ingredients, opting for baked or whole-grain chips over regular fried ones can be a helpful choice for those monitoring their blood sugar levels. Salsa, made from tomatoes, onions, peppers, and herbs, is typically low in carbohydrates and can be a flavorful, low-glycemic-index topping. The combination of whole-grain chips with salsa provides a balance of carbohydrates and can offer a satisfying crunch and taste without spiking blood sugar levels significantly.

36. Black Bean Dip

Black bean dip stands out as a nutritious and diabetes-friendly on-the-go snack, rich in fiber, protein, and essential nutrients. This flavorful dip can be made by blending cooked black beans with ingredients like garlic, lime juice, and spices, offering a savory and satisfying option. Pairing black bean dip with whole grain crackers or crunchy vegetable sticks like bell peppers, carrots, or celery creates a balanced snack that's low in glycemic index and won't cause rapid spikes in blood sugar levels. Alternatively, spreading black bean dip on whole grain wraps and adding fresh veggies before rolling them up provides a portable and nutritious snack option.

37. Protein bars

Protein bars serve as a convenient and portable on-the-go snack option for individuals managing diabetes, providing a quick and balanced source of nutrients. When selecting protein bars, it's crucial to look for options with lower sugar content and higher protein and fiber levels to help stabilize blood sugar levels. These bars often contain ingredients like whey protein, nuts, seeds, and natural sweeteners, offering a satisfying and filling snack without causing drastic fluctuations in blood glucose. Enjoying a protein bar between meals can help curb hunger and maintain steady energy levels. Pairing a protein bar with a piece of fruit like berries or an apple adds additional fiber and nutrients, creating a more well-rounded snack option that can support better blood sugar control.

38. Roasted chickpeas

Roasted chickpeas emerge as a fantastic and diabetes-friendly on-the-go snack, offering a blend of fiber, protein, and complex carbohydrates. These crunchy legumes can be seasoned with various spices like paprika, cumin, or garlic powder before being roasted, creating a flavorful and satisfying snack without significantly affecting blood sugar levels. Preparing batches of roasted chickpeas and portioning them into small containers ensures easy access to this diabetes-friendly snack. They can also be purchased in ready-to-eat varieties that feature flavors like barbecue, sea salt and ranch.

39. Beef Jerky

Beef jerky is a good source of protein and low in carbohydrates, which can help to regulate blood sugar levels. Portion control is crucial due to its sodium content, but enjoying a small serving of beef jerky provides a filling and energy-boosting snack that can help regulate blood sugar levels between meals. Pairing beef jerky with a handful of raw vegetables like carrots or celery adds fiber and additional nutrients, creating a more balanced snack that satisfies hunger and supports stable blood sugar levels. Pre-packaged in convenient, resealable bags, beef jerky proves to be an easily accessible and portable snack option for individuals with diabetes seeking a savory and protein-rich option while on the go.

40. Turkey roll-ups

Turkey roll-ups typically involve wrapping sliced turkey around a filling, such as vegetables, cheese, or hummus, creating a satisfying and portable snack option. Using turkey as a base provides a lean protein source that helps maintain stable blood sugar levels. Filling the turkey slices with veggies like spinach, bell peppers, or cucumber adds fiber and enhances the nutritional value of the snack. Preparing these roll-ups ahead of time and storing them in a container makes for a convenient, grab-and-go snack that ensures individuals managing diabetes have a satisfying, low-carb option available while on the move.

About Amanda Ciprich, MS, RD

Amanda Ciprich, a registered dietitian with a specialization in type 1 diabetes, was diagnosed with T1D herself at the age of 18. With her expertise and personal experience, she has authored two books, including "The Caregiver's Guide to Diabetes: Practical Advice for Caring for Your Loved One." As the founder of T1D Nutritionist, a virtual insurance-based private practice, Amanda provides counseling and guidance to individuals with T1D and their families, supporting them in effectively managing diabetes.