Living with diabetes doesn’t mean giving up all the snacks you love — it just means being more intentional about what and when you eat. With a little planning, you can enjoy satisfying, blood glucose (sugar)–friendly snacks that support your health goals.

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Members of DiabetesTeam often share their favorite snack ideas that allow them to keep their blood sugar stable and feel their best. “I keep cheese sticks, beef jerky, almonds, pistachios, and cashews on hand to help with cravings,” one member wrote. “I also snack on pork rinds, apples, oranges, and pears.”

Fruits and vegetables can be great snacks for people with diabetes. These high-fiber foods are filled with vitamins and minerals. You can pair fruits and veggies with healthy fats and protein to make a more balanced and filling snack.

Read on for more diabetes-friendly snack suggestions to satisfy your cravings, whether between meals or for particular occasions. Be sure to check your blood sugar levels before and after snacking, especially if you’re on insulin or a medication to lower blood sugar.

1. Grab-and-Go Snacks

Simply having healthy food on hand is more than half the battle when you’re in a rush. That’s why it’s so important to make a grocery list and think ahead about what you plan to eat.

One DiabetesTeam member described their strategy for staying on track: “I prepare three meals and two small snacks the night before. This makes it harder to make bad food choices and feel the need to gorge while ravenous. Remember also to drink water with your meal or snack.”

People with diabetes don’t need to buy special foods or products. Plenty of staples from your fridge or pantry can give your body the fuel it needs between meals.

Some ideas for a quick and easy between-meal bites include:

• Blueberries or strawberries and a handful of roasted peanuts
• Whole-wheat crackers and a can of sardines
• An apple or pear with a cheese stick
• Celery sticks with nut butter
• A single-serving container of Greek yogurt or cottage cheese, preferably plain, unsweetened varieties
• Snap peas, cucumber slices, or carrot sticks with a preportioned container of hummus

Watch out for added sugar and sweeteners in products like granola, flavored yogurts, and trail mixes. Taking a few extra minutes to compare food labels in the grocery store will make it easier to grab the best options when you’re in a rush at home.

2. Diabetes-Friendly Party Snacks

Vibrant colors and fun flavors make party food more festive. When planning your party menu, use nutrient-dense foods that look appealing, taste good, and support stable blood sugar levels. You can cut back on sugar and fried foods by opting for some of these healthier options:

• Baked mozzarella sticks with whole-grain bread crumbs and marinara sauce
• Baba ghanoush (a Middle Eastern eggplant dip) and whole-wheat pita chips
• Deviled eggs
• Red, green, yellow, and orange bell pepper strips with guacamole
• Marinated chicken or shrimp skewers with tzatziki or fresh-squeezed lemon or lime
• Black bean dip and salsa served with flaxseed chips or whole-grain chips
• Turkey meatballs

Celebrations and holidays can be tricky for anyone concerned about their blood sugar levels. Bringing some of your own healthier dishes can help you stay in control and take the pressure off during parties.

3. Snacks for Your Sweet Tooth

Many people struggle with sugar cravings. It may be OK to satisfy your sweet tooth once in a while, as long as you choose your ingredients wisely and control your portion sizes. The next time you’re craving something sweet, consider one of these options:

• Cottage cheese with fresh pineapple
• Dark-chocolate-covered almonds, strawberries, or orange slices
• A protein shake that’s low in sugar but still tastes sweet
• Dates stuffed with walnuts and low-fat cream cheese
• Frozen cherries

Experiment with your favorite baked goods by adding healthy ingredients like canned pumpkin, ground oatmeal, ground flaxseed, bran, or berries to boost the fiber content. Ask your doctor for a referral to a registered dietitian to discuss how to make healthy swaps in recipes you enjoy.

4. Salty and Savory Snacks

Processed snacks such as chips and pretzels tend to be high in sodium (salt). Because diabetes increases the risk of high blood pressure, it’s a good idea to cut down on added salt whenever possible. One great strategy is to make your own savory snacks.

Lower-sodium options include:

• Roll-ups made with low-salt, low-fat deli meat
• Edamame or roasted chickpeas
• Low-fat refried beans with salsa and tortilla chips
• Unsalted nuts or seeds
• Plain popcorn seasoned with garlic powder, Parmesan, or black pepper
• Tuna on whole-grain crackers

If you miss the salty taste of roasted seeds and nuts, mix half unsalted and half salted for a step in the right direction. Research on diabetes suggests that peanuts and tree nuts help protect against heart disease. Try drizzling peanut butter or almond butter over a bowl of fresh blackberries for a great snack reminiscent of a classic PB&J (minus the bread).

5. Simple Snack Recipes

If you have time to prepare snacks in advance, these ideas are worth the wait.

Chia seeds have proven health benefits for people with diabetes. To make chia seed pudding, soak 2 tablespoons of dry chia seeds with half a cup of milk (your choice). Refrigerate the mixture, stirring occasionally, for at least two hours or overnight. The result: a gelled pudding that’s similar in texture to tapioca. Get creative and add shredded coconut, vanilla extract, sliced almonds, cinnamon, fruit, or dark chocolate shavings to suit your taste.

It’s no secret that dark, leafy greens are one of the healthiest foods you can eat. Considered a superstar food by the American Diabetes Association, kale, spinach, and other greens are rich in vitamins and minerals, along with plenty of fiber and minimal carbohydrates.

To grab some greens at snack time, make crunchy kale chips. The basic recipe calls for only a bunch of fresh kale (washed and dried), salt, and a tablespoon of olive oil. To make them:

1. Lightly salt and oil the kale leaves.
2. Spread them flat on a baking sheet, and roast them in the oven at 300 degrees Fahrenheit.
3. Remove the pan just as the leaves start to brown (but before they burn), usually after 20 to 30 minutes.

You can store the cooled kale chips in an airtight container to keep them crisp.

Talk With Others Who Understand

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

What’s your go-to snack when you need something quick and blood sugar–friendly? Let others know in the comments below.