Looking for quick, low-sugar snacks to help satisfy hunger and hold you over until your next meal ? I’ve gathered up some of the best Dietitian-approved snacks that won’t disappoint! They’re perfect for meal prep and great grab-and-go options!
Should You be Snacking?
You might have heard various recommendations on snacking, whether it be to have 5-6 small meals a day with 2 snacks a day…. or skip the snacks and opt for 3 meals/day! Confusing, right?
Personally, with my busy schedule I only have time for 3 meals per day. My personal snack philosophy is simple… if I get hungry between meals, I have a balanced snack (and so should you!)
I recommend starting with 3 balanced meals/day. No specific timing necessary. Just listen to your hunger cues and have a meal when you start to get hungry. If in between meals & hunger strikes, have a satisfying snack to get you through.
Tips for Healthier Snacking
If you start to get hungry, feel light headed or shaky, or suddenly have uncontrollable cravings, having healthy ready-to-go snack options available to you is key for long-term stabilization of blood sugars and weight loss.
You’ll find tons of easy and healthy low-sugar snack ideas below, but here are a few tips for healthier snacking:
Balance is everything when it comes to creating a great satisfying & healthy snack. Have a combo of 2 of the following: fiber-rich non-starchy vegetables, fiber-rich starches, healthy fats, protein.
Ramp up the protein by including more protein-rich sources such as edamame, lentils, chickpeas, almonds, peanuts, chia seeds, hemp seeds, or collagen. Protein will keep you feeling fulling longer.
Fiber is key to helping to provide slow-released energy and preventing blood sugar spikes! Make sure your snacks includes fiber-rich ingredients such a psyllium, flax seed, chia seeds, berries, beans, or whole grains such as rolled oats.
Easy Low Sugar Snack Ideas
Chocolate Almond Butter Protein Bars by Amy Gorin, MS, RDN or www.amydgorin.com. This is a great no-bake option that is high in fiber, healthy fat and protein guaranteed to keep you fuller longer. These would be a great guilt-free indulgence.
Sugar-Free Summer Stone Fruit Compote (Gluten-Free) by Kitty Broihier, MS, RD, LD of www.glutenfreeslowcooking.com. This is a great recipe that will help you use up ripened peaches and nectarines. With a mix of warm spices, this compote lets the perfect taste of summer fruit shine. Craving peach pie or cobbler? This recipe will take care of that for you!
No Added Sugar Banana Raisin Oatmeal Muffin Cups by Elizabeth Ward, RDN of www.betteristhenewperfect.com. Coffee shop and supermarket muffins can be loaded with refined carbohydrates that will send your blood sugar levels through the roof. This homemade, healthier version are simple to make and delicious.
Roasted Chickpeas Seasoned 4 Ways by Maggie Farley, RDN of www.mealswithmaggie.com. Chickpeas should be your new best snacking friend! They’re high in protein, fiber, iron, and folate. They’re the perfect savory snack!
Dehydrated Parmesan Truffle Zucchini Chips by Kara Lydon, RD, LDN of www.karalydon.com. This is a refreshing nutrient-packed snack sure to satisfy.
Heart Healthy Trail Mix by Maggie Farley, RDN of www.mealswithmaggie.com. Most of the pre-made trail mixes can have tons of unnecessary added salt, sugar and preservatives. Making your own healthy homemade version, such as this recipe is a great way to reduce your risk of developing diabetes and heart disease.
Vegan Protein Bars (Nut Free) by Sarah Schlichter of www.bucketlisttummy.com. These Vegan Protein Bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber and is a great allergy free option for those allergic to nuts, gluten or dairy.
Buffalo Chickpea Salad Celery Sticks by Lizzie Streit, MS, RD of www.itsavegworldafterall.com. These are a great crunchy, high-fiber snack option chalk full of flavor.
Tuna Salad Cucumber Boats by Emily Kyle, MS, RDN of emilykylenutrition.com. Made with dairy-free coconut milk yogurt and fresh cucumbers, this quick and easy dish is the perfect lightened up version of the classic tuna salad sandwich. It’s also a great energy-boosting light snack.
Chia Collagen Pudding by Laurel Ann, RD of www.laurelannnutrition.com. If you’re looking to ramp up the protein content of something like chia pudding even more, but find that protein powder gives you stomach issues, this snack is the one to try because it uses collagen powder. This chia collagen pudding is packed with protein the superfood, chia seeds, and collagen powder.
No-Bake Carrot Cake Snack Balls by Jennifer Hunt, RDN of www.healthy-inspiration.com. This is a fun and healthy twist on traditional carrot cake. Get all the flavor and feel like you’re really indulging with this healthier homemade version.
Savory Yogurt Parfait with Spicy Roasted Chickpeas by E.A. Stewart, RDN of www.eastewart.com. Looking to take your traditional berries and yogurt parfait up a notch, this recipe will do it for ya! Packed with protein & fiber, it’s perfect for a take-away lunch, a healthy snack, or even a savory breakfast idea!
Super Bowl Sriracha Popcorn by Kara Lydon, RD, LDN, RYT of www.karalydon.com, This fun spicy take on popcorn isn’t just for Super Bowl Sunday. It’s packed full of fiber and would be great any day of the week for a satisfying snack.
Healthy Blueberry Walnut Baked Oatmeal Cups by Rahaf AlBochi of www.olivetreenutrition.com. These are a great snack or breakfast on-the-go packed with fiber-rich healthy carbohydrates for sustained energy.
I hope you enjoy these snack recipes!
Which recipe are you most excited to try first? Comment below & let me know!
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