Snacking can help people with T1D maintain stable blood sugar levels throughout the day, but it’s important to select snacks that won’t result in sharp rises or drops in blood sugar.
So, to help spark up some ideas, we came up with nine quick and simple snack ideas that are especially suited for people with type 1 diabetes.
Table of Contents
9 Quick Snack Ideas for Type 1 Diabetes
Snacking on balanced carbohydrates, proteins, and fats helps people with type 1 diabetes control their blood sugar levels and maintain good health in general.
1. Coconut Yogurt Parfait
Ingredients
- Coconut yogurt (unsweetened) – 1 cup
- Granola (choose a low-sugar or sugar-free) – 1/2 cup
- Mixed fresh berries (such as strawberries, blueberries, raspberries) – 1/2 cup
- Shredded coconut (unsweetened) – 2 tbsp
Preparation
- Arrange the granola, mixed berries, and coconut yogurt in a bowl.
- Continue layering the ingredients on top of each other to form a parfait. Finish with a layer of berries.
- Drizzle the parfait with shredded coconut.
Nutritional Information (Per Serving)
- Calories: 250 Kcal
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 7g
- Fat: 12g
2. Greek Yogurt with Mixed Berries
Ingredients
- Plain Greek yogurt – 1 Cup
- Mixed berries (such as strawberries, blueberries, raspberries) – 1/2 cup
Preparation
- Add the berries to the Greek yogurt and enjoy.
Nutritional Information (per serving)
- Calories: 150 Kcal
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 20g
- Fat: 0g
3. Berry Green Smoothie
Ingredients
- Spinach (fresh or frozen) – 1 cup
- Frozen mixed berries (such as strawberries, blueberries, raspberries) – 1/2 cup
- Plain Greek yogurt (unsweetened) – 1/2 cup
- Unsweetened almond milk – 1/2 cup
- Chia seeds – 1 tbsp
- Ice cubes (optional, for a thicker texture)
Preparation
- Put everything into a blender.
- To get the right consistency, add extra almond milk if necessary and blend until smooth and creamy.
Nutritional Information (per serving)
- Calories: 150 kcal
- Carbohydrates: 20g
- Protein: 10g
- Fat: 5g
- Fiber: 8g
4. Avocado and Tomato Salad
Ingredients
- Avocados, diced – 2 ripe
- Tomatoes, diced – 2
- Red onion, finely chopped – 1/4 cup
- Fresh cilantro, chopped – 2 tbsp
- Lime juice – 1 tbsp
- Extra virgin olive oil – 1 tbsp
- Salt and pepper to taste
Preparation
- Combine diced avocados, tomatoes, red onion, and chopped cilantro in a large mixing basin.
- Drizzle some olive oil and lime juice.
- Mix the ingredients together gently until they are coated evenly.
- Add salt and pepper to taste.
Nutritional Information (per serving)
- Calories: 200 Kcal
- Carbohydrates: 14g
- Fiber: 9g
- Protein: 3g
- Fat: 17g
5. Caprese Skewers
Ingredients
- Cherry tomatoes – 1/2 cup
- Fresh mozzarella balls (ciliegine) – 1/2 cup
- Fresh basil leaves – 1/4 cup
- Balsamic glaze (store-bought or homemade) – 1/2 cup
- Wooden skewers or toothpicks
Preparation
- Clean the basil leaves and cherry tomatoes. Then use a paper towel to pat them dry.
If the mozzarella balls are kept in liquid, drain them. - Thread one cherry tomato, one mozzarella ball, and one basil leaf onto each skewer or toothpick to assemble the skewers.
- Repeat the process and arrange them on a dish or plate for serving.
- Just before serving, drizzle a balsamic glaze over the completed Caprese skewers.
Nutritional Information (per serving)
- Calories: 80 Kcal
- Carbohydrates: 3g
- Fiber: 0.5g
- Protein: 5g
- Fat: 6g
6. Baked Sweet Potato Fries
Ingredients
- Sweet potatoes – 2
- Olive oil – 2 tbsp
- Smoked paprika – 1 tsp
- Garlic powder – 1/2 tsp
- Salt and black pepper, to taste
- Optional: chopped fresh herbs (such as parsley or rosemary) for garnish
Preparation
- Using a paper towel, thoroughly wash and pat dry the sweet potatoes.
- After cutting the sweet potatoes into thin strips, combine the olive oil, smoked paprika, garlic powder, salt, and black pepper in a bowl and toss to coat the potatoes evenly.
- Spread them out on a prepared baking sheet in a single layer.
- Bake in a preheated oven for 20 to 25 minutes, turning them over halfway through, until they’re crispy and golden brown.
Nutritional Information (per serving)
- Calories: 150 kcal
- Carbohydrates: 20g
- Protein: 3g
- Fat:7g
- Fiber: 4g
7. Popcorn with Parmesan
Ingredients
- Popcorn kernels – 1/2 cup
- Olive oil – 2 tbsp
- Grated Parmesan cheese – 1/4 cup
- Salt to taste
- Additional seasonings such as garlic powder, onion powder, dried herbs (like oregano or basil), or chili flakes
Preparation
- In a large covered pot, warm the olive oil over medium-high heat.
- Place the kernels of popcorn into the saucepan and secure the top. Every now and then, shake the pot to keep the kernels from burning.
- Once pooped, sprinkle the grated Parmesan cheese on top of the popcorn while warm.
- Season with salt and other optional ingredients to taste.
- Gently toss and serve right away!
Nutritional Information (per serving)
- Calories: 150 Kcal
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 3g
- Fat: 10g
8. Turkey and Swiss Pinwheels
Ingredients
- Flour tortillas – 4
- Cream cheese, softened – 1/2 cup
- Deli turkey – 8 slices
- Swiss cheese – 4 slices
- Baby spinach leaves – 1 cup
- Salt and pepper to taste
Preparation
- Place the flour tortillas out on a sanitized surface.
- Cover the entire surface of each tortilla with a uniform layer of softened cream cheese.
- Cover the tortilla with two deli turkey slices layered on top of the cream cheese.
- Top each piece of turkey with a slice of Swiss cheese.
- For added taste and nutrition, you can sprinkle some baby spinach leaves on top of the Swiss cheese if you’d like.
- Add salt and pepper to taste.
- Roll each tortilla tightly into a log form, starting from one edge.
- Using a sharp knife, cut each rolled tortilla into pinwheels that are 1 inch thick.
Nutritional Information (per serving)
- Calories: 250 Kcal
- Carbohydrates: 20g
- Fiber: 1g
- Protein: 10g
- Fat:15g
9. Hummus and Tomato Toast
Ingredients
- Whole grain bread – 2 Slices
- Hummus (store-bought or homemade) – 1/4 cup
- Tomato, thinly sliced – 1
- Freshly ground black pepper, to taste
- Optional: Fresh basil leaves for garnish
Preparation
- Toast the whole grain bread slices till crispy and golden brown.
- Generously spread each slice with hummus.
- Top the hummus with thinly sliced tomatoes.
- Add pepper to taste.
- Add some fresh basil leaves as a garnish.
Nutritional Information (per serving)
- Calories: 200 kcal
- Carbohydrates:30 g
- Protein: 8g
- Fat: 5g
- Fiber:10g