Filling Protein Snacks for People with Diabetes

For people with diabetes, a balanced snack that has protein and fiber-rich carbohydrates can help decrease hunger pains between meals and help reduce blood sugar swings. Here are 5 options for healthy snacks for people with diabetes or prediabetes:

1st Phorm Protein Meat sticks original smokehouse
  1. Greek yogurt with berries: look for a Greek yogurt with at least 10 grams protein per serving and no more than 15 grams carbohydrate per serving, like Chobani Less Sugar.
  2. Beef stick and 2 to 3 cups popcorn: this hearty snack is perfect for those who want more to eat in a snack. Popcorn is lower in carbohydrates than other salty snacks like pretzels, crackers or chips. These 1st Phorm protein meat sticks come in 4 flavors and have 20 grams of protein. The breakfast sausage flavor makes a great morning meal on the go, paired with an apple and handful of almonds or pistachios.
  3. Cheese and crackers (done right): 15 Triscuit Thin Crisps with 2 slices cheese and 2 slices reduced sodium deli turkey. Be sure to get the Thin Crisp Triscuits. If you have the regular/square kind, the serving size 6 crackers.
  4. Veggies and Greek yogurt ranch dip: to make this high protein dip, mix 1 packet of ranch seasoning (like Simply Organic) with 2 cups plain Greek yogurt. Serve 1/2 cup of the mixed dip with your favorite veggies and Harvest Snaps pea crisps.
  5. Protein cereal: get the recipe here. Choose a cereal with 4 grams fiber or more per serving, like Kashi Warm Cinnamon Oat cereal. For the protein, choose a meal replacement protein, like Level-1, not a post-workout protein.

Get a list of high protein, low carbohydrate foods here to create more snack ideas of your own.

Chocolate Chip Red Velvet Mug Cake

Mug cakes made with protein powder make the perfect sweet snack or small meal when something sweet just sounds good. Try this the next time it’s late and you don’t know what to make for dinner. Top it with low sugar vanilla Greek yogurt, like Dannon Triple Zero, for an even more filling meal.

Makes 1 serving


  • 1 scoop (about 1/3 cup) Level-1 Red Velvet or milk chocolate protein powder (use my affiliate link here for free shipping!)
  • 1 tbsp almond flour (or whole wheat)
  • 1 1/2 tsp granulated stevia
  • 1/4 tsp baking powder
  • 1/4 cup unsweetened applesauce
  • 1 tbsp unsweetened almond milk
  • 2 tbsp chocolate chips
  • 2 tbsp Redi Whip whipped cream

Make it

  1. Spray a large mug or other microwave safe bowl with cooking spray.
  2. In the mug, add the almond flour, protein powder, granulated stevia and baking powder. Stir to mix.
  3. Add the applesauce and milk to the mix. Stir to form a batter.
  4. Microwave for 30 seconds to semi-set the cake. Add chocolate chips to mug. Microwave another 15 to 30 seconds.
  5. Cool slightly and top with whipped cream. Serve.

Approximate nutrition information per serving:

  • 340 calories
  • 15 g fat
  • 180 mg sodium
  • 28 g carb
  • 2.6 g fiber
  • 8 g added sugar
  • 26 g protein

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Five Healthy, Quick to Cook Meal Ideas from Costco – Dietitian Approved

Costco is known for bringing in the trendiest “health” foods so consumers can buy them in bulk at a better price. But, not all items that look healthy are the best choices, especially for people who want to prevent or manage diabetes. The following options are perfect for busy evenings when you haven’t prepared anything in advance and want to avoid drive-thru meals. Here are 5 options from Costco for making quick to cook meals for you and quick meals for your family.

  1. Grilled chicken patties on sprouted grain bread: these chicken patties are fully cooked and packed with 20 grams of protein. Serve them on toasted Angelic Bakehouse 7 Sprouted Grain bread for an additional 5 grams protein and 3 grams fiber per slice. If you are getting bored with typical healthy recipes for chicken, try one of these options using the grilled chicken patties. Make it California style with toppings like avocado, lettuce, tomato and lemon pepper seasoning. Make it Buffalo style with Franks Red Hot sauce, blue cheese crumbles and bibb lettuce.

2. Organic Broccoli Cheddar Stuffed Chicken Breast from Vicky’s Kitchen: if you love cheesy, broccoli casseroles, this is a healthier, higher protein option. This low-carb dinner option is also gluten-free for those with Celiac disease or gluten intolerance. These are stuffed with broccoli, cheese and wild and brown rice, not white rice like most convenience foods! Just wrap them in foil and bake according to package directions. Easy clean up too! Make this quick to cook meal into a sheet pan meal. Just add quartered red potatoes and asparagus spears that have been tossed in olive oil, salt and pepper to the sheet pan with the foil wrapped chicken.

3. Green Chili Shredded Chicken & Riced Cauliflower Bowl from Don Lee Farms: this quick meal is perfect for the very busy evenings or late meals. It’s low in calories and carbohydrates for a meal, so you might want to add a piece of fruit and yogurt on the side.

4. Plant Based Beef Burrito Bowl from Tattooed Chef: a quick dinner option for those following a vegan diet, this bowl has 7 grams of fiber and more protein than many ready to eat vegan meals at 16 grams. Need a meal to take to work? Keep one of these in your office freezer as a backup!

5. Marinated Wild Alaskan Salmon with Seeds of Change Quinoa and Brown Rice: w I love salmon when it’s cooked perfect or seasoned just right. I often fail to do that on my own! This marinated salmon solves that problem. These salmon fillets are individually wrapped and quick to cook in the oven. Pair them with Seeds of Change Quinoa and Brown Rice 90 second packs. Watch your rice portions depending on your meal plan needs. Finish your plate with steamed broccoli, Brussel sprouts or green beans.

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All information contained on this site is intended for informational and educational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to a medical condition. Please contact your physician with any questions and concerns about your medical condition

Slightly Sweet & Spicy Grilled Chicken

This 2-ingredient (yes, just 2 ingredients!) grilled chicken is not overly spicy but has a great flavor that is slightly sweet and savory with a touch of jalapeno flavor.

Makes 4 servings


Make it

  1. In a large sealable bag, add chicken and juice from jalapeno jar.
  2. Seal bag and let marinate in the refrigerator overnight or at least 3 hours. This can also be prepped to this point and frozen in the bag for up to 3 months.
  3. Preheat the grill to medium-high heat (about 400 degrees). Brush off the grill if needed and lightly coat grates with oil to prevent sticking.
  4. Place chicken pieces on grill and cook with the lid closed 6 to 8 minutes.
  5. Open grill lid, flip chicken using tongs and grill with lid closed another 6 to 8 minutes. When the internal temperature reaches 165 degrees F, your chicken is done. Let it rest 5-6 minutes before slicing to keep it juicy.

Approximate nutrition information per serving:

  • 208 calories
  • 4 g fat
  • 444 mg sodium
  • 4 g carbohydrate
  • 34 g protein

No Cook Zucchini Pesto Chicken Salad

This light, low-carb meal was created on a very hot Missouri day and therefore requires no oven, stovetop or anything else that requires heat!


Makes 2 servings

  • 2 zucchini, spiralized or chopped
  • 1 large tomato or 2 Roma tomatoes, chopped
  • 2 tbsp Italian dressing
  • 1 fully cooked deli rotisserie chicken
  • 3 tbsp pesto sauce

Make it

  1. Combine zucchini, tomatoes and dressing in a large bowl; stir to coat veggies.
  2. Remove skin from breast portion of rotisserie chicken. Using a fork or your hands, pull chicken pieces in small chunks, or large chunks and cut into bite-sized pieces (about 1 1/4 cup total). Save the rest of the chicken for another meal. Put chicken pieces in a bowl and add pesto sauce. Stir to coat chicken.
  3. Divide veggie mixture evenly in 2 bowls. Top with pesto chicken. Garnish with parmesan cheese or fresh basil if wanted. Serve.

Approximate nutrition information:

  • Per serving
  • 370 calories
  • 24 g fat
  • 4.6 g saturated fat
  • 685 mg sodium
  • 15 g carb
  • 3.5 g fiber
  • 29 g protein

Should I avoid all white foods if I have diabetes?

The concept of avoiding all white foods is a blanket statement to try to encourage people to avoid bread, pasta, rice and potatoes. Do you have to avoid these foods? Not necessarily. People with diabetes should, if they do eat these, look for higher fiber versions of those foods, like 100% whole wheat bread, brown rice and bean pastas. Saying all white foods are bad gets confusing though, because some white foods, like white onions or the white of an apple, are touted as good for diabetes. When it comes to other white foods, here are 4 we absolutely should include in a healthy eating plan:

  1. Cauliflower: raw, steamed, roasted, mashed or riced, cauliflower is a non-starchy cruciferous vegetable. Cruciferous vegetables are a rich source of compounds known as glucosinolates, which may help to fight cancer.
  2. White beans: examples are cannellini beans, garbanzo beans and great northern beans. Like other beans, these white beans are high in fiber and protein, making them an ideal protein option for vegans. Add them to soups, salad or blend into a healthy bean dip with garlic and spices.
  3. White fish like cod: people with diabetes are encouraged to eat lean proteins, and white fish is about as lean as it gets.
  4. Yogurt: Greek yogurt or non-dairy Greek yogurts are a simple way to get a protein-rich snack. Your best option is to get plain yogurt and add your own fruit for flavor. Add honey for a little sweetness. Each tablespoon adds about 15 grams carbohydrate.

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Rachel’s Cheese and Veggie Egg Bake

Try this for breakfast meal prep or to feed guests. Leftovers are perfect for breakfast burritos on the go. Just wrap a serving in a whole wheat or low carb tortilla. Double the ingredients and make 2 pans for leftovers.


  • 8 large eggs
  • 2/3 cup milk
  • 2/3 cup shredded cheese
  • 1 cup chopped broccoli
  • 1/2 cup chopped bell pepper
  • 1 handful chopped spinach or kale
  • 1/2 cup halved grape tomatoes
  • 2 teaspoons everything bagel seasoning

Make it

  1. Preheat oven to 375 degrees F.
  2. Whisk the eggs and milk in a large bowl until combined. Add cheese, veggies and seasoning. Stir to combine.
  3. Grease an oven safe glass 8″x8″ dish (or if you use a larger dish, reduce baking time by about 10 minutes). Pour egg mix into dish.
  4. Bake for 30 to 40 minutes, or until the center is set. Let sit 5 to 10 minutes before slicing and serving.

Approximate nutrition information:

  • Makes 4 servings
  • Per serving:
  • 235 calories
  • 15 g fat
  • 6 g saturated fat
  • 423mg sodum
  • 7 g carbohydrate
  • 1 g fiber
  • 19 g protein
  • 68% DV vitamin C

Simple Spring Salad

Take this to family holidays and barbecues and you’ll always have something healthy (and pretty) to enjoy.

Spring salad with eggs, snap peas, carrots, bacon and more.


  • 16 oz mixed greens or 2 9-oz bags chopped romaine lettuce
  • 4 hard boiled eggs, sliced
  • 1 cucumber, sliced
  • 1 cup shredded carrots
  • 1 cup snap peas, chopped
  • 1/2 cup slivered almonds
  • 4 to 5 slices cooked bacon, chopped
  • Good Seasons Garlic and Herb dressing mix, prepared according to package directions.

Make it

  1. Add lettuce to a large bowl
  2. Add topping ingredients in rows across the lettuce, as shown.
  3. Serve with dressing on the side. This is best if you plan to have leftovers and do not want the lettuce to get soggy.

Is Sugar Alcohol Bad for Diabetes and Blood Sugar?

Sugar alcohols are a category of reduced calorie sweeteners, often found in low carb snacks and “no sugar added” desserts. They can also be bought like other sweeteners to add to food and for baking.

Compared to regular sugar, sugar alcohol does not increase blood sugar as much as regular sugar. However, some of the products it is used in, like “no sugar added” cherry pie, could have almost as many carbs as the regular version from the crust, fruit and other ingredients added. Always check the nutrition facts label for the:

  1. Serving size: if you eat that amount of the food, the numbers on the label are what you consumed. If you ate double that amount, double all of those numbers (like calories, fat, carbs, etc). For pie, the serving size will be something like 1/8 of the pie. So if it’s cut into 8 equal-sized pieces, one piece would be a serving.
  2. Total carbohydrate: there will be a number and a “g.” for grams. This is the amount of carbohydrate you get in 1 serving of this food, like 1/8 of the pie for example. You do not need to add the sugar or do anything with it separately. The sugar is already included in the total carbohydrate.
When present in a food, sugar alcohol is listed under the Total Carbohydrate section on the nutrition facts label. Or check the ingredients list for items like sorbitol, maltitol or erythritol.

Sugar alcohol can cause upset stomach, gas, bloating and diarrhea in some people. This typically occurs after eating a larger amount, like 15 grams or more, of sugar alcohol. Most labels will show “sugar alcohol” and the amount of grams per serving if sugar alcohol is in that food. If you are sensitive to it, it is best to avoid it.

Overall, it is best to limit artificial sweeteners and highly processed foods. Instead of the no sugar added pie, try thawing frozen cherries and stir them into plain Greek yogurt with 2 teaspoons of honey and real whipped cream. Top with 2 tablespoons of granola or chopped pecans for crunch.