Reviewed by Dietitian Jessica Ball, M.S., RD
From hummus and dips to roasted nuts and veggie chips, these savory snacks are perfect for when midday hunger strikes. Complex carbs like legumes and whole grains pair with low counts of saturated fats and sodium to help these snacks fit seamlessly into a diabetes-friendly eating pattern. They’re also low in added sugar, containing three grams or less per serving. Recipes like our Everything Bagel Crispy White Beans and our Garlic Hummus are delicious to munch on and will help keep you satisfied between meals.
01 of 10
Everything Bagel Crispy White Beans
These crispy roasted white beans are a crunchy, savory snack packed with plant-based protein and fiber. Tossed with everything bagel seasoning and a hint of garlic, they deliver bold flavor with minimal effort—perfect for snacking or adding texture to salads.
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02 of 10
Crunchy Roasted Edamame
This roasted edamame recipe is a protein-packed snack you can enjoy by the handful. Roasting the beans slowly at a low temperature helps them dry out and crisp up without burning. Enjoy them on their own, or use them as a salad topper for added crunch.
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03 of 10
Marry Me Bean Dip
With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet. Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken. We use creamy cannellini beans, but any white bean will work. Carrots, peppers, radishes and snap peas are perfect for dunking, but feel free to swap them out for your favorite crunchy veggies.
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04 of 10
Ranch Roasted Chickpeas
These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons.
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05 of 10
Garlic Hummus
This garlic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away!
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06 of 10
Air-Fryer Sweet Potato Chips
Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. These homemade chips also use much less oil, which cuts down on calories and fat. They’re a naturally sweet side for sandwiches, burgers, wraps and more.
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07 of 10
Easy Black Bean Dip
This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand.
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08 of 10
Pizza Pistachios
Nutritional yeast mimics the flavor of cheese, lending a pizza-like flavor to these playful spiced pistachios.
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09 of 10
Pickled Tuna Salad
This pickled tuna salad gets its flavor from chopped dill pickles and uses the pickle brine to enhance the flavor. Serve it on a slice of toasted whole-wheat bread, on crackers or with crisp veggies for an easy snack.
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10 of 10
Avocado Hummus
This vibrant green hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
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