20 Healthy and Delicious Snacks for Hypoglycemia

Updated August 18, 2022
Healthy breakfast foods

If you have been diagnosed with hypoglycemia, you might experience blood sugar swings and other side effects related to low blood sugar. When this happens, faintness, weakness, headaches, shakiness, confusion, and mental fogginess can occur. Fortunately, following a hypoglycemic diet, which involves avoiding foods that can cause blood sugar to rapidly spike and then drop quickly, can help reduce hypoglycemia. The diet should also include plenty of hypoglycemia snacks.

In addition to helping to regulate blood sugar, snacks for hypoglycemic can also provide you with other health benefits. For example, protein and fiber (key components of foods that aid in blood sugar control) help with healthy weight management. Additionally, boosting fiber intake can lower heart disease risk.

Cottage Cheese Dip

cottage cheese dip with vegetables

Dipping veggies or whole-grain crackers in a tasty cottage cheese dip can help regular blood sugar because of the dip's protein content and the dippers' fiber content. This simple, but delicious, healthy snack dip contains a combination of cottage cheese, ranch dressing, dill, garlic salt, and pepper. Paired with tasty dippers, it will leave you wanting to come back for seconds every time.

Homemade Hummus

homemade hummus with sliced cucumbers and pita bread

Hummus is made from chickpeas, which are rich in protein and low on the glycemic index. This tasty homemade hummus recipe contains just seven simple ingredients: chickpeas, tahini paste, olive oil, lemon juice, garlic, salt, and pepper. Serve this heart-healthy hypoglycemia snack with fresh veggies or whole-grain pita chips to help prevent blood sugar swings.

Oatmeal With Nuts and Cinnamon

oatmeal with almonds as a snack

Oatmeal isn't just a breakfast food anymore. Because of its rich fiber content, oatmeal is a slow-release carbohydrate that takes a while to digest -- which is a plus when you have hypoglycemia. Pair cooked oatmeal with protein-rich nuts, such as almonds or walnuts, and cinnamon for an extra burst of flavor.

Black Bean Salad

black bean salad high protein snack

Black bean salad is a fiber and protein-rich treat packed with healthy complex carbs like black beans and corn. Just drain canned black beans and whole kernel corn, then mix with diced peppers, chopped onions, cilantro, and other seasonings to taste. Try eating this tasty bean salad by itself for a snack, add it to a chopped salad, or serve it as a salsa with pita bread or whole-grain chips.

Greek Yogurt With Granola and Flaxseed

greek yogurt granola flax protein snack

Pair protein-rich Greek yogurt with low-sugar granola and fiber-rich flaxseeds for a mid-morning pick-me-up when you feel blood sugar dropping. This combination of protein and complex carbs will surely help keep blood sugar levels in check.

Spicy Popcorn

moderate glycemic spicy popcorn snack

Popcorn is a fiber-rich whole-grain food with a moderate glycemic load, so a spicy popcorn recipe may be just what the doctor ordered to help keep your blood sugar in check. This flavorful recipe is sure to be a hit. Popcorn, butter, garlic powder, onion powder, paprika, cayenne, and salt, are the ingredients in this tasty snack. Pair popcorn with nuts, seeds, or yogurt to add protein to this tasty treat.

Cottage Cheese With Crackers or Fruit

cottage cheese with fruit for a high protein snack

Believe it or not, cottage cheese contains a whopping 28 grams of protein in just one cup, making this protein-rich snack a winner when you're looking at snacks for hypoglycemia. You don't have to transform it into a dip; just eat cottage cheese directly from the container. Pair cottage cheese with fruits, nuts, or whole-grain crackers to add fiber to this nutritious protein source.

Turkey Wraps

turkey wrap for high protein fiber carb meal

Healthy turkey wraps provide everything you need to keep blood sugar levels in check, including protein, complex carbs, and fiber. They're easy to make too. Simply wrap sliced turkey, Swiss cheese, ranch dressing, lettuce, and tomatoes with whole-grain tortillas, and enjoy! In addition to being a delicious snack, this recipe is also a great lunch option for people with hypoglycemia.

Whole-Grain Bread With Peanut Butter

peanut butter and low sugar jelly on whole grain bread

Because whole grains are ideal for people with hypoglycemia and peanut butter is protein-rich, this snack combination is an excellent choice for people who follow a hypoglycemic diet. Kids and adults alike will enjoy this quick and easy snack, which can also double as a lunch or even breakfast. Add low-sugar jelly or jam to top it off, if desired.

Hard Boiled Eggs With Veggies

hard boiled egg with carrots and cucumbers vegetables

Pair protein-rich hard-boiled eggs with fresh raw veggies like carrot and celery sticks to prevent blood sugar drops between meals. Dip veggies in ranch dressing, Greek yogurt, or hummus if desired. If hard-boiled eggs aren't your thing, try deviled egg recipes to spice things up a bit.

Cheese With Fruit and Nuts

cheese with fruit and nuts

Cheese works well as a hypoglycemic snack due to its high protein content. Most types of cheese contain six to eight grams of protein per ounce. Swiss, parmesan cheese, and cottage cheese have even more protein per ounce, while cream and American cheese have less. Pair any cheese of your choice with fruit and nuts to add fiber and carbs to your snack, as this boosts satiety and helps keep blood sugar stable.

Protein Smoothies

almond milk smoothie

Choose protein smoothies when you're in the mood for a refreshing between-meal pick-me-up. Numerous protein smoothie recipes are available to choose from, but picking one for a hypoglycemic diet means eliminating ingredients high in simple sugars, like honey, agave, juice, and refined sugar. Pick ingredients that are protein-rich, like low-fat milk, protein-fortified almond milk, soy milk, nut butter, oatmeal, and whey protein powder. This salty green goddess smoothie is a great option.

High-Fiber Cereal With Milk

high fiber cereal with milk

Cereal is often deemed a breakfast food but can make an excellent evening snack that aids in slow digestion to prevent blood sugar spikes or drops while you sleep. Be sure to choose a whole grain cereal that is fiber-rich. Look for cereals containing at least three grams of fiber per serving that don't provide added sugar. Pair with dairy milk (8 grams of protein per cup) or soymilk (8-12 grams of protein per cup), which are the highest protein milk options.

Baked Tofu With Crackers

nutrient dense protein snack baked tofu

Tofu is a nutrient-dense vegetarian protein food source that goes great with whole-grain crackers as a hypoglycemic snack. There are several ways to marinate and bake tofu, so you can experiment to find your favorite recipe. Tofu is also sold pre-marinated and ready-to-eat, for times when you're on the go and don't have to time to bake.

Turkey Jerky With Fruit

turkey jerky for healthy protein snack

Turkey jerky is a tasty protein-rich food that makes an excellent hypoglycemic snack when paired with fiber-rich fresh fruit. Turkey jerky contains about 10 grams of protein per ounce. Look for lower-sodium varieties, especially if you have high blood pressure or heart disease. Some brands have quite a bit of added sugar, so look closely at the labels when you're shopping.

Homemade Party Mix

homemade party snack mix with high fiber wheat cereal and nuts

Make your own homemade party mix for a quick, easy snack for hypoglycemia. It also works great as a party appetizer or to serve along with a turkey wrap for lunch. Use a high-fiber cereal such as Wheat Chex, which has 8 grams of fiber per serving, to add complex carbs and fiber to this flavorful snack. Add nuts to provide a boost of protein. You can't go wrong when making your own mix as your snack fix.

Fruit With Almond Butter

almond butter on pear

For a natural and delicious snack that will help regulate your blood sugar, simply spread almond butter on fresh fruit, such as apples, pears, or bananas. This will add fiber, protein, and heart-healthy unsaturated fat to your hypoglycemic snack options. This tasty treat works well between meals to give you the pick-me-up you need to avoid low blood sugar.

Fruit With Yogurt Dip

Fresh fruit can work well as a hypoglycemic snack due to its high fiber content, especially when paired with a protein-rich Greek yogurt dip or another protein source. Make a refreshing yogurt fruit dip recipe by combining one container of Greek yogurt with a tablespoon of peanut butter, a teaspoon of vanilla extract, and 1/4 teaspoon of cinnamon. Mix well, then serve with fresh fruit. It pairs well with kiwi, strawberries, apples, melons, pears, and bananas.

Pita With Cheese

You can't beat simplicity when you're in a hurry or on the go. Try fiber-rich whole-grain pita bread topped with hummus, fresh veggies, and protein-rich Swiss cheese. This delicious low-sugar snack provides a combination of protein, fiber, and whole grains to help you avoid hypoglycemia's side effects.

Greek Quinoa Balls

This flavorful Greek quinoa ball recipe works great as an appetizer, but it also hits the spot between meals to steer clear of low blood sugar. This recipe contains protein-rich quinoa and feta cheese, along with spinach, onions, olive oil, and a variety of Greek herbs and spices. It also uses bread crumbs; opt for whole grain (or substitute oats) to minimize blood sugar impact. You won't be sorry for choosing this snack to keep blood sugar levels in check.

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20 Healthy and Delicious Snacks for Hypoglycemia