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100-Calorie Snacks for a Diabetes-Friendly Diet

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD Updated January 18, 2023
Reviewed by Dietitian Jessica Ball, M.S., RD
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Savory Date & Pistachio Bites

These snacks are perfect for a little boost between meals. Make-ahead energy balls, freshly seasoned popcorn and copycat veggie chips are all on the menu. Plus, each snack focuses on complex carbs like oats, vegetables and fruits, and is lower in saturated fat and sodium to align with our diabetes-appropriate nutrition guidelines. Recipes like our Savory Date & Pistachio Bites and Flourless Banana Chocolate Chip Mini Muffins are healthy ways to add a little extra flavor to your day.

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Seneca White Corn No-Bake Energy Balls

No Bake Energy Balls
Credit: Nate Lemuel
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These no-bake energy balls get lots of staying power from a mix of oats and corn flour, peanut butter, coconut, dried fruit and mixed nuts. They're easily customizable by changing up the dried fruit and nuts. 

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Creamy Strawberry Smoothie

Creamy Strawberry Smoothie
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
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It's hard to beat this recipe for quick and easy strawberry smoothies. All you need is five ingredients and five minutes. It's versatile too: you can use any unsweetened milk for creaminess, your preferred yogurt, and the maple syrup or honey is optional. The vanilla extract acts as a great flavor backdrop that will work with most fruits. Get blending!

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Baked Broccoli-Cheddar Quinoa Bites

Baked Broccoli-Cheddar Quinoa Bites
Credit: Photography / Fred Hardy, Styling / Jennifer Wendorf / Kay Clarke
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These savory muffin-like quinoa bites are low in carbs and a good source of protein--plus we love their cheesy flavor.

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Savory Date & Pistachio Bites

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A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites perfect for an on-the-go snack or as an accompaniment on a cheese board.

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Apricot-Ginger Energy Balls

Apricot-Ginger Energy Balls
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This easy energy ball uses natural ingredients to give you a quick bite of energy when you need it. Dried apricots and honey hold together the coconut and oats, while ginger and tahini deepen the sweet flavors. Ready in just 25 minutes, you can have these as a grab-and-go breakfast, afternoon snack or sweet treat after dinner.

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Mojito Blueberry & Watermelon Salad

Mojito Blueberry & Watermelon Salad
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Inspired by the classic mojito cocktail, this festive and healthy fruit salad gets zing from rum, lime and mint. The optional piment d'Espelette--a sweet, spicy ground pepper from the Basque region of France--adds a hint of heat that's a nice contrast to the sweet fruit. Look for this spice at specialty stores, well-stocked markets or online. You could also swap in chile-lime seasoning blend (such as Tajín) for a similar subtle kick or omit the spice altogether. Feel free to skip the rum if you prefer an alcohol-free salad. With or without the rum, this salad has summertime backyard BBQ written all over it.

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Cherry-Cocoa-Pistachio Energy Balls

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Minced dried cherries and pistachios make these energy balls a salty-sweet snack to satisfy all your cravings. Almond butter and cocoa add substance and chocolaty appeal. Serve any time of day as a snack or dessert, or pack them for a hike.

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Flourless Banana Chocolate Chip Mini Muffins

Flourless Banana Chocolate Chip Mini Muffins
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Pulsing rolled oats with eggs, banana, brown sugar and oil creates the moist dough of these chocolaty muffins without a bit of all-purpose flour. These are two-bite muffins with a dense and gooey texture. They're delicately sweet and rich, too, so baking them as mini muffins makes them a perfect snack or quick morning bite.

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Flourless Blender Zucchini Muffins

How to Make Flourless Blender Zucchini Muffins
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The batter for these healthy gluten-free zucchini muffins comes together in a flash in your blender. And these tasty treats are baked in a mini muffin tin, so they're the perfect snack or quick breakfast. The chocolate chips are an optional but excellent addition.

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100-Calorie Flourless Blender Zucchini Muffins | Prep School

Watch dietitian Victoria Seaver, M.S., RD make these easy, fan-favorite muffins.

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Baked Parsnip Chips

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These parsnip chips have only 4 ingredients and couldn't be easier to make. They're best when the parsnips are sliced thinly and evenly, so if you have a mandoline this would be the perfect time to get it out. Recipe adapted from VT Feed.

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Fruit Energy Balls

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Make a big batch of these no-bake energy balls to keep on hand when hunger strikes or you need a healthy pick-me-up.

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Homemade Multi-Seed Crackers

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Turn leftover brown rice and quinoa from dinner or meal-prepping into these delicious crispy crackers that are loaded with three good-for-you seeds--and create an everything-bagel flavor, without the bagel. The whole grains that make up this copycat cracker recipe add lots of fiber for a healthy snack that pairs perfectly with hummus or cheese.

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Air-Fryer Sweet Potato Fries

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Air-fried sweet potato fries are crispy, tender and delicately sweet. They're also made with less fat than traditional fries, so they're a healthier option when you're craving crunchy spuds. If the cinnamon-pepper spice is too intense, try thyme, oregano, paprika or garlic instead.

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Baked Zucchini Waffle Fries with Creamy Herb Dip

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These crispy baked zucchini waffle fries with a ranch-style dipping sauce are a super-fun snack, appetizer or side dish. You can use all sorts of herbs in the creamy dipping sauce, including chives, dill, tarragon or parsley--or a combo. Pickle fans will love the sauce with dill, which pairs especially nicely with the Old Bay in the breadcrumb coating on the zucchini. To create the waffle shape, you can use a mandoline or special waffle cutter, such as the Borner Wave Waffle Cutter, which sells for about $25. This healthy fry recipe would also be delicious with regular sliced zucchini rounds if you'd rather not fuss with special equipment at all.

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Tahini-Yogurt Dip

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Serve this creamy yogurt dip with baby carrots, sliced radishes or whole-wheat pita triangles.

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Vegan Chocolate-Dipped Frozen Banana Bites

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These bite-size frosty morsels of frozen banana, peanut butter and vegan chocolate make a perfect low-calorie snack or easy dessert. These banana bites store well in the freezer, so make some ahead and keep them on hand for those moments you crave a taste of something sweet.

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Citrus Salsa with Baked Chips

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This fiery tomato-and citrus salsa is ideal for wintertime snacking.

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Air-Fryer Sweet Potato Chips

air-fryer sweet potato chips
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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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Cinnamon Popcorn

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This simple spiced popcorn snack will satisfy your sweet tooth and provide a hearty dose of whole-grains, fiber and antioxidants.

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Pumpkin-Oat Mini Muffins

Pumpkin-Oat Mini Muffins
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These gluten-free pumpkin muffins are packed with oats and chocolate chips. Plus, these mini pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.

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Chewy Granola Bars

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You can make these bars ahead of time and freeze them, tightly wrapped in foil, for up to 3 months.

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Blueberry Muffin Bars

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With all the supersize muffins out there, portion control can be a challenge. These let you enjoy the flavors of a blueberry muffin, and easily keep track of what you eat.

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    Everything in This Slideshow

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    1 of 23 Seneca White Corn No-Bake Energy Balls
    2 of 23 Creamy Strawberry Smoothie
    3 of 23 Baked Broccoli-Cheddar Quinoa Bites
    4 of 23 Savory Date & Pistachio Bites
    5 of 23 Apricot-Ginger Energy Balls
    6 of 23 Mojito Blueberry & Watermelon Salad
    7 of 23 Cherry-Cocoa-Pistachio Energy Balls
    8 of 23 Flourless Banana Chocolate Chip Mini Muffins
    9 of 23 Flourless Blender Zucchini Muffins
    10 of 23 100-Calorie Flourless Blender Zucchini Muffins | Prep School
    11 of 23 Baked Parsnip Chips
    12 of 23 Fruit Energy Balls
    13 of 23 Homemade Multi-Seed Crackers
    14 of 23 Air-Fryer Sweet Potato Fries
    15 of 23 Baked Zucchini Waffle Fries with Creamy Herb Dip
    16 of 23 Tahini-Yogurt Dip
    17 of 23 Vegan Chocolate-Dipped Frozen Banana Bites
    18 of 23 Citrus Salsa with Baked Chips
    19 of 23 Air-Fryer Sweet Potato Chips
    20 of 23 Cinnamon Popcorn
    21 of 23 Pumpkin-Oat Mini Muffins
    22 of 23 Chewy Granola Bars
    23 of 23 Blueberry Muffin Bars

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    100-Calorie Snacks for a Diabetes-Friendly Diet
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