When you’re hankering for a quick bite, you’ll want to get yourself one of these diabetes-friendly snacks. Each recipe is lower in calories and saturated fat and is made with sodium-conscious ingredients to help you maintain healthy blood sugar levels. Plus, they feature some of the best foods for diabetes like cinnamon, nuts and oatmeal to help make snack time just as delicious as it is nutritious. Recipes like our Cinnamon Apple Chips With Almond Yogurt Dip and Blueberry-Lemon Energy Balls are flavorful and ready in just three steps or less.

1、Roasted Butternut Squash Seeds

Don’t throw away your butternut squash seeds; roast them instead! Roasted butternut squash seeds make a great snack or salad topper. Enjoy them plain or jazzed up with one of the variations below.

Active Time: 5 mins	Total Time: 30 mins	Servings: 2
Nutrition Profile: Healthy Low-Carb,Nut-Free,Dairy-Free & Lactose-Free,Healthy Low-Sodium,Healthy Soy-Free,Healthy Vegan,Healthy Vegetarian,Egg-Free,Gluten-Free

Are Butternut Squash Seeds Edible?

Yes, they are! In fact, all squash seeds are edible and nutritious. You can roast butternut squash seeds, spaghetti squash seeds and acorn squash seeds the same way you would roast pumpkin seeds.

How Do I Harvest Seeds from Butternut Squash?

To harvest seeds from butternut squash, scoop out the inside of the squash. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels. This recipe can be doubled or tripled depending on how many seeds you have.

How to Store Roasted Butternut Squash Seeds

Store roasted butternut squash seeds in an airtight container for up to three days.

Ingredients

• ¼ cup butternut squash seeds, rinsed and patted dry
• ½ teaspoon extra-virgin olive oil
• Pinch of salt

Directions

Step 1

Preheat oven to 325°F. Toss squash seeds, oil and salt together on a large rimmed baking sheet; spread in a single layer. Roast, stirring halfway through, until the seeds start to pop and are lightly browned, 14 to 15 minutes. Let cool on the baking sheet for 10 minutes.

Equipment

Large rimmed baking sheet

Tips

Try one of these flavor variations:

Sweet & Spicy: Stir in 1/2 teaspoon light brown sugar, 1/4 teaspoon ground cinnamon and a pinch of cayenne pepper with the oil and salt. Proceed as directed.

Taco Seasoning: Stir in 1/4 teaspoon chili powder, 1/8 teaspoon ground cumin, 1/8 teaspoon dried oregano and 1/8 teaspoon garlic powder with the oil and salt. Proceed as directed.

Curry Seasoning: Stir in 1/2 teaspoon curry powder and 1/4 teaspoon ground coriander with the oil and salt. Proceed as directed.

2、Blueberry-Lemon Energy Balls

If you’re looking for a midday pick-me-up, these irresistible blueberry-lemon balls come together in minutes and make a perfect on-the-go snack. Walnuts add a boost of plant-based protein and help keep you energized, while a bit of maple syrup adds sweetness.

Active Time: 10 mins	Total Time: 10 mins	Servings: 6
Nutrition Profile: Healthy Diabetic, Dairy-Free & Lactose-Free, Healthy Soy-Free,Heart-Healthy, Healthy Vegan, Healthy Vegetarian, Egg-Free, Gluten-Free

Ingredients

• ¾ cup walnuts
• ½ cup pitted dates
• ¼ cup dried blueberries
• ¾ cup old-fashioned rolled oats
• 2 tablespoons pure maple syrup
• 1 teaspoon grated lemon zest
• 1 tablespoon lemon juice

Directions

Step 1

Add walnuts, dates and blueberries to a food processor; process until chopped and combined, 7 to 10 seconds. Add oats, maple syrup and lemon juice. Continue processing until a smooth, thick paste forms, 20 to 30 seconds. Transfer the paste to a small bowl; add lemon zest and mix to combine. With your hands, form and roll the mixture into 18 small balls.

To make ahead

Refrigerate in an airtight container for up to 2 weeks.

3、Vegan Flourless Blender Blueberry Mini Muffins

We subtracted the flour, dairy products and eggs from these healthy mini muffins, which are vegan and gluten-free. But we left in all the good stuff–like tons of juicy berries in every bite. Applesauce and brown sugar make these blender muffins moist and provide just the right amount of sweetness for breakfast or a snack.

Prep Time: 15 mins	Additional Time: 35 mins	Total Time: 50 mins
Servings: 12	Yield: 24 mini muffins
Nutrition Profile: Healthy Diabetic,Nut-Free,Dairy-Free & Lactose-Free,Healthy Low-Sodium,Healthy Soy-Free,Heart-Healthy,Healthy Vegan,Healthy Vegetarian,Egg-Free,Gluten-Free,Healthy Low-Calorie

Ingredients

• 1 ½ cups rolled oats (see Tip)
• 1 teaspoon baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup unsweetened applesauce
• ⅓ cup packed light brown sugar
• 3 tablespoons canola oil
• 3 tablespoons water
• 1 tablespoon flaxmeal
• 1 teaspoon vanilla extract
• ¾ cup blueberries, cut in half if large

Directions

Step 1

Preheat oven to 350 degrees F. Coat a 24-cup mini muffin tin with cooking spray.

Step 2

Pulse oats in a blender until finely ground. Add baking powder, baking soda and salt; pulse once or twice to combine. Add applesauce, brown sugar, oil, water, flaxmeal and vanilla; puree until smooth. Stir in blueberries. Divide the batter among the muffin cups.

Step 3

Bake the muffins until a toothpick inserted in the center comes out clean, 25 to 28 minutes. Cool in the pan on a wire rack for 10 minutes, then turn out to cool completely.

Tips

Tip: People with celiac disease or gluten sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Equipment: 24-cup mini muffin tin

4、Mushroom Jerky

This vegan version of beef jerky has the same level of smoky spice you’d expect from the real thing. It can be enjoyed as a snack or on top of a salad for a jolt of meaty, umami goodness. It’s also a great snack to take camping! The mushrooms stay pretty chewy (no crunch except for some of the crispy ends); this method is a great option if you don’t have a dehydrator.

Prep Time: 15 mins	Additional Time: 9 hrs 30 mins	Total Time: 9 hrs 45 mins
Servings: 8	Yield: 8 servings
Nutrition Profile: Healthy Low-Carb,Nut-Free,Dairy-Free & Lactose-Free,Healthy Vegan,Healthy Vegetarian,Egg-Free

Ingredients

• 3 tablespoons cider vinegar
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon olive oil
• 1 tablespoon packed brown sugar
• 1 teaspoon smoked paprika
• 1 teaspoon dry mustard
• 1 teaspoon garlic powder
• 4 large portobello mushrooms, stems and gills removed, cut into 1/4-inch slices

Directions

Step 1

Stir vinegar, soy sauce, oil, brown sugar, paprika, mustard and garlic powder together in a 9-by-13-inch baking dish. Add sliced mushrooms and stir to coat well. Cover and refrigerate for 8 hours or overnight.

Step 2

Preheat oven to 250 degrees F. Line 2 large baking sheets with parchment paper and set a wire rack on each of the baking sheets.

Step 3

Divide the mushrooms between the prepared racks, arranging them in a single layer, making sure not to overlap. Roast, rotating the pans halfway through, until the mushrooms are dried and shrunken, about 1 1/2 hours. They should have a chewy texture with crisp edges. Remove from oven and let cool completely.

Tips

To make ahead: Marinate mushrooms (Step 1) for 8 hours or overnight. Refrigerate jerky in an airtight container for up to 5 days.

Equipment: Parchment paper

5、Peanut Butter Stuffed Energy Balls

Peanuts do double duty in this easy snack recipe: peanut butter makes a creamy center while chopped roasted peanuts add a welcome crunch to the exterior. We prefer to use natural peanut butter, which is a little oilier and looser, to help create the gooey center. Dates add a natural sweetness to this healthy snack. Use any leftover date mixture to patch any holes in the energy balls. Pack these bites in your lunchbox for a tasty morning or afternoon snack.

Active Time: 20 mins	Total Time: 1 hr 40 mins	Servings: 15
Nutrition Profile: Sesame-Free,Healthy Diabetic,Dairy-Free & Lactose-Free,Healthy Soy-Free,Heart-Healthy,Healthy Vegan,Healthy Vegetarian,Egg-Free,Gluten-Free

Ingredients

• 10 pitted Medjool dates
• ⅓ cup salted dry-roasted peanuts plus 1 tablespoon finely chopped, divided
• ¼ cup smooth natural peanut butter plus 3 3/4 teaspoons, divided
• 1 tablespoon cocoa powder
• 2 tablespoons cocoa nibs

Directions

Step 1

Place dates in a small bowl. Cover with hot water; soak until softened, 5 to 10 minutes. Reserve 1 tablespoon of the soaking water; drain the dates and set aside.

Step 2

Pulse 1/3 cup peanuts in a food processor until coarsely chopped, about 8 pulses. Add the drained dates, 1/4 cup peanut butter, cocoa and the reserved soaking water; process until dough forms and pulls away from sides, about 30 seconds. Transfer the mixture to a small bowl. Stir in cocoa nibs until evenly distributed. Cover and refrigerate for 15 minutes.

Step 3

Spoon 1 scant tablespoon date mixture onto a clean working surface; gently press into a 2-inch round (about 1/8-inch thick). Spoon 1/4 teaspoon peanut butter in the center of the round. Carefully pinch the date mixture around the peanut butter to seal; roll between your palms to form a smooth ball. Place on a serving plate. Repeat the process with the remaining date mixture and peanut butter. Sprinkle the balls with the remaining 1 tablespoon finely chopped peanuts. Cover and refrigerate until firm, at least 1 hour. For longer storage, transfer to an airtight container and refrigerate for up to 1 week.

To make ahead

Refrigerate in an airtight container for up to 1 week.

6、Air-Fried Cinnamon Apple Chips With Almond Yogurt Dip

On the hunt for a treat that satisfies your sweet tooth without busting your diet? Pack these cinnamon-laced apple chips in your lunch bag. Apples deliver natural sweetness and a handsome amount of fiber, making them a smart choice for any diet, and the air fryer transforms them into something altogether more delicious, thanks to its signature move—adding fat-free crunch. Cutting almond butter with low-fat Greek yogurt adds protein to the dipping sauce, as well as extra creaminess.

Active Time: 10 mins	Total Time: 25 mins	Yield: Serves 4 (serving size: 6 to 8 apple chips, about 1 tbsp. dip)
Nutrition Profile: Healthy Diabetic,Healthy Soy-Free,Heart-Healthy,Healthy Vegetarian,Egg-Free,Gluten-Free

Ingredients

• 1 (8-oz.) apple (such as Fuji or Honeycrisp)
• 1 teaspoon ground cinnamon
• 2 teaspoons canola oil
• Cooking spray
• ¼ cup plain 1% low-fat Greek yogurt
• 1 tablespoon almond butter
• 1 teaspoon honey

Directions

Step 1

Thinly slice apple on a mandoline. Place slices in a bowl with cinnamon and oil; toss to coat evenly.

Step 2

Coat air fryer basket well with cooking spray. Place 7 to 8 apple slices in single layer in basket, and cook at 375°F for 12 minutes, turning the slices every 4 minutes and rearranging slices to flatten them, as they will move during the cooking process. Slices will not be completely crisped, but will continue to crisp upon cooling. Repeat with remaining apple slices.

Step 3

While apple slices cook, stir together yogurt, almond butter, and honey in a small bowl until smooth. To serve, place 6 to 8 apple slices on each plate with a small dollop of dipping sauce.

Originally appeared: Cooking Light

7、Sous Vide Eggs

A sous vide cooker gives these slow-cooked eggs a jammy, creamy center that resembles the perfect poached egg. Eat these eggs alone for a filling breakfast or snack, or serve them on toast or an English muffin for a simple eggs Benedict.

Active Time: 5 mins	Total Time: 20 mins	Servings: 4
Yield: 8 eggs
Nutrition Profile: Dairy-Free & Lactose-Free,Healthy Soy-Free,Healthy Vegetarian,Gluten-Free

Ingredients

• 8 large eggs
• ¼ teaspoon kosher salt

Directions

Step 1

Prepare a sous vide water bath in a 6- to 8-quart stockpot. Heat water to 167°F. When the water is ready, use a slotted spoon to lower eggs into the pot. Cover the pot as much as possible with plastic wrap or a baking sheet. Cook for 15 minutes for a jammy yolk consistency.

Step 2

Peel the eggs and place 2 in each of 4 serving bowls; sprinkle evenly with salt.

To make ahead

Hold eggs in the pot at 140°F for up to 2 hours. Or cool them in an ice-water bath for 10 minutes and refrigerate in an airtight container for up to 1 week. Reheat at 140°F for 15 minutes before serving.

Equipment

Sous vide cooker

8、Spice-Roasted Chickpeas

Learn how to roast chickpeas with this easy recipe. The paprika- and cumin-coated chickpeas get crispy on the outside with a creamy inside. Enjoy these chickpeas as a snack or add them to a salad for some plant-based protein.

Active Time: 5 mins	Total Time: 30 mins	Servings: 4
Nutrition Profile: Healthy Diabetic,Nut-Free,Dairy-Free & Lactose-Free,Healthy Soy-Free,Healthy Vegan,Healthy Vegetarian,Egg-Free,Gluten-Free

Ingredients

• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon salt
• ½ teaspoon ground pepper
• ½ teaspoon paprika
• ½ teaspoon ground cumin

Directions

Step 1

Preheat oven to 400℉. Line a large rimmed baking sheet with paper towels.

Step 2

Spread chickpeas on the prepared baking sheet. Pat the chickpeas dry and discard the paper towels. Drizzle with oil and sprinkle with salt, pepper, paprika and cumin; stir to coat the chickpeas. Roast until golden brown and crispy, 20 to 25 minutes.

9、Rosemary-Garlic Pecans

These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer.

Active Time: 5 mins	Total Time: 1 hr 20 mins	Servings: 12
Nutrition Profile: Healthy Low-Carb,Dairy-Free & Lactose-Free,Healthy Soy-Free,Healthy High-Fiber,Healthy Vegetarian,Gluten-Free,Healthy Low-Calorie

Ingredients

• 1 large egg white
• 3 tablespoons dried rosemary, finely chopped
• 2 teaspoons garlic salt
• 3 cups pecans

Directions

Step 1

Preheat oven to 250°F.

Step 2

Whisk egg white, rosemary and garlic salt in a medium bowl. Add pecans and toss to coat. Spread in an even layer on a large rimmed baking sheet.

Step 3

Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely before storing, about 30 minutes.

Tips

To make ahead: Store in an airtight container for up to 2 weeks.

10、Make These Healthy Pumpkin Muffins in Your Blender

These healthy pumpkin muffins clock in at just under 100 calories per serving—and you’d never guess that they were made in a blender. To make the batter, simply process all the ingredients in a blender until smooth. There are no endless piles of bowls and spoons to clean—it almost feels like magic. Once baked, these pumpkin muffins are light, fluffy and full of pumpkin-spice flavor.

Active Time: 5 mins	Total Time: 25 mins	Servings: 12
Nutrition Profile: Healthy Diabetic,Nut-Free,Healthy Soy-Free,Heart-Healthy,Healthy Vegetarian,Gluten-Free

While store-bought muffins can range from anywhere to 300-600 calories, and add more than 20g of fat, 70g of carbs and 50g of sugar to your day, these ultra-satisfying muffins pack in almost 5g of protein for less than 100 calories, 3g of fat, 6g of sugar and 16g of carbs.

Be sure to customize your muffins by adding in your favorite toppings before they bake. Chopped pecans, diced cinnamon-apples or chopped walnuts would all work great. After baking, top with a little cinnamon-Greek yogurt, or almond butter for a nutritious breakfast or snack.

Ingredients

• 2 cups gluten-free rolled oats
• 1 cup pumpkin puree
• 2 eggs
• 1 cup 2% Greek yogurt
• ¼ cup maple syrup
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon vanilla extract
• ⅛ teaspoon kosher salt
• 2 teaspoons pumpkin pie spice

Directions

Step 1

Preheat oven to 400°F. Line a 12-cup muffin tin with muffin-cup liners, round pieces of parchment paper or spray the tin with cooking spray.

Step 2

In a blender, process the oats until they have the consistency of flour, about 1 minute.

Step 3

Combine pumpkin puree, eggs, yogurt, maple syrup, baking powder, vanilla, salt and pumpkin pie spice with the oat flour in the blender; blend until smooth and creamy, about 1-2 minutes.

Step 4

Divide batter evenly among prepared muffin cups. Sprinkle with toppings of your choice, if desired.

Step 5

Bake at 400°F for 15 minutes or until a toothpick inserted in center comes out clean. Cool muffins in pan 5 minutes. Remove from pan; cool completely on a wire rack.

Originally appeared: Cooking Light