Delicious options for satisfying your sweet cravings while keeping blood sugar in check.

For people living with diabetes, finding snacks that are both sweet and supportive of blood sugar control can be a tricky balance. It’s especially challenging when you’re trying to find foods that are not only low in sugar and carbs, but also rich in fiber, protein, and heart-healthy fats.

The good news? There are plenty of nourishing snack options out there, including quick single-ingredient foods and simple homemade treats that require minimal prep.

Here are 12 easy, diabetes-friendly sweet snacks you can enjoy without worry.

No-Prep, Naturally Sweet Options

These snacks come ready to eat, no cooking or prep needed—perfect for busy days or on-the-go snacking.

1. Dark Chocolate
Enjoyed in moderation, dark chocolate offers a rich, indulgent flavor with potential health perks. It’s packed with flavonoids—plant compounds known for supporting heart health and reducing insulin resistance in people with type 2 diabetes.

Choose varieties with at least 70% cocoa content. A 1-ounce (28g) portion has about 13g of carbs and is lower in sugar than milk chocolate. Stick to one serving to keep it blood sugar-friendly.

2. Pears
Pears are high in fiber—more than 4 grams per 1-cup (140g) serving—along with about 21g of carbs. Fiber slows sugar absorption, which may help balance blood glucose levels.

Research also suggests that adding pears to your diet could help improve blood sugar regulation. Eat them raw or slice and bake them into crispy chips for a crunchier snack.

3. Apples
Apples are a fiber-rich, versatile fruit that’s easy to take anywhere. A medium apple has around 28g of carbs and 5g of fiber, and it ranks low on the glycemic index (GI), meaning it’s less likely to spike your blood sugar.

Try slicing one and sprinkling it with cinnamon, or pairing it with peanut butter for a dose of protein and healthy fat.

4. Grapes
Grapes are another sweet fruit that’s naturally rich in fiber and antioxidants. Half a cup (75g) offers about 14g of carbs and 1g of fiber.

Red grapes, in particular, contain polyphenols that can reduce oxidative stress and lower the risk of diabetes-related health issues. Freeze them for a cool, sweet treat.

5. Greek Yogurt
With 20g of protein in a 7-ounce (200g) serving, plain Greek yogurt is a satisfying and protein-rich snack.

Protein can help reduce cravings and support better blood sugar control. Some studies suggest that yogurt enriched with vitamin D and probiotics may also improve insulin sensitivity.

Go for unsweetened varieties and mix in fresh fruit or cinnamon for a naturally sweet boost.

Sweet Snacks That Require a Little Prep

These snacks take just a few minutes to make but deliver great taste and nutrition—perfect for prepping in advance.

6. Chia Pudding

This creamy, fiber-packed pudding is made with chia seeds, which are full of protein, omega-3s, and fiber.

Combine ½ cup (120 mL) of unsweetened almond, oat, or coconut milk with 2 tablespoons (25g) of chia seeds. Add a small drizzle of honey or maple syrup, top with fresh fruit, and refrigerate for 2 hours to let it thicken.

7. Low-Carb Energy Balls
These no-bake bites are great for snacking and easy to adapt to your taste. Start with ½ cup each of almonds and cashews (about 70g each), plus 1 cup (200g) of pitted Medjool dates. Add a pinch of sea salt and a splash of vanilla extract.

You can also toss in ingredients like shredded coconut, cocoa powder, nut butter, flaxseeds, or protein powder. Pulse everything in a food processor, roll into small balls, and chill until firm.

8. Cottage Cheese and Fruit Bowl
Pair creamy cottage cheese with fresh fruits like berries, apples, or kiwi for a protein-rich snack. Cottage cheese is low in fat and can support better insulin sensitivity and help reduce abdominal fat.

Research shows that eating more fresh fruit may also lower the risk of vascular complications in people with diabetes.

9. Homemade Trail Mix

Make your own trail mix to control the ingredients and avoid added sugar. Start with nuts and seeds—like almonds, pecans, cashews, sunflower seeds, and pumpkin seeds—for protein and fiber.

Add a small amount of dried fruit and chopped dark chocolate for natural sweetness. Store in a container for a quick grab-and-go snack.

10. Banana Ice Cream
This one-ingredient treat couldn’t be simpler. Slice and freeze a ripe banana for a few hours, then blend it in a food processor until smooth.

Bananas are low on the GI scale and rich in fiber. Studies have shown that eating bananas daily may help reduce fasting blood sugar levels. Serve as-is or freeze longer for a firmer texture.

11. Protein Smoothie
Smoothies are a fast, satisfying way to enjoy something sweet while getting more fiber and protein.

Use a base like unsweetened almond milk, add whey or plant-based protein powder, a handful of greens (like spinach), and low-GI fruits like berries. Blend and sip!

12. Cinnamon-Roasted Chickpeas
Chickpeas are high in protein, fiber, and essential nutrients. They’ve been shown to improve blood sugar control when eaten before or alongside meals.

To make a sweet version, drain and rinse canned chickpeas, toss them in a little coconut oil, cinnamon, and a touch of honey, then roast at 400°F (204°C) for about 15–20 minutes until crispy.

Final Thoughts

Managing diabetes doesn’t mean giving up on sweet treats. With the right ingredients, you can enjoy a wide range of flavorful snacks that are both satisfying and supportive of healthy blood sugar levels.

Focus on snacks that are naturally low in sugar and high in nutrients like protein, fiber, and healthy fats. Start with these ideas and customize them to suit your preferences and nutritional needs.

Let your snack time work for your health—one tasty bite at a time.