Gestational Diabetes Snacks On-the-Go: Smart Choices for Blood Sugar Balance

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Let’s be real—gestational diabetes can feel like a lot to juggle, but snacking doesn’t have to be one of the challenges! The good news? You don’t have to give up convenience or flavor to keep your blood glucose levels stable. With a little planning, you can enjoy snacks that are delicious, satisfying, and packed with the nutrients you and your baby need.

Start with Balance

Before grabbing a snack, ask yourself two key questions:

  1. Does it have the recommended amount of carbs? (Generally 15-20g for snacks)

  2. Does it contain protein? (Protein helps stabilize blood sugar and prevent spikes)

When it comes to carbohydrate foods, choosing complex carbs over simple ones is best. However, if your snack includes simple carbs, be sure to pair them with protein to slow digestion and keep blood sugar levels stable.

What to Keep in Mind While Choosing Snacks

  • Check labels – Look for snacks with minimal added sugars and artificial ingredients.

  • Prioritize fiber – Fiber-rich snacks help slow glucose absorption and improve digestion.

  • Balance macros – A mix of protein, healthy fats, and complex carbs will keep you full longer.

  • Portion control – Even healthy snacks can cause blood sugar spikes if consumed in large amounts.

  • Glycemic index (GI) matters – Choose low-GI foods to avoid rapid glucose spikes.

Best On-the-Go Snacks for Gestational Diabetes

Here’s a list of nutrient-dense, blood sugar-friendly snacks that are easy to take with you:

Protein-Packed Snacks

✅ Protein bars – Look for ones with minimal added sugar and at least 10g of protein.
✅ Protein shakes – A great option when you need something quick. Opt for unsweetened or low-carb versions.
✅ Cheese – String cheese, cheese cubes, sliced cheese, or Babybel (ensure it’s pasteurized).
✅ Jerky – A high-protein, low-carb option (choose varieties with minimal sugar and additives).
✅ Nuts – Walnuts, almonds, pistachios, pecans (great for protein and healthy fats).
✅ Spiced nuts – Try salt & vinegar almonds or flavored pistachios for variety.
✅ Nut butters – Almond or peanut butter (pair with whole-grain crackers or fruit).
✅ Drinkable protein yogurt – Look for low-sugar options like Chobani or Oikos Triple Zero.
✅ Plain Greek yogurt – Add a sprinkle of cinnamon or nuts for extra flavor.
✅ Cottage cheese – Pairs well with fruit or whole-grain crackers.
✅ Hummus cups – Portable hummus portions paired with veggie sticks or whole-grain crackers.
✅ Protein chips – Low-carb, high-protein chip alternatives.
✅ Pork rinds – Zero carbs and high in protein.
✅ Cheese crisps – A crunchy, high-protein, low-carb snack.
✅ Homemade 2-ingredient crisps – 2-ingredient Parmesan crisps (Parmesan + onion, Parmesan + potato, Parmesan + zucchini).

Smart Carb Choices

✅ Whole grain crackers – Choose fiber-rich options for sustained energy.
✅ Rice cakes – Pair with nut butter or cheese for balance.
✅ Popcorn – A great high-fiber, whole-grain snack (choose air-popped).
✅ Low-carb tortillas – Wrap with protein like cheese or prep homemade tortilla chips.
✅ Low-carb/high-fiber bread – Great for making mini sandwiches or pairing with nut butter.
✅ Granola (low sugar, high fiber) – Pair with Greek yogurt.
✅ Roasted edamame – High in both protein and fiber.
✅ Roasted chickpeas – A crunchy, fiber-filled alternative to chips.
✅ Lupini beans – High in protein and fiber, with minimal impact on blood sugar.

Fresh & Flavorful Options

✅ Veggie sticks – Carrot, cucumber, bell pepper, and celery with hummus or guacamole.
✅ Low GI fruit – Berries, cherries, or apples paired with cheese or nut butter.
✅ Olives & pickles – A salty, low-carb option to satisfy cravings.

Dessert-Like Snacks

✅ Dark chocolate – Look for varieties with 70% cocoa or higher.
✅ Sugar-free Jello cups – A light and refreshing treat.
✅ Sugar-free pudding cups – A creamy and satisfying option.
✅ Almond flour crackers/biscuits – A low-carb alternative to traditional biscuits.
✅ Dark chocolate almond/coconut clusters – A delicious and nutrient-rich sweet treat.
✅ Chia seed pudding – Made with unsweetened almond milk and topped with nuts or berries.
✅ Coconut yogurt with cacao nibs – A naturally sweet and healthy option.

Including these balanced snacks in your diet can help maintain steady blood sugar levels and support a healthy pregnancy by providing essential nutrients for both the mother and the developing baby.

30 Smart Snack Combinations (Carbs + Protein)

Smart snack combinations can help stabilize blood sugars, which is crucial for managing gestational diabetes and maintaining both maternal and fetal health during pregnancy. Here are some snack ideas:

  • Cheese and whole-grain crackers

  • Tuna salad and whole-grain crackers

  • Apple slices with peanut butter or almond butter

  • Celery with peanut butter

  • Rice cake with almond butter

  • Rice cake with hummus

  • Low-carb tortilla and cheese roll-ups

  • Cottage cheese with berries

  • Greek yogurt with a handful of nuts

  • Greek yogurt with chia seeds, flaxseeds and nut butter

  • Greek yogurt with sunflower seeds, pumpkin seeds and a few berries

  • Chia pudding with nuts and berries

  • Pork rinds with guacamole or hummus

  • Raw veggie sticks (carrots, cucumbers, belle peppers) with hummus

  • Sliced bell peppers with guacamole

  • Mini bell peppers stuffed with cream cheese and walnuts

  • Hard-boiled egg with a piece of whole-grain bread

  • Avocado with a whole-grain toast

  • Popcorn with a handful of almonds

  • Roasted chickpeas with cheese cubes

  • Roasted edamame with a cheese stick

  • Protein shake with a handful of cashews

  • Cottage cheese with sliced cucumber and cherry tomatoes

  • Boiled egg with a small apple

  • Edamame with a boiled egg

  • Mixed nuts with 1-2 pieces of dark chocolate

  • Almonds with a few dried apricots

  • Small handful of mixed nuts with a piece of fruit

  • Protein bar and a handful of walnuts

  • Olives and pickles with a slice of cheese

Store-Bought Snacks for Gestational Diabetes–Perfect for On-the-Go

Here are some of our top picks for store-bought snack options while on the go:

  • Blue Diamond Salt & Vinegar Almonds – If you're craving something savory and crunchy, these almonds are a great choice. 6g of protein and 5g of carbs per serving. The tangy salt and vinegar flavor makes them extra enjoyable, and they’re easy to take with you anywhere.

  • Wonderful Pistachios Honey Roasted – A sweet and savory snack with 6g of protein and 7g of carbs per serving. A satisfying treat that’s perfect for on-the-go snacking.

  • OWYN Dark Chocolate Protein Shake – For those days when you need a drinkable snack, this shake is delicious. Plus, it’s plant-based and sweetened with monk fruit extract, so you can feel good about the ingredients. 20g of protein and 8g of carbs per shake.

  • The Only Bean Crunchy Roasted Edamame – These roasted edamame beans are one of our favorite snacks. With about 11g of protein and 6g of carbs per serving, they’re both filling and blood-sugar friendly. The crunchy texture and subtle flavor make them a great alternative to chips.

  • Quest Protein Chips – A great option when you’re craving something crunchy. They’re low-carb with about 19g of protein and just 5g of carbs per serving. Plus, they come in several delicious flavors, so you can switch things up!

  • SkinnyPop Popcorn – Looking for something light but still satisfying? SkinnyPop is a whole-grain, fiber-rich snack with 3g of fiber, 2g of protein, and 15g of carbs per serving. It’s also low-calorie and free of artificial ingredients.

  • Blue Diamond Thin-Dipped Dark Chocolate Almonds – If you need a little sweetness, these almonds are the perfect treat. With just 10g of carbs and 5g of protein per serving, they provide a balance of healthy fats and protein. Coated in dark chocolate.

  • Babybel or Cheese Sticks – Cheese sticks are an excellent on-the-go snack. They’re packed with protein and healthy fats, which help keep you full longer, and they’re also a good source of calcium. Easy to carry and enjoy anytime!

  • Think Jerky All-Natural Turkey Sticks – When you're looking for something savory and portable, these jerky sticks are a great option. They’re nitrate-free, low-sodium, and provide about 8g of protein per serving.

  • Biena Roasted Chickpeas – A great alternative to chips. With about 6g of protein and 15g of carbs per serving, they’re not only satisfying but also provide plenty of nutrients. They come in different flavors to keep your snack time exciting!

  • Protein Bars – Protein bars are perfect for when you need something quick and filling. Our favorite picks:

    • Barebells Protein Bars – If you want a candy-bar-like treat without the sugar crash, Barebells is the way to go. They’re rich, creamy, and come in delicious flavors like Cookies & Cream and Chocolate Dough. Perfect for satisfying a sweet tooth while keeping blood sugar in check!

    • KIND Bars – A whole food-based option, KIND bars are made with real nuts, seeds, and a touch of sweetness from honey or dark chocolate. They have a good balance of healthy fats, fiber, and protein.

    • FULFIL Bars – These bars offer the best of both worlds—a great mix of protein, low sugar, and added vitamins for a little extra nutrition boost. Plus, they come in indulgent flavors like Chocolate Salted Caramel and Peanut Butter.

  • Barney Butter Almond Butter Snack Packs with an Apple – For a snack that offers a great balance of carbs, protein, and healthy fats, this combo is ideal. The almond butter packets are convenient and have no added sugar, and when paired with a small apple, you get a balanced snack.

  • Epic Pork Rinds – If you're craving something crispy and savory, Epic Pork Rinds are a great low-sodium high-protein option. The Sea Salt flavor has only 65mg of sodium per serving, and they’re free from artificial additives, making them a clean and crunchy snack. Try their other flavors like BBQ and Chili Lime for variety!

  • gimMe Organic Roasted Seaweed Sheets – Light, crispy, and packed with umami flavor, these seaweed snacks are a great low-carb option with essential minerals like iodine. They come in a variety of delicious flavors, including Sea Salt, Teriyaki, and Wasabi, so you can switch it up based on your cravings!

  • Seapoint Farms Mighty Lil’ Lentils – A crunchy snack packed with plant-based protein and fiber. With about 5g of protein and 15g of carbs per serving, they provide the perfect balance for a smart, on-the-go snack. Plus, they come in tasty flavors like Pink Himalayan Salt and Falafel to keep things interesting!

Storing Your Snacks for Maximum Freshness and Convenience

  • Use airtight containers – Keep nuts, crisps, and crackers fresh for longer.

  • Refrigerate dairy-based snacks – You can keep dairy-based snacks fresh on the go by using portable coolers or car fridges. Refrigerate cheese, yogurt, and cottage cheese properly to maintain their freshness and prevent spoilage.

  • Pre-portion for convenience – Use small bags or containers to control portions and grab snacks quickly.

  • Freeze extras – Some protein bars, shakes, and yogurt can be frozen for extended shelf life.

  • Keep a stash in different places – Have a small snack supply in your bag, car, and office for easy access.

FAQ: Gestational Diabetes and Snacking

1. How often should I snack with gestational diabetes?
Most healthcare providers recommend eating every 2-3 hours to keep blood sugar stable. That usually means three meals and two to three snacks per day.

2. Can I eat fruit if I have gestational diabetes?
Yes! Stick to low-GI fruits like berries, apples, and pears, and pair them with protein (e.g., cheese, nuts, or yogurt) to slow sugar absorption. You can read more about the best fruits for gestational diabetes—and which ones to avoid—in our guide.

3. Are packaged snacks okay?
Yes, but check labels for added sugars, refined carbs, and unhealthy fats. Choose high-protein, low-sugar options whenever possible.

4. What should I do if I feel hungry between snacks?
If you’re still hungry, opt for a protein-rich option like a boiled egg, a handful of nuts, or Greek yogurt to keep you full longer.

5. Can I have dessert-like snacks?
Yes! Try sugar-free Greek yogurt with cinnamon and nuts, a protein bar, or dark chocolate with almonds for a sweet but balanced option.

6. Why is it important to include carbohydrates, proteins, and fats in snack ideas for gestational diabetes?
Carbohydrates raise blood sugar, but when paired with protein and healthy fats, the absorption of carbs is slower, preventing blood sugar spikes. Protein helps with satiety and stabilizes blood sugar, while healthy fats provide long-lasting energy. Snack ideas like cheese with whole-grain crackers or apple slices with peanut butter offer a balanced mix that helps keep blood sugar steady and supports overall health during pregnancy.

With these delicious, nutrient-packed options, managing gestational diabetes on the go is totally possible! What are your favorite snacks? Join the HIgedi app and let other users know—someone might be looking for exactly your kind of snack! 🙂