19 gut-healthy snacks to help lower blood sugar

These tasty snack recipes are delicious ways to improve your gut health by monitoring your blood sugar. These snacks feature prebiotic-rich ingredients like bananas, garlic and legumes, as well as probiotic-packed kefir and yogurt to help maintain a healthy microbiome. Plus, each recipe is made with satisfying complex carbohydrates, is low in saturated fat, and uses low-sodium ingredients to align with a diabetes-friendly eating pattern. Recipes like our Yogurt Banana Sundae and Pressure Cooker Hummus are tasty and refreshing snacks that can make you and your gut feel good.

banana yogurt sundae

Need a sweet treat for a snack or dessert? This healthy, low-calorie recipe will satisfy your craving for a banana sundae (no ice cream) and is ready in less than 5 minutes.

Mini Flourless Banana and Chocolate Muffins

Pulsing rolled oats with eggs, bananas, brown sugar and oil creates the moist batter for these chocolate muffins without a little flour. They are two-bite muffins with a dense, gooey texture. They’re also delicately sweet and rich, so baking them like mini muffins makes them a perfect snack or quick morning meal.

Easy black bean dip

This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotle add a robust, earthy flavor, but you can also use regular paprika and cayenne pepper if you don’t have the other spices on hand.

Kefir smoothies with berries and mint

Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency – perfect for smoothies.

Breakfast popsicles with granola and yogurt

These fun fresh fruit-filled yogurts make a great on-the-go breakfast for a busy morning—perfect for kids and adults alike.

pressure cooker hummus

Cooking chickpeas from scratch is the best way to make your own hummus, but it can take hours to soak and cook it yourself. Enter the pressure cooker. Even without overnight soaking, beans can be ready in less than an hour, making them the best last-minute appetizer option.

Frozen Greek Yogurt Peel with Raspberry and Lime

Jason Donnelly

A thin layer of honey-sweetened Greek yogurt is topped with fresh raspberries and lemon zest, then frozen and broken into pieces for a colorful snack or healthy dessert that kids and adults alike will love.

Spiced Pear Muffins with Cinnamon and Ginger

These perfectly seasoned muffins are suitable for diabetics.

Strawberry and banana smoothies

jacob fox

This healthy strawberry banana smoothie gets creaminess, protein and staying power from yogurt and extra vitamin C from kiwi. Have it for a healthy breakfast or snack.

Roasted chickpeas with paprika

Roasted chickpeas are now a popular vegan snack, but why spend the extra money buying them from a health food store when you can easily make them yourself? They are delicious as a snack, but they also make a wonderful salad topping.

Vegan Frozen Pineapple Peel and Coconut Yogurt

Jason Donnelly

The coconut milk yogurt is sweetened with maple syrup, spread in a thin layer and sprinkled with fresh pineapple and coconut flakes. After freezing, break into chunks to enjoy as a healthy vegan snack or dessert!

Tahini-Yogurt Sauce

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

Yogurt with Blueberries and Honey

A simple combination of Greek yogurt and blueberries gets an extra touch of sweetness from golden honey. It’s the perfect balance of protein and fiber to keep you energized.

Banana and peanut granola bars

These homemade, healthy granola bars are reminiscent of peanut butter and banana sandwiches. Be sure to look for dried bananas, not banana chips. Chips are cooked in oil and, if not stored properly, can have an unpleasant aftertaste. We tested several gooey sweeteners, including maple syrup and honey, but found that brown rice syrup held the bars together better.

Spicy Black Bean Avocado Dip

Perfect for game day, this high-fiber dip is a surefire crowd pleaser to serve with crudits or tortilla chips. It requires little prep time and is ready to serve right away.

Fruit and granola pops

Adding granola to this fruit pop recipe turns it from a frozen treat into a healthy breakfast to go. Kefir brings probiotic power, and honey and fruit add a touch of sweetness.

Clean Breeze Smoothie

This refreshing smoothie is made with cucumber and kiwi and is given a kick of kombucha flavored with ginger and fresh coriander.

Greek Yogurt Peel with Orange and Chocolate

Ted + Chelsea Cavanaugh

Orange and chocolate combine to create a sweet and fruity frozen treat in this healthy yogurt peel recipe. Sliced ​​almonds add a crunch that kids and adults alike will love.

Make These Easy Fried Apple Cinnamon Chips With Almond Yogurt Sauce

Karen Rankin

Looking for a treat that will satisfy your sweet tooth without disrupting your diet? Put these Cinnamon Apple Chips in your lunch box. Apples offer natural sweetness and a high 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 unique motion, adding fat-free crunch. Cutting the almond butter with low-fat Greek yogurt adds protein to the sauce as well as extra creaminess.

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