11 Gut-Healthy Snacks to Help Lower Blood Sugar By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Updated on August 25, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle These tasty snack recipes are delicious ways to improve gut health while also monitoring blood sugar. These snacks feature prebiotic-rich ingredients like bananas and legumes, as well as probiotic-packed kefir and yogurt to help support a healthy microbiome. Plus, each recipe has a low amount of saturated fat and uses sodium-conscious ingredients to align with a diabetes-friendly eating pattern. Recipes like our Ranch Roasted Chickpeas and our White Bean–Stuffed Mini Bell Peppers are flavorful and refreshing snacks that can make you and your gut feel good. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 11 Ranch Roasted Chickpeas Ali Redmond These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons. View Recipe Save 02 of 11 Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite. View Recipe Save 03 of 11 Creamy Bean Sun-Dried Tomato Dip Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet. Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken. We use carrots, peppers, radishes and snap peas for dunking, but you can use your favorite crunchy veggies. View Recipe Save 04 of 11 White Bean–Stuffed Mini Bell Peppers Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Mini bell peppers are the perfect vessel for delivering creamy bean dip with a crunchy chickpea topping in this easy snack. Crunchy chickpeas are easy to make at home, or you can buy them already prepared and flavored with spices to add your own unique twist. View Recipe Save 05 of 11 Easy Black Bean Dip This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand. View Recipe Save 06 of 11 Strawberry-Peach Chia Seed Smoothie Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This fiber-rich chia smoothie is sweet and tangy with a velvety texture, thanks to nutritious chia seeds that expand as they combine with liquid. Chia seeds have plenty of healthy benefits, from delivering a boost of fiber to providing a dose of heart-healthy fats. We like the combination of strawberries, peaches and cherries, but any sweet and tangy fruit combo will work. View Recipe Save 07 of 11 High-Protein Caesar Dip Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer This versatile high-protein dip is the perfect companion for your favorite veggies. Made with Greek-style yogurt and sour cream and blended with Parmesan cheese and Worcestershire sauce, it’s reminiscent of the flavors in Caesar salad dressing. Whether served as an appetizer or a quick snack, this protein-packed Caesar dip makes eating more veggies effortless. View Recipe Save 08 of 11 Mango Raspberry Smoothie Ali Redmond A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick. View Recipe Save 09 of 11 Raspberry-Lemon Greek Frozen Yogurt Bark Jason Donnelly A thin layer of honey-sweetened Greek yogurt is topped with fresh raspberries and lemon zest and then frozen and broken into chunks for a colorful snack or healthy dessert that kids and adults will love. View Recipe Save 10 of 11 Berry-Mint Kefir Smoothies Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies. View Recipe Save 11 of 11 Tahini-Yogurt Dip Serve this creamy yogurt dip with baby carrots, sliced radishes or whole-wheat pita triangles. View Recipe Save Explore more: Healthy Recipes Health Conditions Diabetes-Friendly Diabetes-Friendly Snack Was this page helpful? Thanks for your feedback! Tell us why! Other Submit