Low carb snacks for prediabetics are one of the easiest ways to make blood sugar control feel less overwhelming—and a lot more enjoyable. When you’re told you’re prediabetic, the first advice you usually hear is to eat fewer carbs. That’s smart, but not always easy. Especially when most of your go-to snacks are suddenly off the table.
One of the most common complaints we hear from people making this change is that low carb snacks are bland, boring, or leave them feeling hungry an hour later. But it doesn’t have to be that way. There are plenty of options that are low in carbs, big on flavor, and still satisfy your cravings.
In this guide, we’ll walk you through seven low carb snacks for prediabetics that not only taste good, but also help keep your blood sugar in check. These snacks are simple, nutritious, and easy to find if you’re shopping locally in Fort Lauderdale or online.
1. Greek Yogurt with Berries
Greek yogurt is an excellent snack for prediabetics because it’s rich in protein, low in carbohydrates (if you choose the right kind), and contains probiotics that support gut health. When you add a small portion of low glycemic fruits like berries, you get a little sweetness with added fiber to help slow glucose absorption.
Here’s what to look for:
- Choose plain, unsweetened Greek yogurt, not flavored varieties which often contain added sugars.
- Opt for full-fat or 2% yogurt, which is more satisfying and less likely to cause blood sugar spikes.
Berry options:
- Blueberries: rich in antioxidants
- Raspberries: high in fiber and very low in sugar
- Strawberries: great flavor and low glycemic
Stick to about ½ cup of berries and ¾ cup of yogurt. If you want to enhance the taste, sprinkle cinnamon on top—it can help improve insulin sensitivity, too.
2. Hard-Boiled Eggs
Hard-boiled eggs are one of the most effective and affordable low carb snacks for prediabetics. They’re zero-carb, rich in protein, and packed with nutrients like B vitamins, choline, and selenium. Eating protein-rich snacks like eggs can help reduce post-meal blood sugar spikes and keep you full between meals.
Why they’re ideal:
- Easy to prep in bulk for the week
- No refrigeration needed for short periods (great for on-the-go)
- Customizable with herbs and spices
Try this combo:
- Slice the egg in half, add a dollop of mustard or hummus in the center, and sprinkle with paprika or black pepper.
For added variety, try deviled eggs made with avocado instead of mayonnaise—this gives you healthy fats without added sugars.
3. Cheese Sticks or Cheese Cubes
Cheese is naturally low in carbs and high in fat and protein, making it a strong option for prediabetics. It’s also extremely versatile and portable. A single serving (about 1 oz) typically contains less than 1 gram of carbohydrates.
Types of cheese to choose:
- String cheese (part-skim mozzarella) for easy portion control
- Cheddar cubes for a sharper flavor
- Babybel for a fun, kid-friendly option
Pair with:
- A few slices of cucumber or bell pepper for crunch
- A small handful of nuts (like almonds or walnuts) for extra healthy fat and fiber
Be mindful of sodium levels, especially if you’re watching your blood pressure, but overall, cheese is a satisfying and blood sugar-friendly snack.
4. Raw Veggies with Hummus
Raw vegetables are loaded with fiber, vitamins, and water—making them great for fullness without spiking blood sugar. Paired with a small portion of hummus, you also get a healthy fat and protein combo that helps slow digestion and maintain steady glucose levels.
Best veggie options:
- Bell peppers: sweet, crunchy, and rich in vitamin C
- Celery: low calorie and ultra-hydrating
- Cucumber: high in water content
- Cherry tomatoes: a sweet touch that’s still low glycemic
Why it works for prediabetics:
- High fiber = slower carb absorption
- Hummus contains healthy fats from olive oil and tahini
- Can be prepped in snack containers for the week
Keep your hummus portion to around 2 tablespoons to avoid excess carbs. Want to mix things up? Try guacamole or a Greek yogurt-based dip as a low carb alternative.
5. Mixed Nuts or Nut Butter
Nuts are one of the most satisfying low carb snacks for prediabetics because they’re loaded with healthy fats, fiber, and a little protein—all of which help prevent blood sugar spikes. They also promote heart health, which is especially important for people with prediabetes.
Best nuts for blood sugar:
- Almonds: great balance of fat and protein
- Walnuts: rich in omega-3 fatty acids
- Pecans: low in carbs and high in fiber
- Pistachios: lower in fat, higher in protein
What to avoid:
- Sugary coatings like honey-roasted or candied nuts
- Trail mixes with dried fruit or chocolate
Nut butter tips:
- Choose natural versions with no added sugar or hydrogenated oils
- Limit to 1–2 tablespoons per serving
- Try spreading on celery or cucumber slices for extra crunch
Because nuts are calorie-dense, portion control matters. A small handful or a single-serve packet is usually enough.
6. Turkey or Chicken Roll-Ups
This snack is a protein-packed alternative to traditional wraps or sandwiches without the bread. Using turkey or chicken breast slices as the base, you can create low carb roll-ups filled with flavor and healthy fats.
How to build it:
- Use nitrate-free, low-sodium turkey or chicken slices
- Add one slice of cheese or half an avocado
- Include leafy greens like spinach, arugula, or romaine
- Roll it up and secure with a toothpick
Add-ins for variety:
- Mustard or light mayo
- Thin cucumber strips or pickles
- Shredded carrots for crunch (in moderation)
You can prep several roll-ups ahead of time and store them in the fridge for a quick, satisfying snack that keeps you full and energized.
7. Chia Seed Pudding
Chia seeds are a nutritional powerhouse. Just two tablespoons contain 11 grams of fiber, 5 grams of protein, and only 2 net carbs. When soaked in a liquid like almond milk, they expand into a pudding-like texture that makes for a sweet, satisfying snack—without the sugar rush.
Basic recipe:
- 2 tablespoons chia seeds
- ½ cup unsweetened almond milk
- Dash of vanilla extract or cinnamon
- Let sit overnight in the fridge
Toppings to try:
- A few fresh berries
- Unsweetened coconut flakes
- Chopped nuts
Why it’s perfect for prediabetics:
- Extremely high in soluble fiber, which slows glucose absorption
- Low in net carbs
- Easy to prep in batches for the week
You can make a few servings at once and store them in small containers for grab-and-go convenience.
What to Avoid
Not all snacks marketed as “healthy” are good for prediabetics. Some may have more sugar or fast-digesting carbs than you think. Always check nutrition labels, especially for added sugars and total carbs.
Snacks to limit or avoid:
- Granola bars (even “natural” ones are often high in sugar)
- Dried fruits (concentrated sugars with no water content)
- Smoothies, especially store-bought or fruit-heavy ones
- Rice cakes or crackers (high glycemic index and low fiber)
The rule of thumb? Aim for snacks with less than 10g of net carbs, and avoid anything that lists sugar or corn syrup in the first few ingredients.
Fort Lauderdale Tip: Where to Shop for Low Carb Snacks
If you’re in the Fort Lauderdale, FL area, you have access to a range of great stores that carry prediabetic-friendly snack options:
- Whole Foods Market (Fort Lauderdale Blvd.): Wide variety of keto and low carb options
- Trader Joe’s (North Federal Hwy.): Affordable, clean-label snack selections
- Publix (multiple locations): Carries everything from string cheese to unsweetened yogurts and nut butters
- Local farmers markets: Fresh produce, local cheeses, and homemade dips
Shopping locally not only gives you access to fresher food—it also helps you support Fort Lauderdale small businesses and vendors who are health-conscious.
How Can Aptiva Medical Help You
Managing prediabetes is about more than just cutting carbs. It’s about making smart choices, staying informed, and having the right tools. That’s where Aptiva Medical comes in.
We provide trusted medical supplies and devices like FreeStyle Libre and Dexcom CGMs to patients in Fort Lauderdale, FL and across the U.S.. Our experts help you track your glucose levels in real time so you can see how your snacks and meals affect your body—and make changes that matter.
We work with your doctor and your insurance to get you what you need, fast. And if you ever have questions, our team is ready to help you understand your CGM and how to get the most out of it.
Visit us at: 5249 NW 33rd Ave, Fort Lauderdale, FL 33309
Call us today: (800) 310-2568
Ready to take control of your health? Contact Aptiva Medical today and ask about your CGM options.
Frequently Asked Questions
Can I drink diet sodas or zero-sugar drinks as part of a low carb snack?
While they’re low in carbs, artificial sweeteners in diet drinks can affect insulin response in some people—it’s best to limit them and choose water or unsweetened iced tea when possible.
How do I know if a packaged snack is truly low carb and prediabetic-friendly?
Always check the nutrition label for total carbs, fiber (to calculate net carbs), and added sugars—look for less than 10g of net carbs and 0g added sugar.
Should I count total carbs or net carbs when choosing low carb snacks?
For most prediabetics, counting net carbs (total carbs minus fiber and sugar alcohols) is more useful since fiber doesn’t raise blood sugar.
Can I eat low carb snacks if I’m also trying intermittent fasting?
Yes, but only during your eating window—opt for high-protein, high-fat snacks to help you stay full longer and support stable blood sugar between fasts.
