Healthy Recipes Health Conditions Diabetes-Friendly 22 Snacks for Insulin Resistance By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on September 23, 2024 Reviewed by Dietitian Annie Nguyen, M.A., RD Reviewed by Dietitian Annie Nguyen, M.A., RD Annie Nguyen is a Registered Dietitian who manages EatingWell's Pinterest page. Before EatingWell, she worked with other dietitians to write nutrition blog posts, develop recipes and create social media content. Annie went to the University of Oklahoma to complete her B.S. in Health and Exercise Science. She went on to get her M.A. in Dietetics and finish her dietetic internship at the University of Oklahoma Health Sciences Center. EatingWell's Editorial Guidelines Close Photo: Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall If you deal with insulin resistance, the condition can lead to an increased risk of high blood pressure, prediabetes and type 2 diabetes. Fortunately, there are steps you can take to prevent or reverse insulin resistance, including regular exercise, adequate sleep and making adjustments to your diet. These snacks are a great option to incorporate into your day, as they’re lower in sodium, saturated fat, carbs and calories, which can support healthy blood sugar levels. Try options like our Blueberry Cobbler Energy Balls and Almond-Date Bars for a healthy bite to stave off hunger between meals. 01 of 22 Dark Chocolate Cashew Clusters Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers, These 3-ingredient sweet treats are a breeze to make—they take just 15 minutes. While cashews contribute a sweet and mild flavor, don’t hesitate to swap them out for an alternative like almonds or peanuts, or try adding dried cranberries or cherries for a delightfully tangy twist. View Recipe 02 of 22 Blueberry Cobbler Energy Balls Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall Dried blueberries, oats and pecans come together in these energy balls to give you a bite-size taste of blueberry cobbler. You can use almond butter for a nuttier taste or sunflower butter for something mellower to bind them together. They’re ready in just 30 minutes and can be stored in your fridge or freezer for a quick grab-and-go snack. View Recipe 03 of 22 Almond-Date Bars These no-bake snack bars are packed with nuts, dried fruit and rice cereal. For the best texture, use naturally sticky whole pitted dates. Make these bars ahead of time and pack them in a lunchbox for work or school. View Recipe 04 of 22 Cottage Cheese Snack Jar Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small Mason jar. Adding the crispy chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead. View Recipe 05 of 22 Banana-Blueberry Protein Muffins Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayliss These super-moist and tender muffins get a protein boost with the addition of cottage cheese and peanut butter. The banana, which adds natural sweetness, doesn't overpower the flavor of the blueberries. For a different twist, try raspberries or chopped apples. View Recipe 06 of 22 Lemon, Mint & White Bean Dip EatingWell Paired with veggies, crackers, pitas or pretzels, this quick, healthy dip made with cannellini beans is a great snack. If you don't have cannellini beans, chickpeas are a good substitute. View Recipe 07 of 22 Peanut Butter Stuffed Energy Balls Photographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua Hoggle Peanuts do double duty in this easy snack recipe: peanut butter makes a creamy center while chopped roasted peanuts add a welcome crunch to the exterior. We prefer to use natural peanut butter, which is a little oilier and looser, to help create the gooey center. Dates add a natural sweetness. Enjoy these bites for a morning or afternoon snack. View Recipe 08 of 22 Dark Chocolate Almond Clusters Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek These bite-size dark chocolate almond clusters blend dark chocolate with nutty almonds for an easy snack. Stick to the three ingredients we list here, or add dried cherries or toasted coconut for a little variety. View Recipe 09 of 22 3-Ingredient Crispy Potato Peel Chips These potato peel chips are a cross between a french fry and a potato chip, and they’re the perfect snack to make when you have potatoes to peel! They can be enjoyed as-is or dressed up with seasoning. Simply toss them with seasoning immediately after removing them from the oven. View Recipe 10 of 22 Tomato-Zucchini Salsa EatingWell This easy, veggie-packed dip makes a healthy snack. Capers add a nice brininess. Serve the salsa with pita chips or tortilla chips. View Recipe 11 of 22 Cheddar-Apple Cracker Bites This simple snack comes together in just 5 minutes. The sweetness of the Fuji apple balances well with the Cheddar, but you can use another variety of apple if you prefer. This recipe calls for three thin apple slices per cracker, but feel free to use just one if you’re looking for a more cheesy bite. View Recipe 12 of 22 Popcorn Cauliflower In this vegetarian spin on popcorn chicken, caramelized cauliflower gets a crunchy, savory pretzel-pecan coating for a delicious family-friendly snack. Serve it straight from the oven with your favorite dipping sauce. View Recipe 13 of 22 Air-Fried Cinnamon Apple Chips with Almond Yogurt Dip Karen Rankin On the hunt for a sweet treat? Try these cinnamon-laced apple chips. Apples deliver natural sweetness and a handsome amount of fiber, and the air fryer transforms them into something altogether more delicious, thanks to its signature move—adding fat-free crunch. Cutting almond butter with low-fat Greek yogurt adds protein to the dipping sauce, as well as extra creaminess. View Recipe 14 of 22 Green Tomato Salsa Photography: Caitlin bensel, Food Styling: Emily Nabors Hall This super-simple green tomato salsa has lots of savory tomato flavor and just a touch of heat from the jalapeño. Cumin adds a subtle complexity. View Recipe 15 of 22 Spice-Roasted Chickpeas Salima Benkhalti These paprika- and cumin-coated roasted chickpeas are crispy on the outside and creamy on the inside. They are great for snacking on. View Recipe 16 of 22 Cranberry-Almond Energy Balls Ali Redmond These energy balls are the perfect make-ahead snack. Filled with cranberries, almonds, oats and dates, they come together in minutes. Maple syrup and tahini help bind everything together while adding a touch of sweetness and bitterness, respectively. View Recipe 17 of 22 Super-Seed Snack Bars Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars travel well, they're great for taking along on all-day adventures. View Recipe 18 of 22 Seneca White Corn No-Bake Energy Balls Nate Lemuel Kaylena Bray shared this recipe, which was passed down to her by her parents, David and Wendy Bray. They're both Seneca White Corn educators in New York State who share their knowledge at hands-on workshops hosted by universities, Native community centers and farms across the country. These no-bake energy balls get lots of staying power from a mix of oats and corn flour, peanut butter, coconut, dried fruit and mixed nuts. This recipe is part of our spotlight, There's a Movement to Revitalize Indigenous Cuisines and Knowledge—Here's Why That Matters. View Recipe 19 of 22 Iced Lemon Cookie Energy Balls These no-bake cookies have a bright, lemony flavor that’s balanced by sweetness from Medjool dates, and they're held together with millet and almond meal. Keeping the dough chilled and dusting your hands with confectioners' sugar will keep the dough from sticking to your hands while you shape the balls. View Recipe 20 of 22 Pea Pods with Honey-Mustard Dipping Sauce Ana Cadena You won't think twice about eating your veggies when they're served alongside a delectable dipping sauce! Crisp-tender pea pods or sugar snap peas are the perfect vehicle for scooping up the honey-mustard-flavored mixture. View Recipe 21 of 22 Air-Fryer Sweet Potato Chips Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. Using the air fryer means the chips have much less oil than fried chips, which cuts down on calories and fat. View Recipe 22 of 22 Flourless Blender Zucchini Muffins The batter for these healthy gluten-free zucchini muffins comes together in a flash in your blender. And these tasty treats are baked in a mini muffin tin, so they're the perfect easy snack. The chocolate chips are an optional but excellent addition. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit