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.
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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.
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.
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.
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.
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.
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.
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.
Mango Raspberry Smoothie
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.
Raspberry-Lemon Greek Frozen Yogurt Bark
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.
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.
Tahini-Yogurt Dip
Serve this creamy yogurt dip with baby carrots, sliced radishes or whole-wheat pita triangles.
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