Top 10 Diabetic-Friendly High-Protein Snacks for Better Blood Sugar Control

For people living with diabetes, managing blood sugar is a daily balancing act. Choosing the right snacks is crucial—not only to avoid sudden sugar spikes but also to maintain energy levels throughout the day. High-protein snacks are especially beneficial for diabetics, as they help slow down the absorption of glucose, keep you fuller for longer, and support muscle maintenance.

Here’s a list of 10 healthy, high-protein snacks ideal for diabetic individuals, all readily available in the Indian market.

1. Roasted Chickpeas

Roasted chickpeas are a crunchy and satisfying snack loaded with protein and dietary fiber. A 100-gram serving packs about 19 grams of protein, making it an excellent plant-based protein option.

Why it's good for diabetics: Chickpeas have a low glycemic index and their high fiber content helps in controlling blood sugar levels. They're easy to carry, budget-friendly, and available in various Indian masala flavors.

2. Greek Yogurt with Nuts

Greek yogurt is thicker than regular yogurt due to its straining process, which also concentrates the protein content—offering around 10 grams of protein per 100 grams. When paired with a few almonds or walnuts, it becomes a creamy, crunchy delight.

Why it's good for diabetics: The combination of protein and healthy fats helps stabilize blood sugar, and the probiotics in yogurt support gut health.

3. Boiled Eggs

Boiled eggs are one of the most accessible and affordable sources of complete protein. One large egg contains around 6 grams of protein, along with healthy fats, vitamin D, and choline.

Why it's good for diabetics: Boiled eggs do not affect blood sugar and are great for controlling hunger between meals. You can sprinkle them with black salt or pepper for flavor.

4. Cottage Cheese with Berries

Cottage cheese (paneer) contains about 11 grams of protein per 100 grams and is low in carbohydrates. Pairing it with a few antioxidant-rich berries like strawberries or blueberries makes for a refreshing and filling snack.

Why it's good for diabetics: The protein slows down digestion, while berries provide fiber and help combat inflammation and oxidative stress.

5. Lo! Foods Keto Bhujia

This snack puts a healthy spin on the beloved Indian namkeen. Lo! Foods’ Keto Bhujia is made using low-carb ingredients and is high in protein and fiber, delivering around 14 grams of protein per 100 grams.

Why it's good for diabetics: It satisfies spicy cravings without causing sugar spikes. The bhujia is free from refined flours and offers the familiar crunch of traditional bhujia in a diabetic-friendly form.

6. Edamame (Steamed Soybeans)

Edamame is an underrated yet powerful snack. These young soybeans are packed with about 11 grams of protein per 100 grams and are also rich in folate, magnesium, and antioxidants.

Why it's good for diabetics: Its low glycemic index and high protein/fiber combo make it great for managing appetite and blood sugar levels. Sprinkle with salt and lemon juice for a quick, tasty treat.

7. Mixed Nuts

A handful of mixed nuts—such as almonds, pistachios, and walnuts—can offer around 5 to 7 grams of protein per serving, along with heart-healthy fats and magnesium.

Why it's good for diabetics: Nuts help in reducing insulin resistance and improving blood sugar control. Choose unsalted and unflavored versions for maximum benefit.

8. Lo! Foods Keto Murukku

Lo! Foods has reimagined traditional South Indian murukku in a low-carb, high-protein version. Made with seed flours and spices, this snack is delightfully crunchy and contains approximately 12 grams of protein per 100 grams.

Why it's good for diabetics: Perfect for people craving a traditional savory without the carb load, Lo! Keto Murukku is gluten-free, diabetic-friendly, and supports a low-carb lifestyle.

9. Sprouts Chaat

Sprouts, especially moong sprouts, are a powerhouse of plant-based protein. A 100-gram serving provides about 3 grams of protein and is loaded with enzymes, vitamins, and minerals.

Why it's good for diabetics: When turned into a chaat with onions, tomatoes, coriander, lemon juice, and spices, it becomes a tangy, fiber-rich snack that helps keep blood sugar in check while boosting nutrient intake.

10. Hummus with Vegetable Sticks

Hummus, made from chickpeas and tahini, offers about 8 grams of protein per 100 grams. Dip cucumber, carrot, or capsicum sticks into hummus for a crunchy and creamy snack.

Why it's good for diabetics: Hummus is low on the glycemic index and offers healthy fats that work to stabilize blood sugar. It’s a wholesome and filling option that feels indulgent without being harmful.