CARBOHYDRATE and PROTEIN SNACK LIST:
The following are snack options that offer a combination of a carbohydrate (carb) and protein source.
Feel free to mix and match carb options with protein options as desired, but do try to pair a carb food
source with a protein food source to aid in blood sugar control and satiety.
Carbohydrate (~15 grams):
15 tortilla chips
10 wheat thins
10 wheat thins
Fruit, 1 medium piece
3 cups popcorn
1 cup berries
1 slice toast (whole wheat)
1 slice toast (whole wheat)
16 corn chips (ex: Fritos®) & a ¼
cup bean dip
1 small banana
8 Triscuits
1 slice whole wheat bread
Protein (~7-14 grams):
1 ounce shredded cheese (melt
over tortilla chips)
6 ounces plain, non-fat Greek
yogurt (add 1 tsp. dry Ranch
seasoning mix and stir)
1 ounce Swiss cheese
24 pistachios
24 almonds
1 hardboiled egg
1 poached egg
2 tbsp. natural peanut butter
1 ounce shredded cheese (melt
cheese on top of bean dip and
serve)
1 part-skim mozzarella cheese
stick
2.5 ounces tuna (in water or
pouch)
2 ounces low-sodium deli meat
½ cup pudding
24 peanuts
Unsweetened applesauce
1 ounce cheese
½ cup peaches (in natural juice
½ cup cottage cheese
or “lite” syrup)
Greek yogurt
½ cup sweet potatoes
3 ounces chicken breast
1-7 inch whole-wheat flour
1 ounce shredded cheese, 2
tortilla or a small corn tortilla
tbsp. bean dip and 1 tbsp. nonfat, plain Greek yogurt
½ cup grapes
24 walnuts
Provided by the Regional Medical Center Registered Dietitians.
Free:
¼ cup salsa
1 cup raw vegetables (carrots,
celery, sweet peppers, jicama,
broccoli, cauliflower,
cucumbers)
1 tsp. jam or jelly
1 medium dill pickle, 1 tsp.
mayonnaise
1 tsp. mustard, sliced tomato,
onion and lettuce
½ cup green beans
¼ cup salsa, 1 cup lettuce, ¼
cup sliced peppers or onion