If you’re looking to shed some pounds or simply keep a closer eye on your diet, finding snacks that are free of added sugar can be a challenge. Even foods that are commonly perceived as “healthy,” like yogurt, granola, and smoothies, can be packed with added sugars — especially those that are hidden in plain sight on nutrition labels.
However, with a little creativity and knowledge, you can whip up plenty of delicious snacks without added sugar to enjoy between meals. Satisfy your cravings with these tasty added-sugar-free snack ideas.
1. Natural Peanut Butter With Whole-Grain Crackers
“When choosing a snack, opt for something that contains a mix of carbs, protein, and fat to maintain a healthy balance,” advises Andrea N. Giancoli, MPH, RD. “This combination of macronutrients helps keep you feeling satisfied, especially when protein is included.”
Natural peanut butter, made from just crushed nuts without added sugar, is a substantial snack that offers protein and healthy fats and pairs perfectly with crackers, celery, or fruit.
2. Nuts
Raw or dry roasted nuts are packed with healthy fats and essential nutrients like iron, magnesium, and fiber. “Just be sure to avoid varieties that are honey-roasted, chocolate-covered, or coated in sugary substances,” Giancoli warns. For example, yogurt-covered nuts often contain added sugar.
Peanuts, on their own, offer a mix of protein and fat with minimal carbs and a subtle sweetness, especially the Valencia variety commonly used in natural peanut butter.
3. Cheese and Fruit
A juicy piece of fruit naturally provides sweetness without added sugar. While it’s possible to overindulge (remember, sugar is still sugar), the sugar in fruit is absorbed more slowly by the body compared to added sugars, thanks to the fiber content in fruit, which helps regulate blood sugar levels.
Pairing fruit with a savory item like cheese offers a healthy take on the classic “sweet-and-salty” combination without added sugar. Additionally, consuming protein, carbohydrates, and fiber will give you the energy needed to power through a workout or stay focused until your next meal.
4. Turkey and Lettuce Roll-Ups
Crunchiness is an appealing quality in a snack. A sliced roasted turkey and lettuce roll-up delivers that satisfying crispiness.
It’s crucial to check labels in the deli section as lunch meats can surprisingly contain added sugar. Many grocery stores offer in-house roasted natural turkey, which is always the better choice.
5. Popcorn
Air-popped popcorn is surprisingly light and naturally slightly sweet in flavor. There are plenty of options for smart snacking, such as individual microwaveable popcorn bags or pre-portioned 100-calorie bags of pre-popped popcorn.
“Pop your own or look for 95 percent fat-free popcorn,” Giancoli suggests. “Avoid kettle corn or caramel-covered popcorn, as they typically contain added sugar.”
6. Hummus and Carrots
Carrots have a naturally sweet taste due to their inherent sugar content, making them a vegetable alternative to fresh fruit.
They offer desirable snacking qualities like crunchiness and bite-sized portions, and when paired with a protein-rich dip like hummus, you have a winning snack combo.
7. Herbal Tea
Thirst can sometimes be mistaken for hunger — so if you’re feeling snackish, it might just be a signal that you need to hydrate. Try enjoying a herbal tea and see if the craving subsides.
“Sipping on herbal tea can help you get through the moment, and some varieties can have a naturally sweet taste,” notes Keri Glassman, MS, RD, CDN.
