10 Healthy Snacks a Registered Dietitian Recommends When You’re Craving Sugar

Craving something sweet is completely normal. However, choosing snacks that pair natural sweetness with protein, fiber, or healthy fats can help curb sugar cravings without spiking your blood sugar.

1. Stuffed Dates

Dates are naturally sweet but also nutritious. Two medium Medjool dates contain about 3 grams (g) of fiber and provide potassium, magnesium, and copper.

Pairing dates with nut butter creates a more balanced snack that includes protein and healthy fats, which can help support stable blood sugar levels.

Stuffed dates are easy to make. Slice open pitted Medjool dates and add 1 teaspoon (tsp) of nut butter to each. Top with a few chocolate chips, if desired.

2. Chocolate-Covered Frozen Fruit 

Chocolate-covered frozen fruit offers vitamins, minerals, and antioxidants while satisfying a sweet craving. The fiber in fruit may also help slow digestion and prevent a rapid spike in blood sugar.

You can make your own or purchase pre-made options. Popular choices include:

• Cherries
• Strawberries
• Bananas
• Pineapple

3. Frozen Grapes 

Frozen grapes have a naturally candy-like texture and sweetness, making them a delicious way to satisfy sugar cravings. Grapes provide antioxidants, like resveratrol, as well as vitamin C.

Rinse, dry, and freeze seedless grapes on a baking sheet before transferring them to a storage container. For a slightly sweeter treat, sprinkle with a bit of cane sugar after rinsing and air-drying.

4. Frozen Greek Yogurt Bark 

Greek yogurt is an excellent source of protein, which can help you feel full and keep blood sugar stable, both of which can reduce cravings. Toppings like fruit, nuts, or seeds add fiber, vitamins, minerals, and antioxidants, making it even more nutritious. 

To make bark, mix plain Greek yogurt with a little honey or use flavored yogurt as your base. Spread on a parchment-lined sheet pan and add your favorite toppings such as: 

• Berries, pitted cherries, pomegranate arils, or cubed pineapple or mango
• Sliced almonds, chopped walnuts, or pistachios
• Chia seeds or hemp seeds

Drizzle with melted chocolate or your favorite nut butter and freeze for 3 to 4 hours until set. Cut or break into pieces to enjoy. 

5. Chocolate Covered Nut Clusters

Nuts, including peanuts, almonds, cashews, pistachios, walnuts, and pecans, contain protein, fiber, and healthy fats. This combination can help promote fullness and steady energy levels.

However, individually, chocolate-covered nuts can quickly increase sugar and calories. For a more balanced option with fiber, protein, and healthy fats per bite, make nut clusters drizzled with a little dark chocolate. 

Place 4-6 nuts in a lined mini muffin tin. Melt dark chocolate and drizzle about 1 teaspoon over each cluster. Place in the fridge overnight to set. 

6. Dried Figs

Dried figs are like nature’s candy, but packed with nutrition. Three dried figs contain approximately 110 calories and 5 g of fiber.

Plus, they’re a good source of iron and potassium.

7. Apple Slices with Nut Butter

For a fiber- and protein-rich treat, slice an apple into rounds, spread each slice with nut butter, and top with a few chocolate chips.

Apples provide fiber and vitamin C, while nut butter adds protein and healthy fats to help keep you satisfied.

8. Greek Yogurt with Granola and Berries

Greek yogurt provides protein to help you feel full, while granola and berries add fiber and natural sweetness. This combination also provides calcium and probiotics from yogurt, as well as vitamin C and antioxidants from berries.

If you’re craving chocolate, add a few chocolate chips or choose a chocolate-flavored granola.

9. Chia Pudding 

Chia pudding is versatile and contains fiber, healthy fats, and protein. While pre-made versions are available, some are high in added sugar, so check the label or prepare your own at home.

Mix ½ cup of milk (such as unsweetened almond milk) with 2 tablespoons of chia seeds. Add 1 teaspoon of honey or maple syrup and ½ teaspoon of vanilla extract. Refrigerate for at least 2 hours or overnight.

To add flavor, try adding:

• Cubed mango and pineapple
• Cocoa powder, maple syrup, and cinnamon
• Peanut butter and sliced banana 
• Cinnamon, nutmeg, and ground cloves

10. Frozen Smoothie Popsicles

If you want something that feels more like a traditional frozen treat, homemade smoothie popsicles can satisfy that craving while also providing protein and fiber to help keep you full.

All you need is frozen fruit with a liquid and a protein source, such as Greek yogurt, protein powder, or silken tofu.

For an added nutrition boost, add ingredients like baby spinach, avocado, hemp seeds, or even frozen riced cauliflower. Pour into molds and freeze until solid.

Always Craving Sugar?

If you’re craving sugar daily, and it feels intense or urgent, this could be a sign that your meals aren’t balanced, you’re going too long between meals, or you’re not eating enough overall. To prevent cravings: 

• Include protein, fiber-rich carbs, and fat at most meals
• Eat breakfast within 90 minutes of waking up
• Eat consistently throughout the day, approximately every 3 to 5 hours
• Honor hunger cues rather than pushing through them