What Are Some Snacks Without Sugar? Healthy and Delicious Options

November 10, 2025 •

4 min read

According to the World Health Organization, reducing free sugar intake to less than 10% of total energy intake can offer significant health benefits, including reducing the risk of obesity and dental caries. For those wondering what are some snacks without sugar, the good news is that there are many delicious and satisfying options available that support a healthier diet. Choosing these alternatives can help stabilize blood sugar, manage weight, and boost overall well-being.

Quick Summary

This guide provides numerous healthy snack ideas devoid of added sugar, featuring a mix of savory, sweet, and protein-packed options to help curb cravings and maintain steady energy levels. The article details ingredients and preparation for simple, delicious snacks like hummus with vegetables, nuts, roasted chickpeas, and homemade yogurt parfaits, suitable for a low-sugar lifestyle.

Key Points

Savory options abound: Satisfy cravings with savory choices like hummus with veggies, roasted chickpeas, and nuts, which are naturally low in sugar.
Naturally sweet treats: Use the inherent sweetness of fruits, like berries in plain yogurt or baked apples with cinnamon, to replace refined sugar.
Protein for fullness: High-protein snacks such as hard-boiled eggs, cottage cheese, and sugar-free jerky provide sustained energy and curb hunger.
DIY control: Roasting your own chickpeas or making chia pudding at home gives you complete control over ingredients and eliminates hidden sugars.
Read labels carefully: For packaged goods like trail mix, jerky, or nut butters, always check the nutrition facts for added sugars.
Combine for balance: Pairing a source of fiber and protein, like apple slices with peanut butter, helps stabilize blood sugar and keeps you feeling satisfied.

Savoring Savory Snacks Without Sugar

Transitioning to a diet with less sugar doesn't mean sacrificing flavor or variety. Savory snacks are a fantastic way to satisfy cravings and keep you feeling full and energized throughout the day. These options focus on whole foods that naturally contain no added sugars.

Vegetables with Hummus or Guacamole

Fresh vegetables paired with a dip are a classic, healthy snack that is naturally free of added sugar.

Veggies: Sliced cucumbers, bell peppers, carrots, celery, and cherry tomatoes are crunchy and packed with nutrients.
Hummus: Made from chickpeas, tahini, olive oil, and lemon juice, hummus is a fiber-rich, protein-packed dip that complements crunchy vegetables perfectly. Some commercial brands may contain added sugar, so check the label or make your own for complete control over ingredients.
Guacamole: A dip made from mashed avocado, lime juice, and spices, guacamole provides healthy fats and can be paired with veggie sticks or seed-based crackers.

Roasted Edamame and Chickpeas

For a satisfyingly crunchy snack, roasting legumes is an excellent choice.

Edamame: These young soybeans are a great source of plant-based protein and fiber. You can buy them frozen, steam, and sprinkle with sea salt for a quick, healthy snack.
Roasted Chickpeas: Drain and pat dry a can of chickpeas, toss with olive oil and spices like paprika, cumin, or garlic powder, then roast until crispy. This creates a crunchy, savory alternative to chips.

Cheese and Cottage Cheese

Dairy products like cheese and cottage cheese are excellent sources of protein and calcium with little to no sugar.

String Cheese or Cheese Sticks: Pre-portioned and easy to grab, a cheese stick offers a protein and fat combo that keeps you full.
Cottage Cheese: Enjoy plain cottage cheese with a pinch of black pepper or herbs. For a slightly sweeter taste without added sugar, mix in some fresh berries.

Naturally Sweet Options

Satisfying a sweet tooth without refined sugar is possible by focusing on whole foods with natural sweetness, often balanced with fiber to prevent blood sugar spikes.

Fruit and Nut Butter

This simple pairing offers a mix of fiber, natural sugars, protein, and healthy fats.

Apple Slices with Peanut Butter: A classic for a reason. Choose a natural peanut butter with no added sugar, checking the label carefully.
Frozen Grapes or Berries: Freezing fruit creates a refreshing, ice-like texture that can satisfy a craving for sweets.

Chia Seed Pudding

Chia seeds swell to create a pudding-like texture, packed with fiber and omega-3s. Mix chia seeds with unsweetened milk (dairy or plant-based) and let it set in the fridge. Add cinnamon or berries for extra flavor.

Baked Cinnamon Apples or Pears

Baking fruit with a sprinkle of cinnamon brings out its natural sweetness beautifully without needing any added sugar.

High-Protein Snacks for Sustained Energy

For a snack that keeps you full longer, focusing on protein is key. These options are particularly great for busy days or post-workout fuel.

Hard-Boiled Eggs

One of the simplest and most effective snacks. Hard-boiled eggs offer a complete protein source and can be prepared in advance for a quick, grab-and-go option. Season with a little salt, pepper, or everything bagel seasoning.

Turkey or Salmon Jerky

High in protein and perfectly portable, jerky is an excellent choice. Be sure to select a brand with no added sugars or preservatives.

Unsweetened Greek Yogurt with Berries

Plain Greek yogurt is significantly higher in protein than regular yogurt. Pairing it with fresh berries adds fiber and antioxidants.

Table: Comparison of Savory and Sweet Sugar-Free Snacks


Snack Type	Key Ingredients	Nutritional Profile	Best For	On-the-Go?	Requires Prep?
Savory
Veggies & Hummus	Cucumbers, peppers, carrots, chickpeas, tahini	High in fiber, protein, healthy fats	Light, refreshing crunch	Yes, with container	Yes, minor (chopping, portioning)
Roasted Chickpeas	Chickpeas, olive oil, spices	High in fiber and protein	Crunchy, chip-like texture	Yes	Yes, takes 30-40 min to roast
Cheese Sticks	Mozzarella, cheddar	High in protein, calcium	Satisfying, rich, and filling	Yes	No
Sweet
Fruit & Nut Butter	Apples, pears, almonds, peanuts	Mix of fiber, protein, fats	Sweet tooth, energy boost	Yes	Minor (slicing)
Chia Seed Pudding	Chia seeds, unsweetened milk, berries	High in fiber, omega-3s, protein	Healthy dessert/meal prep	Yes, pre-made	Yes, overnight setting
Baked Cinnamon Fruit	Apples, pears, cinnamon	High in fiber, naturally sweet	Warm, comforting treat	No	Yes, requires oven

Conclusion: Making Smart, Sugar-Free Snack Choices

Choosing snacks without sugar is a powerful step towards better health, leading to more stable energy levels, better weight management, and a reduced risk of chronic diseases. As the extensive list above shows, eliminating added sugar doesn't have to mean compromising on taste or variety. From the savory crunch of roasted chickpeas and veggies with hummus to the satisfying protein of hard-boiled eggs and cheese, there are countless ways to enjoy delicious, guilt-free treats. By focusing on whole, unprocessed foods and pairing sources of protein, fiber, and healthy fats, you can build a sustainable and enjoyable snacking routine that benefits your body and mind. Start by experimenting with a few new options and soon you'll have a repertoire of sugar-free snacks that leave you feeling satisfied and energized.

Optional Outbound Link

For more in-depth information on the health benefits of reducing sugar and for tips on how to transition your diet, consider resources from reputable health organizations. Learn more about cutting down on sugar in your diet from the NHS.

Frequently Asked Questions

Good options include hard-boiled eggs, cheese sticks, or a handful of unsalted almonds or pistachios. You can also find low-sugar beef or turkey jerky, but always check the label for added sweeteners.

Focus on naturally sweet foods with fiber, which helps manage blood sugar. Try a small bowl of fresh berries, frozen grapes, or plain Greek yogurt with a sprinkle of cinnamon.

Excellent low-carb, sugar-free options include cheese, hard-boiled eggs, deli meat roll-ups, olives, and certain nuts like pecans and macadamia nuts.

Dried fruits are naturally high in sugar, so they are not a sugar-free snack. While they contain natural sugars, they are best consumed in moderation and preferably at mealtimes to minimize impact on blood sugar.

For a crunchy, sugar-free snack, consider roasted chickpeas, kale chips, or raw veggies like carrots and bell peppers dipped in hummus.

Yes, many sugar-free snacks are simple to make. Examples include homemade chia seed pudding, roasted chickpeas, or a DIY trail mix with unsalted nuts and seeds.

Look for 0g of 'added sugars' on the nutrition facts label. Be aware that ingredients like corn syrup, honey, and fruit juice concentrate are also forms of added sugar.