A Complete Guide to Diabetes-Friendly Snacks at Trader Joe's

This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.

As a person who has been living with type 1 diabetes for 10 years, I am always on the lookout for new diabetes-friendly snacks. For the first few years into my diagnosis, I snacked exclusively on meat and cheese. And don't get me wrong I LOVE a good charcuterie board, but sometimes you want to change it up. Trader Joe's is one of my favorite grocery stores to shop at because they are a great selection (and great prices). But if you ever stepped into Trader Joe's on a Sunday Morning, you know it can incredibly intimidating and overwhelming. Even for someone like me who frequents Trader Joe's regularly, they have many hidden shelves that you overlook some serious hidden gems! In this blog post, I am going to share with you some of my favorite diabetes-friendly snacks from Trader Joe's so you can go in with a plan (or ask your friendly neighborhood TJ's employee to assist you)!


Trader Joe's Best Nuts, Seeds, and Trail Mix for Diabetes

Trader Joe’s has a wide-variety of nuts, seeds, and trail mix. Nuts and seeds are perfect snacks for people with diabetes as they provide healthy fats and when paired with carbohydrates can help slow down blood sugar rises. Some of my favorite options at Trader Joe’s includes:

  • Coconut Cashews

  • Salt & Pepper Pistachios

  • Sweet & Spicy Pecans

  • Thai Lime & Chili Almonds

  • Sliced Almonds

  • Pumpkin Seeds

  • Hemp Seeds

  • Breakfast Trek Mix

  • Rainbow’s End Trail Mix

  • Simply Almonds, Cashews & Chocolate Trek Mix


Trader Joe's Best Guacamole, Hummus, and Dips for Diabetes

Guacamole and hummus are great dips for people with diabetes because they offer healthy fats, fiber, and a touch of protein to offset blood sugar rises from foods that are higher on the glycemic index. Pairing tortilla chips with guacamole or hummus with pretzels can significantly reduce the blood sugar rise than when chips or pretzels are eaten alone.


Other dips offer a flavorful and fun way to add flavor to a meal. They can be a great way to snack on vegetables like broccoli, cucumbers, bell peppers, or carrots. Here are some of my favorite options from Trader Joe’s

  • Mediterranean Hummus Snack Pack with Pita Chips

  • Avocado’s Number Guacamole to Go

  • Avocado Tzatziki Dip

  • Buffalo Chicken Dip

  • Everything But The Bagel Greek Style Yogurt Dip

  • Artichoke & Jalapeno Dip

  • Spinach & Kale Greek Yogurt Dip


Trader Joe's Best Sweets & Desserts for Diabetes

Everyone gets a sweet tooth every now and then! People with diabetes are no different, but it is important to take into consideration the amount of added sugars that desserts can have. Added sugars can rise blood sugars very quickly and it is important to limit intake whenever possible. The American Heart Association recommends men to consume 36g per day, women to consume 24g per day, and children ages 2 to 18 to consume less than 24 grams daily. Below are some of my favorite sweet treats that are available at Trader Joe’s:

  • Hold the Cone: Mini Ice Cream Cones (Chocolate, Vanilla, Chocolate Chip, Coffee, and Seasonal Flavors)

  • Gone Bananas: Chocolate Covered Bananas

  • Gone Berry Crazy: Chocolate Covered Strawberries

  • Crispy Crunchy Chocolate Chip Cookies

  • Triple Ginger Snap Cookies

  • Joe-Joe’s Slims

  • Organic Animal Crackers

  • Coconut Whipped Topping

  • Cold Brew Latte Bars

  • Freeze Dried Fruit (Apples, Strawberries, Blueberries, Pineapple)

  • Dried Fruit (Apple Rings, Mango- Unsweetened, Apricots)

  • Ice Cream Bon Bons

  • Sunflower Seed Cups

  • Dark Chocolate Peanut Butter Cups

  • Dark Chocolate Espresso Beans

  • Greek Yogurt

  • Organic Toasted Coconut Granola Bark


Essential Trader Joe's Snacks, Chips, and Crackers for Diabetes

Whenever a cravings hits for something salty or crunchy, there are options that are in frequent rotation in our kitchen.

  • Ridge Cut Sweet Potato Chips

  • Bamba Puffed Peanut & Corn Snacks

  • White Cheddar Corn Puffs

  • Organic Olive Oil Popcorn

  • Jerk-Style Plantain Chips

  • Quinoa & Blank Bean Tortilla Chips

  • Spud Crunchies Potato Sticks

  • Everything Pretzel Slims

  • 3 Seed Sweet Potato Crackers (my personal favorite!)

  • Kettle Corn

  • Mini Peanut Butter Cracker

  • Mini Cheese Crackers

Diabetes-Friendly High-Protein Snacks & Other Snack Options

If you want some high-protein snack options that have a bit more pizazz than rolled up deli meat and cheese sticks (Trader Joe's does sell them!), check out this list of high protein and other snack foods.

  • Mini Brie Bites (SO good in the air fryer!)

  • Mozzarella and Prosciutto Snack

  • Genoa Salame and Provolone Cheese

  • Salame Sticks

  • Cheddar Cheese Snack Packs

  • Chomp Meat Sticks

  • Turkey and Beef Jerky

  • Halloumi Cheese

  • Garlic Bread Cheese

  • Mozzarella Rolloni

  • Fresh Hard-Cooked Peeled Eggs

  • Oven-Baked Cheese Bites

  • Canned Tuna

  • Canned Salmon

  • Sunflower Seed Spread

  • Bone Broth

  • Pickles

  • Pitted Salted Manzanilla Olives (single serve)

  • Roasted Seaweed Snack


Trader Joe’s Low Blood Sugar Snacks for Diabetes

We can't talk snacks without talking about low blood sugar options! My favorite option from Trader Joe's includes the organic fruit wraps. They are about 15g of carbs per wrap. They are convenient to throw in your pocket, purse, or anywhere else you need them. They aren't bulky and are less than $1!

  • Organic Fruit Wraps

  • Dried Fruit Bar

  • Dried Apricots (comes in single serve containers)

  • Scandinavian Swimmers

  • Organic Apple Fruit Sauce Crushers

  • Organic Mixed Berry Juice Pouches

  • Organic Lemonade Juice Pouches

  • Organic Apple Juice Pouches