There’s a lot of overlap between keto-appropriate snacks and ones people with diabetes can enjoy. The keto diet is a low-carb, high-fat dietary regimen linked to improving insulin sensitivity and weight loss. These are positive factors in managing type 2 diabetes!

People living by either diet must restrict carbohydrates to control blood glucose levels, and many people with type 2 diabetes have found the ketogenic diet very helpful. But even if they’re not fully committed to keto, diabetics can make the right choices with keto snacks. Here are three recipes to try when you’re looking for something new!


Seed & Granola Energy Bites

Thanks to Ketonut Granola and a mix of super seeds – pumpkin, sunflower, hemp, and chia – these energy bites pack in protein, fibre, and healthy fats. They’re perfect for keeping in your bag or purse for when you need a boost!

Preheat your oven to 325 degrees and line an 8-inch-square pan with parchment paper (leave a little hanging over both sides). Coat your parchment and pan sides with cooking spray.

Next, mix ⅓ cup tahini with ⅓ cup honey over medium heat, stirring until the two are mixed and warmed (roughly two minutes). Remove the mix from the burner and stir in 1 teaspoon of vanilla and ¼ teaspoon salt.

Combine the dry ingredients using proportions that work best to your tastes; we suggest 1 cup shredded unsweetened coconut, ½ cup Ketonut Granola, ½ cup raw unsalted pumpkin seeds, ¼ cup chia seeds, and a ¼ cup hemp seeds. Add your seed and granola mix to your tahini/honey mix and stir until you’ve coated all the dry ingredients. Press the mixture firmly into the prepared pan.

Bake for 30 to 35 minutes, or until golden brown. Let it cool completely in the pan on a rack, then using the overhanging parchment paper, lift out the uncut squares and place them on a cutting board. An 8-inch pan should yield 25 energy bites!


Pork Rind Nachos

snackPork rinds are an excellent substitute for many carb-heavy foods and ingredients. There are no carbohydrates in pork rinds, making them an ideal replacement for favourites like potato or tortilla chips. Appease your cravings with super-easy to make pork rind nachos!

Cook some ground beef, seasoning it to your liking. Next, spread Collared Pig Ranch pork rinds on a greased baking dish. Top with (in order) your cooked ground beef, full-fat cheese, and jalapeños. Broil on low for five minutes or until the cheese has melted, then serve with full-fat sour cream, guacamole, and salsa. Ta-da – you have a great appetizer or snack for keto and diabetic party goers alike!


Granola Parfait

Ketonut Granola is an excellent snack in and of itself because it doesn’t use sugar as a sweetener. What we use instead, erythritol, does not affect glucose or insulin levels; erythritol exits the body mostly intact through the urine, leaving blood sugar levels unchanged. It’s a safe sugar substitute if you have diabetes, and you can use our granola to make many different snacks, including a delicious full-fat yogurt parfait!Starting with a base of a ¼ cup of full-fat Greek yogurt, layer your ingredients into a glass: go with a ¼ cup of granola, another ¼ cup of yogurt, your choice of berries (strawberries, raspberries, and blackberries are appropriate), and another thin layer of yogurt. Add keto-friendly ingredients like slivered almonds and unsweetened coconut to taste.

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