If you are on semaglutide, you probably have noticed differences in your appetite and eating patterns. And while it can be easy (or easier) to eat a balanced diet for balanced blood sugar and increased GLP-1 at home, it can be challenging on the go. This article comes highly requested from our community since snacks that support GLP-1 and blood sugar balance can be hard to find!

But first, for those of you who don’t know, semaglutide is a glucagon-like peptide-1 (GLP-1) receptor agonist like Ozempic. With diet and exercise, semaglutide injection is often used for weight management in patients with  type 2 diabetes or other metabolic conditions.

Here are the top 5 criteria I used when choosing and scoring these snacks:

• High in Fiber: Not only is fiber great for blood sugar stabilization, but semaglutide slows down digestion which means fiber-rich snacks are great for supporting gut health and keeping you feeling full for longer.
• High in Protein: Protein is key for stabilizing blood sugar and supporting muscle repair, so it’s a must-have in your snack routine.
• High in Healthy Fats: Healthy fats are a must for supporting hormone balance and providing sustained energy—especially if semaglutide has reduced your appetite.
• Low in Net Carbs: When it comes to keeping your blood sugar steady, low-glycemic carbs are the way to go.
• Convenience: How easy is this to make and take on the go.
  

Okay, let’s dive in! Here are some of the best snacks for semaglutide users that I’ve found:

HEADLINE: Best Snacks to Eat During & After Semaglutide

Here are some of the best snacks for semaglutide users that I’ve found:

★★★☆☆ Fresh Veggies with Hummus - Carrot sticks, celery, cucumber, or bell peppers paired with hummus – my favorite is Little Sesame. It’s crunchy, satisfying, and delicious! High in Fiber: 🟡 6g is good but we’re looking for more here to stay full for longer.

High in Protein: ❌ – Surprisingly, a serving only has 4-5g of protein!
High in Healthy Fats: ✅– 8-9g total fats
Low in Net Carbs: ❌– Around 10-12g net carbs.

Convenience: ❌ I pack mine in glass Tupperware and bring it on the go relatively easily, but it can be messy to eat with your hands.

★★★★★ Protein & Fiber Bars - My #1 favorite protein bar to support GLP-1 is Resist Protein Bars. They are packed with quality protein and fiber without any artificial ingredients. Resist bars are a convenient, delicious option that are literally designed to keep your blood sugar stable which make them the best bar to support GLP-1. Plus, they come in a variety of flavors!

High in Fiber: ✅ – ~14g prebiotic + resistant starch fiber per bar keeps you full for longer and supports digestion.
High in Protein: ✅ – 12g plant-based protein.
High in Healthy Fats: ✅ – ~11g for steady energy.
Low in Net Carbs: ✅ – Only 3-4g net carbs.

Convenience: ✅ Shelf stable and easy to toss in a bag – the easiest on-the-go option!

★★★☆☆ Chia Pudding - Mix chia seeds with coconut milk or unsweetened almond milk – Three Wishes is a good, clean brand – and a splash of vanilla. This snack is also loaded with omega-3s!

High in Fiber: ✅ – 10-12g per serving helps with satiety.
High in Protein: ❌ – Only about 4-6g depending on the milk used.
High in Healthy Fats: ✅ – 15-20g, especially if using full-fat coconut milk.
Low in Net Carbs: ✅ – 2-5g, depending on sweeteners and milk choice.

Convenience: ❌ Needs to be prepped overnight for the chia to soak and often needs a bit a sweetener for taste.

★★★★☆ Hard-Boiled Eggs - A classic for a reason—hard-boiled eggs are simple, portable, and packed with high-quality protein.

High in Fiber: ❌ – No fiber here.
High in Protein: ✅ – 6-7g per egg.
High in Healthy Fats: ✅ – Around 5g of good fats per egg.
Low in Net Carbs: ✅ – 0g net carbs.

Convenience: 🟡 Easy to meal prep and but not the easiest on the go.

★★★★☆ Mixed Nuts and Seeds - A handful of almonds, walnuts, and pumpkin seeds delivers healthy fats, protein, and key nutrients to keep hunger in check.

High in Fiber: 🟡 – ~4-5g per serving.
High in Protein: ✅ – 6-8g depending on the mix.
High in Healthy Fats: ✅ – Rich in monounsaturated and omega-3 fats.
Low in Net Carbs: ✅ – Around 2-4g net carbs.

Convenience: ✅ Super easy grab-and-go snack.

★★★☆☆ Quinoa Salad Cups - A small portion of quinoa mixed with chopped veggies and a drizzle of olive oil makes for a balanced, low-glycemic option.

High in Fiber: 🟡 – 3-4g per serving.
High in Protein: ✅ – 6-8g, especially with added protein sources.
High in Healthy Fats: ✅ – With olive oil or avocado.
Low in Net Carbs: ❌ – 15-20g net carbs per serving.

Convenience: ❌ Needs a good amount of preparation, refrigeration, and is tough on the go.

★★☆☆☆ Cucumber Slices with Lemon and Sea Salt - Light and crunchy, cucumber slices topped with a squeeze of lemon and a sprinkle of sea salt are both hydrating and satisfying.

High in Fiber: ❌ – Only about 1g per serving.
High in Protein: ❌ – No protein here.
High in Healthy Fats: ❌ – No fats.
Low in Net Carbs: ✅ – ~1-2g net carbs.

Convenience: 🟡 Easy to prepare, but not as easy to take on the go.

★★★★☆ Bone Broth - A warm mug of bone broth is not only comforting but also loaded with nutrients, protein, and electrolytes to support hydration.

High in Fiber: ❌ – No fiber.
High in Protein: ✅ – 10g+ per serving.
High in Healthy Fats: 🟡 – Depends on the broth, but can have some healthy fats.
Low in Net Carbs: ✅ – 0g net carbs.

Convenience: 🟡 Needs to be heated but is easy to sip on the go.

By choosing snacks that cater to your body’s unique needs, you’ll be supporting your journey on semaglutide while enjoying satisfying, nutrient-dense options. Hopefully, these help you find your ideal snacks that taste delicious and support your goals!