Just because you’re quitting sugar, that doesn’t mean you can’t indulge in some satisfying, nutritious snacks – in fact, we’re here to share some of our favourite recipes that will impress adults and kids alike.
Here at I Quit Sugar, snacking is serious business – that’s why we’ve collated a few nutritionally-balanced, flavour-packed recipes to lift your snacking game. These sugar-free recipes boast all the elements of a good snack; a dose of healthy fats, protein, fibre and a satisfying taste.
Healthy fats are essential for managing those hunger pangs between meals, with studies finding they help balance blood sugars and prevent insulin resistance. They also keep us fuller for longer, by decreasing appetite and cubing sugar cravings. But protein also plays a significant role – and it’s not just about muscle health! This essential nutrient has been found to support weight loss and balance our satiety hormones and blood-sugar levels, keeping our hunger regulated. Plus, you won’t want to skip out on fibre in your snacks – this stuff slows the absorption of sugar and supports gut health. It’s also responsible for the following:
- Preventing constipation and bloating
- Regulating bowel movements
- Lowering cholesterol levels
- Controlling blood sugar levels
- Helping with weight loss
That’s why we’ve compiled the following nutritious recipes to get you snacking like a pro during the 8-Week Program.
Cheesy Chicken and Quinoa Bites
Makes 20 balls
These fibre-packed bites are packed with protein, iron and fibre, and are easy to drop into a lunchbox or store in the fridge to snack on throughout the day. This recipe comes from the Mini Lunchbox eBook – check it out for more snack-worthy recipes.
- 3 medium zucchinis
- 500g chicken mince
- 2 cups cooked quinoa
- 1 lemon, zested
- 2 teaspoons oregano, dried
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 150g feta, crumbled
- 25g Parmesan, grated
- Preheat a fan-forced oven to 200 degrees Celsius (400 degrees Fahrenheit) and line a baking tray with baking paper.
- In a large bowl combine zucchini, chicken mince, quinoa, lemon zest, oregano, salt and pepper. Stir through feta and Parmesan until evenly distributed through the mixture.
- Shape approximately 2 tablespoons of the mixture into balls and place on the tray. Place into the oven for 30 minutes. Cool and store in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
When you strip away the excess sugars and preservatives, popcorn makes for a tasty snack that won’t spike your blood sugars. Here’s a recipe straight from the Mini Lunchbox eBook, with the immune-boosting benefits of oregano and thyme.
- 2 teaspoons smoked paprika
- 1 teaspoon oregano, dried
- 1 teaspoon thyme, dried
- 1 teaspoon sea salt
- 1 tablespoon coconut oil
- ½ cup popcorn kernels
- In a small bowl, combine spices and salt. Set aside.
- Heat oil in a medium pot over a medium heat. Place 2 corn kernels in to test if the oil is hot enough. You’ll know because the kernels will start to bubble around the outside. Add in the remaining corn and cover the pot with a lid. Shake the pot a little when the corn begins to pop.
- When it stops popping, after about 5 minutes, transfer to a bowl and toss in the spice mixture. Cool to room temperature and store in an airtight container.
Savoury Spiced Granola
This crunchy, flavour-packed granola recipe from the Anti-Anxiety Diet eBook, is a simple snack that is easy to store, benefits your mental health and is popular with the kids – win, win!
- 2 cups gluten-free rolled oats
- 1 cup walnuts, roughly chopped
- 1/3 cup unsweetened coconut flakes
- ¼ cup raw pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup sesame seeds
- 1 tablespoon finely chopped fresh rosemary
- 2 teaspoons ground turmeric
- ½ teaspoon ground cumin
- ¼ teaspoon ground cinnamon
- ½ teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ¼ cup coconut oil, melted
- Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper.
- Mix together the oats, walnuts, coconut flakes, seeds, rosemary, turmeric, cumin, cinnamon, salt, and pepper in a large bowl. Add the oil and mix thoroughly to evenly coat.
- Spread out the mixture evenly on the prepared baking sheet and bake for 20 to 25 minutes, stirring a few times during cooking, until the granola is a golden brown. Remove from the oven and let cool completely. Store in an airtight container for up to 2 weeks in a cool, dark place.
For more tasty recipes, check out our eBooks HERE. Keen for more nutrition tips and tricks? That’s what we’re here for. With the 8-Week Program, you’ll have the tools to navigate the confusing worlds of food and health.
With a team of experts rallying behind you, our program is one of the easiest ways to make sure your health goals become a reality; with ongoing support and exclusive access to recipes, meal plans and exciting content, there’s no better way to get your health back on track. If you haven’t already signed up, it’s not too late. JOIN NOW and take back control of your health.
I Quit Sugar
September 12, 2022
Hi Jennifer, thanks for your comment! The BBQ refers to those flavours and aromas that we associate with a classic BBQ – so we’ve got the smokey paprika and the sizzling oil to recreate that nostalgic experience – of course, our version is guilt-free! Enjoy!