High Protein Snacks for T1D Teens

Let’s be real- being a teen with Type 1 Diabetes means juggling a lot. School, sports, friends, late nights, growing (literally!) and through it all, your blood sugars and your stomach have minds of their own.

If you’re always feeling hungry, you’re not alone. And it’s not just about being “snacky”- your body is growing fast, using tons of energy, and managing Type 1 Diabetes adds another layer of fuel demand.

That’s where high protein snacks come in. These little powerhouses help you feel full for longer, keep energy levels steady, and can even help balance blood sugars between meals.

Why Protein Is a Big Deal for T1D Teens

Carbs give you quick energy- great before a workout or when you’re low. Protein, on the other hand, digests slowly, giving steady, longer lasting energy without the quick blood sugar spikes.

Adding protein to your snacks can:

• Keep you feeling fuller between meals

• Help muscles recover after workouts

• Support steady blood glucose levels

• Give you the energy to focus, move, and feel good

Basically, protein = your blood sugar’s best friend.

Top High Protein Snacks for T1D Teens

Here are some easy, portable, and seriously good snacks to keep you fuelled through your busy days- whether you’re at school, the gym, or handing out with friends.

1. Greek Yoghurt Cups

Go for unsweetened or low sugar versions and add berries or a sprinkle of granola.

• Great for breakfast on-the-go or a late night snack that won’t spike your blood sugar.

2. Chicken or Tuna Wraps

Roll up chicken, tuna, or egg salad in a small wrap or lettuce leaf.

• Perfect for packed lunches or sports days

3. Protein Bars

Pick ones with low sugar and at least 10g of protein.

• Keep one in your bag for emergencies or long days at school

4. Cheese and Crackers

Classic combo that balances carbs and protein

• Great before homework sessions or after practice

5. Hard Boiled Eggs

Simple, portable, and full of protein

• Add a sprinkle of salt, pepper, or even hot sauce for extra flavour

6. Nut Butter + Fruit

Apple slices or a banana with peanut or almond butter = sweet, filling, and balanced.

• The mix of carbs and protein helps avoid sudden highs or lows

7. Beef Jerky, Peperami, or Turkey Jerky

Savoury, chewy, and packed with protein.

• Choose low-sodium and low-sugar versions for better balance

8. Edamame or Roasted Chickpeas

Crunchy, salty, and great for snacking while studying or watching TV.

• High in protein and fibre

9. Smoothies with a Protein Boost

Blend milk (or plant-based milk), protein powder, frozen fruit, and a spoonful of nut butter.

• Great after workouts or before a long day out

10. Mini Omelette Muffins

Baked eggs, cheese, and veggies in muffin tins- easy to grab in the morning or for lunchboxes.

• High in protein, low in carbs, and super filling.

Smart Snacking Tips

1. Pair carbs with protein- it slows digestion and helps prevent blood sugar spikes

2. Prep ahead- make a few snacks at the start of the week so you always have options

3. Stay hydrated- sometimes thirst feels like hunger

4. Check labels- not all “protein snacks” are low in sugar, so read before you eat

When to Go for High Protein Snacks

• Between meals (to stay full and balanced)

• After workouts (to rebuild energy and muscle)

• At bedtime (for some, it helps overnight stability- ask your diabetes team first)

• During long study or exam sessions

Final Thoughts

You don’t have to give up snacks- you just have to snack smarter. High protein snacks are a simple way to fuel your body, keep blood sugars steady, and stay energised all day long.

So whether you’re running to class, kicking a ball, or hanging out with friends- these protein packed options have your back (and your blood sugar’s back, too).