10 Best Bedtime Snacks for Gestational Diabetes Under 30g Carb
Finding the right bedtime snack during gestational diabetes can feel overwhelming, especially when nighttime blood sugars seem unpredictable. A small, balanced snack can actually help stabilize glucose levels overnight by preventing long fasting gaps and reducing early-morning spikes.
The snacks below keep carbs under 30 grams and pair them with protein or healthy fats to support steady energy and balanced blood sugar. Each one is simple, accessible, and built around foods many pregnant women already enjoy.
1. Greek Yogurt with Berries (Under 25g Carb)
A small bowl of Greek yogurt paired with berries gives you gentle sweetness without a glucose spike. The protein in the yogurt slows down digestion and supports stable blood sugar overnight.
Ingredients
- ½ cup plain Greek yogurt (unsweetened, full-fat or 2%)
- ¼ cup blueberries or strawberries
- Optional: ½ teaspoon chia seeds
How to Make
- Add Greek yogurt to a small bowl.
- Top with berries.
- Sprinkle chia seeds if desired.
- Chill briefly or enjoy immediately.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 125 |
| Carbohydrates | 18g |
| Protein | 11g |
| Fat | 5g |
| Fiber | 3g |
2. Whole-Grain Crackers with Peanut Butter (Under 20g Carb)
This snack works well because the fiber from whole-grain crackers pairs nicely with healthy fats and protein in peanut butter. Together, they slow glucose absorption and keep you full.
Ingredients
- 3 whole-grain crackers
- 1 tablespoon natural peanut butter
How to Make
- Spread peanut butter over the crackers.
- Let sit for a minute to soften the texture.
- Serve at room temperature.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 155 |
| Carbohydrates | 18g |
| Protein | 6g |
| Fat | 10g |
| Fiber | 3g |
3. Cottage Cheese with Cinnamon (Under 12g Carb)
Cottage cheese provides slow-digesting protein that supports overnight blood sugar stability. Cinnamon adds flavor while keeping carbs low.
Ingredients
- ½ cup cottage cheese
- ½ teaspoon cinnamon
- Optional: 1 teaspoon chopped walnuts
How to Make
- Add cottage cheese to a bowl.
- Stir in cinnamon.
- Add walnuts for crunch if desired.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Carbohydrates | 12g |
| Protein | 14g |
| Fat | 4g |
| Fiber | 0g |
4. Hard-Boiled Egg with Apple Slices (Under 25g Carb)
This pairing provides lean protein with a touch of natural sweetness. The combination slows down glucose release.
Ingredients
- 1 hard-boiled egg
- ½ small apple
- Optional: pinch of salt or pepper
How to Make
- Slice the egg and season if needed.
- Slice half an apple thinly.
- Eat together for better glucose balance.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Carbohydrates | 22g |
| Protein | 7g |
| Fat | 4.5g |
| Fiber | 3g |
5. Avocado on a Small Rice Cake (Under 15g Carb)
Avocado offers healthy fats that help slow digestion. A small brown rice cake provides controlled carbs.
Ingredients
- 1 small brown rice cake
- ¼ ripe avocado
- Pinch of salt
How to Make
- Mash the avocado.
- Spread it over the rice cake.
- Add salt before serving.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 105 |
| Carbohydrates | 14g |
| Protein | 2g |
| Fat | 7g |
| Fiber | 3g |
6. Half Turkey Sandwich (Under 26g Carb)
This snack offers lean protein and slow-digesting whole-grain carbs, making it steady and filling.
Ingredients
- 1 slice whole-grain bread
- 2 slices low-sodium turkey
- 1 teaspoon mayonnaise or mustard
- 1 lettuce leaf
How to Make
- Spread mayonnaise or mustard on the bread.
- Add turkey and lettuce.
- Cut in half and eat one portion.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Carbohydrates | 26g |
| Protein | 12g |
| Fat | 4g |
| Fiber | 3g |
7. Cheese Stick with Almonds (Under 10g Carb)
A simple, low-carb snack that provides slow-digesting protein and healthy fats to support overnight glucose stability.
Ingredients
- 1 mozzarella cheese stick
- 8–10 raw almonds
How to Make
- Keep the cheese chilled.
- Pair each bite with a few almonds.
- Eat slowly for better satiety.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Carbohydrates | 6g |
| Protein | 9g |
| Fat | 11g |
| Fiber | 2g |
8. Chia Pudding (Under 20g Carb)
Chia seeds expand into a smooth pudding rich in fiber, helping slow carbohydrate absorption and maintain steady blood sugars.
Ingredients
- 1 tablespoon chia seeds
- ½ cup unsweetened almond milk
- ½ teaspoon vanilla extract
- Optional: 1 teaspoon crushed pistachios
How to Make
- Combine chia seeds, almond milk, and vanilla.
- Stir and let sit 15 minutes.
- Stir again, then refrigerate 1 hour.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Carbohydrates | 15g |
| Protein | 3g |
| Fat | 5g |
| Fiber | 6g |
9. Small Banana with Almond Butter (Under 27g Carb)
Pairing a small banana with almond butter helps slow the digestion of natural sugars. This keeps the snack within safe carb limits.
Ingredients
- 1 small banana
- 1 teaspoon almond butter
How to Make
- Slice the banana.
- Add almond butter on top.
- Eat slowly for steady digestion.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Carbohydrates | 27g |
| Protein | 3g |
| Fat | 4g |
| Fiber | 3g |
10. Plain Popcorn with Pumpkin Seeds (Under 20g Carb)
Popcorn provides whole-grain fiber, while pumpkin seeds add protein. Together, they offer a balanced, light nighttime snack.
Ingredients
- 2 cups air-popped popcorn
- 1 tablespoon pumpkin seeds
- Light pinch of salt
How to Make
- Pop popcorn using an air popper or stovetop.
- Mix in pumpkin seeds.
- Add salt and serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 110 |
| Carbohydrates | 19g |
| Protein | 4g |
| Fat | 3g |
| Fiber | 3g |
FAQs
Should I eat a bedtime snack every night with gestational diabetes?
Many women benefit from a balanced snack before bed because it reduces long fasting gaps and prevents morning spikes.
How many carbs should a bedtime snack have?
Most women do best with 15–30 grams of carbohydrates paired with protein or healthy fats.
Can fruit be eaten at night with gestational diabetes?
Yes, in small portions and paired with a protein source.
Can a bedtime snack improve fasting blood sugar?
For many women, yes. A balanced snack prevents overnight liver glucose dumps that raise morning readings.
Conclusion
Choosing the right bedtime snack is one of the simplest ways to support healthy blood sugar during gestational diabetes. These options keep carbs controlled while offering enough protein, fiber, and healthy fats for steady overnight energy. Each snack is easy to prepare, satisfying, and designed with real pregnancy needs in mind. Experiment with these ideas, pay attention to your readings, and choose what makes your body feel balanced and supported.
