Easy Appetizers and Snacks

Snacks For Four-Diabetic Friendly

Turkey and Cheese Roll-Ups

• 8 oz sliced turkey
• 4 slices Swiss cheese

 Roll and cut into pieces.

Per person: 130 cal · 18 g protein · 2 g carbs

Tuna Cucumber Bites

• 2- 5 oz cans tuna
•  2 tbsp light mayonnaise
• 1 large cucumber

1. Cut the cucumber into 1/2" slices
2. Mix the tuna and mayo together and place on the cucumber slices
3. Makes four portions.

Note: If you prefer, use sliced zucchini instead

Per person: 120 cal · 20 g protein · 2 g carbs

Ham Pickle Roll-Ups

• 8 slices deli ham [or other lower sodium deli meat]
• 4 tbsp cream cheese
• 4 pickle spears

1. Dry the ham off if need be
2. Spread the cream cheese on the ham slice 
3. insert a dill pickle or sweet pickle in the middle and roll up (make sure you dry off the pickle)

Per person: 120 cal · 10 g protein · 3 g carbs

Seasoned Cottage Cheese

• 2 cups cottage cheese
• Everything bagel seasoning

1. Make sure to drain the cottage cheese if needed
2. Divide into four bowls.

Per person: 110 cal · 13 g protein · 5 g carbs

Egg and Cheese Snack Plates

• 4 hard-boiled eggs, cut up into fourths
•  4 oz cheddar cheese, cut into cubes

Divide by four plates and serve

Per person: 180 cal · 13 g protein · 1 g carbs

Shrimp Cocktail Cups

• 1 lb cooked shrimp (you want pre-cooked, defrosted Shrimp)
• Sugar-free cocktail sauce

Divide in fourths and serve shrimp cold

[Note: You could also make this a hot summer night meal!]

Per person: 100 cal · 24 g protein · 2 g carbs

Mini Chicken Meatballs

• 1 lb ground chicken or turkey
• 1/4 cup Parmesan
•  Italian seasoning

1. Mix together, the Parmesan is the binder but if you want to add egg white, go ahead
2. Bake at 400°F until cooked to 165°F internally.
3. Divide up between four plates. 
4. You can serve with a marinara or dipping sauce but adjust for that

Per person (¼ recipe): 190 cal · 25 g protein · 2 g carbs

Ham and Cheese Egg Muffins

•  4 eggs
• 1/2 cup diced ham
• 1/2 cup shredded cheese

1. Mix the eggs, diced ham and cheese together
2. Bake in muffin cups at 350°F until set.

Note: I use silicone muffin cups because they require no spray

Per person (2 muffins): 170 cal · 16 g protein · 2 g carbs

Parmesan Zucchini Bites

• 2 medium zucchini
• 1/2 cup Parmesan cheese
• Garlic powder to taste

1. Slice the zucchini into 1/4" thick slices.
2. Sit on paper towels and pat down to dry of juices
3. Lay on parchment paper and sprinkle with the cheese and garlic
4. Bake at 400 until crispy on top, watch closely

Per person: 100 cal · 7 g protein · 5 g carbs

Buffalo Chicken Dip

• 2 cups shredded chicken (can come from canned; go lower sodium and drain well)
• 4 oz cream cheese
• 1/4 cup buffalo sauce (prepared from store but check sugar-can also sub for other diabetic dipping sauce)

1. Mix together and bake in small baking dish at 350 until bubbly.
2. Serve with cucumber slices.

Per person: 180 cal · 23 g protein · 3 g carbs

Cheddar Cheese Crisps

1 cup shredded cheddar. 

Make 16 small piles and bake at 375°F until crisp.

Per person: 110 cal · 7 g protein · 1 g carbs

Note: you want to watch these closely because they do burn and make sure to bake them on parchment paper.

Pepperoni Chips

32 pepperoni slices. 

Bake at 375°F for 8–10 minutes.

Per person: 140 cal · 7 g protein · 1 g carbs

Seasoned Almonds

• 1/2 cup almonds
•  paprika and garlic powder.

1. Lightly spray with olive oil
2. Toss in the spices

Per person: 85 cal · 3 g protein · 3 g carbs

Parmesan Green Beans

• 2 cups fresh green beans (its important to use FRESH not frozen or canned)
•  ¼ cup Parmesan
•  olive oil.

1. Clean and dry the beans
2. Spray with olive oil and toss in the parmesan cheese
3. Lay out on parchement paper in a 400 degree oven and bake until crispy

Per person: 75 cal · 4 g protein · 6 g carbs

Roast Beef Pinwheels

• 8 slices deli roast beef
•  4 tbsp cream cheese

1. If needed, pat the beef slices dry
2. Spread the Cream cheese on each slice
3.  Roll and slice.

Note: You can add to this using pickle or mustard for more flavor.

Per person: 125 cal · 15 g protein · 2 g carbs

Chicken Bacon Bites

• 8 oz uncooked chicken cut into cut up into 4 pieces
•  4 slices bacon
• 1/4 cup sliced cheddar or swiss cheese

1. Wrap the chicken in the bacon 
2. Bake in the oven on parchment paper at 375 degrees until chicken reaches the internal temperature of 165 and the bacon is crispy.
3. Remove and top each piece with cheese
4. Return just long enough to melt the cheese and serve.

Per person: 160 cal · 20 g protein · 1 g carbs

Sausage and Cheese Skewers

• 8 oz cooked smoked sausage, cut up
•  4 oz cheddar.

Note: You may want to use cubed chicken instead, especially if you're concerned about processed meats. Just adjust accordingly.

Per person: 200 cal · 13 g protein · 2 g carbs

Bacon-Wrapped Asparagus

• 16 asparagus spears, washed, trimmed and dried
•  4 bacon slices

Wrap the spears in the bacon and bake at 400 until the bacon is crispy.

Per person: 90 cal · 6 g protein · 2 g carbs

Cheeseburger Meatballs

• 1 lb lean ground beef
•  4 oz cheddar cheese
•  seasoning of choice

Make 16 meatballs and bake at 400 until the internal temperature hits 160 degrees.

Per person: 190 cal · 23 g protein · 1 g carbs

Chicken Parmesan Bites

• 12 oz chicken breast (can use canned, just drain and flake well)
• 1/4 cup Parmesan or mozerella cheese, shredded
• [Note: If you want a binder, use egg white]
• Italian seasoning

1. Mix together and mold into bites dividing evenly
2. Bake until chicken reaches 165°F.

Per person: 140 cal · 22 g protein · 1 g carbs

~~~~~~~~~~Dips~~~~~~~~~~

Ranch Cottage Cheese Dip for four

2 cups cottage cheese, ranch seasoning. 

Blend until creamy- recommend the blender

Serves 4

About 110 cal/person · 13 g protein

Creamy Tuna Dip for four

• 2- 5oz  cans tuna, well drained
• 4 oz cream cheese
•  lemon juice

Mix well and chill for at least an hour.

Note: I recommend using whipped cream cheese for a lighter dip

About 130 cal/person · 19 g protein

Spinach Artichoke Dip for four or more

• 1 cup spinach (from frozen, defrosted and squeezed dry)
•  ½ cup artichoke hearts, chopped
• 4 oz cream cheese, softened
• 1/2  cup shredded mozzarella
• 1 tbsp dried onion

Mix everything together and bake on 350 until heated through and melty.

About 125 cal/person · 7 g protein