Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

13 Healthy No-Bake Lunchbox Treats

Written by Mary Ellen Phipps, MPH, RDN, LD
Updated August 8, 2019

13 healthy lunchbox treats no bake

Lunchbox season is here! My kids go back to school next week and since I’m on the hunt for Healthy No-Bake Lunchbox Treats, I figured you might be too! Below are some of my favorite low sugar healthy no-bake lunchbox treats. You can feel confident offering your kids any of these options. These Healthy No-Bake Lunchbox Treats are from my website, some of my favorite dietitian’s websites, and a favorite new grocery store find you and your kids will love.

1) Low Sugar Chocolate Chip Cookie Dough Bites

low sugar chocolate chip cookie dough bites

Low Sugar Chocolate Chip Cookie Dough Bites

Serving: 1ball/bite | Calories: 71kcal | Carbohydrates: 9g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Fiber: 2g | Sugar: 3g

2) Dark chocolate covered grapes

dark chocolate covered grapes with nuts on skewers

Dark Chocolate covered Grapes with Nuts

This may be one of the simplest nutritious recipes I’ve ever done. With only 3 ingredients and no cooking required, chocolate covered grapes will be your new go-to favorite!

Serving: 4chocolate covered grapes | Calories: 151kcal | Carbohydrates: 13g | Protein: 2g | Fat: 10g | Saturated Fat: 5g | Sodium: 4mg | Fiber: 2.5g | Sugar: 8g

3) PB & J Power Bites (No added sugar)

PB&J bites with no added sugar

PB&J Power Bites (No Added Sugar)

I’ve got you covered with the perfect back to school snack with these no added sugar PB&J Bites.

Serving: 1bite | Calories: 130kcal | Carbohydrates: 11g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 2g | Sugar: 8g

4) Snickerdoodle Cookie Dip

snickerdoodle cookie dip cinnamon cookie dip fruit dip with bananas blueberries and chocolate covered rice cakes

Holiday Snickerdoodle Cookie Dip

Serving: 2tbsp | Calories: 81kcal | Carbohydrates: 6g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Fiber: 1g | Sugar: 5g

5) Low Sugar No Bake Brownie Bites

aerial view of Low Sugar No Bake Brownie Bites

Low Sugar No Bake Brownie Bites

Serving: 1ball | Calories: 72kcal | Carbohydrates: 10g | Protein: 2g | Fat: 3g | Saturated Fat: 0g | Fiber: 4g | Sugar: 1g

6) Healthier Scotcheroo Energy Balls

Healathier Scotcheroo Energy Balls on Cooling Rack

Healthier Scotcheroo Energy Balls

Serving: 1ball | Calories: 159kcal | Carbohydrates: 19g | Protein: 5g | Fat: 8.5g | Saturated Fat: 2.5g | Fiber: 2.5g | Sugar: 10g

7) No Cook Blueberry Vanilla Fudge

No-Cook Blueberry Vanilla Fudge stacked in two pieces

No-Cook Blueberry Vanilla Fudge

Serving: 1piece | Calories: 225kcal | Carbohydrates: 14g | Protein: 0.5g | Fat: 18g | Saturated Fat: 14g | Fiber: 1g | Sugar: 12g

8) Oat Coconut Walnut Bars by The Gourmet RD

9) No-Bake SunButter Oatmeal Bites by Chelsey Amer Nutrition

Healthy No-Bake Lunchbox Treats

10) No-Cook Peanut Butter Chocolate Chip Cookie Bites by Holley Grainger

Healthy No-Bake Lunchbox Treats

11) No-Bake Dark Chocolate Almond Butter Bars by Mom’s Kitchen Handbook

Healthy No-Bake Lunchbox Treats

12) Super Duper Fruity Pizza by Little Eats and Things

Healthy No-Bake Lunchbox Treats

13) Mint Chocolate Protein Bars by Hungry Hobby

Healthy No-Bake Lunchbox Treats

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A bedtime snack with 10 to 15 g of complex carbohydrate and 5 to 15 g of protein may help lower fasting blood sugar levels for some people. The logic behind this comes from wanting to reduce the amount of glucose that your liver produces and puts out into your bloodstream. If you think a bedtime snack may be helpful for you, talk to your doctor about the best approach for your diabetes situation.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #bedtimesnack

#ad @SovereignSilver It’s officially that time of year where our immune systems are put to the test constantly. As a mom, and as someone living with a chronic health condition, I’m always looking for safe and easy ways to help support my immune system at home. Because let’s be real… moms don’t have time to be sick. I prioritize staying hydrated, eating fruits and veggies, taking supplements like Sovereign Silver, and sleep to help support my immune system.

Talk to your doctor to determine if silver is appropriate for you.

According to the EPA (CASRN 7440-22-4) daily Oral Silver Reference Dose (RfD) applied to 10 ppm, one adult may ingest 178,850 servings safely over 70 years.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Net carbs refers to the portion of total carbohydrates that may impact your blood sugars. There is no set definition for this term, and often how food companies and marketers calculate it is different than how a registered dietitian would calculate it.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #netcarbs

Three ways to lower fasting blood sugars levels:
1) go for a walk
2) add a bedtime snack with protein and carbs
3) eat dinner earlier

Talk to your doctor before making any changes to your diabetes routine.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

I’m a registered dietitian living with diabetes and this is my current hyperfixation breakfast that has 23g protein and 14.5g fiber. It’s not super fancy, but it’s delicious and super easy.

The high fiber and protein in this bowl mean I’m more likely to have stable blood sugars after I eat, and stay full and satisfied throughout my morning.

Here’s what’s in it:
2/3 cup plain non fat greek yogurt
1/3 cup of this cookie granola I found at Costco
2 Tbsp no sugar added chocolate chips
1/2 cup strawberries

I use my food scale so my carb counting is more accurate for the granola. And if I’m going to have it out I might as well just use it for all of it 👍

Total carbs: 49g
Fiber: 14.5g
Protein: 23g

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #highfiber #highprotein

I know technically this probably doesn’t follow the rules of what a mocha officially is… But it sure tastes like one to me! Here’s everything you need for a blood sugar, friendly homemade low-carb peppermint mocha:
2 fl oz of super strong peppermint flavored coffee OR 2 oz espresso + 1/4 tsp peppermint extract
3 fl oz. Ultra filtered chocolate milk
3 fl oz unsweetened vanilla almond milk

Let me know if you try it!

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Today I’m showing you some of my favorite granola options right now. Ideally I’m looking for granolas that are low in added sugar, lower in total carbohydrate, but higher in protein and fiber. And, pair any granola with a higher protein food, like greek yogurt, to increase your likelihood of having stable blood sugars after you eat.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

The American Diabetes Association defines diabetes remission as “…a return of HbA1c to less than 6.5% that occurs spontaneously or following an intervention and that persists for at least three months in the absence of usual glucose-lowering pharmacotherapy.” So, essentially, someone is considered in diabetes remission when they have normal HgbA1c levels for three or more months without the use of diabetes medications.

#milknhoneynutritiond #diabetes #bloodsugar #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #diabetesremission

Sometimes it’s helpful to go back to the basics of carb counting. Nutrition labels are helpful tools, but sometimes they can be incredibly confusing to read. Hopefully this lesson on carb counting using nutrition labels was helpful! If you are living with diabetes, or managing your blood sugars for another reason and need to count carbs, let me know what questions you have! #carbcounting #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

What do you call this dessert??

Low sugar Christmas treat…
1 1/2 boxes @simplemills almond flour crackers
2 sticks unsalted butter
1 cup @truvia sweet complete brown sugar
1 Tbsp vanilla
3 cups @lilys_sweets or @letsbakebelieve no added sugar chocolate chips
1 cup crushed @wonderfulpistachios
Christmas sprinkles

Line a baking sheet with parchment paper. Spread your crackers into an even layer. Preheat your oven to 400 degrees F. In a pot over high heat bring the butter, brown sugar sub, and vanilla to a rolling boil. Boil for 2-4 minutes. Carefully pour the mixture over the crackers until they’re fully covered. Bake crackers for 5 minutes. Carefully, remove the pan from the oven. Once the brown sugar and butter liquid has stopped bubbling, spread your chocolate chips out evenly on top. Let them sit for a few minutes to get melty. Then use a spatula to spread them into an even layer of melted chocolate. Add your toppings. Transfer the pan to your freezer for at least 2 hours or to your fridge for at least 4 hours. Once it’s fully chilled and hard break into pieces.

If you use the same products I did and divide the recipe into 24 pieces, each piece has:
Total carb: 26g
Sugar alcohols (erythritol): 11.5g
Fiber: 8.5g
Sugar: 0.5g
Protein: 2g

Keep in mind that even though sugar alcohols are listed as part of the total carb count, erythritol doesn’t impact blood sugar for most people and can be subtracted out for most people. Then, we’re left with 14.5g net carbs, and 8.5g of that is fiber. Subtract that out as directed by your doctor. Way better than a traditional recipe which has 35-45g net carb per serving.

Is this something I think you should eat regularly? No. But is it a tasty way to enjoy a low sugar holiday dessert as a special treat? Absolutely.

If you want to make a small batch, just use a half sheet pan and cut the recipe into half… it’ll make 12 servings. And if you’re not a fan of the products I chose, feel free to sub in your favorites/preferences.

#christmascrack #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Here are 5 holiday edition foods I’m loving from the grocery store this year… Clearly, I have a thing for peppermint flavored foods and treats 🍫 ☺️

1) @nutpods peppermint mocha creamer
2) @lacolombecoffee peppermint mocha draft latte
3) @dunkin polar peppermint coffee
4) @jojos peppermint dark chocolate covered pretzels
5) @sweetlorens chocolate mint cookies

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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