by Julija, HIgedi Founder
The 4th of July is right around the corner, and if you’re managing gestational diabetes, I promise—celebrating doesn’t mean sitting out on all the fun (or the food).
It just takes a little planning, a little protein, and maybe a little cottage cheese. 😉
Below are my favorite festive, red-white-blue snack ideas that are mindful of carbohydrates—but still feel totally holiday-worthy.
A snack board can be fun, pretty, and balanced if you anchor it with the right proteins. Here's how I like to build one:
RED: Strawberries, raspberries, cranberries, red currants, cherry tomatoes, red bell pepper slices, roasted red peppers, sliced radishes, watermelon cubes
WHITE: Mozzarella balls, boiled eggs, cauliflower florets, white beans or chickpeas (lightly seasoned), cottage cheese dip, ricotta or cream cheese dollops, blanched almonds, cashews, macadamia nuts
BLUE: Blueberries, blackberries, blue currants, black olives, blue corn tortilla chips (watch portion!), or a bowl of Greek yogurt with chia + berries
Bonus tip: Use little American flag picks or festive napkins to make it feel special without going overboard.
Easy, hands-on, and kind of fun to assemble with kids or guests.
SWEET SKEWERS
Blueberries
Blackberries
Strawberries or raspberries
Red apple cubes
Cubed mozzarella or mini mozzarella balls
SAVORY SKEWERS
Mini mozzarella balls
Pasteurized feta cubes
Cherry tomatoes
Red pepper chunks
Black olives
Serve with a dip—Greek yogurt + lemon + garlic powder is a winner every time.
One of my favorite go-to’s when I want dessert but still want balance.
Use blended cottage cheese, Greek yogurt, egg, and a sweetener (artificial sweeteners are generally safe to use, but everyone’s body responds differently; test your tolerance to see how they affect your blood sugar). Bake in muffin tins.
Top with:
A few fresh strawberries or raspberry (red)
A few blueberries or blackberries (blue)
A dollop of whipped cream (white)
Chill before serving—so good, so cute, and totally in theme.
If you haven’t tried it yet, now is the time.
Just blend:
Cottage cheese
Frozen berries or other low-GI fresh fruit for natural sweetness and an extra boost of vitamins
Sweetener (optional)
Dash of vanilla
My 4th of July twist?
Make two batches—one with strawberries, one with blueberries.
Layer them with a scoop of Greek yogurt or whipped cream for a festive red-white-blue frozen treat.
A quick and satisfying lunch bowl with:
A big scoop of cottage cheese or Greek yogurt
Cherry tomatoes or bell peppers (fresh or roasted) (red)
Blueberries or red cabbage (blue)
Chopped cucumber, egg, or white beans (white)
Drizzle of olive oil and sprinkle of herbs
Surprisingly delicious, especially on a hot day.
SWEET
Layer blended cottage cheese with:
Blueberries (blue)
Strawberries or raspberries (red)
A sprinkle of slivered almonds or shredded coconut (white)
SAVORY
Layer cottage cheese with:
Cherry tomatoes + a pinch of salt (red)
Crumbled (pasteurized) feta or white beans (white)
Purple cabbage slaw (blue)
Serve in clear cups for that pretty layered effect. Eat as a snack or part of a healthy meal.
Whisk egg whites with a splash of milk and bake in muffin tins with:
Red bell pepper bits or halved cherry tomatoes
Feta cheese
Chopped purple cabbage
Serve warm or cold. Add flag picks for instant festivity!
Spread thick Greek yogurt on a lined tray. Top with:
Sliced strawberries
Blueberries or blackberries
Chopped almonds or coconut flakes
Freeze until firm, break into pieces = instant sweet-tart crunch with protein power.
Spread a low-carb or whole grain tortilla with:
Cream cheese or blended cottage cheese
Chopped turkey or smoked salmon
Red pepper or tomato slices
Blue cabbage or thin red onion for a purpley “blue”
Roll, chill, and slice into bite-size spirals. Be mindful of portion sizes — the carbs in tortillas can add up quickly.
A super simple, protein-packed idea that’s perfect for prepping ahead.
Slice red bell peppers in half and fill with your favorite tuna salad (made with Greek yogurt or cottage cheese).
Top with everything bagel seasoning or paprika for a little extra something, and add sliced black olives — technically more of a deep purple, but they totally count for that “blue” pop.
If you’re going somewhere for fireworks or just want to prep ahead, fill small bento-style boxes with:
Cheese cubes (white)
Cherry tomatoes or red pepper strips (red)
Blueberries or black olives (blue-ish)
High-fiber crackers or seed crisps
Looks adorable and travels well!
Not food, but super important—staying hydrated! Infused water is a great way to stay hydrated and it feels festive and fresh.
Try these colorful combos:
Strawberries (red) + blueberries (blue) + fresh mint (white-green)
Cucumber slices (white-green) + watermelon cubes (red) + blueberries (blue)
Frozen blackberries (blue) + cranberries (red) as ice cubes in sparkling water
Tip: Serve in a clear jug with a festive straw!
Skip sugary drinks and fruit juice — they’re loaded with sugar. Opt for infused water instead.
Look, I get it — managing gestational diabetes around holidays can feel like a buzzkill. But trust me, you don’t have to miss out on all the festive flavors and fun. With a few protein-packed swaps and some colorful, tasty ingredients, you can create a 4th of July spread that’s just as exciting — and actually keeps your blood sugar happy.
I’d love to see what you whip up! Share your red-white-blue creations on the HIgedi app — other GDMamas (myself included!) will be so inspired by your ideas.
Here’s to a sparkler-lit, blood-sugar-balanced holiday full of good food and good vibes.
With love,
Julija
Founder of HIgedi
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