(Serves 1)
Ingredients
- 5 carrot sticks
- 5 cucumber sticks (peel if extra sensitive)
- 5 plain rice crackers (GF if needed)
- 2 tbsp cream cheese (reduced-fat or dairy-free if required)
- 1 boiled egg (optional)
Method
- Pack carrot and cucumber sticks in a container.
- Add rice crackers with a portion of cream cheese for dipping/spreading.
- Include boiled egg if desired.
- Keep chilled until ready to eat.
Nutrition (with egg): ~260 kcal • 14 g protein • 21 g carbs • 12 g fat
Nutrition (without egg): ~190 kcal • 7 g protein • 21 g carbs • 9 g fat
Dietary Notes
- Balanced snack: Rice crackers (carbs) paired with cream cheese + optional egg (protein/fat) helps steady blood sugar.
- Migraine friendly: Fresh cream cheese and egg are safe when eaten same day.
- Food intolerance (RPAH): Carrot = moderate salicylate; cucumber (peeled) = moderate–low; rice crackers = low.
- Carb balance: Balanced GI/GL — carbs moderated by protein and fat to reduce blood sugar spikes.
