Healthy Desserts Low in Sugar

In this article:

• Desserts can be high in calories, sugar, and fat. Healthier alternatives are possible if you have a sweet tooth, but want to stay on track to lose weight and eat better.
• These dessert ideas are low in added sugars and are free from artificial sweeteners. They’re also high in a nutrient or nutritious food like fiber, calcium, protein, healthy fat, whole grain, or fruit.
• Lark can support your goals and help you stay motivated as you make progress towards your health and weight loss goals with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.
  

Desserts can be satisfying, comforting, and delicious, but they can also get in the way of your health and weight loss goals. Cake, cookies, ice cream, and brownies are examples of common high-calorie, low-nutrient desserts.

If you have a sweet tooth, but want to stay on track, try these healthy desserts.

• Each has no more than 6 grams of added sugars per serving. In contrast, a serving size of cream-filled chocolate sandwich cookies has 14 grams of added sugar.
• Each has at least one nutrient or nutritious food like a fruit, whole grain, fiber, calcium, or healthy fat.
• Each can be lower in calories than traditional desserts. For context, a slice of pumpkin pie or a cup of ice cream can have 300 calories, and a slice of cheesecake or a cupcake with frosting can have 400-500 calories.

Here are some healthier dessert options that can fit into your everyday routine.

Pumpkin Pie for One

Enjoy spiced pumpkin in fall as a seasonal treat, or have it year-round. Canned pumpkin is always available and delicious! It has just 40 calories per half-cup and has fiber and beta-carotene, an antioxidant. Just make sure to choose pure pumpkin puree and not pumpkin pie filling or mix.

To make one serving, gently fold together ½ cup of pumpkin puree, ¼ cup of whipped topping, and ½ teaspoon of cinnamon or pumpkin pie spice. In a small bowl, crumble ½ large graham cracker. Place the pumpkin mix over it and freeze for 1-2 hours. Thaw for a few minutes before serving.

Pina Colada Chia Pudding

This pudding thickens naturally in the fridge. Use unsweetened coconut to avoid added sugars, or use sweetened coconut flakes to add 5 grams of sugar. The recipe makes one serving. You can also have it for breakfast; just serve it with some protein like a hard-boiled egg or low-fat cheese.

Mix together 3 tablespoons of chia seeds and 1 cup of unsweetened almond or skim milk. Stir in 2 tablespoons of coconut flakes (grated coconut). You can also mix in any of the following optional ingredients.

• ½ teaspoon of cinnamon
• ½ teaspoon of vanilla extract
• 1 tablespoon of cocoa powder

Refrigerate for at least 4 hours or overnight to let the pudding thicken. Serve with ½-1 cup of fresh or unsweetened frozen pineapple chunks or other fruit.

Creamy Chocolate Oatmeal

You can enjoy rich chocolate on a healthy diet! Try this chocolate oatmeal made with unsweetened cocoa powder. For a thicker and creamier version, blend in mashed ripe avocado.

For two servings, cook ½ cup of rolled oats in 1 cup of water or almond or skim milk with 2 tablespoons of unsweetened cocoa powder (baking cocoa). Stir in a ripe mashed banana and ¼ cup of mashed avocado (if desired) and remove from heat. Add 1-2 tablespoons of mini chocolate chips, optional.

Serve your oatmeal hot or chilled on its own or with additional banana slices or ½ ounce of chopped nuts.

Frozen Grape Bites

Grapes are naturally sweet and delicious, and they stay sweet when you freeze them. Because of their natural sugars, they acquire a texture that’s a little slushed rather than icy.

You can simply freeze fresh grapes without any preparation. Just put them in a container or on wax paper. Or, you can try a variation like one of the following.

• Mix nonfat yogurt with lemon zest, cinnamon, or lime juice and dip grapes in them before freezing.
• Sprinkle sea salt on grapes before freezing them.
• Melt dark chocolate and drizzle it over grapes before freezing them. Sprinkle crushed peanuts on them if desired.

Freeze them at least four hours or overnight. You can eat them straight from the freezer.

Raspberry Cheesecake

With a few modifications, you can slash calories and saturated fat, and enjoy creamy cheesecake with only a few grams of added sugars per serving. This simple recipe uses a blender. You can keep it crustless or try a thin crust made with:

• 1 cup of whole-wheat flour
• ¼ cup of olive oil
• ¼ cup of cold water
• ½ teaspoon of salt
• 1 teaspoon of cinnamon

After the crust is baked, add the batter for your cheesecake.

For 8 servings, blend in a food processor or blender:

• 1 ½ cups of cottage cheese
• 4 ounces of low-fat cream cheese (neufchatel cheese)
• 4 ounces of fat-free cream cheese (or 4 additional ounces of neufchatel cheese)
• 2 eggs
• (optional) 1 cup of frozen or fresh raspberries
• 1 tablespoon of lemon juice

Pour the mixture onto the crust or a greased springform pan. Bake at 325 degrees for 45-55 minutes or until nearly set. Let it cool, then refrigerate it overnight. Serve with raspberries or other fruit.

Oatmeal Cookie Banana Bars

Preheat the oven to 350 degrees. Spray a cooking sheet with non-stick cooking spray.

Mash 2 ripe bananas in a bowl. Add 2 eggs and beat them together with the banana. Mix in 2 tablespoons of milk or water and ½ teaspoon of vanilla. Stir in 1 cup of rolled or quick-cooking oats, 1 teaspoon of cinnamon, and 1 teaspoon of baking powder. Include 2 tablespoons of chocolate chips or mini chocolate chips if desired.

Drop in spoonfuls onto the cookie sheet to make 10-12 cookies. Bake for 10-12 minutes or until the cookies are ready. Cool and enjoy.

Sweet ‘n Salty Chunky Banana “Ice Cream”

A cup of ice cream can have more than 300 calories, 10 grams of saturated fat, and 20 grams of added sugars. A frozen banana can have 100 calories and 0 grams of saturated fat and added sugar. It’s sweet, delicious, and creamy. With add-ins, you can make it chunky and exciting if you like.

To make two servings, puree or mash two ripe bananas. If desired, blend in 1 tablespoon of baking cocoa (unsweetened cocoa powder), 1 teaspoon of instant coffee, or 1 teaspoon of cinnamon.

Stir in 1-2 of the following.

• ½ ounce of chopped peanuts
• ½ ounce of mini pretzel pieces or ½ ounce of whole-grain crackers
• ½ cup of plain oat O’s
• ½-1 cup of fresh or frozen blueberries

Place in 2 small bowls and place in the freezer until slightly hard. Serve with rainbow or chocolate sprinkles, or 1 tablespoon of mini chocolate chips, if desired.

Protein Blended Cantaloupe

This dessert is sweet and salty, creamy, and high in protein, vitamin C, and calcium. Use fresh cantaloupe or frozen cantaloupe pieces. If you want to have it for breakfast, add a whole grain like half of a whole-grain English muffin, or serve it with ½-1 ounce of nuts.

To make 4 servings, cut away the rind and remove the seeds from half a large cantaloupe. Cut the cantaloupe flesh into chunks and put it into a blender. Add 1 ripe banana if desired. Add 1 cup of cottage cheese and blend until smooth or slightly chunky.

Other possible add-ins include cinnamon and vanilla.

Chill in the fridge or freezer until it thickens. Optional: serve with 2 tablespoons of whipped topping per serving.

Cheese and Crackers

Crunchy and creamy with a hint of sweetness, cheese with crackers and fruit can be a satisfying and nutritious dessert. Here’s how to assemble it.

• Mash ripe soft fruit like banana or fresh or frozen berries.
• Spread a thin layer on ½-1 ounce of whole-grain crackers like whole-wheat saltines or woven wheat crisps.
• Add optional herbs or spices like fresh rosemary or cracked black pepper.
• Top your crackers with 1 ounce of cheese like low-fat swiss, blue cheese, or any other type of cheese.
  

Tropical Yogurt Parfait

This is a simple idea that can hit the spot and add calcium, fiber, and protein. You can swap berries, pineapple, cantaloupe, or any other soft fruit for mango.

Use 1 cup of nonfat vanilla or other non-fat, no sugar-added yogurt. In a glass, layer the yogurt with fresh or frozen chunks of mango. Top your parfait with lime zest and a slice of lime or some fresh mint leaves. Serve the parfait immediately or place it in the fridge until ready to serve.

How Lark Can Help

Making healthier swaps for high-calorie desserts and other foods high in added sugars can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement and nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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