Sick of banana bread? Whip up these good-for-you treats that can seriously satisfy your sweet tooth.
By
Leslie Barrie
by
Lynn Grieger, RDN, CDCES
Who knew dessert could be a vehicle for vitamins?
If you have a sweet tooth, you’re not alone — many people crave a treat after a meal, with their morning coffee, or as a midnight snack. But it’s easier than you may realize to overdo it on sugar.
Per day, men are best off limiting added sugar to 9 teaspoons (tsp) or less, and for women it’s 6 tsp or less, according to theguidelines from the American Heart Association. There’s a good chance you’re eating more than that: The U.S. population regularly consumes three times that amount, according to a review published in 2019 in the Polish JournalofFoodandNutritionSciences.
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You might be surprised at how easy it is to reach your daily sugar limit. For example, a typical 12-ounce can of co*ke has 39 grams (g) of sugar, the company notes. That’s 10 tsp per can — greater than the daily limit for both men and women.
Eating too much sugar may increase your risk of weight gain, type 2 diabetes, fattyliver disease, and high blood pressure,according to Harvard University researchers. And apast studysuggests that added sugar is particularly detrimental to heart health. Researchers studied the health data of nearly 12,000 adults and found that those who consumed 25 percent or more of their calories from added sugar were twice as likely to die from heart disease as those who got 10 percent or less of their calories from added sugar. The study authors also analyzed Americans’ intake of sugar over time, from a separate pool of about 31,000 people, and determined that between 2005 and 2010, 10 percent or more of participants met or exceeded that 25 percent threshold.
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For these reasons, sugar isn’t something to eat freely; it’s all about balance,notes the Mayo Clinic. You’ll want to get plenty of calories from healthy, filling foods, and then enjoy the occasional sweet treat, if that’s what you’re craving. (You can also monitor your sugar intake by checking the package’s nutrition label and looking for the line labeled “added sugar,” which is a relatively new addition to the label, notes theU.S. Food and Drug Administration.)
“Treating yourself with food is part of normal eating and can be healthy once in a while,” says Christy Brissette, RDN, the Chicago-based president of80 Twenty Nutrition.
One easy way to indulge while keeping your health goals on track? Opt for sweets that hit the spot but also offer nutrition.
“Anytime you can add in some vitamins, minerals, andantioxidantsby adding fruit, whole grains, nuts, and seeds to your desserts, you’re improving your diet,” says Brissette. “Eating should be fun, not a source of more stress!”
These 10 registered dietitian–approved desserts are nutritious and simple to bake, so you can easily whip them up next time you need to bring a little sweetness to your day.
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How to Cook It: Flourless Chocolate Cake
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to cook a flourless chocolate cake using olive oil to add heart-healthy monounsaturated fats and antioxidant rich dark chocolate. Try this gluten-free dessert everyone can enjoy!
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Chickpea Cookie Dough
Who doesn’t love to sneak a little cookie dough from the bowl? If that sounds a lot like you, here’s some good news: You can eat this chocolate chip cookie dough without worrying about a stomachache, because there’s no egg or flour.
The recipe, fromDawn Jackson Blatner, RDN, who’s based in Chicago, trades eggs for chickpeas, which offer not only protein — 14.7 g per cup — but also a hearty helping offiber. One can of drained chickpeas provides 16.2 g of fiber, making it an excellent source of the nutrient, according to theU.S. Department of Agriculture (USDA).
“The recipe calls for canned chickpeas and peanut butter, two classic pantry staples,” says Blatner. “Plus they’re no-bake —just eat it like cookie dough!” Each ball has 1 g of fiber and 2 g of protein, Blatner notes.
Nutrition per serving (serves 24): 60 calories, 4.5g total fat (1g saturated fat), 2g protein, 6g carbs, 1g fiber, 1g sugar (0g added sugar), 80 milligrams (mg) sodium
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Almond Chocolate Mug Cake
There’s nothing cozier than curling up with a mug of something warm — especially when that mug is filled with cake! Unlike other mug cake recipes that may use premade mixes filled with iffy processed ingredients, this recipe from blogger Monique Cormack, who’s based in Sydney and is the founder ofNourish Every Day, is made with simple, wholesome ingredients. Think almond meal, maple syrup, cacao powder, andextra-virgin olive oil(a heart-healthier choice than butter, according to theAmerican Heart Association). The almond meal, which is essentially groundalmonds, ups the recipe’s protein count, and the egg further increases the protein offered. One mug cake has 13 g of protein, according to Cormack.
But the sweet perks don’t end there: It has 5 g of fiber and 3 mg of iron, making it a good source of these nutrients, so you’re definitely not eating empty calories with this comforting dessert. And it’s ready in minutes, thanks to nifty microwave cooking.
Nutrition per serving (serves 1): 348 calories, 25g total fat (4g saturated fat), 13g protein, 23g carbs, 5g fiber, 13g sugar, 229mg sodium
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59
Almond Joy Coconut Macaroons
Feeling nostalgic for your favorite classic treats? This macaroon recipe from Kaleigh McMordie, RDN, who’s based in Lubbock, Texas, and is the founder ofLively Table, offers a healthier twist on Almond Joy candy bars.
Her dessert philosophy? “Eat it, but make sure it’s worth it.” To her, homemade is almost always worth it. “Homemade desserts tend to be healthier, since they don’t need anything to make them shelf-stable for a certain period of time,” says McMordie.
Her recipe reflects exactly that. None of the ingredients are complicated or will require you to scour grocery store aisles —you’ll need shreddedcoconut, egg whites,dark chocolate, and almonds (plus a few others).
Dark chocolate specifically may confer health benefits, helping to keep the heart healthy and type 2 diabetes at bay, suggests anarticle published in June 2017 inFrontiers in Immunology. The possible reason? Its polyphenols, natural compounds in whole foods that offer anti-inflammatory and antioxidant effects associated with a reduced risk of chronic disease.Harvard T.H. Chan School of Public Health recommendsopting for a bar made with at least 70 percent cacao. In other words, this is a dessert you can feel good about indulging in.
Nutrition per serving (serves 15): 129 calories, 7.9g total fat (5.6g saturated fat), 1.6g protein, 13.5g carbs, 1.3g fiber, 11.6g sugar, 196mg sodium
Dark Chocolate Avocado Brownies: Healthy Dessert Recipe
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make avocado brownies.
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Chocolate Pistachio Truffles
Can’t make it to your favorite candy shop? Try whipping up this simple truffle treat from Brissette. These sweet —and nutritious — bites contain only four ingredients: shelled pistachios, raw cacao, 100 percent pure maple syrup,and vanilla extract.
“The nuts contain the power trio of protein, fiber, and healthy fats, which help you feel more satisfied and full longer,” says Brissette. According to theUSDA, an ounce (oz) of pistachios without the shells offers 6 g of protein, 2.9 g of fiber, 7 g of monounsaturated fat, and 3.8 g of polyunsaturated fat.
Plus, these mini treats take only five minutes to make. Talk about an easy way to get your treat fix.
Nutrition per serving (serves 18; 1 truffle per serving): 55 calories, 4g total fat (0.5g saturated fat), 2g protein, 4g carbs, 1g fiber, 2g sugar (1.3g added sugar), 18mg sodium
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Grilled Peaches With Honey Ricotta
While eating a straight-up peach is a taste sensation on its own, you can get a little more creative with this super simple grilled peach recipe from Sarah Gold Anzlovar, RDN, who’s based in Boston and is the founder ofSarah Gold Nutrition. “If you aren’t able to get outside to grill, there are oven directions as well,” says Anzlovar.
Peaches provide not only fiber (2.25 g in a medium peach,per the USDA) but also 10 mg ofvitamin C, which can help your body fight free radicals and “is also vital to your body’s healing process,” according to theMayo Clinic. They also contain a small amount ofvitamin A, which may help boost your immunity, the Mayo Clinic notes.
While you can swap inGreek yogurtforricotta(both provide energizing protein, per the USDA), the ricotta cheese does make this dish feel a little more indulgent — just what you need to bring a little slice of summer to your day.
Nutrition per serving (serves 4): 129 calories, 6g total fat (2.7g saturated fat), 4.9g protein, 17g carbs, 2.2g fiber, 14g sugar (1.4g added sugar), 26mg sodium
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Cherry Coconut Yogurt Bites
If you live somewhere that’s known for its high temperatures, chances are you’re looking for a dessert that will cool you down. Enter: these cherry yogurt bites from Natalie Rizzo, RDN, who’s based in New York City and is the founder ofGreenletes.
The refreshing treats, which taste like a chilled cheesecake, are so easy to make —seriously, just five minutes —and with just four ingredients, there’s really no reason not to whip them up. All you need is half a cup of cherries, coconut flavored Greek or skyr yogurt, maple syrup or agave sweetener, and shredded coconut.
Rizzo notes you’re getting antioxidants from the cherries in each one, and you’ll also score other vitamins and minerals, like vitamin C andcalcium. One cup of raw, pitted sweet cherries provides 10.8 mg of vitamin C, according to theUSDA.
To prepare them, puree the cherries and mix the yogurt and maple syrup in a bowl. Then spoon the yogurt into a muffin tin, add cherries and more yogurt, and sprinkle with coconut. Freeze, and voilà — they’re ready to eat! According to Rizzo, you’ll get 1 g of fiber (thanks primarily to the cherries), and 5 g of protein in just one little frozen bite.
Nutrition per serving (serves 5): 80 calories, 1g total fat (1g saturated fat), 5g protein, 14g carbs, 1g fiber, 12g sugar, 25mg sodium
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Cocoa Coconut Chia Pudding
By now you’ve probably heard ofchia seeds, and there’s a good reason why you’ll want to stock up on this pantry staple. “Chia seeds are full of fiber, protein, and even omega-3 fatty acids, so mixing them in with antioxidant-rich cocoa powder is a powerful combination,” says Ginger Hultin, RDN, who’s based in Seattle and is the founder ofChampagne Nutrition.
According to the USDA, one tablespoon (tbsp) of chia seeds provides 4 g of fiber, along with 2 g of protein.
This recipe offers a tasty way to reap the benefits of these super seeds. You can think of it as a souped-up take on classic chocolate pudding. It makes for a great dessert dip for apple or pear slices, too. Plus, like the other desserts, it’s all about simplicity.
“These arevegan-andvegetarian-friendly and can be made in a matter of minutes. They set overnight, so they’re very hands-off,” Hultin adds.
Nutrition per serving (serves 5): 129 calories, 7g total fat (2.1g saturated fat), 3g protein, 16g carbs, 6.6g fiber, 6.7g sugar, 18mg sodium
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Peanut Butter, Raspberry, and Almond Butter Cups
Speaking of classic dessert nostalgia, peanut butter cups take the top place on many people’s list. While the heavily processed kind does solve a sugar craving, it’s not exactly what you’d consider “healthy.” With this healthier take on the cups from Mascha Davis, RDN, a nutritionist in Los Angeles, founder ofNomadista Nutrition by Mascha Davis, and author of Eat Your Vitamins, you’ll get so much more than chocolate and a small dose of sugary peanut butter.
All it requires? Take two (preferably dark chocolate) peanut butter cups (ideally a low-sugar variety —she likes Lily’s Sweets) and top them with 1 tbsp of almond butter and four raspberries, for one serving. That’s all there is to it!
That tablespoon of almond butter gets you 3.4 g of proteinper the USDA,and 1.7 g of fiber.
And those tart-and-sweet raspberries are alsopacked with fiber, per the Mayo Clinic.One cup provides 8 g — making these berries excellent fiber source.
Only one word of warning: Your hands may get a little messy when indulging in this decadent treat!
Nutrition per serving (serves 1): 241 calories, 20g total fat (7g saturated fat), 7g protein, 18g carbs, 6g fiber, 2g sugar, 86mg sodium
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No-Bake Chocolate Chip Oat Cookies
Have a bag ofoatsin your cabinet and don’t know what to do with them? Here’s the solution: This easy cookie recipe from Malina Malkani, RDN, of Rye, New York, the creator ofSolve Picky Eating, features oats as a key ingredient.
Oats often receive high praise from nutritionists because they contain a fiber called beta-glucan, which can create a feeling of fullness and even suppress appetite,according to Harvard T.H. Chan School of Public Health. A 1-cup serving of raw oats provides 14.5 g of fiber, making them an excellent source, notes theUSDA.
Past researchshows that oats may also be helpful in preventing cardiovascular disease. So there are a number of good reasons you’ll want to bake (or in this case,no-bake) with them.
The peanut butter in the cups gives you a bit of extra protein. But the secret ingredient?Flaxseed, which also ups the cookie’s fiber count and helps with digestion, according to theMayo Clinic. TheUSDAnotes that 2 tbsp of flaxseed offers 6 g of fiber.
Nutrition per cookie (makes 16): 218 calories, 15g total fat (4.1g saturated fat), 6.7g protein, 17g carbs, 3g fiber, 10g sugar (8.4g added sugar), 105mg sodium
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Frozen Yogurt With Fresh Mix-Ins
Next time you’re craving frozen yogurt, skip the trip to your local frozen yogurt shop and try this healthy, DIY version of the dessert instead.
The super simple recipe, from Meredith Hedberg, RDN, withLemond Nutritionin Plano, Rockwall, and Lubbock, Texas, contains just Greek vanilla yogurt, a fruit of your choice (like blackberries),plus your favorite good-for-you toppings (like pumpkin seeds or chopped almonds — both ways to get more protein,according to Harvard Health Publishing).
The yogurt delivers about 14 g of protein per 5.3 oz servingaccording to the USDA, along with 159 mg of bone-strengthening calcium (making it a good source) — and it’s best to get calcium from food sources, according to theCleveland Clinic. The fruitgives you extra fiber, plus vitamins and minerals such as vitamin C andpotassium, per theUSDA.
Another perk of this chilly treat? It takes virtually no prep time and is ready in an hour’s notice, says Hedberg. Just load a Tupperware container or fun molds (she usedpineapple shapes) with the yogurt and mix-ins, then layer on toppings and freeze. When it’s ready, serve yourself a scoop (or a small shape), sit back, cool off, and enjoy — you deserve it.
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