15 Low-Calorie Desserts recipes: No Blood Sugar Spikes

Discover delicious, low-calorie desserts that won’t spike your blood sugar levels. These desserts are perfect for people on a diet or people with diabetes.

Desserts are one of the most common types of foods that cause blood sugar spikes. There are a few reasons for this. First, desserts usually consist of high-calorie foods combined with carbohydrates, such as sugars and flour. These complex carbohydrates quickly enter your bloodstream and cause a sharp rise in blood sugar levels. Second, many desserts are high in fat. This raises your blood lipid levels, which can also lead to a spike in blood sugar.

which sweets are the lowest in calories?

Sweets that are lower in calories often have ingredients that are less processed, include natural sweeteners in moderation, and may incorporate healthier fats. Here are some examples of sweets that tend to be lower in calories:

• Fresh Fruit: Naturally sweet and low in calories, fruits like berries, melons, and citrus can be enjoyed on their own or in simple fruit salads.
• Dark Chocolate: Dark chocolate with a high cocoa content (70% or higher) tends to be lower in sugar and can satisfy your sweet tooth with fewer added calories.
• Homemade Popsicles: Make your popsicles using pureed fruits or yogurt with minimal added sweeteners.
• Greek Yogurt with Honey: A serving of plain Greek yogurt drizzled with a bit of honey and topped with fresh fruit or a sprinkle of nuts can be a satisfying, lower-calorie dessert.
• Rice Cakes with Nut Butter: Opt for whole-grain rice cakes with a thin layer of almond or peanut butter for a sweet and crunchy treat.
• Frozen Grapes: Frozen grapes make a refreshing and sweet snack with minimal calories.
• Chia Seed Pudding: Make a chia seed pudding using almond milk and sweeten it with a small amount of maple syrup or honey.
• Angel Food Cake: This type of cake is lower in fat and calories compared to traditional cakes. Pair it with fresh fruit for a light dessert.

Remember that portion control plays a significant role in managing calorie intake. Also, individual dietary needs and preferences can vary, so it’s essential to choose sweets that align with your health goals and dietary restrictions.

Best Low-Calorie Desserts Recipes

1. Greek Yogurt Brownies (91 Calories)

The Ingredients

• All-purpose flour: To add even more whole grains and fiber to these brownies, I used white whole wheat all-purpose flour. Regular AP flour functions equally well.
• Choose your preferred granulated sweetener; you can use any sugar-free option. Since erythritol and monk fruit sweeteners have the closest flavor and texture to white sugar, I prefer to use them instead.
• Cocoa Powder: Powdered cocoa without sweeteners. Make sure the brand you choose has no extra fat. Use dark cocoa powder for more flavor.
• Baking soda: Adds lift and keeps the brownies cohesive.
• Adding salt enhances the sweetness!
• A need for any baked dish or dessert is vanilla extract!
• Plain yogurt or vanilla yogurt without added fat can be substituted. My favorites are coconut vanilla yogurt and Greek yogurt without dairy.
• Chocolate: Before adding the chocolate to the recipe, it will be melted and blended into the yogurt. This is the trade secret for keeping brownies incredibly fudgy and gooey!
• Almond milk without sugar added: low in calories, though you can substitute water if you’d rather.
• Chocolate Chips: Not necessary, but strongly suggested for an extra dose of chocolate flavor.

The Instructions

In a mixing bowl, add your dry ingredients and mix well. Melt your chocolate, before whisking in your yogurt and vanilla extract. Combine the two, before slowly adding in the milk or water. Mix until just combined. If using chocolate chips, fold through at the end. Transfer to an 8 x 8-inch pan and bake at 180C/350F for 30 minutes, or until a toothpick comes out clean.

2. Peanut Butter Protein Blondies (55 Calories)

The Ingredients

• High-protein blondies require vanilla protein powder, which also serves as a major “sugar” substitute. Details can be found here, below.
• Powdered peanut butter, or peanut butter powder. If you want a sugar-free version, I suggest Lakanto (you can get a discount by using the code HAYLSKITCHEN). You may also use the one from PbFit.
• Either standard all-purpose flour or whole wheat pastry flour
• 1:1 Zero Calorie Sugar Substitute: To maintain this dish sugar-free, I use Lakanto (use code HAYLSKITCHEN to receive an additional discount).

• Since non-fat Greek yogurt adds moisture and more protein, it helps keep this high-protein, low-calorie protein blondies oil-free.
• Almond milk or conventional milk?
• Making Soda
• Smooth Peanut Butter

Instructions:

• Preheat your oven to 350°F (175°C) and grease an 8×8-inch (20×20 cm) baking pan.
• In a large mixing bowl, combine the peanut butter, honey (or maple syrup), eggs, and vanilla extract. Mix until well combined.
• In a separate bowl, whisk together the vanilla protein powder, almond flour, baking soda, and salt.
• Gradually add the dry ingredients to the wet ingredients, mixing well after each addition. If you’re using chocolate chips or nuts, fold them into the batter.
• Pour the batter into the prepared baking pan and spread it evenly.
• Bake in the preheated oven for 20-25 minutes or until the edges are golden brown and a toothpick inserted into the center comes out clean.
• Allow the blondies to cool in the pan for about 15 minutes, then transfer them to a wire rack to cool completely before cutting them into squares.

3. 2 Ingredient Fluff Cake (120 Calories)

Ingredients:

• 1 box (about 16 ounces) of angel food cake mix
• 1 can (about 20 ounces) of crushed pineapple in juice (do not drain)

Instructions:

• Preheat your oven to 350°F (175°C).
• In a large mixing bowl, combine the angel food cake mix and the entire can of crushed pineapple with its juice. Stir until well combined.
• Pour the mixture into an ungreased 9×13-inch baking pan.
• Bake in the preheated oven for 25-30 minutes or until the top is golden brown and the cake springs back when lightly touched.
• Remove the cake from the oven and allow it to cool completely in the pan.
• Once the cake is cool, you can cut it into squares and serve.

4. Healthy Chocolate Cake

Ingredients:

• 1 cup whole wheat flour
• 1/4 cup unsweetened cocoa powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup unsweetened applesauce
• 1/2 cup plain Greek yogurt
• 1/4 cup honey or maple syrup
• 2 large egg whites
• 1 teaspoon vanilla extract
• 1/2 cup hot water or brewed coffee

Instructions:

• Preheat your oven to 350°F (175°C). Grease and flour an 8-inch round cake pan.
• In a medium bowl, whisk together the whole wheat flour, cocoa powder, baking soda, baking powder, and salt.
• In another bowl, combine the applesauce, Greek yogurt, honey (or maple syrup), egg whites, and vanilla extract. Mix until well combined.
• Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
• Add the hot water or coffee to the batter and stir until smooth. The batter will be thin, but that’s okay.
• Pour the batter into the prepared cake pan.
• Bake in the preheated oven for 20-25 minutes or until a toothpick inserted into the center comes out clean.
• Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely.

5. 4-ingredient Raspberry Sorbet

Ingredients:

• 4 cups frozen raspberries
• 1/2 cup powdered sugar (adjust to taste)
• 1 tablespoon lemon juice
• 1/2 cup water

Instructions:

• Prepare the Raspberries:
  • If you haven’t already, freeze fresh raspberries until they are solid.
• Blend the Ingredients:
  • In a blender or food processor, combine the frozen raspberries, powdered sugar, lemon juice, and water.
• Blend Until Smooth:
  • Blend the ingredients until you achieve a smooth and creamy consistency. You may need to stop and scrape down the sides of the blender or food processor a few times.
• Taste and Adjust:
  • Taste the sorbet mixture and adjust the sweetness or tartness by adding more powdered sugar or lemon juice if needed. Blend again if you make adjustments.
• Serve or Freeze:
  • You can serve the sorbet immediately for a softer texture, or transfer it to a lidded container and freeze for a few hours for a firmer consistency.
• Garnish (Optional):
  • Garnish the sorbet with fresh raspberries or a sprig of mint before serving, if desired.
• Enjoy:
  • Scoop the raspberry sorbet into bowls or cones and enjoy!

6. Healthy Chocolate Fruit Dip

Ingredients:

• 1/2 cup plain Greek yogurt
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons honey or maple syrup (adjust to taste)
• 1/2 teaspoon vanilla extract

Instructions:

• Mix Ingredients:
  • In a bowl, combine the plain Greek yogurt, unsweetened cocoa powder, honey (or maple syrup), and vanilla extract.
• Whisk Until Smooth:
  • Whisk the ingredients together until you achieve a smooth and well-combined consistency.
• Adjust Sweetness:
  • Taste the dip and adjust the sweetness by adding more honey or maple syrup if needed.
• Chill (Optional):
  • For a slightly thicker and colder dip, you can refrigerate the mixture for about 30 minutes before serving.
• Serve:
  • Transfer the chocolate fruit dip to a serving bowl.
• Enjoy:
  • Serve the dip with an assortment of fresh fruit such as strawberries, apple slices, bananas, or any other fruit of your choice.

7. Healthy Edible Cookie Dough (200 Calories)

Ingredients:

• 1 cup chickpeas, cooked and drained
• 2 tablespoons almond butter or peanut butter (unsweetened)
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1/3 cup dark chocolate chips or chunks (use sugar-free or low-sugar options for a lower-calorie version)

Instructions:

• Prepare Chickpeas:
  • Rinse and drain the chickpeas thoroughly.
• Blend Ingredients:
  • In a food processor, combine the chickpeas, almond butter or peanut butter, honey or maple syrup, vanilla extract, and salt.
• Blend Until Smooth:
  • Blend the ingredients until you achieve a smooth and creamy consistency. You may need to stop and scrape down the sides of the food processor to ensure everything is well-mixed.
• Stir in Chocolate Chips:
  • Transfer the blended mixture to a bowl and stir in the dark chocolate chips or chunks.
• Chill (Optional):
  • For a firmer texture, you can refrigerate the edible cookie dough for about 30 minutes before serving.
• Serve:
  • Scoop the edible cookie dough into small portions and enjoy!

8. Sugar-free Banana Popsicle (42 Calories)

Ingredients:

• 3 ripe bananas
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1 teaspoon vanilla extract
• Optional: A squeeze of fresh lemon juice (to prevent browning)

Instructions:

• Peel and Slice Bananas:
  • Peel the ripe bananas and slice them into small pieces.
• Blend Ingredients:
  • In a blender, combine the banana slices, unsweetened almond milk, and vanilla extract. Blend until smooth.
• Optional Lemon Juice:
  • If you want to prevent the bananas from browning, add a squeeze of fresh lemon juice to the blender and blend again.
• Pour into Popsicle Molds:
  • Pour the banana mixture into popsicle molds. If you don’t have molds, you can use small paper cups and insert popsicle sticks.
• Freeze:
  • Place the popsicle molds in the freezer and let them freeze for at least 4-6 hours, or until solid.
• Enjoy:
  • Once the banana popsicles are fully frozen, remove them from the molds and enjoy!

9. Protein Peanut Butter Cups (92 Calories)

Ingredients:

• 1/2 cup powdered peanut butter (reconstituted with water according to package instructions)
• 1/4 cup vanilla protein powder
• 2 tablespoons coconut flour
• 2 tablespoons unsweetened almond milk (or any milk of your choice)
• 1-2 tablespoons powdered sweetener of your choice (adjust to taste)
• A pinch of salt
• 4 oz (about 1/2 cup) dark chocolate chips or chopped dark chocolate (at least 70% cocoa)

Instructions:

• Prepare Peanut Butter Filling:
  • In a bowl, mix the reconstituted powdered peanut butter, vanilla protein powder, coconut flour, almond milk, powdered sweetener, and a pinch of salt. Adjust sweetness to your liking.
• Shape Filling:
  • Divide the peanut butter mixture into small portions and shape them into discs that will fit into your cupcake liners.
• Melt Chocolate:
  • In a microwave-safe bowl or using a double boiler, melt the dark chocolate until smooth.
• Line Muffin Tin:
  • Line a muffin tin with cupcake liners.
• Layer Chocolate and Filling:
  • Spoon a small amount of melted chocolate into the bottom of each cupcake liner. Place a peanut butter disc on top, and then cover it with more melted chocolate.
• Freeze:
  • Place the muffin tin in the freezer and let the peanut butter cups set for at least 20-30 minutes or until firm.
• Enjoy:
  • Once set, remove the peanut butter cups from the muffin tin and enjoy!

10. Low Calorie Cookies (100 Calories)

Ingredients:

• 1 cup rolled oats
• 1/2 cup whole wheat flour
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 2 tablespoons coconut oil (melted)
• 1/4 cup honey or maple syrup
• 1 large egg
• 1 teaspoon vanilla extract
• 1/4 cup dark chocolate chips or chopped nuts (optional)

Instructions:

• Preheat the Oven:
  • Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
• Mix Dry Ingredients:
  • In a bowl, combine the rolled oats, whole wheat flour, baking soda, and salt.
• Combine Wet Ingredients:
  • In another bowl, whisk together the melted coconut oil, honey or maple syrup, egg, and vanilla extract until well combined.
• Combine Wet and Dry Ingredients:
  • Add the wet ingredients to the dry ingredients and mix until just combined. If desired, fold in dark chocolate chips or chopped nuts.
• Form Cookies:
  • Drop rounded tablespoons of cookie dough onto the prepared baking sheet, spacing them apart.
• Bake:
  • Bake in the preheated oven for 10-12 minutes or until the edges are golden brown.
• Cool:
  • Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
• Enjoy:
  • Enjoy your low-calorie cookies with a cup of tea or coffee!

11. Low-Fat Apple Cake (137 Calories)

Ingredients:

• 2 cups peeled and finely chopped apples (such as Granny Smith)
• 1 cup unsweetened applesauce
• 1/2 cup plain non-fat Greek yogurt
• 1/4 cup honey or maple syrup
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• Optional: 1/2 cup chopped nuts (e.g., walnuts or pecans)

Instructions:

• Preheat the Oven:
  • Preheat your oven to 350°F (175°C). Grease and flour a 9×9-inch (23×23 cm) square baking pan.
• Prepare Apples:
  • Peel and finely chop the apples. You can use a food processor for a finer texture.
• Mix Wet Ingredients:
  • In a large bowl, combine the chopped apples, applesauce, Greek yogurt, honey or maple syrup, eggs, and vanilla extract. Mix well.
• Combine Dry Ingredients:
  • In a separate bowl, whisk together the flour, baking powder, baking soda, cinnamon, and salt.
• Combine Wet and Dry Mixtures:
  • Gradually add the dry ingredients to the wet ingredients, mixing until just combined. If using, fold in the chopped nuts.
• Bake:
  • Pour the batter into the prepared baking pan and spread it evenly. Bake in the preheated oven for 35-40 minutes or until a toothpick inserted into the center comes out clean.
• Cool:
  • Allow the cake to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.
• Slice and Serve:
  • Once the cake is fully cooled, slice it into squares and serve.

12. Vegan Chocolate Pudding (90 Calories)

Ingredients:

• 1 ripe avocado, peeled and pitted
• 1/4 cup unsweetened cocoa powder
• 1/4 cup maple syrup or agave nectar
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon salt
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• Optional: Fresh berries or sliced banana for topping

Instructions:

• Blend Avocado:
  • In a blender or food processor, blend the ripe avocado until smooth.
• Add Cocoa Powder and Sweetener:
  • Add the unsweetened cocoa powder, maple syrup (or agave nectar), vanilla extract, and salt to the blender with the avocado.
• Blend Again:
  • Blend the ingredients until well combined and smooth. Scrape down the sides of the blender or food processor as needed.
• Add Plant-Based Milk:
  • With the blender running, gradually add the unsweetened almond milk (or your chosen plant-based milk) until you achieve a creamy pudding consistency.
• Adjust Sweetness:
  • Taste the pudding and adjust the sweetness by adding more maple syrup or agave nectar if needed.
• Chill:
  • Transfer the chocolate pudding to individual serving bowls or glasses and refrigerate for at least 1-2 hours to allow it to set.
• Top and Serve:
  • Before serving, you can top the pudding with fresh berries or sliced banana for added flavor and texture.
• Enjoy:
  • Serve chilled and enjoy your low-calorie vegan chocolate pudding!

13. Light Strawberry Ice Cream (90 Calories)

Ingredients:

• 2 cups frozen strawberries (unsweetened)
• 1 cup plain non-fat Greek yogurt
• 1/4 cup honey or maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• Optional: A squeeze of fresh lemon juice

Instructions:

• Prepare Strawberries:
  • Wash and hull the strawberries. Freeze them until solid.
• Blend Ingredients:
  • In a blender or food processor, combine the frozen strawberries, Greek yogurt, honey or maple syrup, vanilla extract, and a squeeze of fresh lemon juice if desired.
• Blend Until Smooth:
  • Blend the ingredients until you achieve a smooth and creamy consistency. You may need to stop and scrape down the sides of the blender or food processor a few times.
• Taste and Adjust:
  • Taste the ice cream mixture and adjust the sweetness by adding more honey or maple syrup if needed.
• Chill (Optional):
  • For a firmer texture, you can transfer the mixture to a lidded container and freeze for a few hours.
• Serve:
  • Scoop the strawberry ice cream into bowls or cones and enjoy!

14. High-Protein Oatmeal Cream Pies (145 Calories)

Ingredients:

For Oatmeal Cookies:

• 1 cup rolled oats
• 1/2 cup oat flour (blend rolled oats to make oat flour)
• 1/4 cup vanilla protein powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 tablespoons coconut oil, melted
• 1/4 cup unsweetened applesauce
• 1/4 cup honey or maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• 1/4 cup almond milk (or any milk of choice)
• 1/4 cup raisins or chopped dried fruit (optional)

For Protein Filling:

• 1/2 cup Greek yogurt (plain, non-fat)
• 2 tablespoons vanilla protein powder
• 1-2 tablespoons honey or maple syrup (adjust to taste)
• 1/2 teaspoon vanilla extract

Instructions:

For Oatmeal Cookies:

• Preheat Oven:
  • Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
• Mix Dry Ingredients:
  • In a bowl, combine rolled oats, oat flour, vanilla protein powder, baking soda, and salt.
• Combine Wet Ingredients:
  • In another bowl, whisk together melted coconut oil, applesauce, honey or maple syrup, vanilla extract, and almond milk.
• Combine Wet and Dry Mixtures:
  • Gradually add the wet ingredients to the dry ingredients, mixing until just combined. Fold in raisins or chopped dried fruit if using.
• Form Cookies:
  • Drop rounded tablespoons of cookie dough onto the prepared baking sheet. Flatten each cookie slightly with the back of a spoon.
• Bake:
  • Bake in the preheated oven for 10-12 minutes or until the edges are golden brown. Allow cookies to cool completely.

For Protein Filling:

1. Prepare Filling:
   • In a bowl, combine Greek yogurt, vanilla protein powder, honey or maple syrup, and vanilla extract. Mix until smooth.
2. Assemble Cream Pies:
   • Once cookies are completely cooled, spread a generous amount of the protein filling on the flat side of one cookie and top with another cookie to form a sandwich.
3. Enjoy:
   • Enjoy your high-protein oatmeal cream pies!

15. Healthy Cheesecake (93 Calories)

Ingredients:

For the Crust:

• 1 cup almond flour
• 2 tablespoons coconut oil, melted
• 1 tablespoon honey or maple syrup

For the Filling:

• 2 cups Greek yogurt (plain, non-fat)
• 8 oz (about 1 cup) low-fat cream cheese, softened
• 1/2 cup honey or maple syrup
• 2 large eggs
• 1 tablespoon cornstarch or arrowroot powder
• 1 teaspoon vanilla extract
• Zest of one lemon (optional)

For Topping (optional):

• Fresh berries or a fruit compote

Instructions:

For the Crust:

• Preheat Oven:
  • Preheat your oven to 325°F (163°C).
• Mix Crust Ingredients:
  • In a bowl, combine almond flour, melted coconut oil, and honey or maple syrup.
• Press into Pan:
  • Press the mixture into the bottom of a greased or lined 9-inch (23 cm) pie or springform pan.
• Bake:
  • Bake the crust for about 10 minutes or until it’s set and slightly golden. Allow it to cool while preparing the filling.

For the Filling:

• Prepare Filling:
  • In a large bowl, beat together Greek yogurt, softened cream cheese, honey or maple syrup, eggs, cornstarch or arrowroot powder, vanilla extract, and lemon zest (if using) until smooth.
• Pour Over Crust:
  • Pour the filling over the cooled crust.
• Bake:
  • Bake in the preheated oven for 30-35 minutes or until the center is set and the edges are lightly browned.
• Cool and Chill:
  • Allow the cheesecake to cool in the pan, then refrigerate for at least 4 hours or overnight for best results.
• Top and Serve:
  • Before serving, top with fresh berries or a fruit compote if desired.
• Enjoy:
  • Enjoy your healthier, low-calorie cheesecake!

FAQs