If you’re a snacker with a sweet tooth, consider added-sugar-free options like matcha superfood energy bites or a yogurt parfait.
While having added sugar here and there is perfectly OK, consuming too much added sugar is associated with a variety of negative health effects, such as increasing the risk of developing:
- obesity
- type 2 diabetes
- cardiovascular disease
- certain cancers
It may also negatively impact the health of your teeth.
While you don’t have to completely eliminate it from your diet, the following recipes are snacks that all contain 0 grams (g) of added sugar.
If you’re a fan of pizza rolls, make this easy, low calorie swap. These pizza bites are made with just five ingredients: zucchinis, cooking spray, tomato pasta sauce, Italian seasoning, and shredded Italian cheese blend.
If you are using store-bought tomato pasta sauce, be sure to check the nutrition labels. Many brands of pasta sauce contain added sugars.
It contains just 189 calories per serving while boasting 14 g of protein.
The picture of this recipe depicts olives as a topping. Not a fan of olives? Don’t worry; these pizza bites are highly customizable. Some other toppings you could add include pepperoni slices, onions, diced bell peppers, and red pepper flakes.
Yes, matcha can also be used in food! These no-bake energy bites get their sweetness from the dates. They also contain pecans, shredded coconut, coconut oil, and protein powder. They’re ideal for taking on the go.
Ensure you are using unsweetened shredded coconut and a protein powder with no added sugar, as both of these ingredients may contain sugar. The exact nutritional content may vary depending on the protein powder used.
If you have any extra servings, they can be individually wrapped or stored in an airtight container in the refrigerator for up to 1 week or frozen for up to 3 months. You can easily double or triple this recipe to meal prep.
If you enjoy charcuterie boards and having a little bit of everything, you’ll love this deli board bento. This particular board includes meats and cheeses (sliced Monterey jack cheese, turkey sandwich meat, and sliced ham) along with pickle slices and Dijon mustard for dipping.
It is important to note that this recipe is high in sodium, with 1,460 milligrams (mg) per serving. To reduce this amount, choosing low sodium deli cuts or low sodium cheeses, as well as fresh vegetable sticks instead of pickles, can help lower the sodium content of this snack.
You don’t have to use the exact meats and cheeses called for in this recipe; your preferred cheeses and deli meats can be substituted here. Please note that this will alter the nutritional content of the final dish.
Yogurt parfaits are a great snack option that can be made with zero added sugar — just ensure you use a yogurt without added sugar, as many varieties contain some amount.
This particular recipe calls for just three ingredients: plums, Greek yogurt, and sliced almonds. Sliced kiwis are a great addition here if you are looking to add a little more volume to this dish.
This recipe is highly customizable; if you’re not a fan of plums and kiwis or don’t have them on hand, you can use your favorite fruits or any other fruit you have available. Note that this will alter the nutritional content of the final dish.
If you are making fruit substitutions, avoid canned fruit in syrup, as it contains a high amount of added sugars. Fresh and frozen fruits contain no added sugars.
Cottage cheese can be a controversial ingredient for many reasons, including its flavor or texture. This particular recipe calls for smoked paprika, lemon juice, salt, and pepper to be added to the cottage cheese.
If you don’t enjoy the flavor, you may consider adding more seasonings, such as red pepper flakes, garlic powder, and onion powder. If you don’t enjoy the texture, you may consider broiling the cottage cheese to create a browned top.
It is also important to note that this recipe is high in sodium. To reduce the sodium content, you may consider using a low sodium cottage cheese and leaving out the additional pinch of salt.
Many premade smoothies contain added sugar, but this recipe does not. It contains cucumber, avocado, pineapple, spinach, protein powder, fresh mint, and coconut water.
Some coconut water brands and protein powders may contain added sugar, so be sure to choose brands without any added sugar.
Pineapples contain
When making smoothies generally, check items that may contain added sugars: canned fruits and some milks may have added sugar.
This deviled egg recipe replaces mayonnaise with dairy-free yogurt; however, if you can tolerate dairy, you could use unflavored Greek yogurt if desired.
Each serving contains 270 calories and just 3 g of carbs. It also has a whopping 21 g of protein, which is sure to keep you feeling full long after you eat them.
If you were ever on the kale chip wave, you’ll love this recipe. Chickpeas are delicious in salads and hummus, but you can also eat them on their own. This simple recipe calls for olive oil, chickpeas, Parmesan, and a few seasonings.
With nearly 5 grams of fiber and 7 grams of protein per serving, this snack can be a filling alternative when you’re craving chips or other salty foods.
It wouldn’t be a sugar-free snack roundup without a mention of the classic hummus. This recipe adds a twist with the addition of sriracha.
Chickpeas are a cost-effective source of protein, with each serving of this hummus containing 7.5 g of protein and just 233 calories. The compounds it contains are also associated with a decreased risk of cardiovascular disease and type 2 diabetes.
It’s easy to make your own hummus — all of the ingredients come together in a blender, and it is served with celery sticks. You may also consider bell pepper slices or broccoli for dipping.
There are plenty of snack options without added sugar, including several sweet options. Many options are also low in calories while being satiating due to their high protein or fiber content.
The next time you’re feeling the urge to eat something sweet, consider a recipe from this list.