Desserts are often seen as indulgent treats that can hinder weight loss efforts, but this doesn’t have to be the case. Healthy desserts, made with nutritious ingredients, can satisfy your sweet cravings while supporting your weight loss goals. By incorporating natural sweeteners, fiber-rich fruits, and healthy fats, these desserts can provide essential nutrients and keep you feeling full and satisfied.
We spoke with various health experts who revealed to us a list of dessert options that won’t contribute to extra inches around your waistline. They shared that some of the best options are coconut chia popsicles, avocado and cocoa mousse, goji berries, and many more. Keep reading to discover all seven and why they are so good for you!
1. Coconut Chia Popsicles
It's the perfect season for some popsicles, so you'll definitely want to tuck this idea into your pocket now that the warmer months are here. Dietitian Catherine Gervacio recommends trying out some coconut chia seed popsicles, which are delicious, refreshing, and so good for you.
"Coconut is a flavorful and creamy ingredient for a popsicle and it will certainly go well with chia seeds," she says. She points out that the coconut is rich in important healthy fats, while chia seeds pack in fiber. "This fat-fiber combination lowers the impact of blood sugar as it takes a longer time to digest."
And if you want to add a bit of sweetness, she has some extra advice: "This dessert is already flavorful, but adding non-caloric sweetener for this won’t hurt." Just be sure to stay away from refined sugar; it's no secret that consuming too much can lead to many health issues, including weight gain.
2. Avocado and Cocoa Mousse
Avocados are high in monounsaturated fats, which are heart-healthy fats that can help reduce bad cholesterol levels. These fats also promote satiety, helping you feel full and satisfied, which can prevent overeating.
"I like this dessert because it gives a chocolatey flavor without the added sugar," Gervacio says. "The recipe only needs 2 ripe avocados, ¼ cup cocoa, and 1 tsp of vanilla extract." Not only does this taste great, but it can also offer up health benefits. "Cocoa contains flavonoids, a compound currently studied for its potential to improve insulin sensitivity," Gervacio points out. Meanwhile, she says, "Avocados are low GI food which means it doesn’t spike blood sugar."
3. Berries with Sugar-Free Yogurt
Sugar-free yogurt, especially Greek yogurt, is rich in protein. Protein is essential for maintaining muscle mass, especially during weight loss, and it also promotes a feeling of fullness, which can help reduce overall calorie intake.
"This is a classic dessert for people on weight loss or are managing blood glucose issues," Gervacio notes.
Berries are loaded with health benefits thanks to their high fiber content and antioxidant properties. "Berries are also low GI foods and they are rich in fiber," Gervacio says.
Yogurt is another fantastic food that always makes a great option for your health. "Sugar-free yogurt is rich in protein and probiotics, which aids in blood sugar levels. Protein takes time to digest while probiotics help in fermenting dietary fibers to help in glucose metabolism and insulin sensitivity."
4. Protein-Packed Smoothie Bowl
This wholesome bowl typically blends together a variety of ingredients, including protein-rich sources like Greek yogurt, protein powder, and nut butter, combined with an array of colorful fruits and wholesome toppings like granola and seeds. The high protein content in the smoothie base not only adds a creamy texture but also promotes satiety, helping to control appetite and reduce overall calorie intake. The nutrient density of the smoothie bowl, coupled with the metabolism-boosting properties of protein, makes it a valuable addition to a weight-loss regimen.
"Smoothie bowls can be a satisfying way to end a meal or as a snack. Protein helps keep you full, and fruits provide nutrients and fiber, aiding in healthy digestion and weight loss. Blend a protein-rich ingredient like Greek yogurt or a scoop of protein powder with frozen fruits. Serve in a bowl and top with sliced fruit, nuts, or seeds," Dr. Sharmela Devi G, a registered dietitian nutritionist, notes.
5. Cottage Cheese with Fruit
Cottage cheese is a notable source of protein, aiding in weight loss by promoting a feeling of fullness and reducing the desire for excessive calorie consumption. The inclusion of fruit adds essential vitamins, fiber, and antioxidants, enhancing the nutritional profile of the snack. This wholesome duo not only satisfies sweet cravings but also supports weight management through its ability to provide sustained energy, stabilize blood sugar levels, and contribute to a balanced and satisfying diet.
Devi notes that "cottage cheese is another excellent source of protein and is lower in calories. Paired with fruit, it provides a balanced dessert, offering both protein and fiber. Mix low-fat cottage cheese with diced fruit like pineapple, berries, or peaches. Add a sprinkle of cinnamon or a drizzle of honey for extra flavor."
6. Avocado Brownies
Here's another avocado-based dessert! Nutritionist Mary Sabat says that avocado brownies are a great source of healthy fats, "which are a great source of energy."
She points out that "they also contain less sugar than traditional brownies and are a great source of fiber," which is essential to your diet for a few reasons, especially when it comes to weight loss.
In order to keep these brownies as healthy as possible, you can add stevia instead of sugar, which Sabat says "will make these an even better choice for a guilt-free dessert."
7. Goji Berries
Goji berries, often hailed as a superfood, can play a beneficial role in managing cravings and supporting weight loss. These small, red berries are rich in antioxidants, vitamins, and minerals.
Joanna Wen, certified weight loss coach and founder of Spices & Greens, says, "These nutrient-dense berries are packed with vitamins, minerals, and antioxidants, making them a great choice for satisfying sweet cravings without derailing weight loss efforts. Goji berries are low in calories and high in fiber, which can help keep you feeling full and prevent overeating."
She further notes that "they’ve been found to help regulate your blood sugar level, which can prevent the blood sugar spikes that lead to fat storage."
