Dietitians Reveal The 12 Best Low-Calorie Desserts You Can Eat Without Gaining Weight: Goji Berries, Dark Chocolate & More
In the pursuit of a healthy lifestyle, indulging in desserts often poses a challenge. However, a range of low-calorie options exist that allow for guilt-free enjoyment without compromising weight loss goals. These desserts prioritize nutrient density and portion control, offering satisfying sweetness without excess calories. With creativity and moderation, incorporating these low-calorie desserts into one’s diet can contribute to a sustainable approach to weight management while still satisfying the sweet tooth.
Our health experts shared their 12 recommended desserts for weight loss, which include goji berries, dark chocolate, baked apples, and many more. Read on to find out more!
1. 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."
2. Dark Chocolate
Unlike its sugary counterparts, high-quality dark chocolate contains less sugar and is rich in antioxidants. The presence of cocoa, particularly with high cocoa content, has been associated with various health benefits, including improved mood and reduced cravings.
"Dark chocolate contains fiber and healthy fats which contribute to a feeling of fullness and satisfaction that aids in curbing cravings and preventing overeating. Additionally, the bitterness of dark chocolate can help satisfy sweet cravings with smaller portions, making it easier to enjoy without overindulging," Wen reveals.
She also notes that "studies suggest that the moderate consumption of dark chocolate may be associated with lower levels of stress and reduced cortisol levels, which help reduce emotional eating and overall well-being."
3. Greek Yogurt With Berries
Greek yogurt is known for its high protein content, which helps induce a feeling of fullness and supports muscle maintenance during weight loss efforts. Berries, such as strawberries, blueberries, or raspberries, not only add a burst of natural sweetness but also contribute essential vitamins, antioxidants, and fiber.
"Packed with high-quality protein, Greek yogurt not only helps keep you feeling full but also supports muscle recovery and growth, making it an excellent choice for those looking to shed extra fat. The addition of fresh berries provides natural sweetness and added fiber, making this snack a satisfying and nutritious option for managing cravings while supporting weight loss," Wen says.
4. Blueberry Oatmeal Muffins
Blueberry oatmeal muffins offer a delightful twist to the notion of sweet treats, providing not only a delicious snack but also potential benefits for metabolism without the concern of weight gain. The inclusion of blueberries, rich in antioxidants and fiber, adds a metabolism-boosting element to these muffins. Antioxidants help combat oxidative stress in the body, while the fiber content supports a gradual release of energy, promoting a sustained feeling of fullness. Oats, a key ingredient, contribute complex carbohydrates and soluble fiber, further aiding digestion and metabolic processes.
Sophia Turner, a dietitian, and co-founder of SlimEtc, says, "Metabolism refers to the complex series of chemical reactions that occur within the body to convert the food we eat into energy. It involves various processes, such as breaking down nutrients, synthesizing proteins, and eliminating waste."
"This recipe combines the goodness of whole grains, antioxidant-rich blueberries, and a touch of sweetness. These blueberry oatmeal muffins are packed with fiber, vitamins, and minerals, which can help regulate blood sugar levels, increase satiety, and boost metabolism," she says.
To enjoy this sweet treat, Turner shares the following recipe:
Ingredients: 1 cup rolled oats, 1 cup whole wheat flour, 1/2 cup almond flour, 1/4 cup honey or maple syrup, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp salt, 1 cup unsweetened almond milk (or any milk of choice), 2 ripe bananas mashed, 1 tsp vanilla extract, 1 cup fresh or frozen blueberries.
Instructions: Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners. Combine the rolled oats, whole wheat flour, almond flour, baking powder, baking soda, and salt in a large mixing bowl. Whisk together the honey/maple syrup, almond milk, mashed bananas, and vanilla extract in a separate bowl. Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in the blueberries. Divide the batter evenly among the muffin cups, filling each about 3/4 full. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool in the tin for a few minutes, then transfer them to a wire rack to cool completely.
5. Avocado Chocolate Mousse
Avocado chocolate mousse offers a delicious twist to traditional desserts while potentially contributing to waistline management and overall health. Avocados, the star ingredient, provide a creamy texture and a wealth of healthy monounsaturated fats. These fats are not only satisfying but may also support heart health and help in controlling appetite. The incorporation of dark chocolate, rich in antioxidants, adds a decadent flavor profile while potentially contributing to improved blood flow and lower blood pressure.
"Avocados offer healthy fats that contribute to a feeling of fullness, reducing the likelihood of overindulgence in other calorie-dense sweets," therefore keeping your waistline in check, says Dr. Walker, a specialist in nutrition and wellness at Clarity Hyperbarics.
6. Coconut chia pudding
Chia seeds are packed with fiber, protein, and healthy fats, which can promote feelings of fullness and aid in weight loss efforts by reducing overall calorie intake.
"Coconut chia pudding is considered a guilt-free dessert because it is made with wholesome ingredients that are low in sugar and contain healthy fats and fiber," nutritionist and personal trainer Mary Sabat says. In addition to the fact that chia seeds are nutrient-rich but low in calories, she adds that "Coconut milk is also a great source of healthy fats, which can help keep you feeling full for longer." This means you're less likely to overindulge, which is a major benefit for anyone trying to lose weight.
7. Frozen Grapes
These bite-sized, naturally sweet treats transform into a refreshing and satisfying snack when frozen. Not only do frozen grapes provide a burst of natural sweetness, but their icy texture also adds a unique and pleasant twist. With minimal calories and no added sugars, they serve as a guilt-free alternative to traditional sugary snacks. The act of freezing grapes not only enhances their taste and texture but also slows down the consumption process, promoting a more mindful and enjoyable eating experience that aligns with weight-conscious goals.
Michelle Saari, MSc, RD from eHealth project, elaborates further and says, "Frozen grapes are not only low in sugar but also beneficial for weight loss due to their low calorie and high water content. This combination helps in feeling full and aids in hydration. The freezing process adds an advantage - it slows down your eating pace, giving your body time to register fullness, which can prevent overeating."
She says to integrate frozen grapes into your dietary routine by maintaining a supply of them in your freezer. These make for an ideal snack, particularly during the rejuvenating mid-afternoon break or as a light and sweet post-dinner treat.
8. Almond Butter Stuffed Dates
This treat combines the natural sweetness of dates with the rich, creamy texture of almond butter, creating a snack that satisfies sweet cravings without too much sugar. Dates are a good source of fiber, aids in digestion, and helps to control appetite.
"Almond butter stuffed dates are a powerhouse of nutrition, aiding in weight loss beyond their low sugar content. Dates are rich in fiber, promoting digestion and prolonging satiety, while almond butter provides protein and healthy fats, essential for maintaining fullness and preventing overeating," says Saari.
She recommends to incorporate them into your weekly diet by having them as a mid-morning snack or a post-workout treat. Given their richness, it's crucial to savor them in moderation. Planning a small batch at the start of the week aids in portion control, ensuring a wholesome snack is readily available when you crave it.
9. Baked Apples
Baked apples emerge as a delightful and weight-loss-friendly sweet treat. This simple yet satisfying option offers a natural sweetness that's loaded with fiber and essential nutrients. The baking process enhances their flavor, creating a warm and comforting dessert or snack.
"Baked apples are an excellent weight loss-friendly dessert. Apples are naturally high in fiber and water, both of which contribute to a feeling of fullness. When baked, their natural sugars are enhanced, providing a sweet taste without the need for added sugars. Adding cinnamon not only enhances flavor but can also help in regulating blood sugar levels," says Saari.
By preparing them ahead of time, you ensure a swift and wholesome dessert choice throughout the week. Additionally, they prove to be a wonderful enhancement to breakfast when chopped up and added to oatmeal or yogurt, imparting a naturally sweet flavor to the meal.
10. Frozen Fruit Popsicles
Frozen fruit popsicles offer a delicious and weight-conscious dessert option that can support your weight loss journey. These icy treats are a refreshing way to satisfy sweet cravings without the added sugars and unhealthy fats found in many traditional desserts.
"Firstly, they are typically made with pureed or blended fruits, which are naturally low in calories and high in vitamins, minerals, and dietary fiber. These nutrients can help satisfy your sweet cravings while providing essential nutrients and promoting a feeling of fullness," Lisa Richards, nutritionist, says.
She also notes that they are a guilt-free choice for individuals mindful of their calorie intake, as they contain minimal or no added sugars or artificial ingredients.
"When made with whole, real fruits, they contribute to a balanced and nutritious eating plan, making them a smart choice for those looking to lose weight," Richards states.
So, when you're in search of a tasty, guilt-free dessert that aids in weight loss, frozen fruit popsicles can be a delightful and waistline-friendly choice.
11. Pear and Almond Butter Toast
Pear and almond butter toast is a delectable fall-inspired snack that harmoniously combines flavors while contributing to fall weight management efforts. This delicious combination makes for a satiating and balanced snack that can be part of a mindful fall eating plan, assisting in weight management without compromising on taste.
"Pears are another seasonal fruit that becomes readily available in the fall. They're low in calories but high in fiber, making them a filling snack. Pairing them with almond butter, which contains healthy fats and protein, can keep you fuller for longer, preventing unnecessary snacking throughout the day," Rahul Malpe, certified nutritionist, states.
12. Pumpkin Spice Chia Pudding
Pumpkin spice chia pudding is a delightful fall-inspired treat that not only satisfies your autumn cravings but can also be a valuable addition to your fall weight management routine. Rich in fiber and protein, chia seeds provide a sense of fullness, and the addition of pumpkin puree offers a dose of vitamins and minerals while infusing that quintessential fall flavor.
"Pumpkin spice is usually synonymous with fall, and chia seeds are a superfood packed with fiber and omega-3 fatty acids. When combined, you get a delicious and filling treat. The fiber in chia seeds promotes satiety, preventing overeating, while the omega-3s can help reduce inflammation and potentially combat weight gain," Malpe says.
