Recettes de desserts sains pour la forme et la perte de poids | FitOn https://fitonapp.com/nutrition/recipes/dessert/ Lose weight, get fit and feel great anytime, anywhere with free on-demand fitness classes, personalized workout plans and guided meditations. Wed, 07 Jan 2026 19:06:55 +0000 en-US hourly 1 https://i0.wp.com/fitonapp.com/wp-content/uploads/cropped-App-icon_512-1.png?fit=32%2C32&ssl=1 Recettes de desserts sains pour la forme et la perte de poids | FitOn https://fitonapp.com/nutrition/recipes/dessert/ 32 32 163018936 7 Healthier Dessert Ideas That Pack in 20+ Grams of Protein https://fitonapp.com/nutrition/high-protein-desserts/ Tue, 15 Apr 2025 15:44:52 +0000 https://fitonapp.com/?p=104375 Tasty dessert ideas that will help you reach your daily protein goals.

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]]> You can have your cake and meet your wellness goals, too. If you’re trying to hit your protein goals without giving up sweets, you’re in luck — the world of high-protein desserts has exploded with options that are both delicious and functional. Whether you’re fueling post-workout recovery or just trying to curb cravings the smart way, these desserts offer a sweet treat with a solid protein punch — we’re talking 20 grams or more per serving.

Here are 7 of the best high-protein dessert options that will help you reach your daily protein goals and will be a treat you can feel good about enjoying. 

7 High-Protein Dessert Recipes That Taste as Good as They Fuel

#1 Protein Mug Cake

Protein: ~25g per serving | Makes 1 serving

Ready in under 2 minutes, protein mug cakes are a go-to when you’re craving something sweet. Mix one scoop of protein powder with almond flour, baking powder, almond milk, and a dash of cocoa powder — microwave, and boom: a fluffy cake in a mug. Bonus points for adding a dollop of Greek yogurt on top for added protein. 

Ingredients:

  • 1 scoop protein powder (whey or plant-based, ~20–25g protein)
  • 2 tbsp almond flour
  • 1/4 tsp baking powder
  • 2 tbsp unsweetened almond milk (or any milk of choice)
  • 1 tsp cocoa powder (optional, for chocolate flavor)
  • Optional: 1 tbsp dark chocolate chips
  • Optional topping: 1 tbsp Greek yogurt

Directions:

Step #1: Mix all dry ingredients in a microwave-safe mug: Protein powder, almond flour, baking powder, and cocoa powder (if using). 

Step #2: Add almond milk and stir until a smooth batter forms. If it’s too thick, add a tiny splash more milk (1 tsp at a time).

Step #3: Optional: Fold in chocolate chips.

Step #4: Microwave on high for 45–60 seconds. Watch it rise! Don’t overcook it, or it’ll get rubbery.

Step #5: Top with a dollop of Greek yogurt or nut butter, if desired.

Tip: For a moister cake, add 1/2 mashed banana or 1 tsp nut butter to the batter.

#2 Cottage Cheese Cheesecake

Protein: ~20-25g protein per serving | Makes 4 servings

The internet has recently rediscovered cottage cheese, and turning it into a protein-packed cheesecake might be its greatest evolution yet. Blend low-fat cottage cheese with eggs, a scoop of vanilla protein powder, and a touch of honey or maple syrup. Bake and chill for a creamy dessert that doesn’t skimp on flavor or protein. 

Ingredients:

  • 1 ½ cups low-fat cottage cheese 
  • 2 large eggs
  • 1 scoop vanilla protein powder (whey or plant-based, ~20–25g protein)
  • 2–3 tbsp honey or maple syrup (adjust for sweetness)
  • 1 tsp vanilla extract (optional, for extra flavor)
  • Pinch of salt
  • Optional: zest of ½ lemon or ½ tsp cinnamon for a flavor twist

Directions:

Step #1: Preheat your oven to 325°F (160°C).

Step #2: Blend all ingredients in a high-speed blender or food processor until silky smooth (no lumps!). Cottage cheese should be fully incorporated.

Step #3: Pour mixture into a lightly greased or parchment-lined 6-inch or 8-inch round baking dish, ramekin, or pie pan.

Step #4: Bake for 30–35 minutes, or until the center is just set and slightly wobbly.

Step #5: Cool at room temperature, then refrigerate for at least 2 hours (overnight is best!) to firm up.

Step #6: Serve chilled. Optional toppings: fresh berries, Greek yogurt, sugar-free jam, or a drizzle of nut butter.

#3 High-Protein Greek Yogurt Bark

Protein: ~20g protein per serving | Makes ~5 servings

Spread Greek yogurt on a baking sheet, swirl in some protein powder and natural peanut butter, then top with berries, granola, and dark chocolate chunks. Freeze until solid, break into pieces, and you’ve got a high-protein treat that’s both refreshing and satisfying.

Ingredients:

  • 2 cups plain Greek yogurt
  • 2 scoops vanilla (or unflavored) protein powder (whey or plant-based, ~20–25g protein)
  • 2 tbsp natural peanut butter (drippy-style works best)
  • 1/2 cup mixed berries (blueberries, raspberries, strawberries, etc.)
  • 1/4 cup granola
  • 2 tbsp dark chocolate chunks or chips

Directions:

Step #1: Line a baking sheet or tray with parchment paper.

Step #2: In a bowl, mix Greek yogurt with protein powder until smooth and fully combined.

Step #3: Spread the yogurt mixture evenly onto the prepared tray — about 1/4 inch thick.

Step #4: Drizzle peanut butter over the surface and gently swirl it in with a knife or toothpick.

Step #5: Top with berries, granola, and dark chocolate chunks. Press toppings in slightly so they stick.

Step #6: Freeze for 3–4 hours, or until completely solid.

Step #7: Break into pieces and store in a freezer-safe bag or container.

Tip: For a nut-free version, swap peanut butter with sunflower seed butter.

#4 Chocolate Protein Avocado Mousse

Protein: ~20g protein per serving | Makes 2 servings

Creamy, rich, and sneaky-healthy. Blend ripe avocado with chocolate protein powder, unsweetened cocoa, almond milk, and a touch of stevia or maple syrup. The result? A decadent mousse that’s loaded with healthy fats and over 20g of protein.

Ingredients:

  • 1 ripe avocado
  • 2 scoops of chocolate protein powder (whey or plant-based, ~20–25g protein)
  • 2 tbsp unsweetened cocoa powder
  • 1/3 cup unsweetened almond milk (or more, to blend)
  • 1–2 tsp maple syrup or stevia (adjust to taste)
  • 1/2 tsp vanilla extract (optional)
  • Pinch of salt (enhances the chocolate flavor)

Directions:

Step #1: Scoop the avocado into a blender or food processor.

Step #2: Add the protein powder, cocoa powder, almond milk, sweetener, vanilla (if using), and a pinch of salt.

Step #3: Blend until completely smooth and creamy. Scrape down the sides as needed. Add a splash more almond milk if it’s too thick.

Step #4: Chill for 30 minutes (optional, but improves texture and flavor).

Step #5: Serve topped with cacao nibs, sliced strawberries, coconut flakes, or a dollop of Greek yogurt for extra protein.

Tip: Want it fluffier? Blend in 2–3 tbsp Greek yogurt.

#5 Protein Ice Cream (a.k.a. “Nice Cream”)

Protein: ~20g protein per serving | Makes 1 large serving 

Who needs a pint of high-sugar ice cream when you can make your own protein version at home? Blend frozen bananas with whey or plant-based protein, a splash of milk, and your flavor of choice (like peanut butter, cocoa, or vanilla extract). Chill it again for a soft-serve consistency. Add toppings like crushed nuts or protein cereal for crunch.

Ingredients:

  • 1 medium frozen banana (sliced before freezing)
  • 1 scoop vanilla or chocolate protein powder (whey or plant-based, ~20–25g protein)
  • 2–4 tbsp milk of choice (start small — almond, oat, dairy, etc.)
  • Optional flavor boosters (choose one or more): 1 tbsp peanut butter, 1 tbsp unsweetened cocoa powder, 1/2 tsp vanilla extract, dash of cinnamon, or pinch of sea salt

Directions:

Step #1: Add frozen banana slices, protein powder, and 2 tbsp milk to a high-speed blender or food processor.

Step #2: Blend until smooth and creamy. You may need to scrape down the sides a few times. Add more milk (1 tbsp at a time) only if needed for blending.

Step #3: Stir in optional flavor boosters or blend them in with everything else.

Step #4: Serve immediately for a soft-serve consistency OR freeze for 30–60 minutes for a firmer, scoopable texture.

Top with: Crushed nuts, protein cereal, chia seeds, dark chocolate chips, or fresh berries. 

#6 Chickpea Protein Blondies

Protein: ~20g protein per square | Makes 4 large squares

Don’t knock ‘em till you try ‘em. Chickpeas provide a creamy base for these flourless blondies. Toss them in a blender with nut butter, vanilla protein powder, maple syrup, and baking powder. Bake until golden. You’d never guess they’re packed with protein and fiber.

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 cup natural nut butter (peanut, almond, or cashew)
  • 1.5 scoops vanilla protein powder (whey or plant-based, ~20–25g protein)
  • 1/4 cup maple syrup (or honey)
  • 1 tsp vanilla extract
  • 1/2 tsp baking powder
  • Pinch of salt
  • Optional: 1/4 cup dark chocolate chips or chopped nuts

Directions:

Step #1: Preheat oven to 350°F (175°C).

Step #2: Line an 8×8-inch baking dish with parchment paper or lightly grease it.

Step #3: Blend chickpeas, nut butter, protein powder, maple syrup, vanilla, baking powder, and salt in a food processor or high-speed blender until smooth.

Step #4: Fold in chocolate chips or other mix-ins if using.

Step #5: Spread the batter evenly into the baking dish and smooth the top with a spatula.

Step #6: Bake for 20–25 minutes, or until the top is golden and edges are set. The center should still be a little soft — it firms up as it cools.

Step #7: Cool completely, then slice into squares.

#7 Protein Pudding Parfait

Protein: ~20g protein per serving | Makes 2 servings

Layer a homemade protein pudding (protein powder, Greek yogurt, almond milk) with granola, fruit, and a few dark chocolate chips. This makes for a dessert that feels indulgent but fuels your muscles, too.

Ingredients:

Protein Pudding Base:

  • 1 cup plain Greek yogurt 
  • 1 scoop vanilla or chocolate protein powder (whey or plant-based, ~20–25g protein)
  • 1/4 cup unsweetened almond milk (adjust for thickness)
  • 1/2 tsp vanilla extract (optional)
  • Sweetener to taste (optional — stevia, honey, or maple syrup)

Toppings (per serving):

  • 2–3 tbsp granola
  • 1/4 cup fresh berries or sliced banana
  • 1 tsp dark chocolate chips
  • Optional: chia seeds, nut butter drizzle, or coconut flakes

Directions:

Step #1: Mix the Greek yogurt, protein powder, almond milk, and vanilla in a bowl until smooth and creamy. Add more milk for a thinner texture, or keep it thick like pudding. Taste and adjust sweetness if needed.

Step #2: Layer in a jar or glass: Start with a spoonful of pudding, then a layer of fruit, a sprinkle of granola, and repeat. Top with chocolate chips and any other desired toppings.

Step #3: Chill for 10–15 minutes if you want it cold and set (optional).

Step #4: Serve and enjoy with a spoon.

Tips: Want a chocolate version? Use chocolate protein + 1 tsp cocoa powder.

Satisfy Your Sweet Tooth Without Sacrificing Your Goals 

Whether you’re on a wellness journey or just trying to boost your protein intake, dessert doesn’t have to be a cheat meal. With a little creativity — and high-protein ingredients — you can transform classic treats into protein-packed powerhouses that actually work for your goals.

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]]> 90648 22 Healthier Store-Bought Easter Candies https://fitonapp.com/nutrition/healthier-easter-candy/ Mon, 24 Mar 2025 17:00:06 +0000 https://fitonapp.com/?p=84107 Chocolates, gummies, snack packs, and more!

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]]> If you celebrate Easter, you know this holiday is associated with many things! From quality time with friends and family, to colorful egg hunts, to beautiful springtime flowers, there are so many ways to celebrate. And let’s not forget about all the fun and festive foods! While there are plenty of savory options (like avocado deviled eggs and roasted carrots), we can’t forget about all of the Easter-themed sweet treats. Think: chocolate bunnies, marshmallow peeps, and jelly bean-filled Easter eggs. But, despite tasting delicious, these traditional treats aren’t very nutritious. Luckily, there are plenty of ways to eat your Easter candy and enjoy it too! By this, we mean, opting for healthier store-bought Easter treats that are both healthy and tasty.

Ahead, healthier Easter candy options that will satisfy your sweet cravings without ruining your healthy lifestyle. Hint: your kiddos will love them too!

Healthiest Easter-Themed Chocolate Treats

Hu Chocolate Bars

Chocolate lovers, if you’re looking for the healthiest store-bought option, look no further than Hu Chocolate. From vegan and paleo dark chocolate chips to naturally-sweetened chocolate bars (in a variety of delicious flavors, like Salted Chocolate, Hazelnut Butter, and Raspberry + Cashew Butter), the chocolate options are endless. Made with simple and natural ingredients, like organic cacao and coconut sugar, enjoy all the taste, without any of the guilt. 

And if you tolerate dairy, they offer a product line of Grass-Fed Milk chocolate bars, including flavors such as Almond Crunch + Coconut, Hazelnut Butter Crunch, and Cashew Butter.

Lily’s Sweets Chocolate Bars

For a low-sugar stevia-sweetened option, Lily’s Sweets offers chocolate bars and truffles that are gluten-free, non-GMO, and made with no added sugar. Their chocolates come in a variety of flavors, like dark chocolate sea salt, cookies and creme, and salted chocolate caramel. Plus, you can even find chocolate chips for all your Easter baking needs (with traditional flavors like white chocolate, dark chocolate, and milk chocolate, and festive flavors like butterscotch and chocolate mint). And if you’re a chocolate caramel lover… good news. They have stevia-sweetened caramel-filled chocolate bars and new baking-style chocolate chips in multiple flavors!

Justin’s Peanut Butter Cups

Justin’s is known for their delicious nut butters, but they also make some tasty nut butter-filled chocolate treats! If you love peanut butter-filled Easter candies, their dark chocolate peanut butter cups are made with organic ingredients and are a healthier alternative to traditional treats. 

Perfect for Easter eggs or Easter baskets, they come in full-sized and mini cups, with dark chocolate, milk chocolate, and white chocolate flavors. And if you’re not a PB fan, you can find almond and cashew butter-filled chocolate candies, too!

Other peanut butter cup products to keep on your radar? Unreal Limited Edition Easter Dark Chocolate Peanut Butter Cups and Perfect Snacks Dark Chocolate Refrigerated PB Bars.

Unreal Chocolate Caramel Peanut Nougat Bar

Speaking of Unreal Chocolate… If chocolate caramel bars are your guilty chocolate pleasure of choice, you’ll be happy to know there’s a healthy alternative on the market: Unreal’s Caramel Peanut Nougat Bar. Generally speaking, this brand creates better-for-you candy with natural, non-GMO ingredients — free from any artificial colors or flavors. As for this healthier take on a chocolate caramel chocolate bar, both taste and nutrition are on point! It’s everything you’d want from a candy bar, with the perfect balance of caramel, chocolate, and nougat. Except, these bars are non-GMO, fair trade, and sweetened without corn syrup or sugar alcohol!

As for their other healthy Easter candy options, you’ll want to check out their other sweet treats, like their low-sugar dark chocolate coconut bars and chocolate gems! 

Tony’s Chocolonely Great Big Chocolate Eggs

A fun and festive store-bought Easter treat with a healthier spin! Celebrate Easter with Tony’s Chocolonely, mindfully made treats that come in a variety of irresistible flavors. From individually-wrapped chocolate eggs to festive cartoons filled with delicious flavors (including milk chocolate, dark chocolate, caramel sea salt, hazelnut & almond sea salt), bite into an egg-scellent dessert that’s both sustainable and delicious. 

Chocolate-Covered Nuts 

Healthy chocolate-covered nuts you can find at the store! From dairy-free options like Hu Kitchen Chocolate-Covered Cashew Nuts to low-sugar options like Skinny Dipped Chocolate Almonds, here are our favorite brands:

Mid-Day Squares Functional Chocolate Bars

These preservative-free refrigerated chocolate bars are not only delicious, but they’re also nutritious (for a sweet treat). Each bar contains 6 grams of protein, 4 grams of fiber, and a mere 4 grams of sugar. Not to mention, each square is just over 150 calories! Choose from flavors like Cookie Dough, Peanut Butta, Brownie Batter, and Crunchy Peanut.

Honey Mama’s Raw Chocolate Truffle Bars

These indulgent-tasting truffle bars are gluten-free, dairy-free, paleo-friendly, and made with zero refined sugar. The ingredients are organic and simple, made from whole foods like raw honey, coconut, and cocoa. Store in the fridge, and enjoy chilled!

Simply Chocolate Date Bars

This simple gum brand is expanding to venture into the sweet treats category — and their new products don’t disappoint! Perfect for guilt-free snacking, their dessert-like chocolate bars are made with just four ingredients: organic dates, peanuts, dark chocolate, and sea salt.

Gummies & Chewy Candies

Surf Sweets Jelly Beans

Let’s be real, what’s Easter without colorful gummies? If you thought you had to give up this traditional sweet all in the name of health, think again! Thanks to Surf Sweets, you can enjoy organic candies that are made with real fruit extracts and no artificial colors or flavors. They are also gluten-free, non-GMO, and free from the top eight allergens!

YumEarth Giggles

Another Easter candy classic made healthier? YumEarth Giggles. Similar to their other candy products (like lollipops and jelly beans), they are made using fruit extracts and natural colors, making them a healthier option for Easter treats. 

Smart Sweets Caramels

Free from corn syrup, artificial flavors, GMOs, and hydrogenated oils, these Smart Sweet caramels are the perfect healthy store-bought Easter candy. They’re plant-based, made with just 1 gram of sugar, and have 15 grams of fiber per bag! Use them in recipes, or add them to your fun and festive Easter baskets!

Cocomels Coconut Milk Caramels

Another sweet treat you need in your Easter basket? Cocomels Caramels. Made with healthy fats from coconut milk, the vegan caramel varieties are free from dairy, gluten, and corn syrup. Plus, they’re organic, non-GMO, and come in a variety of flavors, like sea salt, vanilla, espresso, and coconut sugar. 

Bear YoYo Fruit Roll

Think: Fruit roll up, but real fruit and no added sugar! Made with real fruit (no added concentrates) for a sweet and simple snack that is guilt-free. 

Solely Whole Fruit Gummies

Made with real whole-food ingredients like organic mango and strawberry, these kid and adult-friendly gummy snacks are perfect for Easter baskets and beyond. Snack without guilt!

Healthier Easter-Inspired Sweet Snacks

Max Mellow Sugar-Free Marshmallows

Made with skin-loving collagen and brain-healthy MCT oil, this Keto and Paleo-friendly treat by Max Sweets is a winner!  If you’re vegan, there’s a sweet treat for you too! Try the newly released Vegan Vanilla Max Mallows, free from sugar and sugar alcohols, and made with pea protein, prebiotic fiber, and MCT oil.

MadeGood Birthday Cake Bars

Perfect for Easter baskets or healthy snacks for the kiddos (and you)! With their rainbow sprinkles and chocolate drizzle, these MadeGood Birthday Cake Bars scream Easter. Plus, the Red Velvet Soft Baked Cookies are a must. Not only are they delicious, but they’re a healthy alternative to sugary granola bars, and are organic, vegan, and gluten-free. 

Annie’s Organic Bunny Graham Snacks

Craving a better-for-you fun and festive Easter snack? Look no further than Annie’s Organics! Supporting the Easter Bunny theme, try their Graham cracker snacks! Plus, you can find pre-portioned snack packs, and choose from a variety of flavors and products (like fruit snacks, snack bars, and of course, bunny graham cracker snacks).

Simple Mills Sweet Thins

A sweet Easter snack that’s totally guilt-free. Serve these Simple Mills Sweet Thins on a platter alongside nut butter and fruit, or stash them in Easter eggs for a crunchy sweet treat. They’re made with wholesome, nutrient-dense ingredients like watermelon seed flour, cashew flour, sunflower seed flour, and flax. Plus, they’re naturally sweetened with coconut sugar and come in three delicious flavors, including chocolate brownie, honey cinnamon, and mint chocolate.

Emmys Coconut Macaroons

These bite-sized coconut cookies are a healthy indulgence when you’re craving something sweet. Available in a variety of flavors, such as vanilla, peanut butter, chocolate, and chocolate chip, and made with vegan and gluten-free ingredients.

Mush Oatmeal Bars

These oatmeal protein bars are like dessert with a healthy twist. Made with simple ingredients like oats, dates, almonds, and honey, they’re deliciously satisfying when you want a sweet treat in a better-for-you way. Find them in the refrigerator section!

Smash Foods Superfood Bites

These oat and nut butter balls are the perfect sweet snack when you want to stay satiated and satisfied. With flavors like Sunflower Butter & Strawberry Jam or Cashew Butter & Blueberry Jam, there’s no wrong choice. Each serving size contains just over 200 calories and more than 5 grams of protein.

Celebrate Easter with Guilt-Free Sweets & Treats

Who says Easter has to be all about indulging in sugar-filled treats? This year, let’s make it a fun and healthy celebration! With these simple store-bought swaps, you can still satisfy your sweet tooth without all the sugar. And don’t forget about homemade healthy Easter candy alternatives! You can easily make your own healthy treats like trail mix, or DIY chocolate bark. Or, get creative in the kitchen and make less-traditional Easter treats like avocado chocolate mousse, or fruit kebabs! So go ahead and enjoy yourself, guilt-free.

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]]> 90648 5-Minute Rainbow Birthday Mug Cake: A Sweet Celebration in a Mug https://fitonapp.com/nutrition/birthday-mug-cake/ Tue, 07 Jan 2025 17:08:30 +0000 https://fitonapp.com/?p=102151 A healthier alternative to traditional birthday cake. This gluten and dairy-free single-serve cake only takes 5 minutes to make!

The post 5-Minute Rainbow Birthday Mug Cake: A Sweet Celebration in a Mug appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

]]>

Looking for a quick, fun, and gluten-free way to celebrate a special occasion (or just treat yourself)? This 5-Minute Rainbow Birthday Mug Cake is your answer! Perfect for one person, this vibrant, easy-to-make mug cake combines wholesome ingredients with a dash of birthday spirit.

What You’ll Need:

  • 2 tbsp coconut oil
  • 2 tbsp honey
  • 1 egg
  • 2 tbsp oat milk
  • 1 tsp vanilla extract
  • 4 tbsp gluten-free flour blend
  • ½ tsp baking powder
  • 1 tbsp organic, naturally sweetened sprinkles
  • 1 tbsp coconut yogurt (for topping)

Directions:

#1 Melt the coconut oil: Start by placing 2 tbsp of coconut oil into a ramekin or microwave-safe mug and heat it in the microwave for 10-15 seconds until melted.

#2 Mix the wet ingredients: Add honey, egg, oat milk, and vanilla extract to the melted coconut oil. Stir until everything is well combined.

#3 Add the dry ingredients: Stir in gluten-free flour, baking powder, and the colorful sprinkles. Mix until smooth and the batter is lump-free.

#4 Microwave: Pop your mug into the microwave and cook for 60-80 seconds (depending on your microwave’s strength). Keep an eye on it as it rises – it’s a little magic in a mug!

#5 Top it off: Let it cool for 2-3 minutes, then add a dollop of coconut yogurt for extra creaminess.

#6 Enjoy! Dig in with a spoon and savor every sweet, sprinkles-filled bite.

In less than five minutes, you’ve got a delightful birthday-inspired treat that’s not only gluten-free but also packed with natural sweetness. The coconut oil and oat milk keep the cake light and moist, while the sprinkles add the perfect pop of color and fun. Whether it’s a solo celebration or a quick snack, this mug cake will put a smile on your face in no time!

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]]> 90648 The Ultimate Healthy Holiday Cookie Guide https://fitonapp.com/nutrition/healthy-holiday-cookie-guide/ Wed, 20 Nov 2024 18:00:13 +0000 https://fitonapp.com/?p=22761 From shopping lists, healthy baking swaps, and wholesome recipes, we’ve got all your holiday cookie needs covered.

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]]> ‘Tis the season for seasonal treats — let the holiday baking commence! While our winter sweet tooth welcomes all types of holiday baked goods, there’s something extra satisfying and nostalgic about holiday cookies. From creamy peanut butter blossoms, to frosted sugar cookies, to snickerdoodles, and Grandma’s homemade gingerbread men, there are so many fun and festive recipes waiting to fill our bellies and warm our kitchens. However, while unarguably delicious, traditional holiday cookies aren’t notoriously nutritious. Ingredients often contain processed sugar, refined fat, and excess calories (yes… even Grandma’s homemade recipes). 

That said, there’s no need to deprive yourself. Indulging in some sweets (especially during the holiday season) is more than okay. But, what if you could have your holiday cookie and eat it too? No, not a holiday miracle — thanks to wholesome ingredients and better-for-you swaps, healthy holiday cookies (that don’t skimp on flavor) are possible!

No matter if you’re heading to a Christmas cookie swap, hosting the family holiday gathering, or just looking for healthy variations of the most common holiday cookies, your holiday dessert menu is about to get a major upgrade! Ahead, your healthy holiday cookie guide. Including, kitchen baking essentials, must-have ingredients, healthy holiday swaps, and of course, the healthiest Christmas cookie recipes.

The Kitchen Must-Haves for Healthy Holiday Cookies 

The must-have kitchen tools for every step of your holiday baking. 

Step #1: Preparing The Cookie Dough

Mixing bowl set: The baking essentials. We love this non-slip set, equipped with various sizes! 

Measuring spoons and cups: Because when it comes to baking, measurements matter! We love this stainless steel set.

Silicone spatula: To scrape up every last cookie dough drop. This 5-piece set will come in handy when decorating, too!

Stand or hand mixer (optional): Don’t want to mix your cookie dough by hand? Call for backup with a stand mixer or handheld mixer. 

Step #2: Baking The Cookie Dough

Cookie scoop: For perfectly uniform cookies, we love utilizing a cookie scoop.

Non-stick cookie sheet: Grab a few while you’re at it! 

Silicone baking mats or parchment paper: To line your cookie sheets for an even, stick-free bake. Invest in silicone baking mats or opt for parchment paper. 

Silicone spatulas: For a non-stick transfer to the cooling rack! 

Cooling racks: To prevent overbaking.

Rolling pin: For a smooth and even cut-out cookie, we love this silicone design. 

Cookie cutters: We love these cute holiday-themed cutouts!

Step #3: Decorating The Cookies

Food coloring: We love this all-natural food coloring for sugar cookie decorations!

Toppings: Feel free to get creative with anything additional here, but we love this healthy version of the classic rainbow sprinkles.

Pipe bags and tips: For mess-free cookie decorating, we love this reusable silicone set.

How to Make Healthier Holiday Cookies with Simple Baking Swaps 

#1 Healthy Flour Alternatives VS Processed Flour

Did you know that processed white flour, a common base for many homemade and store-bought sweet treats, is stripped of all nutrients? During the refining process, many nutrients such as fiber, B vitamins, and phytonutrients are removed. Luckily there are many nutrient-dense flour alternatives that are gluten-free, grain-free, and can be easily substituted to make healthy holiday cookies.

Some of our favorites include: 

  • Oat flour
  • Almond flour
  • Coconut flour 
  • Buckwheat flour 
  • Cassava flour

Keep in mind, these flours may not always be an exact substitute for all-purpose flour. If you’re looking for a healthier 1:1 replacement, try a store-bought variety, such as Bob’s Red Mill Paleo Flour.

RELATED: What You Really Need to Know About Baking With Gluten-Free Flour

#2 Natural Sweeteners VS Refined Sugar

Replacing refined sugar with natural alternatives can reduce calories (and of course, sugar content), enhance the nutrient value (think fiber and minerals), and keep you on track with your fitness goals. 

Here are some natural sweeteners to consider:

RELATED: Ultimate Guide to Reducing Your Sugar Intake

#3 Plant-Based Alternatives VS Dairy

Whether you’re dairy-free or are interested in testing dairy-free baking alternatives, swapping dairy foods (such as butter, milk, and cream) for dairy-free alternatives can add a healthy spin to your holiday cookies. 

Try these dairy-free swaps:

  • Coconut oil or mashed avocado in place of butter
  • Unsweetened pumpkin purée in place of dairy yogurt or sour cream
  • Dairy-free milk in place of cow’s milk
  • Creamy non-dairy yogurt (such as Kite Hill Greek-style yogurt or full-fat Coconut Yogurt) in place of yogurt, sour cream, or heavy cream
  • Canned coconut milk in place of heavy cream
  • Plant-based or dark chocolate in place of milk chocolate

RELATED: Healthier Holiday Swaps That Are Weight-Loss Friendly

Staple Healthy Holiday Cookie Ingredients 

Based on the recipes below, here’s everything you’ll need for your healthy holiday cookie grocery list. Modify or add as desired!

Flours & Grains

  • Almond Flour 
  • Gluten-free Rolled Oats
  • Oat flour (store-bought or homemade)

Sweeteners & Fruit

  • Maple syrup
  • Coconut Sugar
  • Blackstrap molasses
  • Raspberries (or berries of choice)

Dairy/ Dairy-Alternatives

  • Dairy-free milk (oat milk, almond milk, cashew milk, or your favorite variety)
  • Eggs

 Nut/Seed Butter, Oil, Nuts & Seeds

  • Almond butter (unsweetened & creamy)
  • Peanut butter (unsweetened & creamy)
  • Tahini 
  • Coconut oil 
  • Chia seeds
  • Pumpkin seeds
  • Slivered almonds

Flavorings & Add-ins

  • Cacao or cocoa powder, unsweetened
  • Vanilla extract
  • Mint extract
  • Almond extract
  • Chocolate chips (naturally sweetened, option for dairy-free)
  • Paleo chocolate bar
  • Shredded coconut, unsweetened 
  • Raisins, unsweetened
  • Baking soda
  • Baking powder
  • Himalayan sea salt 

Spices

  • Ground cinnamon
  • Ground ginger
  • Pumpkin pie spice (or ground nutmeg and cloves)

8 Healthy Holiday Cookie Recipes (+ 1 Bonus Dairy-Free Cookie Icing) 

#1 Gingerbread Cookies

Made with wholesome ingredients like almond flour, oat flour, and all-natural sweetener, these gingerbread cookies are a healthier take on Christmas cookie classics that will leave you equally as satisfied. Did we mention they’re plant-based, gluten-free, and dairy-free? 

Ingredients: 

  • 1 cup almond flour
  • 1 cup oat flour 
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 ½ tsp ground ginger
  • 1 ½ tsp pumpkin spice 
  • ¼ cup coconut oil, room temperature or melted
  • 1 tbsp almond butter, creamy
  • ½ cup coconut sugar (optional for added sweetness) 
  • 3 ½ tbsp blackstrap molasses 
  • 1 tsp vanilla extract 
  • 1-2 tbsp non-dairy milk (we used oat milk)

Directions: 

Step #1: Preheat the oven to 350°F and line a cookie sheet with parchment paper, set aside. 

Step #2: In a large bowl, combine the dry ingredients, mixing together the almond flour, oat flour, baking soda, baking powder, and spices.

Step #3: In a separate bowl, prepare the wet ingredients, mixing everything except the non-dairy milk. Cream together the coconut oil, almond butter, molasses, coconut sugar, and vanilla. Mix together until a creamy consistency is achieved.

Step #4: Slowly add the dry ingredients into the wet ingredients, mixing until well combined. Add 1-2 tbsp of non-dairy milk as necessary to bind the dough together.

Step #5: Once dough-like consistency is achieved, refrigerate for 20-30 minutes to help solidify the mixture. 

Step #6: Remove from the fridge and form into tablespoon-sized scoops. Option to roll/coat in coconut sugar topping!

Step #7: Evenly place cookies on lined baking sheet.

Step #8: Bake for 10-12 minutes or until slightly cracked and golden on the top.

Step #9: Remove from oven and let cool for 30 minutes (they will seem soft but will harden as they cool).

Step #10: Enjoy and serve once cooled (about 30 minutes – 1 hour).

#2 Gluten-Free Sugar Cookies

These almond flour-based sugar cookies will be all the talk at the holiday cookie swap. They’re lightly sweetened with maple syrup, made with less than ten ingredients, and free of gluten, grains, dairy, and processed sugar. Roll them into balls for pillowy cookies, or get creative with cute holiday cutout shapes! Finish with a naturally sweetened sugar cookie glaze and a sprinkle of toppings for the ultimate holiday treat.

Ingredients:

  • 2 cups almond flour
  • ⅓ cup maple syrup
  • 1 tsp vanilla 
  • ¼ tsp almond extract
  • ½ tsp baking soda 
  • 2 tbsp coconut oil, melted or room temperature 
  • ¼ tsp Himalayan salt 

Directions:

Step #1: Preheat the oven to 350°F and line a cookie sheet with parchment paper. Set aside. 

Step #2: Add almond flour, salt, and baking soda to a large bowl. Stir until well mixed. 

Step #3: Slowly mix in wet ingredients, adding coconut oil, vanilla, almond extract, and maple syrup. Form into a dough.

Step #4: Once dough consistency is achieved, chill in the fridge for 30 minutes.

Step #5: Remove from the fridge and form into tablespoon-sized scoops. Alternatively, roll dough out and slice into cut-out shapes!

Step #6: Place evenly on lined baking sheet, and bake for 8 minutes

Step #7: Remove from the oven and set aside to cool. If they are slightly soft, that’s ok! Cookies will harden once cooled.

Step #8: Once cooled, top with frosting, glaze, or toppings of choice! 

#3 Double Chocolate Thin Mint Cookies

We took the classic chocolate peppermint Christmas cookies and gave them a crunchy twist. These thin mint double chocolate cookies are not only healthy (grain-free, dairy-free, and even plant-based), but they’re also so simple to make (just five ingredients needed).

Ingredients:

  • 1 cup almond flour
  • 3 tbsp cocoa or cacao powder, unsweetened
  • 3 tbsp pure maple syrup
  • 2 tbsp coconut oil, room temperature
  • ½ tsp mint extract 

Chocolate coating:

  • 1 cup non-dairy chocolate chips (we used Endangered Species Oat Milk Chocolate Chips! For a lower sugar option, we love Lily’s Dark Chocolate Chips), melted
  • ¼ tsp mint extract 
  • 1 tsp coconut oil

Directions:

Step #1: Preheat the oven to 350 degrees F. 

Step #2: Line a baking sheet with parchment paper

Step #3: In a large bowl, combine almond flour and cocoa powder. Stir until well combined.

Step #4: Mix in remaining cookie ingredients until a dough is achieved. If it’s crumbly, that’s ok! The ingredients will come together when chilled.

Step #5: Place dough in the fridge to chill for 30-40 minutes.

Step #6: Once chilled, remove dough from the fridge and form into a large ball.

Step #7: Place dough between two pieces of parchment paper or saran wrap, and roll out the dough until it’s ¼ – ½ inch thick. 

Step #8: Once the dough is evenly spread, form evenly sized cookies. Using a circle cookie cutter (or the lid of a jar!) form cookies.

Step #9: Evenly place cookies on the baking sheet and bake for 12 minutes.

Step #10: Remove from oven, and let cool.

Step #11: Once cooled, place cookies in the fridge while preparing the chocolate coating.

Step #12: To make the coating, mix melted chocolate chips, coconut oil, and mint extract into a smooth chocolate mixture.

Step #13: Remove chilled cookies from the fridge, and dip each cookie in the chocolate mixture until fully coated.

Step #14: Place chocolate coated cookies on a lined baking sheet. Chill in the fridge for 30 minutes or until completely hardened.

Step #15: Serve and enjoy! Store leftover cookies in the fridge.

#4 Snickerdoodle Cookies

Soft yet chewy, light yet flavorful, and made with the healthiest ingredients, like oats, almonds, and all-natural sweetener. Vegan, gluten-free, and dairy-free, what’s not to love about these healthy snickerdoodle holiday cookies? 

Ingredients:

  • ½ cup gluten-free oat flour
  • ½ cup almond flour
  • ¼ cup coconut sugar 
  • 2 tbsp maple syrup
  • 2 tbsp coconut oil 
  • ½ tbsp vanilla extract
  • 2 tsp pumpkin pie spice
  • ¼ tsp baking soda 
  • ¼ tsp baking powder 
  • ¼ tsp Himalayan salt

Cinnamon Sugar Topping:

  • 2 tbsp coconut sugar 
  • 2 tsp cinnamon or pumpkin pie spice 

Directions:

Step #1: Preheat the oven to 350°F and line a baking sheet with parchment paper. Set aside. 

Step #2: In a small bowl, create your cinnamon sugar topping by combining coconut sugar and pumpkin spice (or ground cinnamon) together. Stir until well combined, then set aside.

Step #3: Add dry ingredients to a large bowl, mixing together oat flour, almond flour, pumpkin pie spice, salt, baking powder, and baking soda. Stir until well mixed. 

Step #4: In a separate large bowl, mix wet ingredients. Cream together coconut oil, vanilla, coconut sugar, and maple syrup. 

Step #5: Slowly stir dry ingredients into the wet ingredients until a dough forms. Scrape down sides and stir as necessary. 

Step #6: Once dough consistency is achieved, chill in the fridge for 20-30 minutes. 

Step #7: Remove dough from fridge. Next, form dough into ½  tablespoon sized scoops (or 1 tbsp for larger cookies).

Step #8: Roll dough into a ball, then dip in cinnamon sugar mixture. 

Step #9: Evenly place on baking sheet and bake for 10 minutes

Step #10: Remove from the oven and cool. If cookies are slightly soft, that’s ok! They will harden once cooled.

Step #11: Once cooled, serve and enjoy!

#5 Peanut Butter Blossom Cookies

Everything you’d want from a cookie — the perfect balance of sweet and salty, chocolate and PB, and soft yet crunchy. The best part? They’re sweetened naturally with coconut sugar, grain-free, and can easily be made vegan. Use your favorite paleo chocolate bar and get baking! 

Ingredients:

  • 1 cup unsweetened peanut butter, creamy
  • 1 ¾ cups almond flour
  • ½ cup coconut sugar
  • 1 egg (sub 1 flax egg or 1 chia egg)
  • ¼ cup melted coconut oil
  • 2 tsp vanilla
  • ½ tsp cinnamon
  • ¼ tsp sea salt
  • Sea salt, to taste
  • 1 paleo chocolate bar, melted

Directions:

Step #1: Preheat oven to 350 degrees. Line a baking sheet with parchment paper or a silicone mat.

Step #2: In a medium bowl, whisk together the coconut oil, coconut sugar, peanut butter, egg, cinnamon, and vanilla extract. Add the almond flour and salt. Mix well until the mixture forms a soft dough consistency.

Step #3: Roll dough into 12 balls. Place on a lined baking sheet, about 2 inches apart. Using your thumb or the back of ½ teaspoon measuring spoon, press in the center of each cookie to make space for the melted chocolate. Bake for 10-12 minutes, then remove from the oven to cool.

Step #4: Using a spoon, pour the melted chocolate into each cookie. Allow 5 minutes for chocolate to set, or enjoy immediately!

#6 Raspberry Almond Flour Thumbprint Cookies

Grain-free, gluten-free, and vegan! Made with almond flour, these healthier thumbprint raspberry cookies will be your new holiday favorite. Chewy, pillowy, and filled with a melt-in-your-mouth raspberry chia jam. 

Ingredients:

Dough:

  • 2 cups almond flour
  • 1 tsp vanilla extract
  • ¼ cup coconut oil
  • ¼ cup maple syrup
  • ⅛ tsp salt

Raspberry Chia Jam:

  • 2 cups raspberries
  • 1-2 tbsp maple syrup
  • 2 tbsp chia seeds (black or white)
  • 1 tsp vanilla extract

Directions:

Step #1: Preheat oven to 350 degrees. Line a baking sheet with parchment paper or a silicone mat.

Step #2: In a medium bowl, whisk together the coconut oil, maple syrup, and vanilla extract. Add the almond flour and salt. Mix well until the mixture forms a soft dough consistency.

Step #3: Roll dough into 12 balls. Place on a rimmed baking sheet, about 2 inches apart. Using your thumb or the back of 1/2 teaspoon measuring spoon, press in the center of each cookie to make space for the chia jam. Pinch together any large cracks around the sides of each cookie.

Step #4: To make the raspberry chia jam, place all of the ingredients in a small saucepan over a medium high heat. Allow to simmer for 3-4 minutes. Use a spoon to break up the berries. Once the mixture has thickened slightly and resembles a jam-like texture, remove from heat and let cool. Once cool, fill the cookies with ½ – 1 teaspoon of chia jam.

Step #5: Bake the cookies for 15 minutes or until they get lightly browned on the edges. Once done, the cookies will be soft, don’t remove them from the baking sheet until cool. As they cool, they will become crisper.

Step #6: Keep them in a covered container in the refrigerator for 7-10 days, they will get softer with time. To freeze, let cool and store in freezer-safe containers with parchment paper between each layer, will keep for up to 2 months.

#7 Oatmeal Raisin Breakfast Cookies

Healthy enough to enjoy for a nourishing holiday breakfast or decadent dessert! These yummy Cinnamon Raisin cookies are filled with nourishing ingredients like oats, chia seeds, pumpkin seeds, and cinnamon. 

Serves: 10

Ingredients:

  • 1 cup oats, rolled
  • 2 tbsp chia seeds
  • ¼ cup shredded coconut
  • ¼ cup pumpkin seeds
  • ⅓ cup slivered almonds
  • ¼ cup raisin
  • ¼ cup cacao nibs
  • ½ tsp cinnamon
  • 1 tsp vanilla extract
  • 2 tbsp tahini
  • 2 tbsp maple syrup
  • 1 pinch sea salt
  • ¼ cup water
  • Almond butter, to serve

Directions:

Step #1: Preheat the oven to 350°F and line a baking tray with parchment paper.

Step #2: Add all ingredients to a food processor and blend until the mixture comes together, adding a splash more water if needed.

Step #3: Drop the cookie dough by the rounded tablespoon onto the parchment-lined baking tray, shaping them into rounds.

Step #4: Bake for 15 minutes until the edges are golden.

Step #5: Serve with a dollop of almond butter.

#8 No-Bake Chocolate & PB Buckeye Cookies

Known as buckeye cookies, buckeye delights, or PB-chocolate truffle cookies, these creamy and indulgent no-bake bites will satisfy all your dessert cravings. No oven needed! We used our protein-packed PB balls as the base, but you can also modify and make the recipe without protein powder. Simply skip the protein powder, increase the nut butter to 1 cup and add an additional 1-2 tbsp of maple syrup if desired.

Ingredients:

  • 1 cup almond flour
  • 3-4 tbsp creamy peanut butter
  • 1 scoop vanilla protein powder
  • ½ cup shredded coconut
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 1 pinch sea salt

Chocolate coating:

  • 1 cup dairy-free chocolate chips
  • 1 tsp coconut oil

Directions:

Step #1: Add all of the base ingredients to a food processor and pulse until the mixture comes together.

Step #2: Chill in the fridge or freezer for 10-20 minutes to set and then roll into bite-sized rounds.

Step #3: Meanwhile, melt the chocolate and coconut oil in the microwave or over the stove top. Once creamy and fully melted, transfer to a small bowl. 

Step #4: Dip each peanut butter ball into the chocolate mixture, then place on a pan or plate lined with parchment paper. Place back in the freezer for 10-20 minutes, or until set, before enjoying.

Step #5: Store leftovers in an airtight container in the fridge.

Bonus Recipe: 2-Ingredient Healthy Dairy-Free Frosting

Made with wholesome ingredients like coconut butter and all-natural sugar, enjoy this healthy holiday frosting guilt-free. Use it as a glaze for your sugar cookies, or drizzle it on your gingerbread men, snickerdoodles, and healthy holiday desserts! 

Ingredients:

  • ½ cup coconut butter, slightly melted or room temperature
  • 2 tbsp sweetener (we love maple syrup or honey)
  • ¼ tsp vanilla extract, optional 

Note: To turn this frosting into a glaze, add 4-8 tablespoons of room temperature water to thin, stirring in the water one tablespoon at a time. 

Optional Add-ins: Natural food coloring: follow the instructions on your food coloring of choice. We love this (all-natural) brand!  

Directions:

Step #1: Bring the coconut butter to room temperature (or slightly warmer). Boil a medium-sized pot of water. Once boiled, remove from heat. Place (glass) jar of coconut butter into the warm water for 2-3 minutes (or until room temperature is achieved). See note.

Step #2: Add the melted coconut butter, sweetener of choice, and vanilla into a medium-sized bowl. Stir until a smooth paste is achieved. 

Step #3: If making the glaze, add 4-8 tablespoons of room temperature water, one tablespoon at a time, to thin. Consistency should be thin and glossy.

Notes:

  • Jars must be glass! If using plastic jars, place desired amount of ingredients into a glass jar and repeat above steps.
  • If using honey as sweetener, repeat step 1 to melt honey.
  • No time to make your own? Try this organic store-bought frosting!

Bring Joy to Your Holiday Season with These Must-Have Healthy Holiday Cookies

The ultimate healthy Christmas cookie guide to satisfy all your sweet tooth needs. No need to choose between taste or nutrition — you can have them both! Use this guide to plan out your holiday shopping list, grab the essentials, and get baking! With these simple baking swaps and healthy recipes, transform all your favorite sugar-filled cookies into healthier holiday treats. A healthier holiday starts here!

Want more baking inspiration? Sign up for FitOn PRO for a complete recipe box full of tasty treats for every eating plan. 

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]]> 90648 10 Healthy Holiday Swaps That are Surprisingly Weight Loss Friendly https://fitonapp.com/nutrition/healthy-holiday-swaps/ Mon, 18 Nov 2024 18:00:56 +0000 https://fitonapp.com/?p=16547 Dietitian-approved and full of flavor.

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]]> The holiday season is here! It’s time to kick back and relax, enjoy the company of friends and family, and of course, fill our bellies full of festive foods and holiday treats. While we cherish time with loved ones and look forward to some much-needed R&R time, there’s something particularly special about holiday food. In fact, for many, food is a universal language of love and connection. Aside from being the center of many traditions, holiday food brings people together, provokes feelings of nostalgia and joy, and of course, tastes ultra delicious. That said, holiday foods are generally more indulgent than nutritious. 

But fear not — there’s a way to keep your goals in check without stress, food guilt, or restriction.  The secret to staying on track this holiday season? Calling on healthy holiday swaps! That’s right, with a few simple swaps, you can enjoy your favorite holiday treats and feel good doing so. 

Ahead, delicious substitutions for all your favorite festive foods and treats. Think: healthy alternatives for chocolate, mashed potatoes, pasta, and more! Get ready to indulge without that “I have to unbutton my pants” feeling. Trust us, these ten healthy holiday swaps will have everyone going back for seconds.

10 Registered Dietitian-Approved Healthy Holiday Swaps

#1 Dark Chocolate VS. Milk Chocolate

What do chocolate chip cookies, hot cocoa, and peanut butter blossoms all have in common (besides being ridiculously tasty)? Milk chocolate. While it may be yummy, the added milk and sugars make this an ingredient worthy of a swap. Don’t worry, you can still get your chocolate fix. “Dark Chocolate is a very healthy swap for milk chocolate,” says Lisa Mastela, Registered Dietitian and Founder of Bumpin Blends, a line of personalized superfood smoothie cube blends designed to help meet the nutritional needs of women.  

Studies show dark chocolate contains up to 2-3 times more flavanols (naturally occurring antioxidants found in cocoa) than milk chocolate. Before you grab any dark chocolate off the shelf, Mastela says it’s important to be mindful of branding and ingredients. While dark chocolate contains heart-healthy antioxidants and minerals like magnesium, “it can have just as much sugar,” says Mastela. To ensure you’re making healthy holiday swaps, beware of ingredients. For the most nutritional benefits, studies recommend choosing dark chocolate that is at least 70% to obtain the most flavanols.

When your chocolate cravings are calling, try these (dairy-free and low-sugar) healthier alternatives:

Chocolate Chips: 

Cocoa/Cacao Powder:

  • Unsweetened Cocoa or Cacao Powder

Chocolate Bars:

Hot Cocoa:

Here’s How to Incorporate it Into Your Holiday Treats:

  • Use dairy or refined sugar-free chocolate chips in holiday cookies or baked goods
  • Make chocolate-dipped fruit using melted paleo chocolate 
  • Add a spoonful of antioxidant-rich cacao powder to smoothies, pudding, or brownies
  • Make healthy holiday bark with unsweetened melted chocolate

#2 Greek Yogurt VS. Sour Cream

Want a thick and creamy texture without the additional fat calories? We’ve got the best healthy holiday swaps for even your creamiest of needs. “Opting for a non-fat Greek yogurt in place of sour cream is a great alternative, notably because of the probiotics in Greek yogurt (which can support a healthy digestion) and the lack of fat.” This healthy substitute offers a thick and creamy texture without adding additional fat calories. Instead, you’ll get a healthy dose of protein! “We add non-fat Greek yogurt to our non-vegan smoothies for a boost of protein and probiotics,” says Mastela. Unlike sour cream which has under 1g of protein per serving, Greek yogurt contains about 20g per cup.

Greek yogurt is a 1:1 replacement for sour cream, making it an easy switch in recipes. When shopping, Mastela suggests reading ingredient labels to keep it healthy— many brands have loads of sugar in them.

We love Siggi’s Plain Icelandic Yogurt, Maple Hill Grass-Fed Organic Greek Yogurt, or Unsweetened Chobani and Fage Greek Yogurt!

And if you’re looking for a dairy-free alternative, you’ve got plenty of options!

  • Try dairy-free greek yogurt brands like Kite Hill almond-based yogurt
  • Make your own cashew sour cream by blending 1 cup of cashews soaked cashews with ½ cup of water, 1 tbsp of lemon juice, and ½ tsp apple cider vinegar!
  • Purchase a dairy-free store-bought sour cream like Kite Hill Sour Cream or Forager Sour Cream

#3 Cauliflower, Sweet Potatoes, Winter Squash VS. Potatoes

Mashed potatoes are a holiday favorite, but each serving is accompanied by a hefty calorie count (and let’s be honest, we never just have one serving). To reduce calories and increase nutritional value, try these healthy holiday swaps. 

To save carbs and calories, Mastela recommends swapping white potatoes for cauliflower. “It’s a very bland and basic veggie with no taste,” but it’s rich in water and fiber with a similar fluffy consistency to mashed potatoes. Thus, it’s a great choice to bulk up any meal! Not wanting to give up potatoes in their entirety? Try half potatoes and half cauliflower!

Sweet potatoes and winter squash also make great substitutions, containing more nutrients and fewer carbs than regular potatoes. 

Feeling inspired? Embrace seasonal eating and swap traditional potatoes for other nutritious root vegetables! Here are 8 nourishing ways to cook with root veggies this holiday season.  

#4 Medjool Dates VS. Sugar

Skip the refined sugar and opt for nature’s candy! If you’re indulging in something sweet, Medjool dates are a surprisingly healthy sugar substitute that will satisfy your sweet tooth. Thanks to their high fiber content, dates are low on the glycemic index providing your body with a slow release of energy (unlike the instant sugar rush from refined white sugar), making them a better option for your waistline.

“Dates are a phenomenal alternative to sugar in food prep. That’s why Bumpin Blends smoothies exclusively use dates to sweeten rather than sugar or other sugar alternatives! Dates are pure, natural, and full of fiber, minerals, vitamins, and sweetness!” says Mastela.

Maple Syrup, molasses, honey, and coconut sugar make for additional healthy holiday swaps when replacing sugar! Just be sure to read the ingredients to avoid added sugar!

RELATED: 4 Delicious Ways to Use Dates as a Sugar Replacement 

#5 Veggie Noodles VS. Pasta

Zoodles, spaghetti squash, or legume-based noodles all make for delicious healthy holiday swaps that will curb your pasta craving without the empty carbs and high calories. “Red lentil pasta, black bean pasta, and chickpea pasta are all fantastic high-fiber, high-protein alternatives,” says Mastela. If you’re not in the mood for veggies, 100% whole wheat pasta is a great alternative — just make sure it’s 100% whole wheat (not just wheat).

Try these nourishing recipe ideas:

  • Swap zucchini noodles for traditional noodles in your chicken or veggie noodle soup
  • Skip the refined grains and make a hearty spaghetti squash and meatball dish
  • Serve up butternut squash or sweet potato noodles with a drizzle of oil and spices like rosemary, sage, and basil 
  • Make a low-carb pesto noodle dish with zucchini noodles, avocado, and a boost of protein (we love chickpeas, shrimp, chicken, or salmon)

Looking for a quick-and-easy holiday side dish or starter? Try this Zucchini Veggie Lasagna! Make it dairy-free by using dairy-free cheese, swap the tofu for meat if preferred, or skip it altogether and layer on the veggies.  

Serves: 4

Ingredients:

  • 5 zucchini
  • 3 tbsp olive oil
  • 1 cup firm tofu, crumbled
  • 1 cup pasta sauce
  • ½ cup mozzarella, shredded
  • ½ cup parmesan cheese, grated
  • sea salt & black pepper, to taste
  • basil leaf, chopped, to serve

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking dish with parchment paper.

Step #2: Wash the zucchini and peel into long strips to resemble lasagna noodles.

Step #3: Add a layer of the zucchini noodles to the baking dish and top with ⅓ of the crumbled tofu, cheese, and sauce. Continue layering until all ingredients are used. 

Step #4: Add an extra sprinkle of cheese to the top layer and bake in the oven for 20-25 minutes.

Step #5: Top with fresh basil and enjoy!

#6 Greek Yogurt or Hummus VS. Cream Cheese

Whether you’re smearing it on your bagel or spooning it into recipes, a serving of cream cheese turns into an empty tub… real fast. With these healthy holiday swaps, save on calories and fat without sacrificing flavor (even grandma will approve)! In addition to protein-rich Greek yogurt, hummus makes a delicious cream cheese alternative. While Greek yogurt offers a more comparable taste, hummus is a crowd-pleaser and comes with a host of health benefits.

“Hummus has its own strong flavor, but you could blend up chickpeas with some almond milk and tahini for a more bland but sweet plant-based, high-fiber cream cheese alternative! My motto: when in need of healthy, high fiber, plant-based thickener: blend chickpeas. You can add blended chickpeas to everything for a fiber boost! Chickpeas are the secret ingredient to our famous vegan Cookie Dough blend,” says Mastela.

Opt for an unsweetened plain Greek yogurt like Siggi’s or a nutritious hummus brand like Cava, or Ithaca Hummus.

Try these yummy ideas:

  • Use Greek yogurt in place of cream cheese for a low-carb, lower-sugar frosting
  • Make stuffed mushrooms, pasta, or peppers using Greek yogurt in place of cream cheese
  • Use hummus or Greek yogurt as a dip for crackers, veggies, or holiday platters
  • Make a raw “cheesecake” using chickpeas or sweet hummus in place of cream cheese (try Kite Hill’s season pumpkin pie cream cheese!)

And if you’re in a pinch, try these tasty and healthy store-bought cream cheese alternatives:

Stuffed with hummus instead of cream cheese, these Red Pepper Boats make a yummy app or holiday snack. 

Ingredients:

  • 1 red bell pepper
  • ¾ cup hummus
  • Fresh parsley, chopped
  • Chili flakes
  • Sea salt & black pepper, to taste

Directions:

Step #1: Slice the bell pepper to make 4 boats. Discard the seeds.

Step #2: Divide the hummus between the 4 boats. Tops with parsley, and chili flakes, and season with sea salt and pepper.

#7 Cashew or Other Nut Milk VS. Heavy Cream

With heavy cream taking over holiday dishes — we’re talking eggnog, mashed potatoes, even spinach — it’s no wonder our pants feel a little tighter this time of year! If a recipe calls for a creamy base, try these healthy holiday swaps for heavy cream! Have you ever made cashew milk or cashew cream? These healthful nuts are a versatile substitute — they can be used in both sweet and savory recipes, made into a cream or a milk, and provide a low-calorie, high protein alternative to heavy cream!

“Cashew milk and other nut milks are great alternatives. They’re rich in healthy unsaturated fats, plant-based, and protein-rich! We use cashew butter for a mild, sweet thickener,” says Mastela. 

Here are yummy ways to use non-dairy milk this holiday season:

  • Make a dairy-free eggnog with cashew or coconut milk and warming spices 
  • Mix your favorite dairy-free milk into any baked goods holiday recipe as a 1:1 swap for dairy milk
  • Use non-dairy milk such as coconut, cashew, or oat milk to thicken any recipe (think: gravy, mashed potatoes, or homemade caramel sauce)
  • Add a splash to your morning coffee or holiday latte

The best part? It’s easy to blend up your own! From homemade almond to cashew to oat milk, here are the 7 Best Milk Alternatives worth blending up.

#8 Roasted Veggies VS. Bread

Between the dinner rolls, stuffing, breadcrumbs, and pastries, holidays are a gluten overload! Mastela has a less gluttonous resolution: incorporate roasted veggies in place of bread. “Roasted veggies are packed with fiber which can help fill you up (and your plate!) to mitigate bread cravings,” says Mastela. If you opt for bread, Mastela recommends sourdough or 100% whole wheat.

  • Make your favorite toast sans the bread! For a savory option, try sweet potato avocado toast. Craving something sweet? Toast up a slice of sweet potato and top it with yogurt and nut butter 
  • Use eggplant, mushrooms, or sweet potatoes as a bun replacement for burgers
  • Use roasted veggies like carrots or sweet potato wedges as a dipping vehicle for your favorite sauces or spreads instead of bread
  • Make a no-bread stuffing using hearty veggies like sweet potato, mushrooms, cauliflower, and carrots

#9 Delicious Dairy-Free Swaps 

Love dairy but hate the bloat and indigestion that often comes with it? Good news. Dairy-free alternatives are easy to come by and taste just as good (if not better) than their dairy-laden alternatives! If you can’t tolerate dairy, try these dairy-free healthy holiday swaps

  • Instead of cream cheese, try nut butter or nut-based cream cheese! Kite Hill Almond-based Chive Cream Cheese tastes like the real deal
  • Swap coconut oil in place of butter for all your cooking and baking needs
  • Instead of mayo or yogurt, try avocado!
  • Try oat milk in place of milk or cream  
  • Instead of cheese, try nutritional yeast
  • Try banana ice cream in place of ice cream

#10 Holiday Mocktails VS. Sugary Cocktails

Whether you’re celebrating a sober holiday or looking to cut back on carbs, calories, and sugar, swapping cocktails for mocktails is a yummy way to support your weight loss goals. From dairy and alcohol-free eggnog to low-sugar seasonal spritzers, there are so many ways to have your drink and enjoy it too. Simply skip the sugary mixers and syrups (like soda, simple syrup, and pre-made mixers) and opt for healthy alternatives like seltzer, kombucha, or muddled fruit. 

And if you are looking to enjoy a cocktail, we’ve got healthier holiday cocktails, too! Think: Mistletoe Margaritas, Peppermintini’s, and more.

The Nutritious and Delicious Ways to Enjoy The Holiday 

The holiday season is meant to be enjoyed! Gone are the days of restricting your diet or spending hours at the gym working off your holiday feast. With these 10 healthy holiday swaps, you can feel your best while enjoying your favorite meals. Transform any unhealthy ingredient into a mouth-watering dish that will leave your waistline feeling just as good as your tastebuds.

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]]> 90648 7 Easy-Prep Healthy Thanksgiving Desserts https://fitonapp.com/nutrition/healthy-thanksgiving-desserts/ Thu, 14 Nov 2024 18:00:48 +0000 https://fitonapp.com/?p=16000 These recipes are free from all the added sugar, but are bursting with the Thanksgiving flavors we crave.

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]]> While mashed potatoes, turkey, and gravy are notorious Thanksgiving staples, sweet tooth lovers know that no holiday feast is complete without festive desserts and seasonal sweet treats. From pecan and apple pie to all things pumpkin, there’s something so special about getting in the kitchen and making some traditional holiday recipes! However, if you’re trying to have a healthier holiday, the mere thought of holiday feasting can bring on some added stress. But, fear not — you can enjoy your holiday pie and eat it too! By this, we mean there’s a way to enjoy yourself — without deprivation or guilt. And we’re showing you how with healthy Thanksgiving recipes that can be made at home with ease. By calling in healthy swaps, being mindful of ingredients, and opting for homemade instead of store-bought, you can enjoy Thanksgiving desserts that taste like the classics, but with a healthier twist!

So, get ready to roll up your sleeves and do some holiday baking — these recipes are totally drool-worthy. And, we’re willing to bet your entire guest list will agree.

What Makes These Desserts Healthier? 

But first, let’s talk about what makes these healthier desserts stand apart from the rest. These desserts are all refined sugar-free and made with healthy fats — forget the processed and inflammatory oils commonly found in store-bought desserts! 

These healthy Thanksgiving treats are also: 

  • Gluten-free
  • Made with real, whole foods 
  • Easily made vegan, if not already
  • Delicious! 

RELATED: 10 Healthy Holiday Swaps That Are Surprisingly Weight Loss Friendly

Coconut Whipped Cream: Make This Recipe First! 

When it comes to Thanksgiving treats, dessert toppings are a must! But, rather than reach for dairy-filled whipped cream or vanilla ice cream, why not elevate the sweet taste and creamy texture with something healthier (but equally as delicious)? Enter: homemade coconut whipped cream.

Most of these Thanksgiving dessert recipes call for coconut whipped cream, and not only does this make for a delicious dairy-free alternative, but it’s also easy to make. So, our tip to you is to make a big batch on Thanksgiving that you can use with any of these tasty desserts. 

In addition to topping the recipes below with this coconut whip, here are some other ideas:

  • Make a coconut whipped cream parfait, layering fresh berries and coconut whip on top of each other. Feel free to add in additional layers of granola, shaved dark chocolate, or coconut flakes!
  • Make a protein-packed chia pudding and top it with a dollop of coconut whip and fruit.
  • Blend up an avocado chocolate pudding and serve it with a side of coco whip.
  • Make your coffee or latte a little extra indulgent — swap your traditional creamer for a spoonful of coconut whipped cream! 

Ingredients:

  • 2 cans of full-fat unsweetened coconut cream (chilled in the fridge overnight) 
  • 1 tsp pure vanilla extract 
  • 1 tbsp pure maple syrup 

Directions:

Step #1: Add all ingredients to a high-speed blender or, using a hand-help mixer, whip for about 3-5 minutes. 

Step #2: Use right away or store in an airtight container in the fridge and use the same day for best results.

7 Easy-Prep Healthy Thanksgiving Desserts 

#1 Dairy-Free Pumpkin Pie Parfait

Naturally sweetened, made with 6 simple ingredients, and full of festive fall flavor! To make this tasty recipe even healthier, swap every other layer of coconut whip for protein-packed Greek yogurt or coconut yogurt. You’ll reduce the sugar and keep the same creamy texture! 

Serves: 2

Ingredients:

  • 1 cup pure pumpkin puree
  • 2 tbsp pure maple syrup 
  • ½ tsp ground cinnamon
  • 1 cup gluten-free granola
  • ½ cup coconut whipped cream (see recipe above) 
  • Pumpkin pie spice for serving 

Directions:

Step #1: Start by adding the pumpkin puree, maple syrup, and cinnamon to a mixing bowl and mix well. Set aside. 

Step #2: Using two glass jars, add granola to the base of the jars, followed by a layer of coconut whipped cream, and then the pumpkin puree. Top with another layer of granola and a dollop of coconut whipped cream. 

Step #3: Sprinkle with pumpkin pie spice and enjoy! 

#2 Gluten-Free Pecan Pie 

If you love Pecan Pie, you’ll be excited to know you can make a healthy homemade version with ease! Not only is this healthy Thanksgiving pecan pie free from refined sugar, but it’s also gluten-free and easily made vegan. Simply swap the butter with a vegan alternative! To boost the protein and save on calories, serve with unsweetened vanilla Greek or nut-based yogurt. Finish with an extra sprinkle of cinnamon for a sugar-free sweet boost.

Serves: 6

Ingredients: 

  • 1½ cups almond flour
  • ¼ cup coconut sugar
  • ¼ cup cold butter
  • 2 tsp vanilla extract
  • 2 tbsp filtered water
  • ¾ cup maple syrup
  • ¾ cup medjool dates, pitted and soaked
  • 1½ cups pecans, chopped
  • Pinch sea salt

Directions:

Step #1: Preheat the oven to 325 degrees F.

Step #2: Line a pie pan with parchment paper and set aside.

Step #3: While the the oven is preheating, mix almond flour, coconut sugar, and salt until well combined

Step #4: Stir in butter and 1 tsp. of vanilla and mix until a dough starts to form. It may be crumbly to start (that’s ok!). Continue scraping down the sides to form, kneading with hands as necessary.

Step #5: If the dough is too crumbly, mix in ½ tbsp cold water at a time. Mix in completely before adding more water. The dough should be well formed but not sticky.

Step #6: If the dough is too wet or oily, add ½ tbsp of additional almond flour at a time. 

Step #7: Once you’ve achieved your desired consistency, chill in the fridge until dough is hardened (about 20-40 minutes). Remove dough from the fridge and place in the center of your pie dish.

Step #8: Using your hands, evenly press the dough into the pie plate lining the bottom of the pan. Next, press the dough up the sides of the pan to cover the dish.

Step #9: Pre-bake the pie crust for 10 minutes until lightly golden.

Step #10: While the pie is pre-baking, make the filling by adding the maple syrup, dates, 1 tsp. vanilla, salt, and 1 cup of pecans to a food processor and blitz until well combined into a creamy mixture.

Step #11: Pour mixture into a bowl, and add remaining chopped pecan pieces. Mix until well combined.

Step #12: Pour filling into the slightly pre-baked pie crust. Bake on 350 for 40-50 minutes, or until pie crust and topping is golden brown.

Step #13: Remove from oven and cool.

Step #14: Wait 3-4 hours to serve (this is crucial, so flavors meld together). Serve warm or chilled!

#3 Cinnamon Apple Muffins

Healthy enough to be served for breakfast, dessert, or a snack, these warming Cinnamon Apple Muffins will have you savoring the cozy flavors of fall in every bite. They’re sweetened with real apples and raw honey, full of protein and healthy fats to keep you satiated and satisfied, and made with almond flour for a healthy holiday recipe that’s 100% gluten-free.

Serves: 8

Ingredients:

  • 3 cups almond flour
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 2 tsp baking powder
  • 1 apple, grated or shredded
  • ¼ cup coconut oil, melted
  • 4 eggs
  • 3 tbsp honey
  • 1 pinch sea salt
  • ½ cup pecans, chopped
  • ½ lemon, juiced
  • 1 tbsp coconut sugar
  • Almond butter, to serve

Directions:

Step #1: Start by preheating your oven to 320°F and line a muffin tin with muffin liners.

Step #2: Next, add the almond flour, cinnamon, salt, and baking powder to a large mixing bowl and stir to combine.

Step #3: Crack the eggs into a separate mixing bowl and whisk. Add the melted coconut oil, honey, and vanilla.

Step #4: Add the wet mixture to the bowl with the dry ingredients and mix well. Fold in the grated apple, lemon juice, and pecans.

Step #5: Pour the batter into the lined muffin tins and top with extra pecans and a sprinkle of coconut sugar.

Step #6: Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool, and serve with a dollop of almond butter.

#4 Pumpkin Spice Almond Butter Cups

Looking for a healthier Thanksgiving dessert that doesn’t take a ton of time to prep? These Pumpkin Spice Almond Butter Cups take less than 30 minutes to prepare, are made with whole food ingredients, and are bursting with pumpkin spice flavor! Enjoy these as an easy post-Thanksgiving dinner treat. With only 7 wholesome ingredients needed and a few simple steps, get ready to enjoy this healthy recipe guilt-free.

Serves: 10 

Ingredients:

  • ½ cup coconut oil
  • ¼ cup chocolate chips
  • ¼ cup honey
  • 1 tsp pumpkin spice
  • ¼ cup cocoa powder
  • 1 tsp vanilla extract
  • ½ cup almond butter

Directions:

Step #1: Start by lining a muffin tin with liners and set aside.

Step #2: Next, add the coconut oil, chocolate chips, and raw honey to a stockpot over low heat. Stir until the mixture starts to melt.

Step #3: Add the pumpkin spice, cocoa powder, and vanilla and whisk well.

Step #4: Add about 1 tablespoon of the melted chocolate mixture to each lined muffin tin. Top with a dollop of almond butter and set in the freezer for 10 minutes.

Step #5: Pour enough of the melted chocolate mixture to cover the dollop of almond butter and place back in the freezer to set for another 15-20 minutes.

Step #6: Sprinkle with sea salt and store the almond butter cups in an airtight container in the fridge until ready to enjoy!

Step #7: Enjoy with a dollop of coconut whipped cream if desired!

#5 Sweet Potato Pie Bars

Low in sugar, full of satiating whole foods, and made with less than 10 main ingredients, these sweet potato pie bars will be the star of the dessert menu this holiday season. Perfectly balanced with healthy fats from flaxseed, nuts, coconut milk, and butter, they help combat sugar cravings and curb hunger pains. Enjoy!

Ingredients:

  • 1 cup pecans
  • 1 cup oats, rolled
  • 2 tbsp ground flaxseed
  • 5 tbsp warm water
  • pinch sea salt
  • 2 medium sweet potatoes
  • 1 tbsp unsalted butter
  • 3 eggs
  • 2 cups coconut milk
  • 1½ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp ginger
  • 1 tbsp vanilla extract
  • 8 tbsp coconut whipped cream

Directions:

Step #1: Preheat the oven to 350 F. Then, prep the flax eggs by adding 2 tbsp of ground flax to a small bowl with 5 tablespoons of warm water. Mix well until a paste forms, then set aside.

Step #2: Meanwhile, make the crust. Start by adding the pecans, oats, cinnamon, and sea salt to a food processor. Blend until a crumble forms. Once the flax eggs have set (about 10 minutes), add to the crust mixture and pulse until combined.

Step #3: Line a 9×9 pie-sized baking sheet with parchment paper and lightly grease with oil. Press the crust into the baking sheet until evenly spread. Set aside.

Step #4: Next, make the pie filling. Start by peeling the sweet potatoes, then chop them into cubes. Add to a medium-sized saucepan and cover with water. Boil for 5-10 minutes, or until the sweet potatoes are tender and cooked through. Alternatively, you can steam until tender.

Step #5: Drain the water from the saucepan and add the cooked sweet potatoes to a large mixing bowl. While warm, add a tablespoon of butter, then use a hand masher to puree into mashed potatoes. Add the remaining ingredients, including the eggs, full-fat coconut milk, maple syrup, vanilla, and spices. Option to add to a food processor to blend instead of mixing by hand.

Step #6: Once the filling is smooth and creamy, pour on top of the crust and spread evenly. Bake for 45-50 minutes, or until set. Once baked, remove from the oven and cool completely before serving, about 30-60 minutes.

Step #7: Serve with 1 tablespoon of coconut whipped cream per serving, if desired!

#6 Pumpkin Fudge

If you love holiday fudge and all things pumpkin, you’re in luck — this holiday dessert is a must-have. It requires just 8 simple ingredients, is naturally sweetened with a splash of maple syrup, and is full of healthy fats and fiber from ingredients like almond butter and canned pumpkin. Enjoy as a guilt-free fudge alternative!

  • 1 cup almond butter
  • ¼ cup maple syrup
  • ⅓ cup coconut oil
  • ⅓ cup pumpkin puree
  • 1 tsp vanilla extract
  • ½ tbsp pumpkin spice
  • 1 cup chocolate chips
  • 2 tsp coconut oil

Directions:

Step #1: Line an 8-square-inch baking pan with parchment paper.

Step #2: In a medium saucepan, melt the ⅓ cup coconut oil and almond butter on low heat. Add the maple syrup, pumpkin puree, vanilla extract, and pumpkin pie spice, and stir until well combined. Remove from the heat and cool slightly before pouring mixture into the lined baking dish. Place in the freezer to firm.

Step #3: While freezing, prepare the chocolate drizzle topping. Add the chocolate chips and 2 teaspoons of coconut oil to a microwave-safe bowl and heat in 30-second increments until melted. Once melted, remove the fudge from the freezer and drizzle the chocolate coating on top. Place back in the freezer until the fudge is fully set and firm.

Step #4: Keep in the fridge or freezer until ready to enjoy.

#7 Paleo Espresso Brownies

Different from traditional boxed brownies, this paleo-friendly recipe is nutritious, delicious, and made from whole food ingredients. Using Simple Mills brownie mix as a healthy base and a few additional ingredients, you can enjoy a quick and convenient dessert in a better-for-you way. Customize as desired, serving with optional coconut whipped cream and any other toppings of choice. 

Ingredients:

Directions:

Step #1: Start by making the brownies according to the package instructions, adding the espresso powder and chocolate chips into the mixing bowl at the end. Stir well to combine. Bake according to the package instructions.

Step #2: Once cooked, allow the brownies to cool and then slice. Serve with a dollop of coconut whipped cream, an extra sprinkle of espresso powder, and chocolate chips if desired.

A Healthier Take on Thanksgiving Treats

If you’re craving all the yummy flavors that come with this time of year, give these healthy Thanksgiving desserts a try. Not only do they prove that turning a traditional Thanksgiving treat into a much healthier dessert is possible, but these recipes prove that healthy eating does not mean deprivation, even during the holiday season. Here’s to a healthy and happy Thanksgiving season! 

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]]> 90648 The Ultimate Guide to Making The Best Thanksgiving Pies You’ve Ever Had https://fitonapp.com/nutrition/healthy-thanksgiving-pie/ Wed, 13 Nov 2024 18:00:13 +0000 https://fitonapp.com/?p=22473 Shopping lists, healthy swaps, indulgent recipes, and more!

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]]> Preheat the oven and gather your baking supplies, Thanksgiving pie season is officially underway! If you usually serve up a store-bought pie, these simple and healthy recipes will have you reconsidering your decision. Sure, store-bought can be quick and convenient (don’t worry — we’re sharing some healthy pre-made picks below). However, there are so many reasons to go homemade — both for taste, and health! For starters, because you have the ability to control the ingredients and call on good-for-you baking swaps, you can make something much more nutritious. Plus, it allows you to cater to a variety of dietary needs (for dairy, gluten, or grain-free dieters) and taste preferences! And when it comes to taste, homemade holiday pies are another level of delicious. We’re not sure if it’s the TLC or nutritious ingredients, but there’s no comparison. Not to mention, holiday baking can be a great opportunity to bake up some memories with your kiddos or loved ones. 

Ahead, are the best healthy Thanksgiving pie recipes that will have you licking your plate clean while still feeling your best.

Quick Tips on Making Healthy Thanksgiving Pie 

#1 Make Healthy Sugar Swaps 

While dessert is meant to be sweet, traditional Thanksgiving pies and holiday baked goods are a sugar bomb waiting to happen. What’s worse? These pies typically contain inflammatory and highly refined sugars like corn syrup and table sugar. 

This is one of the reasons making the switch to homemade is great! You can swap sneaky sugars for healthier alternatives, such as:

  • Pure maple syrup
  • Raw honey
  • Medjool dates
  • Coconut sugar 
  • Unsweetened applesauce
  • Ripe mashed banana

When planning or modifying your recipe, turn to these better-for-you options!

RELATED: 10 Healthy Holiday Swaps That are Surprisingly Weight Loss Friendly

#2 Use a Flour Alternative 

While many traditional pies are made with refined white flour, we made our healthy Thanksgiving pies with nutritious alternatives that happen to be both grain and gluten-free! 

When making your own Thanksgiving pies, consider nutritious flour alternatives such as oat flour, almond flour, and coconut flour! 

Plus, swapping the flour is a great way to make your recipe gluten-free or paleo/keto-friendly.

RELATED: What You Really Need to Know About Baking With Gluten-Free Flour

#3 Boost the Nutrition by Adding Wholesome Ingredients

If you can’t recognize it or pronounce it, it’s not an ingredient worthy of your healthy Thanksgiving pie! Pass on artificial ingredients, sneaky sugars (beware of sweetened milks and ‘Pumpkin Pie’ fillings), and inflammatory oils like canola or vegetable oil. Instead, stick to whole foods that are minimally processed or refined.

In doing so, you’ll help prevent a blood sugar surge and get an extra dose of nutrients (think: an added protein boost from almond flour vs. refined white flour, or fiber and minerals from dates vs. processed white sugar). Plus, reaching for more nutrient-dense foods will help you stay on track with your fitness goals!

Holiday Baking Must-Haves: Kitchen Supplies & More!

Imagine making it halfway through your healthy Thanksgiving pie recipe instructions only to discover you’re missing the necessary supplies to finish! Don’t let this be you (we’ve been there and done that). So, here are all the kitchen supplies you’ll need for your healthy Thanksgiving pie. Got them already? Great.

Pie Dish 

Because what’s a pie without a pie dish? Grab a standard 9 – 9.5 inch pie dish (or two). Glass is ideal for an even bake, but disposable aluminum works too!

Multi-Sized Mixing Bowls 

You’ll need a few medium-sized mixing bowls. We recommend getting a multi-sized set like these stainless-steel bowls.

High-Speed Blender and/or Food Processor

While both appliances are kitchen must-haves, you can save the high-speed blender for your holiday wish list if you’re trying to cut back on expenses. A large food processor like this one will work perfectly.  

Measuring cups and spoons

While we love intuitive eating… intuitive baking, not so much! One wrong measurement can throw off the entire recipe — so, be sure to grab a set of measuring cups and spoons. 

Cookie Sheet(s)

We recommend stocking up on a few cookie sheets if possible. This way, you can utilize more than one at a time! Plus, they’ll come in handy plenty this Thanksgiving (think: roasting veggies, baking cookies, or warming up appetizers). We love these non-stick cookie sheets.

Parchment Paper

Parchment paper is key to stick-free baking! Alternatively, you can opt for non-stick silicone baking mats (or stick to the plain old-fashioned oil-greased pan using coconut or avocado oil) to prevent recipes from sticking and flaking.

Large Stovetop Saute Pan

Making our apple pie dish below? You’ll need a large stove-top pan to saute those sweet, seasonal apples. For something more splurge-worthy, we love this pan!

Silicone Spatula/Spoon

This multi-use kitchen tool is a must. And silicone is best here. It works as the perfect mixing spoon, and also helps you scrape every last bit of residual pie filling stuck in your blender or bowl.

Can Opener

A can opener to open that pumpkin puree, of course! 

Apple Corer

While this kitchen tool is optional, we’re leaving it here for those who appreciate the efficiency. 

Staple Ingredients

The ultimate healthy Thanksgiving pie ingredients, all in one convenient place. Do a quick pantry scan to see what you have on hand, then bring this list to the store to pick up what’s missing! 

Flours & Grains

  • Almond flour 
  • Gluten-free rolled oats
  • Oat flour

Sweeteners

  • Maple syrup or honey
  • Coconut sugar
  • Molasses

Produce

  • Apples
  • Medjool dates

Dairy / Dairy-Alternatives

  • Eggs (can sub flax or chia egg)
  • Butter (can sub vegan butter)
  • Dairy-free milk (oat milk, almond milk, cashew milk, or your favorite variety)

Seeds, Nuts & Nut butter

  • Pecans or nuts of choice (raw or dry roasted)
  • Flax or chia seeds
  • Almond butter (unsweetened and creamy)

Canned & Jarred Items:

  • Unsweetened pumpkin puree
  • Full fat coconut milk
  • Coconut oil

Spices & Flavorings

  • Vanilla extract
  • Mint extract
  • Cinnamon
  • Nutmeg
  • Ginger
  • Cloves

How to Make a Healthy Homemade Thanksgiving Pie Crust

The best homemade healthy Thanksgiving pie crust, made simple. This base recipe is made with everything you’ll love, and nothing you won’t! It’s gluten-free, and made with a handful of wholesome ingredients. Yum!! 

The Best Almond Flour Thanksgiving Pie Crust

Ingredients:

  • 1 ½  cups almond flour (+ 1-2 tbsp as needed)
  • 1/4 cup coconut sugar 
  • 1/4 cup cold butter (vegan or dairy)
  • 1 tsp vanilla extract 
  • ¼ tsp salt 
  • ½ – 3 tbsp cold water, as needed 

Nut-free option: 1:1 swap for oat flour 

Butter Alternatives: works with both vegan and dairy butter; OR can swap with equal amounts coconut or olive oil (¼ cup) 

Low-sugar option: Leave out sweetener (or option to use 2 tbsp versus 4) 

Directions:

Step #1: Preheat the oven to 325 degrees F.

Step #2: Line a pie pan with parchment paper and set aside.

Step #3: While the the oven is preheating, mix almond flour, coconut sugar, and salt until well combined 

Step #4: Stir in butter and vanilla and mix until a dough starts to form. It may be crumbly to start (that’s ok!). Continue scraping down the sides to form, kneading with hands as necessary.

Step #5: If the dough is too crumbly, mix in ½ tbsp cold water at a time. Mix in completely before adding more water. The dough should be well formed but not sticky. 

Step #6: If the dough is too wet or oily, add ½ tbsp almond flour at a time. 

Step #7: Once you’ve achieved your desired consistency, chill in the fridge until dough is hardened (about 20-40 minutes).

Step #8: Remove dough from the fridge and place in the center of your pie dish. 

Step #9: Using your hands, evenly press the dough into the pie plate lining the bottom of the pan. Next, press the dough up the sides of the pan to cover the dish.

Step #10: For no-bake pies, bake the pie crust for 30-35 minutes, or until golden brown. Let cool before adding filling. 

Step #11: For cooked pies, pre-bake the pie crust for 10 minutes until lightly golden. Let cool, and add pie filling. Bake according to instructions for pie filling base. 

The Best Healthy Thanksgiving Pies + 1 Bonus Recipe 

#1 Pecan Pie Filling

Healthy Thanksgiving pecan pie

Yes — 5 wholesome ingredients (including the flavorings!) is really all you need! Maple syrup and fiber-rich dates marry perfectly together to create an all-natural mixture that tastes sinfully delicious. By the way, we love a good pecan pie — so, rest assured, this gluten-free pecan pie recipe does not disappoint. 

Serve it warm or chilled — both are perfectly indulgent!! 

Ingredients:

  • ¾ cup pure maple syrup 
  • ¾  cup Medjool dates, pitted and soaked  
  • 1 ½ cups pecans, chopped
  • 1 tsp. vanilla extract
  • Dash of salt

Directions:

Step #1: Preheat oven to 350 degrees F

Step #2: Add maple syrup, dates, vanilla, salt, and 1 cup of pecans to a food processor and blitz until well combined into a creamy mixture

Step #3: Pour mixture into a bowl, and add the remaining chopped pecans pieces. Mix until well combined.

Step #4: Pour the filling into a slightly pre-baked pie crust (pre-cooked for 10 minutes).

Step #5: Bake at 350 for 40-50 minutes, or until pie crust and topping is golden brown.

Step #6: Remove from the oven and cool

Step #7: Wait 3-4 hours to serve (this is crucial, so flavors meld together). Serve warm or chilled!

#2 Apple Pie Filling

Thanksgiving apple pie

Just the thought of warm tart apples mixed with notes of sweet cinnamon makes our mouth water! This healthy Thanksgiving pie is a classic, and making it is easier than ever! Sweetened only with Medjool dates, this is a tasty treat that you can totally feel good about eating. Serve it up with a creamy coconut whip or top it off with a scoop of dairy-free ice cream for something more indulgent. 

Ingredients: 

  • 5-6 large apples (or 6-8 smaller), thinly sliced 
  • 1 tsp coconut oil, room temperature 
  • 1 cup Medjool dates, pitted and soaked  
  • 1 tsp vanilla extract 
  • 1 tsp lemon juice 
  • 2 tsp cinnamon or pumpkin pie spice 

Note: While any apples will work just fine, I’ve found a combination of various apple varieties tastes best! 

Directions:

Step #1: Preheat oven to 325 degrees F.

Step #2: Add 1 tsp of coconut oil to a medium to large pan and melt on medium heat. 

Step #3: Add apple slices, vanilla, lemon juice, and cinnamon. Stir until well coated.

Step #4: Cover and cook on medium-low heat for 10-15 minutes until apples are soft.

Step #5: Lower to low heat, remove cover, and stir in dates. Cook for another 5 to 10 minutes. Apples should be soft but still formed.

Step #6: Remove from heat and let cool. 

Step #7: Add filling to a slightly pre-baked pie crust (pre-cooked for 10 minutes).

Step #8: Bake on 325 for 30 minutes, or until pie is golden brown and apples are cooked through.

Step #9: Remove from oven and let cool. 

Step #10: Wait 3-4 hours to serve (this is crucial, so flavors meld together). Serve warm or chilled!

#3 Pumpkin Pie Filling

Pumpkin pie, the OG recipe of Thanksgiving! This filling is dairy-free, gluten-free, made with real pumpkin, and sweetened with real, wholesome ingredients. That’s right — no condensed milk or processed corn syrup in this healthy Thanksgiving pie. You can achieve that perfect texture the natural way.

Ingredients:

  • 1 (15 or 16 oz). can unsweetened pumpkin puree
  • ¼  cup full-fat oat milk: option for cashew milk or coconut milk
  • ¼  cup + 1 tbsp pure maple syrup
  • ¼  cup coconut sugar
  • 2 eggs
  • ½  tbsp pumpkin pie spice (or cinnamon)
  • ½  tbsp vanilla extract
  • 1 tbsp gluten-free oat flour, (optional, but recommended to thicken)

Directions:

Step #1: Preheat oven to 325 degrees F.

Step #2: Combine above ingredients in a large bowl or blender.

Step #3: Mix until well combined.

Step #4: Pour ingredients into a slightly pre-baked pie crust (pre-baked about 10 minutes).

Step #5: Bake for 60-75 minutes, or until pie filling is no longer “jiggly” and pie crust is golden brown.

Step #6: Remove from oven and let cool.

Step #7: Once cooled, chill in the fridge for 3-4 hours to allow the pie to set. Serve chilled!

Note: If blending, do not over blend. Blend on medium speed until well combined but not too thin.

For a lower-calorie, lower-fat option, this pie can be baked crustless! Simply line a pie pan with parchment paper and bake as directed above.

Bonus Healthy Thanksgiving Pie Recipe: Raw Pumpkin Pie 

#4 No-Bake Raw Vegan Pumpkin Pie

Thanksgiving vegan pumpkin pie

A no-bake, raw vegan pumpkin pie?! We know, we outdid ourselves. This recipe is so simple that it’s essentially foolproof. No baking (or baking experience) needed! With less than 10 ingredients needed for the filling (and just 2 for the no-bake crust!), you’ll be coming back to this recipe for all your sweet tooth needs — long after the holiday’s over.

Best of all, you can customize this recipe based on your flavor preferences or dietary needs! While pecans and walnuts lend a more “fall-inspired” flavor profile, you can easily swap them with heartier nuts like almonds or hazelnuts. Same goes for the dairy-free milk in the filling — any creamy milk like coconut, oat, almond, or cashew milk will work great.

No-Bake Crust:

  • 1 ½ cups pecans or walnuts (or nuts of choice)
  • 1 ½ cups Medjool dates, pitted and soaked

Optional: 1 tsp vanilla and pumpkin spices

No-Bake Pumpkin Filling

  • 1 cup cashews, soaked and drained
  • 1 (16 oz.) can unsweetened pumpkin puree
  • 1 cup dates, pitted and soaked
  • ¼ cup full-fat coconut or oat milk, unsweetened
  • 1 tsp coconut oil
  • 2 tsp vanilla extract
  • 1 tsp cinnamon

Directions:

Step #1: To make the no-bake crust, add the nuts and soaked dates to a food processor. Pulse until well combined into a dough-like mixture. If too dry, option to add 1 tbsp of water or non-dairy milk at a time. 

Step #2: Line a pie pan with parchment paper and press the raw dough evenly into the pan. Place in fridge or freezer while preparing the filling. 

Step #3: To make the filling, add all the filling ingredients to a high speed blender or food processor. Blend until well combined until creamy but not too thin.

Step #4: Once desired consistency is achieved, pour the mixture into the already prepared pie crust.

Step #5: Chill in the fridge or freezer for 2-3 hours (or until set) before serving!

Busy Holiday? Try These Healthier Store-Bought Options

Pre-Made Pie Crust 

Want to save time and energy in the kitchen? Opt for a store-bought crust! There are plenty of healthier options that will make your life that much easier. Here are some of our favorites:

Or, grab a store-bought Pie Crust mix like Bob’s Red Mill Gluten-Free Pie Crust or King Arthur Flour Gluten-Free Pie Crust Mix. You’ll save yourself some time and hassle while still enjoying the benefits of a homemade blend!

Toppings

  • Whipped Cream: Such as So Delicious dairy-free coconut whipped cream
  • Chocolate Chips: Such as Enjoy Life Foods dairy-free dark chocolate chips or Hu Kitchen chocolate chips  
  • Chocolate Bar: Your favorite healthy chocolate bar (such as Lily’s stevia-sweetened, Hu Kitchen, or Eating Evolved chocolate) melted, chopped, or shaved on top of your pie
  • Granola: such as Purely Elizabeth pumpkin or Paleonola grain-free maple granola 
  • Unsweetened coconut flakes 
  • Dairy-free Ice Cream: such as Nada Moo, Jeni’s, or Cado (or a healthy homemade recipe!)
  • Full-Fat Yogurt: such as Greek or non-dairy coconut milk yogurt
  • Whole Fruit: such as fresh or slightly warmed berries, like strawberries or blueberries

Prepared Pies

And when you just can’t be bothered in the kitchen, turn to these already prepared healthier Thanksgiving pies! This is the next best option for busy holidays where time is of the essence. 

And, don’t forget to check out your local grocery store for freshly baked healthy options! Stores like Whole Foods, Wegmans, and Trader Joe’s have lots of healthy options to choose from, including gluten-free, dairy-free, and paleo-friendly finds! If you have a plant-based cafe nearby or healthy bakery nearby, ask about raw vegan options, too!

Your Healthiest & Sweetest Thanksgiving Yet

There you have it, the Ultimate Thanksgiving Pie Guide. Between recipe lists, healthy ingredient swaps, and, of course, the most delicious Thanksgiving pies, you have everything you need to have the best Thanksgiving ever. Bon appétit! 

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]]> 90648 The Ultimate Guide to Healthy Ice Cream https://fitonapp.com/nutrition/healthy-ice-cream/ Sun, 07 Jul 2024 17:00:43 +0000 https://fitonapp.com/?p=55472 Including delicious store-bought & DIY options.

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]]> There’s something about the creamy and indulgent taste of ice cream that just hits the spot. Whether blended into a shake or creamy smoothie, paired with espresso for an affogato, or simply scooped into a bowl, there are endless ways to satisfy your sweet tooth. And while summer trips to the ice cream parlor and late-night ice cream runs remain some of life’s simplest pleasures, traditional ice cream is often full of processed sugar, dairy, and calorie-laden add-ins (like cookie dough, chocolate syrup, and even candy bars). However, if you’re looking to enjoy this summertime dessert in a more mindful way, you should know that it’s entirely possible to enjoy ice cream without compromising on your health and fitness goals. The trick? Making your own healthy ice cream at home!

Enter: your guide to healthy homemade ice cream. Equipped with easy-prep homemade recipes (including numerous dairy-free choices), endless flavor options, and even the best dairy-free store-bought ice cream picks, there will be no missing out on the sweet taste of summer! Grab your spoon and get ready to dig in!

RELATED: 18 Refreshing Desserts to Keep You Cool This Summer

Healthy Ice Cream Tips 

Ingredients Matter

If you follow any advice when choosing a healthy ice cream blend, let it be this — always read the ingredient label! Opt for ice cream blends made with whole foods in their least processed state. If they’re sweetened, ideally, it’s with natural sweeteners like honey, dates, or maple syrup. If they’re ultra-thick and creamy, look for full-fat coconut milk, avocado, or cashews as opposed to processed thickeners. If they’re chocolate or mint-flavored, don’t settle for artificial flavorings — look for the real deal! And if you’re making your own, even better! You’re in charge of the ingredients.

RELATED: The 9 Healthiest Sweeteners That Are Better Than Refined Sugar

Less is More

Speaking of ingredients, less is more when it comes to what’s in your ice cream! If you’re looking at a never-ending list of foods, there’s a good chance it’s filled with artificial ingredients, fillers, and processed foods. Generally speaking, fewer ingredients is best — it will likely be more nutritious and easier to digest!

RELATED: The Healthiest 28 Store-Bought Foods to Support Your Microbiome

Portion Your Plate

Even when made with good-for-you ingredients, remember: ice cream is still a treat! Pace yourself and be mindful of portion sizes. While healthy ice cream options are typically made with fewer calories and less sugar, indulging too much or too frequently can affect your health and fitness goals. Moderation is key!

Homemade Healthy Ice Cream Equipment and Tools

Ready to make your own healthy ice cream? To get started, you’ll just need a few simple tools! 

Ice cream maker: Though not necessary, these convenient machines make for an easy-prep, no-fuss blend. Creamy and decadent every time! 

High-speed blender or food processor: No ice cream maker? No problem! Whip up your homemade blend using a blender or food processor.

Ice cream container: The storage process is just as important as the preparation! Proper storage prevents ice crystals from forming (which can ruin the texture and taste).

Ice cream scoop: Enough said.

How to Make Healthy Ice Cream: 2 Easy-Prep Methods

With An Ice Cream Maker

In a high-speed blender, blend all the ingredients together. Pour the mixture into your ice cream maker and churn according to the ice cream machine instructions. Once churned, enjoy immediately or add the mixture to an ice cream storage container and freeze.

Without An Ice Cream Maker

Method #1: In a high-speed blender, blend all the ingredients together, then pour into ice cube trays, and freeze. Once frozen, allow the ice cubes to thaw slightly before adding to the blender or food processor, this will allow the machine to blend without overheating. Next, blend until smooth. Once a creamy ice cream-like texture is formed, add the mixture to an ice cream container and freeze for 45-60 minutes until firm enough to scoop.

Method #2: In a high-speed blender, blend all the ingredients together. Then, pour into a large ice cream or shallow container and freeze. To prevent ice crystals, stir the mixture every 45-60 minutes and re-freeze. Repeat every 30-45 minutes for about 2-3 hours. P.S. This step is crucial! Though a little tedious, it prevents an icy texture.

Healthy Homemade Dairy-Free Ice Cream Recipes

These tasty and decadent dairy-free ice cream recipes come together in minutes! Low in sugar, full of healthy fats, and made with just a few simple whole food ingredients, enjoy them guilt-free.

Homemade Cashew Milk Ice Cream 

Ingredients:

  • 2 cups cashew milk (or non-dairy milk of choice) 
  • ½ cup cashew butter (or nut or seed butter of choice) 
  • ⅓ cup raw honey or maple syrup
  • ½ tbsp vanilla extract 
  • Pinch of sea salt, to taste 

Homemade Chocolate Avocado Ice Cream

Ingredients:

  • 1 (13-14 oz) can of full-fat coconut milk
  • 1 ripe medium avocado, peeled and pitted
  • ⅓ – ½ cup cocoa or cacao powder, unsweetened
  • ½ cup raw honey
  • 1 ½ tbsp vanilla extract

Homemade Almond Milk Ice Cream 

Ingredients:

  • 2 cups almond milk (or non-dairy milk of choice) 
  • ½ cup almond butter (or nut or seed butter of choice) 
  • ⅓ cup raw honey or maple syrup
  • ½ tbsp vanilla extract 
  • Pinch of sea salt, to taste 

13 Homemade Ice Cream Flavor Variations

For any of the below ice cream flavors, follow one of the above ice cream recipes and modify with these tasty all-natural flavor boosts!

Double Chocolate

Follow one of the above recipes for avocado or nut butter-based ice cream. For a lighter cacao flavor, add ¼ cup of unsweetened cacao or cocoa. For a deeper chocolate flavor, use up to ½ cup. Add dairy-free chocolate chips for a double chocolate twist!

Mint Chip

Follow one of the above base recipes, adding ⅛ teaspoon pure peppermint extract. Mix in dairy-free chocolate chips for a mint chocolate chip ice cream flavor.

Very Vanilla

Follow one of the above recipes for avocado or nut butter-based ice cream. For the avocado ice cream, leave out the cacao powder and replace with ⅓ cup nut butter of choice. Increase the vanilla extract by ½ tbsp. For the nut butter-based recipe, increase the vanilla extract by one additional tbsp.

Strawberry

For a chocolate + berry blend, use the avocado ice cream recipe. Add ½ – 1 cup of fresh strawberries. For a pure strawberry flavor, follow the nut butter-based recipe. Reduce the liquid by ½ cup and add ½ – 1 cup of sliced or mashed fresh or frozen strawberries. 

Brownie Batter

Use either base recipe and stir in chunks of your favorite homemade or store-bought brownie. For a cookie dough flavor, add chunks of your favorite chocolate chip cookie to the nut butter-based recipe!

Coconut

Follow one of the above base recipes, and add in 1 tbsp of unsweetened shredded coconut to the base. For an extra coconut kick, garnish with a sprinkle of toasted coconut to serve!

PB&J

Use the cashew milk base recipe and stir in ½ – 1 cup of fresh strawberries or raspberries and 1 tbsp chunky peanut or almond butter to the base. If you prefer chunky toppings, make the cashew milk ice cream recipe as instructed above, then stir in your fixing after!

Pistachio

Follow either base recipe and stir in ⅓ cup of roughly chopped pistachios to the base. For a chunkier texture, stir in the pistachios to the base once the ice cream has set!

Cereal Milk

Embrace your inner child with this healthier nostalgic indulgence. Using the cashew milk base recipe, add 1 cup of your favorite healthy cereal to the base, such as Magic Spoon or Three Wishes Cinnamon cereal!

Moose Tracks

Follow one of the above base recipes. Once the ice cream base has set, stir in ½ cup of loosely chopped healthy peanut butter or nut butter cups of choice, such as Eating Evolved, Justin’s, or Lily’s Chocolate.

Cookie Dough

With so many better-for-you cookie dough alternatives on the market (such as Capello’s vegan chocolate chip cookie dough), making healthy cookie dough ice cream at home is easy. Simply choose your favorite dairy-free base (we recommend cashew or almond milk) and follow the instructions. Once the ice cream has set, chop your store-bought cookie dough of choice into small squares and stir into the base.

Coffee

Follow the cashew milk base recipe, adding 2 shots of brewed espresso. Alternatively, you can replace ½ cup of cashew milk with chilled coffee. Option to stir in chocolate chips to the base once set!

Chocolate Chip

A classic flavor that pairs well with anything! Choose your favorite base, then blend and freeze according to the directions. Once frozen, stir chocolate chips of choice into the base until evenly distributed.

The 10 Healthiest Store-Bought Dairy-Free Ice Cream Brands

#1 Pressed Juicery

This dairy-free ice cream is in a league of its own when it comes to taste and nutrition!

Made with homemade almond milk and sweetened with Medjool dates or maple syrup, it’s the ultimate guilt-free treat that is decadent and delicious. While you can visit any Pressed Juicery location for a soft-serve freeze (walk, don’t run!), you can find their store-bought frozen dessert in a variety of locations. Choose between flavors like matcha, chocolate, strawberry, or vanilla coconut. 100% plant-based, made with real whole-food ingredients, and sweetened all naturally! What’s not to love?

We tried the matcha flavor and… yum. If you’re a matcha and ice cream lover, grab your spoon! Made with less than 10 ingredients like coconut milk, almond milk, matcha, and maple syrup. Enjoy it with a sprinkle of coconut flakes or dairy-free chocolate chips!

#2 Van Leeuwen

Real ingredients, delicious flavors, and options for everyone. Choose between dairy-free oat cashew and coconut-based blends, or enjoy dairy-filled flavors if that’s your thing! As one of the creamiest options out there, you’d never guess it was plant-based! Peanut butter brownie, cookie crumble strawberry jam, chocolate fudge brownie, chocolate oat milk cookie dough crunch, vegan strawberry shortcake… our mouth is watering at the thought!

With limited-edition flavors on rotation, check the menu (often) to make sure you get a scoop of the good stuff! Be on the lookout for summer flavors like Banan Cream Pie Ice Cream, Key Lime Pie, Tiramisu, and Summer Peach Crisp. And if you’re more of an ice cream sandwich guy or gal, they’ve got you covered there, too!

#3 GoodPop 

The dessert possibilities are endless with this healthy ice cream brand! From oat milk ice cream sandwiches, to dairy-free fudgesicles and ice cream bars, to no-added sugar fruit pops and new Neapolitan dessert bars, there’s no wrong choice. At about 100 calories per serving, it’s a guilt-free and indulgent treat.

#4 Cosmic Bliss

With dozens of flavor options and the purest ingredients, Cosmic Bliss is undoubtedly one of our top healthy ice cream picks. Whether you’re dairy-free or a dairy-lover — there’s something for everyone. Have your pick at 11 Plant-based flavors — like sweet cherry amaretto, sea salt caramel, and chocolate PB. Or, if you’re tolerant of dairy, enjoy 7 sustainably sourced grass-fed varieties (think: cookie dough, PB, and hazelnut fudge). 

While it’s hard to pick favorites, Chocolate Walnut Brownie is a top contender! Like all of their flavors, this decadent flavor is sweetened all naturally, with ingredients like maple and superfoods like lucuma.

Proving dessert can, in fact, be healthy, grab a pint and dig in!

#5 Dream Pops

While not an ice cream per se, these ice cream bites deserve an honorable mention! In addition to their ever-popular functional frozen dessert bars (think: chocolate lion’s mane, vanilla matcha, and coconut latte), Dream Pops is here to satisfy your sweet tooth with their bite-sized vegan chocolate-coated frozen desserts. 100% plant-based and made with simple and all-natural ingredients like coconut cream, coconut sugar, and natural dark chocolate. 100 calories or less per serving, and available in a variety of flavors including Peanut Butter, Mint, Birthday Cake, Cookie Dough, and Banana Cream. The ultimate healthy (yet totally satisfying) treat!

#6 Fronen 

Dairy-free, made with all-natural ingredients, and lightly sweetened with honey and coconut sugar. Trust us — this is one of the healthiest ice cream brands out there — take a look at the ingredient label and see for yourself! Fronen frozen desserts are made with 7 ingredients or less — and you can actually recognize and pronounce them. Choose from five different flavors, such as strawberry, vanilla, chocolate, mint chip, and salted caramel. Made with a coconut cream base and flavored with pure flavor extracts like mint or vanilla bean for a yummy treat that can be enjoyed by all. Gluten and soy-free, paleo-friendly, and a summer must-have.

#7 NadaMoo!

Cookies and creme, pistachio nut, chocolate peanut butter, caramel cold brew & cookies… need we say more? This dairy-free, coconut-based healthy ice cream brand has been sweetening your freezer since 2005 as one of the first healthy dairy-free ice cream brands on the market. And, with so many delicious flavors that are made with good-for-you ingredients, NadaMoo is here to stay! From seasonal holiday flavors like peppermint bark and pumpkin to new and noteworthy flavors like chocolate chip cookie dough, there are endless reasons to scoop this brand into your bowl. And if you’re looking for a sweet snacking option, try their dairy-free coconut milk frozen bites!

#8 Bekon

This lactose-free brand is delicious, creamy, and made with ingredients you can actually recognize and pronounce. While not dairy-free, Bekon is made with real cream. With flavors like Sea Salt Chocolate Chip, Dark Chocolate Brownie, and Peanut Butter cup, there’s something for everyone. 

#9 Alec’s Organics

Free from hydrogenated fats, high fructose corn syrup, and other sneaky additives, this organic pasture-raised ice cream brand is doing it right. Made with less sugar and gut-friendly regenerative A2 dairy. Choose from flavors like Matcha Chocolate Chip, Peanut Butter Fudge Honeycomb, Honey Blueberry Lavender, and Salted Caramel Latte.

#10 Goodness Dairy

Banana walnut, wild blueberry, rich maple, creamy vanilla, and even lemon sherbet are a few of the reasons we love Goodness Dairy! This whole-foods-based frozen dessert is made with 100% grass-fed A2 dairy and sweetened naturally with ingredients like honey and fresh fruit. Their ingredient list is minimal, and flavor options are endless! While primarily located in stores surrounding New York, you can shop online and fill your freezer with these tasty and nutritious blends!

Plus, Honorable Mentions That Will Melt In Your Mouth

While not the traditional scoop-and-serve ice cream, these store-bought ice cream variations deserve a shoutout!

The Scoop On All Things Healthy Ice Cream

Whether you’re dairy-free or simply looking for a healthy yet decadent dessert, these creamy and delicious plant-based options will satisfy your sweet tooth. For an effortless option, grab a store-bought treat. With oat milk-based pints, banana nice cream, and bite-sized frozen bites, there are so many tasty options to choose from. Want to enjoy a homemade blend full of nutrient-dense ingredients + a little extra TLC? Try one of our easily-customizable DIY recipes. Made from all-natural ingredients and free from sneaky ingredients, fillers, and additives, dig in guilt-free! 

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]]> 90648 19 Healthy Red, White & Blue Recipes For 4th of July https://fitonapp.com/nutrition/healthy-fourth-of-july-recipes/ Fri, 14 Jun 2024 14:00:06 +0000 https://fitonapp.com/?p=20595 That you’ll want to continue enjoying all summer long!

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]]> Fire up the grill, gather your friends and family, and prepare to let sparks fly. Fourth of July is here, and we’re giving you 19 fun, festive, and flavorful reasons to celebrate! And while this holiday is known for indulgent treats and savory BBQs, we’ve got you covered with healthy twists on classic favorites. This year, celebrate without compromising your health and fitness goals. From vibrant salads bursting with flavor to healthy desserts that will keep you cool and hydrated under the summer sun, these healthy Fourth of July recipes will satisfy your taste buds and nourish your body.

How to Make Healthy Fourth of July Recipes 

Making healthy Fourth of July recipes can be as simple as finding good-for-you swaps for not-so-healthy ingredients. Instead of serving (or enjoying) processed foods or foods high in sugar or fat, consider making recipes that are more nutrient-dense and made with real ingredients. Here are some ideas:

  • Swap white burger buns for lettuce wraps or whole grain buns to reduce refined carbs and increase fiber.
  • Use lean protein options like turkey or chicken burgers instead of beef to lower saturated fat content.
  • Opt for homemade marinades and dressings instead of store-bought versions to avoid added sugars and fillers
  • Replace mayo-based dressings with lighter options like Greek yogurt or avocado
  • Grill fresh summer fruits like peaches, pineapples, or plums for a sweet and healthier dessert option instead of sugary treats.
  • Make homemade veggie burgers using ingredients like black beans, lentils, or quinoa for a nutrient-packed patty alternative.
  • Swap sugary beverages or cocktails for unsweetened iced tea, sparkling water, or mocktails

No matter your diet plan, making healthy Fourth of July recipes can be simple and fun. Here are fourteen healthy red, white, and blue recipes with options for any type of eating plan!

19 Healthy Red, White & Blue Recipes 

#1 Red, White, and Blue Fruit Skewers

This simple recipe can be enjoyed by kids and adults alike! Fruit skewers are fun, require little prep or clean-up, and are a healthy way to satisfy your sweet tooth! To make these festive fruit kabobs, simply thread your patriotic-colored fruit onto a wood skewer. Start with a red fruit (think: raspberries, strawberries, cherries, or watermelon), add sliced banana for a white fruit, and finish with blue (such as grapes, blueberries, or blackberries). 

#2 Raspberry Yogurt Bark

In need of a healthy dessert recipe? Try this low sugar, protein-packed FitOn PRO Raspberry Yogurt Bark! Thanks to the antioxidants, fiber, and low sugar, the berries make this dish equally as healthy as it is festive! 

Ingredients:

  • 1½ cups Greek yogurt
  • 2 tbsp tahini
  • 2 tbsp maple syrup
  • 2 tbsp tahini
  • 1 tsp vanilla extract
  • ¼ cup raspberries
  • 2 tbsp slivered almonds
  • 1 tbsp hemp seeds

Directions:

Step #1: Start by lining a small baking sheet with parchment paper.

Step #2: Add the yogurt, tahini, maple syrup, and vanilla to a mixing bowl and stir.

Step #3: Using a spatula, evenly spread the yogurt mixture onto the lined baking sheet.

Step #4: Add the raspberries, almonds, and hemp seeds on top.

Step #5: Place in the freezer and allow the yogurt bark to set for 4 hours.

Step #6: Once set, remove from the freezer and slice or break into individual servings.

Step #7: Store in an airtight contain in the freezer for up to 1-2 weeks for an easy grab and go guilt-free treat.

#3 Watermelon, Black Olive, Mint & Feta Salad

This cooling and flavorful salad is sure to be a crowd-pleaser! With hints of sweet, savory, and refreshing, these summer ingredients pair perfectly together to create a light and healthy Fourth of July recipe! Serving as the star ingredient, watermelon is hydrating and low cal! 

Want to make this dish dairy-free? Replace the feta cheese for a dairy-free cheese alternative, or swap it out with hard-boiled eggs!

Ingredients:

  • 1 small red onion, diced 
  • 8 cups watermelon, cubed and chilled
  • ⅓  pound feta cheese (or dairy-free alternative), crumbled
  • 1 cup black olives, pitted 
  • 1 bunch fresh Italian parsley, chopped 
  • 2-3 tbsp fresh mint, chopped 
  • 3-4 limes, juiced 
  • ¼ cup extra virgin olive oil
  • ½ tsp black pepper

Directions:

Step #1: In a large bowl, add the watermelon, feta, olives, and onion. Toss until well combined.

Step #2: In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently. 

Step #3: Option to garnish with extra mint. Serve and enjoy! Best if enjoyed the same day 

#4 Red, White, & Blue Spinach Salad

This colorful summer salad can be whipped up in minutes, and easily customized to fit any dietary plan. Want an extra boost of protein? Toss in grilled salmon, tofu, or chicken. Looking to increase satiety? Add in healthy fats like avocado or a sprinkle of nuts and seeds to keep you feeling full! 

To maintain the theme of healthy Fourth of July recipes, we’re adding in strawberries, blueberries, and hard-boiled egg to this dish! 

To prepare the salad, mix fresh spinach, strawberries, blueberries, red onion, and pre-prepped hard-boiled eggs in a large bowl. Toss with a drizzle of olive oil and balsamic vinegar or any dressing of choice. Plate and serve!

#5 Berry Chia Pudding 

Chia seeds are packed with fiber, protein, and Omega-3 fatty acids, making them a nutrient-dense addition to any healthy Fourth of July recipe. Plus, these tiny seeds absorb up to 12 times their weight in water, keeping you feeling fuller for longer!  

Ingredients:

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond, coconut, or oat milk
  • 1 banana, mashed
  • 1 tsp cinnamon
  • ½  tsp vanilla extract

To serve: Blueberries, raspberries, and strawberries

Directions:

Step #1: Mix the chia seeds in a bowl with almond milk (or milk of choice)

Step #2: Stir in the mashed banana, cinnamon, and vanilla. Stir to combine

Step #3: Place in the fridge overnight to set, or at least 6 hours

Step #4: Serve with strawberries, raspberries, and blueberries, and any additional toppings of choice (such as coconut yogurt or almond butter). 

#6 Patriotic Yogurt Parfait 

Yogurt parfaits are one of the best snacks to munch on when you want something healthy that feels guilty. Enjoy this as your breakfast, dessert, or as a snack at your Fourth of July gathering! 

To make this patriotic yogurt parfait, layer your yogurt of choice (greek or dairy-free) into a cup, topping with layers of red and blue berries of choice. Customize it to your dietary needs by adding granola, cacao nibs, or even mixing protein powder into your yogurt!

Speaking of protein, for a high-protein version, choose a Greek-style yogurt base. If you want to keep it dairy-free, opt for a coconut or almond milk variety. Regardless of the yogurt you choose, keep it low-sugar by choosing an unsweetened version.

#7 Festive Protein Pancakes

Who says pancakes can’t find their way into healthy Fourth of July recipes? Kick your holiday weekend off with these deliciously festive protein pancakes. They are simple to make and customize to your own dietary needs. 

Ingredients:

  • 1 cup oats
  • 1 scoop protein powder (of choice)
  • 1 ripe banana
  • 2 eggs (or flax eggs)
  • ¼ cup Greek yogurt
  • ¼ cup unsweetened almond milk (or favorite dairy-free milk of choice)
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • 1 tsp vanilla extract
  • Cooking spray or a small amount of oil for greasing the pan

Directions:

Step #1: In a blender or food processor, grind the oats until they become a fine powder.

Step #2: In a mixing bowl, combine the oat flour, protein powder, baking powder, and cinnamon. Mix well. In a separate bowl, mash the ripe banana until it reaches a smooth consistency. Add the mashed banana, eggs, Greek yogurt, almond milk, and vanilla extract to the dry ingredients. Stir until the batter is smooth and well-combined. If the batter appears too thick, add a splash of almond milk to thin.

Step #3: Next, heat a non-stick pan over medium heat. Lightly grease with cooking spray or coconut oil.

Step #4: Pour ¼ cup of the batter onto the heated pan for each pancake. Cook for 2-3 minutes on each side, until you see little bubbles starting to form. Flip and cook the other side for another 1-2 minutes, until the pancakes are golden and cooked through.

Step #5: Serve warm with your favorite toppings, such as fresh berries, sliced bananas, a drizzle of honey or maple syrup, or a serving of Greek yogurt. 

#8 Watermelon Pizza 

Typical store-bought pizzas are made with dairy-filled cheese, processed white flour, and excess oil and sodium. Why not skip the bellyache and opt for something more light and refreshing? We’re talking about watermelon pizza — the hydrating seasonal swap that will have you feeling healthier than ever with every bite. Bring this healthy Fourth of July recipe with you to your holiday party and watch how fast it disappears! 

To make Watermelon Pizza, simply cut a thick slice of watermelon (about 1-2 inches)  width-wise. Top with coconut or greek yogurt, fresh (red and blue) berries, and optional mint or raw honey drizzle. Slice into pizza slices, and serve! 

#9 Dairy-Free Mixed Berry Yogurt Popsicles 

If you want to make the easiest no-bake dessert *ever* you’re going to want to try these yummy dairy-free coconut yogurt popsicles! All you have to do is fill a popsicle mold with your favorite full-fat coconut yogurt and fresh or frozen berries. Truly, it’s that simple! No popsicle mold? Use an ice cube tray and transform these into mini frozen yogurt bites!

Ingredients:

  • 2-3 containers of full-fat coconut yogurt of choice, we used Siggi’s vanilla coconut yogurt
  • 1-2 cups mixed berries of choice, we used strawberries and blueberries
  • 1-2 tsp honey or maple syrup, optional 

Directions:

Step #1: In a mixing bowl, combine the coconut yogurt and fresh berries. If needed, add additional sweetener such as honey or maple syrup. Stir well to combine. 

Step #2: Spoon the mixture into popsicle molds or an ice cube tray. If using popsicle molds, insert a popsicle stick once the mold is filled with the yogurt mixture. If using an ice cube tray, fill and cover with freezer-safe wrap or cover to prevent freezer burn. Freeze for 8 hours or until completely frozen. Serve frozen and enjoy immediately!  

#10 Patriotic Potato Salad 

This red, white, and blue side dish is a fun and festive BBQ necessity! Made without dairy and mayo, serve this yummy dish as a healthier alternative to traditional potato salad.

Ingredients:

  • 1 ½ lb. Red, purple, and yellow baby potatoes, washed and loosely chopped 
  • 4 hard-boiled eggs, peeled and finely chopped 
  • 2-3 cloves garlic, smashed 
  • ¼ cup extra-virgin olive oil 
  • ¼ cup red onion, finely chopped 
  • ¼ cup parsley, finely chopped
  • ¼ cup scallions, finely chopped
  • 1 tbsp fresh dill, chopped
  • ¼ cup red wine vinegar
  • 2 tsp dijon mustard 
  • 1 tsp paprika (optional)
  • ½ tsp turmeric (optional)
  • Fresh ground pepper, to taste 
  • Sea salt, to taste

Directions:

Step #1: Bring a large pot of water to a boil then add the potatoes and a dash of salt. Reduce heat and cook for 10-12 minutes or until potatoes are tender. Drain and set aside.

Step #2: While the potatoes are cooking, add eggs, garlic, onion, and fresh herbs into a large mixing bowl. Toss until combined. Then, add all of the remaining ingredients. Stir until well combined. 

Step #3: Once mixed, add the boiled potatoes to the bowl. Using a fork, slightly mash the potatoes and toss until well coated. Taste test and adjust ingredients as needed. Option to add an additional tbsp of olive oil if needed. Option to garnish with fresh spices. Chill for 1-2 hours before serving.

#11 Very Berry Spritzer 

Whether you’re celebrating sober or enjoying a cocktail or two, this easy-prep summer spritzer can be enjoyed by all! For a mocktail, simply replace the wine with kombucha or seltzer. Then, sip the holiday away, guilt-free!

Serves: 1 pitcher (6-8 servings)

Ingredients:

  • 1 bottle white wine of choice, chilled (sub with kombucha for mocktail)
  • 6-7 oz. sparkling water of choice 
  • ½ cup strawberries, sliced (fresh or frozen)
  • ½ cup blueberries, sliced (fresh or frozen)
  • 1 lime, sliced or juiced
  • 1 tsp honey (optional)

Directions:

Step #1: In a large pitcher, add all of the above ingredients, except seltzer. Stir well to combine. Taste test, and adjust ingredients as needed, adding additional fruit or any added sweetener. Chill in the fridge until ready to serve

Step #2: To serve, pour the mixture over ice. Add a splash of seltzer and any additional garnish such as fresh berries, lime, or rosemary. Enjoy!

#12 Red, White, & Blueberry Cupcakes

Looking to serve up a no-fuss dessert that’s both healthy and delicious? Grab a box of Simple Mills Vanilla Cupcake Mix and get baking! This easy-prep store-bought mix is paleo-friendly, gluten-free, and refined sugar-free. Top it off with their vanilla icing, then sprinkle some fresh berries on top!

Ingredients:

  • 1 box Simple Mills Vanilla Muffin & Cake Mix (or your favorite store-bought cupcake mix)
  • 3 eggs
  • ⅓ cup coconut oil, slightly melted
  • ⅓ cup water 
  • 1 tbsp vanilla extract 
  • 1 jar Simple Mills Vanilla Frosting (option to make homemade frosting or sub favorite healthy frosting of choice)

To serve:

  • Fresh strawberries, roughly chopped
  • Fresh blueberries

Directions:

Step #1: Preheat the oven to 325 degrees F and line cupcake pans with liners.

Step #2: Bake according to instructions, adding the mix to a large bowl along with eggs, oil, water, and vanilla. Mix until smooth.  

Step #3: Evenly spoon batter into cupcake liners and bake according to instructions. Once fully baked, remove from the oven and cool completely. 

Step #4: Once cooled, frost your cupcakes with Simple Mills Vanilla frosting. Then, top your muffins with fresh berries of choice (we used strawberries and blueberries). Serve and enjoy!

#13 Coconut Whipped Cream & Berries

This patriotic berries & (coco) cream recipe will have you and your party guests swooning. It’s packed with antioxidants, low in sugar, and made with less than 5 ingredients! To make this delicious dessert, simply follow the below recipe. Then, fill a cup with alternate layers of coco whip and fresh berries of choice! Simple, healthy, and satisfying!

Here’s how to make this Dairy-Free Coconut Whip:

Ingredients:

  • 1 (14 oz.) can full-fat coconut milk, chilled overnight
  • 2-3 tbsp pure maple syrup 
  • 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use.

#14 Low-Carb Eggplant, Red Pepper, & Mozzarella Stack

This festive savory stack makes the perfect healthy appetizer. The best part? You just need 3 main ingredients and any additional dressings or seasonings of choice! It’s low in carbs, paleo-friendly, and can easily be made plant-based by swapping traditional mozzarella for a dairy-free alternative. 

Ingredients:

  • 2 eggplants, cut into  ½ – 1-inch slices
  • 2 red bell peppers, cut into quarters
  • 8 oz. fresh mozzarella, sliced
  • Olive oil, to coat 

To serve:

  • Pesto, balsamic vinegar, or dressing of choice
  • Fresh herbs such as basil or parsley 

Directions:

Step #1: Preheat the grill to medium-high heat. While the grill is heating, brush the sliced eggplant and bell pepper with olive oil and a dash of salt.

Step #2: Place veggies directly on the grill. Cook peppers for 3-5 minutes on each side and eggplant for 6-8 minutes on each side, or until soft and charred. Once cooked, remove from heat and set aside.

Step #3: To build your stack, start with the roasted eggplant as your base. From there, layer with one slice of roasted red pepper topped with a slice of mozzarella cheese. Option to place back on the grill for 2-3 minutes to melt the cheese.

Step #4: Finally, drizzle with balsamic vinegar, pesto, or a drizzle of olive oil. Add any additional toppings such as fresh basil. Serve and enjoy!

#15 Patriotic Veggie Skewers

The savory and protein-packed version of our fruit skewers! This recipe is festive, easy to prep, and requires a short grill time. Use chicken, red onion, red bell peppers, and cherry tomatoes to keep it patriotic, or customize with any veggie or lean protein of choice!

Ingredients:

  • 2 boneless, skinless chicken breasts, cut into bite-sized squares
  • 1 red bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 pint cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Sea salt and black pepper, to taste
  • Any additional vegetables of choice, such as zucchini, squash, or mushrooms

Directions:

Step #1: Cut all the ingredients into bite-sized pieces aside from the cherry tomatoes. Set the veggies aside, then prep the marinade. 

Step #2: For the marinade, combine the olive oil, dried oregano, dried thyme, salt, and pepper. Add the chicken pieces and toss to coat evenly. Marinate for at least 15 minutes, or up to several hours in the fridge.

Step #3: Assemble the skewers by threading the chicken, red bell pepper, red onion, and cherry tomatoes onto skewers, alternating ingredients for a colorful and festive look.

Step #4: When ready to grill, preheat the grill to medium-high heat. Grill and cook for about 10-15 minutes, turning occasionally, until the chicken is fully cooked and the vegetables are slightly charred and tender. Serve with any dipping sauce or garnish of choice!

#16 Loaded Mediterranean Quinoa Salad

This healthy appetizer or side dish features quinoa, a staple among many longevity diets, including the Blue Zones and Mediterranean diets. Fill it with your favorite mix-ins, such as olives, cucumber, or even blueberries!

Ingredients:

  • 2 cups water or low-sodium vegetable broth
  • 1 cup quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ cup kalamata olives, pitted and sliced
  • ½ cup red onion, finely chopped
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh mint, chopped
  • ½ cup crumbled feta, optional 
  • 3-4 tbsp extra-virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 garlic clove, minced
  • Sea salt and black pepper, to taste

Directions:

Step #1: Cook the quinoa according to packaged directions. Meanwhile, wash and chop the cherry tomatoes, cucumber, olives, red onion, parsley, and mint. Set aside.

Step #2: Next, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and pepper.

Step #3: Assemble the salad by combining all the ingredients in a large mixing bowl, including the cooled quinoa, prepped veggies, and optional feta. Pour the dressing over the top, and toss until well mixed. Serve and enjoy!

#17 Red Pepper Hummus with Veggie Dippers

Another Mediterranean-inspired meal full of fiber, plant-based protein, and colorful veggies! Customize as desired, swapping red pepper hummus for your favorite flavor of choice, and add any veggies (or other dipping vehicles, such as grain-free crackers) to the plate to serve!

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 roasted red bell pepper (jarred or homemade)
  • 2 tbsp tahini
  • 1 garlic clove, minced
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Sea salt and black pepper, to taste

To serve: 

  • Fresh vegetables for dipping (such as cucumber slices, carrot sticks, celery sticks, bell pepper strips, cherry tomatoes)
  • Grain-free crackers or whole-grain pita chips

Directions:

Step #1: In a food processor, combine the chickpeas, roasted red bell pepper, tahini, garlic, olive oil, and lemon juice. Blend until smooth, adding water a tablespoon at a time if needed to reach the desired consistency. Transfer to a serving bowl and set aside.

Step #2: Next, chop fresh vegetables of choice into sticks or slices for dipping.

Step #3: Assemble the platter by adding the hummus to the center of a tray or platter. Then, arrange the fresh veggie dippers and crackers of choice around the hummus bowl. Serve and enjoy!

#18 Chocolate & Yogurt-Dipped Frozen Banana Pops

Makes: 12 frozen banana pops

Ingredients:

  • 6 ripe bananas
  • 1 cup plain full-fat Greek yogurt of choice
  • 1 cup dairy-free chocolate chips of choice
  • 1-2 tsp coconut oil
  • 12 wooden popsicle sticks 
  • 1 tsp vanilla extract, optional 
  • Raw honey or maple syrup as desired, optional

Toppings:

  • Crushed freeze-dried strawberries or blueberries 
  • Finely chopped nuts of choice 
  • Natural sprinkles of choice 
  • Mini dairy-free chocolate chips
  • Shaved coconut flakes, unsweetened 

Directions:

Step #1: Line a plate or baking sheet with parchment paper and set aside. Next, peel the bananas then cut them in half, dividing the banana into two equal parts. Insert a popsicle stick into the sliced banana base, until it is about halfway. Add to the baking sheet and freeze for 1-2 hours or until frozen.

Step #2: Once the bananas are almost frozen, prep the toppings. First, melt the chocolate by adding the chocolate chips and coconut oil to a microwave-safe dish. Microwave in 30-second increments until melted, stopping between each to stir the chocolate. Once melted, remove from the microwave and set aside.

Step #3: Next, add the yogurt to a bowl. Option to add vanilla and sweetener of choice, if desired. Then, pour toppings of choice into individual bowls and set aside.

Step #4: Remove the bananas from the freezer. Dip half of the bananas (six) into the melted chocolate mixture, one by one, and then into the desired toppings. To keep it festive, opt for freeze-dried crushed strawberries and blueberries and shredded coconut as a topping. Then, place back onto the lined baking sheet. 

Step #5: Next, dip the remaining six frozen banana halves in the yogurt mixture until well coated. You may need to spread the yogurt mixture onto the banana with a spoon, depending how thick your yogurt is. Next, coat each yogurt banana with toppings of choice such as freeze-dried berries, crushed nuts, or festive sprinkles. Place the yogurt dipped bananas on the tray with the chocolate bananas.

Step #6: Place the tray back in the freezer for 1-3 more hours, or until frozen and firm. Store in the freezer until ready to serve. Enjoy!

#19 Dairy-Free Berries & Coconut Ice Cream Float

Ingredients:

  • 2 cans kombucha, seltzer, or sparkling water of choice (Olipop would work well here — ideally Cherry Vanilla or Strawberry Vanilla) or Spindrift)
  • 4 scoops dairy-free coconut milk ice cream of choice (Cosmic Bliss, Coconut Bliss, etc)
  • Fresh berries, such as blueberries and raspberries 
  • Ice, to serve 

Directions:

Step #1: Add a generous scoop of ice cream to a large glass. Top with a handful of fresh berries or any toppings of choice. 

Step #2: Pour the Olipop or sparkling beverage over the top. Add ice if desired, or serve as is. Repeat to assemble the remaining floats. Serve immediately and enjoy!

Enjoy Your Healthiest Summer Yet! 

With these 19 healthy Fourth of July recipes, head into the holiday feeling confident in your summer skin. Maintain your health and fitness goals by staying on track with your healthy eating plan! With simple swaps for any dish, you’ll never feel deprived of your favorite foods. These healthy Fourth of July recipes may be festive, but they can be made and enjoyed all season long.  

Sign up for FitOn PRO to gain access to even more recipes that make healthy eating easy and delicious! 

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]]> 90648 18 Refreshing Desserts to Keep You Cool This Summer https://fitonapp.com/nutrition/refreshing-summer-desserts/ Tue, 04 Jun 2024 17:00:45 +0000 https://fitonapp.com/?p=21138 No oven required!

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]]> Between beach days, BBQs, and summer picnics, there are endless opportunities to satisfy your cravings with the sweet flavors of summer. Frozen yogurt, strawberry shortcake, ice cream sandwiches, and more… There’s nothing better than cooling down with something sweet. But, that doesn’t mean you have to sacrifice your summer wellness goals! Thanks to seasonal fruits and simple swaps, it’s easy to make refreshing summer desserts taste indulgent while remaining nutritious. Best of all, you don’t even need to turn on the oven. No-bake desserts for the win! From fresh and fruity to creamy and indulgent, here are the healthiest summer desserts that will keep you cool all season long!

Why We Love Refreshing Summer Desserts

Here at FitOn, we’re all about finding healthy ways to satisfy our cravings while staying on track with our goals. When it comes to summer desserts, it’s all about finding the sweet balance between indulgence and health!

Depriving yourself is never the answer (in fact, it can do more harm than good). A little indulgence is healthy (a summer night’s ice cream trip is good for the soul). But, if you’re overindulging in summer treats or cocktails, calories and sugar have a sneaky way of adding up. It’s all about balance! 

That’s where healthy summer desserts come in! With a little know-how and a few simple swaps, learn how to enjoy your ice cream and eat it too.

Read on to find out the best healthy and refreshing summer desserts, plus simple swaps to keep your favorite treats nutritious and delicious.

What Makes Something a Good Summer Dessert?

So what makes a dessert “healthy?” According to chefs and nutritionists, here’s what you need to know. 

Keep It Fresh & Fruity 

Summer is the perfect time to incorporate all the juicy fruits into your diet, play with their flavors, and as a consequence, eat your water, says Nutritionist and Pilates instructor Marieva Malo. “More hydration = More glow,” says Malo. “When you go for dessert, think about eating your water! Instead of depriving yourself, think about nourishing your body with a sweet yet hydrating dessert, like watermelon popsicles.”

Kayla Marker, plant-based private chef and recipe developer, agrees! Embrace the natural sweetness of summer flavors. With so many seasonal summer fruits in peak season, it’s easy to elevate both the flavor and nutrition of any dish by replacing added sugar with fresh fruit, says Marker. Think: tart, flavorful berries, juicy bites of stone fruit, and sweet tropical flavors like pineapple.  

Head to your local farmers market and fill up on all the seasonal picks! From juicy melon and fresh-picked berries to tropical fruits like papaya and mango, there are endless sweet treats to satisfy your summer cravings.

RELATED: The Healthiest Foods to Eat This Summer

Turn Off the Oven & Head to the Freezer

It can be tempting to steer clear of the kitchen when it’s hot and humid. But, there are simple ways to keep your cool without turning on the oven! 

Plus, frozen summer desserts are a must, says Marker. The best frozen desserts have a balance between creamy and sweet! When you want to keep it healthy, keep coconut water and coconut cream ice cubes on hand. They make the perfect decadent addition to any summer dessert recipe while keeping it low-sugar and nutritious.

During summer, I find my freezer gets much more love than any other time of the year, says Malo. I freeze most of the fruits I buy and then have them as snacks! Plus, they make for the perfect dessert. Mix with some nuts, or sprinkle some coconut flakes, and voilà!

Homemade Over Store-Bought 

Why splurge on store-bought sweets when you can make your own?

There’s nothing more impressive than whipping up a simple summer dessert, says Marker. You don’t have to be a chef to make a dish taste chef-made! 

When it comes to creating a mouth-watering summer dessert, less is more. Instead of adding more ingredients, keep it minimal and natural. If you want to elevate the flavor of your dish, refresh your palate with a pop of fresh flavor from mint or rosemary.  

And, DIY summer desserts are easier than you think, says Malo. “Turn your house into an ice cream factory! Make-your-own-ice cream pool party and make ice cream out of avocado, banana, PB, strawberry. The options are endless!”

Become a Summer Grill Master

If you shy away from the grill, now is the time to get outside your comfort zone and take your kitchen expertise outdoors!

Grilling season is often associated with smoky, savory flavors, but grilled summer desserts (think: juicy grilled peaches, warm banana splits, and sweet grilled pineapple)deserve to be in the spotlight, says Marker. If you’re craving something warm and decadent, toss your favorite fruit into the grill and prepare to indulge! 

Get creative, says Malo. You’d be surprised with the things you could do with a simple ingredient like yogurt. Bowls, tarts, you name it! Try creating a DIY yogurt bowl with unsweetened coconut yogurt and your favorite grilled summer fruit.

RELATED: 14 Delicious Foods You Didn’t Know You Could Grill 

18 Easy Summer Desserts

#1 Coconut Yogurt Bowl with Grilled Fruit 

This indulgent summer dessert requires just five minutes and less than five ingredients! 

To create this bowl, simply toss your favorite fruit on the grill for 1-3 minutes until it has a sweet char and add it to a bowl mixed with unsweetened coconut yogurt. Drizzle on some honey, add a sprinkle of cinnamon and top with extra toppings like coconut flakes, cacao nibs, or fresh berries. 

RELATED: Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More

#2 Homemade Protein Froyo

Skip the (sugar-filled) store-bought ice cream and make your own. This high-protein, low-sugar frozen yogurt is made from simple ingredients like Greek yogurt, fruit, and a touch of all-natural sweetener. Guaranteed to satisfy all your cravings while supporting all your fitness goals! 

Ingredients:

  • 1 cup full-fat Greek yogurt
  • 2 cups frozen berries of choice (or your favorite fruit)
  • 1 pinch cinnamon
  • 1 tsp maple syrup (optional)
  • 1 tbsp mixed nuts, to serve
  • 1 tsp almond butter, to serve 

Directions: 

Step #1: Place all of the ingredients in a high-speed blender and blend until smooth

Step #2: Serve immediately, or place in the freezer for 30 minutes to set.

Step #3: Option to serve topped with fresh berries and a drizzle of nut butter!

#3 Banana Nice Cream 

Speaking of froyo, did you know you can make a delicious ice cream-like summer dessert using just bananas!? Trust us — it tastes like the real deal. And, this plant-based, dairy-free frozen dessert is great for all eating plans — don’t be surprised if it turns into a family favorite! 

To make healthy banana nice cream, simply blend frozen bananas with non-dairy milk, adding any other flavors like vanilla, cacao, or mint! 

The next time your ice cream craving hits, try these yummy banana nice cream flavors! 

#4 Watermelon Popsicles

When you want a low-cal treat that’s both healthy and sweet, whip up some homemade watermelon popsicles! With just two ingredients, this no-fail recipe is guaranteed to be a summer staple.

To make, add 4-5 cups of ripe watermelon chunks to a blender with a tablespoon of lemon or lime juice. Blend until smooth, then pour into popsicle molds. Freeze for 2-3 hours until fully frozen, and enjoy!

#5 Berries & Cream Popsicles 

For a creamier twist on this fruity treat, whip up a batch of summer-inspired berry creamsicles. 

Ingredients:

  • 1 can full-fat coconut milk  (or 1 cup of full-fat coconut or Greek yogurt)
  • 1 cup of berries 
  • 1 ripe banana 
  • 1 tsp pure vanilla extract 

Directions:

Step #1: Add all ingredients to a high-speed blender and blend until smooth. 

Step #2: Add more liquid, if the base is too thick (should be a thin smoothie consistency)

Step #3: Pour into popsicle molds and freeze for 5-8 hours, or until fully frozen 

#6 Coconut Whip & Berry Parfait 

Speaking of berries and cream, here’s another way to transform these simple ingredients into whipped perfection. 

Create a DIY dairy and sugar-free coconut whip by combining a can of full-fat coconut cream (draining any liquid on top of the can) in a bowl with a tsp of vanilla extract. Using a hand mixer, whip the mixture until a slight peak forms! Add a touch of all-natural sweetener like honey or maple syrup, if necessary.

To make the parfait, layer a cup with coconut cream, fresh berries, and optional low-sugar granola. Store any leftover whipped cream in an air-tight container in the fridge! 

#7 Chocolate Chip Stuffed Raspberries 

When summer blesses you with perfectly ripe, juicy raspberries, there’s only one thing to do — stuff them with chocolate chips! This yummy recipe is the perfect way to manage summer dessert cravings without overdoing it on the sugar or calories. 

To create these addictive bites, add (low-sugar) dark chocolate chips to freshly rinsed raspberries. Once you place the chocolate chip in the center of each berry, enjoy as is, or freeze for a frozen treat! Store in an air-tight container in the fridge or freezer. 

#8 Frozen Grapes Dipped in Coconut Yogurt 

If you’ve never experienced the deliciousness of frozen grapes, you’re in for a treat! While this one ingredient dessert is delicious on its own, it pairs perfectly with a yummy coconut yogurt dip.

After thoroughly rinsing your favorite grapes (red grapes are more sweet, while green are more tart), freeze them for 4-5 hours or overnight. Keep them stored in the freezer, and pop them out for a healthy, low-cal snack! Enjoy them alone or dip them in unsweetened yogurt for an added indulgence.

#9 Chocolate Avocado Pudding 

What if we told you that you could make a decadent, no-bake chocolately dessert that is low-sugar and made with satiating avocado? Well, you can! And here’s how. 

Serves: 4 

Ingredients:

  • 2 ripe avocados 
  • ½ cup cacao or cocoa powder
  • ¼ cup non-dairy milk
  • 1 tsp vanilla extract 
  • 1-2 tbsp honey, maple syrup, or sweetener of choice  

Instructions: 

Step #1: Add all ingredients to a high-speed blender or food processor and blend until smooth. 

Step #2: If the mixture is too thick, add 1 tbsp liquid as needed to thin.

Step #3: Chill in the fridge for 30 minutes and serve! 

#10 Frozen Banana Popsicles 

Sometimes the best recipes are the easiest! This delicious summer dessert recipe can be made in less than five minutes and is easily customizable for any dietary preferences. Invite your kids to join in on the decorating fun!  

To make this recipe, peel 4-5 ripe bananas and chop them evenly in half. Add a popsicle stick or wooden skewer to the banana base. Now, it’s time to get creative! Dip your banana in melted chocolate, roll in granola, drizzle with honey, or sprinkle toppings like coconut flakes or chocolate chips. Add your coated bananas to a tray, and freeze for 1-2 hours, or until frozen. 

#11 No-Bake Summer Berry “Cheesecake” Bars

These no-bake cheese-less cheesecake bars are sweet slices of summer heaven. Made with a two-ingredient nut and date crust and simple berry filling, this simple dessert will have you swooning.

Ingredients:

Base:

  • 1½ cups pecans or walnuts
  • 1 ½ cups pitted Medjool dates (soaked in hot water for 5-10 minutes, then drained and finely chopped)

Filling:

  • 2 cups cashews (soaked for 3-4 hours minimum or overnight), rinsed and drained
  • ⅓ cup maple syrup (or raw honey)
  • ⅓ cup coconut oil, melted
  • 1 lemon, juiced (about ¼ cup)
  • 1 cup raspberries or wild blueberries (fresh or de-thawed if frozen)
  • 1 tsp vanilla extract
  • Pinch of sea salt (optional)

Directions:

Step #1: Prepare the crust by combining pitted dates and nuts in a food processor. Blend until a dough forms. Note: you may need to scrape down sides and blend several times.

Step #2: Line an 8×8 pan with parchment paper, then evenly press the crust into the pan.

Step #3: Next, prepare the cashew berry filling. Add the drained cashews, melted coconut oil, maple syrup, lemon juice, sea salt, and vanilla extract into a high-speed blender or food processor. Blend until smooth and creamy. Add the berries and lightly pulse until well mixed. Taste test and adjust as needed adding any additional sweetener, lemon juice, or berries.

Step #4: Pour the cashew filling on top of the crust. Cover and freeze until hard (6-8 hours or overnight). Option to serve frozen or slightly dethawed. Enjoy!

#12 Watermelon Pizza

Thanks to its sweet juicy flavor, high water content, and low-calorie count, watermelon makes a refreshing summer dessert that is healthy and satisfying. That’s why we’re using it as the base for this mouth-watering dessert pizza! Serve it as a summer snack or dessert whenever you’re craving something simple and sweet. 

Ingredients:

  • 1 center-cut slice of watermelon, 1-2 inches thick
  • ½ cup full-fat Greek yogurt, unsweetened (or full-fat coconut yogurt)
  • 1 tsp raw honey or maple syrup
  • 1 tsp vanilla extract
  • 1 cup of fresh mixed berries of choice, roughly chopped
  • ½ cup mashed mixed berries (optional)

Optional toppings:

  • Raw or dry-roasted almonds and pistachios, finely chopped
  • Raw honey, to drizzle
  • Cacao nibs or chocolate chips
  • Coconut flakes, unsweetened

Directions:

Step #1: In a medium-sized bowl, mix the Greek yogurt, honey, and vanilla extract. Option to add ½ cup of mashed or finely chopped berries. Set aside

Step #2: Slicing from the center of the watermelon, cut a 1-2 inch slice of watermelon. Then, slice into 8 evenly sliced wedges, resembling that of a pizza.

Step #3: Next, evenly spread the yogurt mixture on top of each watermelon slice. Top with fresh berries and any optional toppings such as almonds, pistachios, cacao nibs, or coconut. Option to drizzle with honey. Serve and enjoy!

#13 No-Bake Cookie Dough Dip

Protein-rich, paleo-friendly, and made with four simple ingredients. Made with Greek yogurt, nut butter, and a dash of sweetener, this no-bake creamy cookie dough dip is delicious healthy twist on traditional batter. Serve it with fresh fruit or enjoy it by the spoonful!

Ingredients:

  • 1 cup unsweetened vanilla Greek yogurt
  • ¼ cup unsweetened nut or seed better (such as peanut, almond, or cashew butter)
  • 1-2 tsp vanilla extract
  • 1-3 tsp sweetener of choice (such as maple syrup, honey or stevia)
  • 1/2 cup dairy-free chocolate chips

Directions:

Step #1: In a medium-sized bowl, mix nut butter, yogurt, vanilla, and optional sweetener until well combined. Next, add chocolate chips and stir well.

Step #2: Serve with fresh fruit (such as sliced apple) or enjoy plain! Option to chill or freeze before serving.

#14 Pecan Butter Smoothie Bowl 

Trust us, this Pecan Butter Smoothie Bowl tastes just as indulgent as it sounds. If you didn’t know any better, you’d think it was full of sugar and sneaky ingredients! But, it’s actually quite nutritious. Blend it all up and enjoy!

Ingredients:

  • 2 frozen bananas, sliced
  • 2 tbsp almond butter
  • 1 tsp maple syrup
  • 1 tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 pinch sea salt
  • ½ cup almond milk
  • 1 scoop vanilla protein powder
  • 1 tbsp pecans, halved
  • 1 tbsp shredded coconut
  • 1 tbsp cacao nibs
  • Almond butter, to drizzle

Directions:

Step #1: Add all the ingredients, minus the pecan halves, shredded coconut, and cacao nibs, to a high-speed blender and blend until smooth.

Step #2:Pour into two serving bowls and top with the pecan halves, shredded coconut, cacao nibs, and an extra drizzle of almond butter.

Step #3: Enjoy!

#15 Creamy Vanilla Chia Pudding 

Whip up a single-serve chia pudding parfait, because not all desserts need to be shared! Rich in fiber, full of heart-healthy fats, and totally decadent.  

Ingredients:

  • 1 cup full-fat non-dairy milk (such as cashew, oat, coconut, or almond)
  • 3 tbsp chia seeds
  • 1 tsp vanilla extract
  • 2 tsp maple syrup or raw honey
  • ½ tsp cinnamon
  • Fresh berries, to serve
  • Nut butter, to serve
  • Chopped nuts or seeds, to serve 

Directions:

Step #1: In a sealable jar, combine the non-dairy milk, sweetener, and vanilla. Taste and adjust sweetness as needed. Then, stir in chia seeds until well combined.

Step #2: Cover and refrigerate for 4 hours or overnight. To serve, top with fresh berries, nut butter, and any additional toppings of choice such as nuts, seeds, coconut whip, or yogurt.

#16 Frozen Stuffed Dates 

These frozen stuffed dates are a fan-favorite dessert that taste too indulgent to be healthy. Yet, they’re sweetened with only dates and are full of fiber and healthy fats.

Ingredients:

  • 12 soft Medjool dates, pitted 
  • ½ cup almond butter or peanut butter, or any nut or seed butter of choice
  • ¼ cup dark chocolate chips (dairy-free, if desired)
  • 1 tsp coconut oil
  • Sea salt (optional)
  • Optional toppings, such as almonds, peanuts, or cashews

Directions:

Step #1: Line a tray with parchment paper and set aside. Then, pit the dates by making a small slit on one side and removing the pits.

Step #2: Fill each date with about a teaspoon of nut butter, then add any additional fillings such as chopped nuts or seeds.

Step #3: Place the stuffed dates on a baking sheet lined with parchment paper and set aside.

Step #4: Meanwhile, in a microwave-safe bowl, combine the dark chocolate chips and coconut oil. Microwave in 20-second intervals, stirring in between, until melted and smooth.

Step #5: Next, drizzle the melted chocolate over the stuffed dates until coated, and sprinkle optional sea salt on top of each date.

Step #6: Place the baking sheet in the freezer for about 1-2 hours, or until the chocolate coating has hardened.

Step #7: Enjoy immediately, or store in an airtight container in the freezer until ready to enjoy.

#17 Whipped Cottage Cheese Parfait

Like a berry yogurt parfait and cheesecake, combined into one protein-packed nutritious dessert. The best part? This no-bake treat requires just a few simple ingredients, and comes together in minutes!

Ingredients:

  • 1 cup cottage cheese
  • 1 tsp vanilla extract
  • 1 tbsp honey (or sweetener or choice, such as maple syrup), or as desired
  • ½ – 1 cup fresh berries (such as strawberries, blueberries, or raspberries)
  • ¼ cup crushed granola, optional

Directions:

Step #1: In a blender or food processor, blend the cottage cheese, vanilla extract, and honey or maple syrup until smooth and creamy. Taste test, adjusting ingredients as desired.

Step #2: In a serving bowl or jar, add a layer of berries to the bottom. Then, spoon a layer of the whipped cottage cheese mixture on top, and any other toppings of choice such as granola or nuts and seeds. Continue repeating layering as desired.

Step #3: Serve immediately, or refrigerate until ready to serve. Enjoy!

#18 Frozen Yogurt Bark

A trendy, healthy dessert that we’re keeping around all season for summer snacking. Made with protein-rich Greek yogurt, your favorite berries of choice, and a few simple ingredients like nut butter and wholesome toppings.

Ingredients:

  • 1-2 cups of fresh mixed berries of choice
  • 1 cup Greek yogurt
  • 1 tbsp almond, cashew, or any creamy nut butter of choice
  • 2-3 tbsp honey or maple syrup, optional 
  • 1 tsp vanilla extract
  • 1-2 dairy-free chocolate bars, roughly chopped
  • 1-2 tsp coconut oil

Directions:

Step #1: Line a baking sheet with parchment paper, and set aside. Meanwhile, mix the Greek yogurt, vanilla, and optional sweetener together in a bowl. Then, evenly spread the mixture onto the parchment paper to create a base layer. 

Step #2: Next, evenly add the berries of choice to the top of the mixture, then drizzle the nut butter evenly over the top, spreading across the surface as needed to cover. Place in the freezer to harden.

Step #3: While the base layer is freezing, prep the chocolate. Add the chopped chocolate bar to a microwave-safe bowl with the coconut oil and heat in the microwave in 30-second intervals, stirring in between each interval until melted. Cool slightly

Step #4: Next, remove the chilled bark from the freezer and evenly spread the chocolate mixture over the top. Option to finish with any toppings of choice such as chopped nuts and seeds, or a sprinkle of sea salt.

Step #5: Place back into the freezer for an additional 2-4 hours or until hardened. Once frozen, chop or break into bark-sized pieces and enjoy immediately, or store frozen in an air-tight container until ready to enjoy!

Indulge in the Natural Sweetness of Summer

When it comes to dessert, it’s all about balance. There’s no need for deprivation when you can make simple, healthy treats! 

And summer is the perfect time to indulge in nature’s natural sweetness. Soak in the seasonal produce and get mixing in the kitchen — no oven required! With these no-bake, refreshing summer dessert recipes, stay cool (and satisfied) all summer long. 

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