When it comes to healthy eating, many fear that dessert must be off the table completely. However, this is far from the truth, as desserts can fit into a healthy, balanced diet. “It’s totally okay to enjoy traditional desserts sometimes,” says Sapna Peruvemba, MS, RDN, registered dietitian.
That said, we only want to enjoy the most indulgent sweet treats every so often. Meanwhile, better-for-you desserts can be savored on a more regular basis—think a few times per week. Here, we’ll share a handful of recipe options to get you started, plus how to determine which desserts fit into this healthier category.
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8 Dietitian-Approved Desserts
Sweet Tahini and Date Truffles
Victor Protasio
Sometimes after dinner, all we need is a bite of something sweet in lieu of a full plate of dessert—and these tahini date truffles fit this bill perfectly. “These truffles are a great treat to have ready when a sweet craving hits,” says Bonnie Newlin, MPA, MS, RD, CDN, CLT, the lipedema RD and founder of Crave Nourishment. “Naturally sweetened with Medjool dates, they offer fiber and antioxidants that support digestion and help keep blood sugar steady. A touch of bittersweet chocolate brings rich flavor along with heart-healthy flavonoids, so you’re not just enjoying something delicious—you’re nourishing your body, too.” Peruvemba also loves this recipe, adding, “it’s a great no-added-sugar option that still tastes indulgent.”
Apple Cinnamon Chia Pudding
Greg Dupree, Prop Stylist: Chelsea zimmer, Food Stylist: Claire Spollen
“This isn’t just any dessert, it’s one you can actually feel good about,” Newlin says. That’s because this chia pudding dessert (or breakfast) recipe is chock-full of nutrient-dense ingredients. “With protein-rich Greek yogurt, chia seeds full of fiber and omega-3s, and a spoonful of creamy nut butter for that satisfying, healthy fat, this treat hits the sweet spot and supports your body,” Newlin says. Packed with fiber, protein, and healthy fats, this treat will leave you feeling full and help you resist any late-night cravings.
Chocolate-Dipped Apple Slices
Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Emily Hall
For a quick and easy sweet treat that still boasts plenty of nutrition, it doesn’t get much better than chocolate-dipped fruit—like these chocolate-dipped apple slices. “It sneaks in fiber from the fruit and antioxidants from chocolate,” Peruvemba says. Plus, you can get creative (and boost nutrition) with toppings like nuts, seeds, and granola! “Be sure to pick up the bittersweet chocolate chips called for in the recipe for added phytonutrients like flavanols and less sugar,” Peruvemba adds.
Dark Chocolate Coconut Tartlets
If you love coconut (like me), then this delicious after-dinner delight is right up your alley. “This tartlet recipe is a nutrient-rich treat that blends high-quality protein from egg whites with fiber-rich shredded coconut to support blood sugar balance. It’s sweetened naturally with maple syrup, antioxidant-packed bittersweet chocolate, and cocoa, while sunflower seed butter adds healthy fats,” Newlin says. There are only two tablespoons of maple syrup in this recipe, making it low in added sugars.
Blackberry and Pear Breakfast Crisps
Greg Dupree, Prop Stylist: Chelsea zimmer, Food Stylist: Claire Spollen
Though this recipe is advertised as a breakfast dish, it has enough sweetness to qualify it as a better-for-you dessert recipe, too! “This dish is packed with antioxidant-rich fruit, lower in sugar than traditional crisps, and contains fiber-rich ingredients,” Peruvemba says. While this recipe does contain a little bit of butter and added sugar, the amounts are minimal, and it uses honey, which happens to be full of immune-boosting bioactive compounds. And as an added bonus, it also features whole-grain products like oats and whole wheat flour for a healthy dose of fiber.
Good Morning Green Smoothie
Staying on the breakfast-for-dessert train, smoothies aren’t just for busy morning breakfasts or post-workout fuel, they’re also super refreshing desserts—especially on sweltering summer nights. “This vibrant smoothie is a nutrient-dense, anti-inflammatory powerhouse, rich in fiber, antioxidants, and key vitamins that support gut health, vascular function, and immune resilience,” Newlin says.
Chocolate Banana Bites
Bananas are another fruit that is simply perfect when dipped in chocolate! This recipe differs slightly from the above apple recipe, as it features almond butter for added creaminess, intrigue, and health benefits. “This recipe features almond butter, which adds healthy fats, and dark chocolate gives it an antioxidant boost,” Peruvemba says. While this recipe portions the bananas as bites, you could also use halved bananas (and popsicle sticks) to make a better-for-you popsicle or fudge bar alternative.
Carrot Cake Breakfast Cookies
“These carrot cake breakfast cookies aren’t just any cookies—they’re made with feel-good ingredients that do more than satisfy a craving,” Newlin says. Peruvemba loves this recipe, too, sharing, “it incorporates a veggie and uses less sugar than traditional cookies, with whole grain and fiber-rich ingredients.” These cookies are also completely gluten-free. “Almond flour adds healthy fats and a boost of fiber, while eggs pack in protein and nutrients that support brain health,” Newlin says. “Fresh carrots bring a touch of natural sweetness, plus a dose of antioxidants and vitamins. And the walnuts? They give these cookies the perfect crunch while offering heart-healthy omega-3s. It’s a treat you can feel good about enjoying.”
What Makes a Dessert a More or Less Healthy Choice?
When deciphering the healthfulness (or lack thereof) of a dessert, it’s important to take stock of the ingredients it contains.
In sweet treats, we generally want to be wary of added sugar, saturated fat, and refined grain content. “Added sugar is the main concern—it’s linked to increased chronic disease risk when consumed in high amounts,” Peruvemba says, as this popular ingredient is strongly linked to increased bodily inflammation. If not from your everyday cane (or brown) sugar, added sugar can be found in desserts in the form of molasses, chocolate chips, sprinkles, and corn syrup. Maple syrup, honey, and agave are also added sugar sources, though they tend to have a lower impact on blood sugar levels and have some additional nutrients, making them healthier choices.
“Many desserts are also high in saturated fats from ingredients like butter and heavy cream,” Peruvemba says. Though a controversial nutrient, saturated fat has been shown to raise cholesterol levels in some studies, which could increase heart disease risk. Half and half, whole milk, lard, and shortening are also notorious sources of saturated fat in sweet recipes.
And finally, we want to be cautious of high amounts of refined grains in desserts. “Refined, white flours tend to be low in fiber and can quickly raise blood sugar, offering very little nutritional value in return,” explains Bonnie Newlin, MS, RD, registered dietitian.
On the other side of the coin, there are plenty of foods and nutrients that we want to look for in healthier desserts. Whole grains and whole grain flours in place of refined grains and white flour are a major plus, as they boost fiber and micronutrient content. “Additionally, a healthy dessert keeps added sugars to a minimum and is made with nutrient-rich ingredients that do more than just taste good,” Newlin says. “Whole foods like fruits, nuts, and seeds bring fiber, vitamins, minerals, and antioxidants to the table, nourishing your body while still hitting that sweet spot.”
Using unsaturated fats instead of saturated fats is also a smart move when making better-for-you desserts. “Healthier fats, like olive oil or nut butters, can replace butter to support heart health,” Peruvemba says. And swapping some (or all) of the refined sugar in a recipe for naturally occurring, unrefined sources like fruit, maple syrup, honey, or agave will also up the healthfulness of your final dish.
