In this sugar-free series, I continuing to share the simple ways you can enjoy delicious snacks that almost taste too good to be sugar-free--but they are! So, if you are craving a chocolate chip cookie. TimTams or ice cream right now, but want to avoid the sugar hangover, read on. You don't have to sacrifice desserts, to go sugar-free. You can start small, and make small shifts towards reducing your sugar intake and living that sugar-free life. Ready? Wipe down the kitchen bench and batch cook some of these sugar-free delights.
Healthy, Sugar-free Snack Ideas
I think it's fair to say, we've all hit that wall at 2pm in the afternoon--at least once or twice--and reached for a sugary pick-me-up. I know many, many years ago that used to be a sugar-filled soy mocha for me. It was the only way I could get through the afternoons chasing two toddlers when my restless Asperger's son was keeping me up all night for over 3 years straight. The thing is, that afternoon caffeine/sugar hit was messing up my metabolism, scrambling my hormones (which were already majorly imbalanced), and not helping me lose the baby belly. So, I swapped the Starbucks out for a sugar-free homemade mocha that used magnesium-rich raw cacao, a calming mineral essential for women's health, instead. Game-changer!
It goes to show you that rather than restricting, swapping the sugar out for healthier, wholefood-based sugar-free snacks is simple and easy way to reduce the sugar in your diet. In a relatively short time, you can replace sugary foods for their sugar-free alternatives, and that better support your sugar-free journey and overall well-being. By making snack time sugar-free, you'll be taking a proactive step towards reducing your sugar intake, supporting natural weight loss, and improving your overall health.
10 Delicious Sugar-Free Snack Ideas
10 SUGAR-FREE SNACKS YOU CAN EAT RIGHT NOW (INSTEAD OF SUGAR) BY A WHOLEFOOD NUTRITIONIST
Before I dive into the tasty snack ideas that can help you to reduce your sugar intake without sacrificing your love for sweets, I just want to mention that I am strictly against food restrictions. All too often, when you restrict a food group or food item, it leads to rebellious eating habits. You know when you dodge the cakes at teatime in the office, and it leaves you feeling angry and deprived all afternoon, and only for you to binge later on with TimTams or chocolate.
As a women's Nutritionist, I am all about empowering women to eat healthier, and the best way to achieve this is simply by making healthy swaps and nudging out the not-so-good stuff for healthier, wholefoods. With that in mind, the sugar-free suggestions below are targeted at your sweet tooth but are made with balanced macros that will satisfy cravings and nourish you instead.
Get ready to discover:
a simple list of must-have sugar-free snacks
creative ways to use these alternatives in your favourite recipes
a Nutritionist's sugar-free suggestions
Ready to arm yourself with surprisingly sweet tasting snacks that satisfy without compromising your health goals? Let's tuck in...our taste buds will thank you for this!
Healthy, Sugar-Free Snack Idea Guide
1. Sugar-free Chocolate Bark
Craving chocolate but want to avoid the sugar hangover? Then raw chocolate bark sweetened with monk fruit or stevia is just the snack for you. Quick and easy to make, sugar-free chocolate bark offers all the rich flavour of traditional chocolate, without the added sugar. You can even add protein the the mix to make a long sustaining protein bark out of healthy, raw chocolate. Want the recipe? click here.
2. Stevia-Sweetened Trail Mix
A classic trail mix is a well-balanced snack option, but many store-bought varieties are packed with added or hidden sugars. To create your own healthier, sugar-free version, simply mix together a variety of nuts (skin on), mixed seeds, a small amount of dried fruits such dates, cherries, or chopped apricots, toasted coconut flakes, and a handful of stevia-sweetened chocolate chips.
3. Sugar-Free Gummies
Gummies are a popular treat, but they usually contain excessive amounts of sugar. Fortunately, many brands now offer sugar-free gummies sweetened with natural alternatives like monk fruit or stevia. You can easily make them at home using agar-agar (vegan) for a thickener, a little fresh squeezed juice and touch of stevia for natural sweetness, and a scoop of your favourite probiotic powder.
4. Sugar-Free Ice Cream
Ice cream is not on the forbidden list!. There are many sugar-free ice cream options available, made with natural sweeteners and low-calorie ingredients. However, I love making my own with my NinjaCREAMi machine and heaps of natural sweetness from a variety of fresh or expiring fruit.
If you don't have an ice cream machine, you can still make a basic ice cream using a blender and combining bananas, a cup of fruit, a dash of stevia or monk fruit, and vanilla. Pour it in a container to freeze overnight. Then blend again before serving for a soft-serve-like consistency.
5. Sugar-Free Protein Bars
Protein bars are super convenient for busy mums, and can provide you with nutritious snack. Packed with protein will keep you feeling full and satisfied and can be useful to bridge the gaps between meals if your life is super hectic. However many store-bought protein bars contain added sugars, fillers and not the best ingredients. You are honestly, far better off making your own protein bars at home. If you'd like my famous recipe, come join my Recipe Community for this and more. Click here.
6. Sugar-Free Fruit Leather
Personally I am not a fan, but fruit leather is a delicious and chewy snack that kids and adults alike really enjoy. But if you have ever looked at the nutrition label of store-bought leather, you'd be aghast. The sugar content can easily reach well over 10g per serving, which is way above the recommended 3g or less. it can be high in sugar.
You can make your own fruit leather with no added sugars quite easily at home by blending a variety of fruits with a dash of cinnamon, ginger or all-spice for added flavour. In most cases, you want need sweetener, but you prefer it super sweet-tasting like store-bought, add a little monk fruit or stevia.
7. Sugar-Free Granola Bars
Granola bars are a popular lunchbox snack that can also be enjoyed for breakfast, lunch, or a quick pick-me-up. But again, if you picked up the box and read the nutrition label, alarm bells would ring. Many store-bought granola bars are loaded with sugars, and many go by sneaky or uncommon names.
A simple way to make your own granola and better control your sugar intake, is to combine oats, nuts and seeds, coconut flakes, favourite spices like cinnamon or all-spice, and a little stevia. Toss this to combine and then add a bit of coconut oil and nut butter as a tasty binder. Mix well and press the dough into a shallow pan to set in the fridge over night.
8. Sugar-Free Yoghurt
Yoghurt is great snack food with a good dose of protein and probiotics for gut health. However, if you enjoy flavoured yoghurts from the shops, they are teaming with added sugars. Even the ones marketed to be high-protein or low-fat, are hiding unhealthy ingredients and fillers to make the product taste better.
Consider making your own YoPro or fruity yoghurt by combining plain Greek yoghurt with a few drops of vanilla and 1/2 tsp of stevia or monk fruit. Stir this right into the plastic pot for a dessert-like flavour. You can also blend fruit into a puree and stir this in, either as a swirl of fruity flavouring, as fully combined. To make a sugar-free YoPro, simply add a scoop of your favourite low-sugar, protein powder to your bowl and enjoy with your favourite toppings.
9. Sugar-Free Protein Balls
Popular with the fitness conscious, protein balls make a fantastic healthy snack on the go, and can also help bridge the gap between meals when trying to reduce calorie intake. The problem is most store-bought protein balls come with hidden sugars or reply on artificial sweeteners to improve taste. Try making your own high-protein ball recipe at home using a base of your favourite protein powder combined a little coconut oil or nut butter to help bind the mix into a stiff dough.
10. Sugar-Free Baked Goods
If you're someone who is always craving a sweet treat, there are plenty of sugar-free baked goods on offer these days. Look for recipes that use all-natural sweeteners like monk fruit, sugar alcohols, or stevia, and then experiment baking with different flours like almond or coconut flour. These are naturally higher in fibre than regular baking flours, and provide more nutrition.
So, which of these are you going to try this week? Remember, all of the sugar-free snack suggestions are just a starting point. You can go all in with this and completely overhaul your high-sugar snack choices, or do what I recommended, and simply just start swapping some of these recipe snack ideas for your usual choices. With a little planning and well-informed swaps, you can easily adopt more sugar-free snacking that supports you and your family's health goals.
THE QUIT SUGAR GUIDE
If you want to reduce sugar while still enjoying sweets and desserts, you might like to take a look a this. Inside this guide, you'll quickly learn how to reduce your sugar intake and make healthy sugar-free swaps, it's all done for you, and waiting for you to download now!
What's Included
The printable Guide comes in PDF format and contains the teachings of a qualified Nutritionist who specialises in helping people go sugar-free. Includes a 14-page guide with advice, practical tips, a Daily and Weekly Sugar Tracker, PLUS a bonus sugar-free surprise recipe card.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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