Do you enjoy a sweet dessert? Do you specifically enjoy warm deserts in the fall and winter? Desserts are known to be sugar-filled and not particularly good for us, especially those of us with diabetes or high blood sugar levels.
Did you know that you can bake warm desserts that won’t spike your blood sugar? Traditional sugar can be replaced with other nutritional ingredients and still keep that satisfying sweet taste.
We´ll take a look at alternatives that you can use instead of sugar. Keep reading to discover several yummy recipes created by a chef and reviewed by a professional nutritionist.
Warm Desserts That Won’t Raise Your Blood Sugar
We reached out to Rena Awada, who is the owner, head chef, food blogger, and content creator at Healthy Fitness Meals. She has provided us with her favorite warm dessert recipes that won’t raise your blood sugar. Rena assures us that all her recipes are reviewed and approved by a Registered Dietitian.
Rena says about her recipes: “These recipes are low in sugar and are overall just healthier than regular versions. Plus they’re absolutely delicious!”
She notes that the recipes she supplied us with mostly use Erythritol, which is an artificial sweetener. Some sugar-free ingredients, like sugar-free chocolate chips, can also contain artificial sweeteners.
Rena says that some people don’t react well to artificial sweeteners. So if you’re one of them, please check with your doctor first to be sure.
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative on Amazon
You can also just substitute Erythritol with monk fruit-allulose blend of the same measurement or ratio as Erythritol (granulated).
Lakanto Classic Monk Fruit Sweetener With Allulose on Amazon
Caramelized Banana Ricotta Toasts
This is Rena’s version of bananas foster, but without the syrup or flame. This recipe still gives that warm, rich flavor. The natural sugar from the banana caramelizes beautifully. No additional sugar needed.
Ingredients:
- 1 tbsp butter
- 1 small ripe banana
- ½ tsp cinnamon
- 2 tbsp ricotta
- 1 slice whole-grain bread or almond flour bread
Directions:
- In a small pan, melt the butter.
- Lightly sear banana slices and then add cinnamon until golden.
- Spread ricotta on toast and top with bananas.
- Serve warm!
Keep in mind that fruits contain natural sugars that can sometimes slightly elevate your blood sugar levels.
Keto Cinnamon Rolls
This keto cinnamon roll recipe is the perfect option for those looking for a low-carb breakfast or dessert. It’s gluten-free and made with a delicious filling made out of cinnamon and maple syrup.
Ingredients:
Filling
- 2 tablespoons cinnamon, ground
- 1/4 cup stevia, or erythritol, granulated
- 1 ½ tablespoons coconut oil, softened
Dry Ingredients
- 3 cups almond flour
- 3 tablespoons tapioca flour
- 1/4 teaspoon baking soda
- ½ teaspoon kosher salt
Wet Ingredients
- 2 eggs, large
- 1/4 cup coconut oil, melted
- 2 tablespoons sugar-free maple syrup
- 1 teaspoon vanilla extract
Glaze
- 8 ounces cream cheese, softened
- 1/4 cup erythritol, powdered
- 2-4 tablespoons milk, or almond milk
- 2 teaspoons vanilla extract
Directions:
- Preheat the oven to 350°F and spray a baking dish with a little bit of cooking oil spray.
- In a small bowl, combine the 2 tablespoons cinnamon and 1/4 cup of stevia.
- To make the dough, use two mixing bowls.
- In the first bowl, mix all the dry ingredients until combined (3 cups almond flour, 3 tablespoons tapioca flour, 1/4 teaspoon baking soda, and ½ teaspoon kosher salt).
- In the second bowl, whisk all wet ingredients. (2 eggs, 1/4 cup coconut oil, 2 tablespoons sugar-free maple syrup, and 1 teaspoon vanilla extract)
- Next, add the dry ingredients to the wet ingredients and mix until they start forming a dough ball.
- Sprinkle some almond flour on a large piece of parchment paper and start rolling the dough into an 1/2-inch thick rectangle.
- Use a basting brush to evenly spread the softened 1 ½ tablespoons coconut oil over the surface of the dough.
- Evenly sprinkle the oiled dough with the cinnamon mixture.
- With the parchment paper, roll up the dough. Slice into 12 rolls, then place them into the prepared dish.
- Bake for 20-25 minutes or until golden on top.
To Make the Glaze
- Use a hand mixer to beat the softened 8 ounces cream cheese until smooth.
- Add the 1/4 cup erythritol, 2 teaspoons vanilla extract, and 2-4 tablespoons milk (start with 2).
- Beat until creamy, adding more milk a tbsp at a time, until it reaches the desired consistency.
- Once the cinnamon rolls are done, allow them to slightly cool.
- Frost and enjoy!
See full recipe and photos here.
Easy Paleo Chocolate Mug Cake
This easy and healthy Chocolate Mug Cake recipe is made with almond flour and cooks in less than 2 minutes in the microwave. They are paleo, gluten-free, and so quick to make. This is a simple one-serving mug cake recipe to curb your sweet tooth.
Ingredients:
- ¼ Cup Almond Flour
- 2 Tbsp Unsweetened Cocoa Powder
- 2 Tbsp Granulated Erythritol
- ½ Tsp Baking Soda
- Pinch sea salt
- 1 Large Egg
- 2 Tbsp Unsweetened Almond Milk
- 2 Tsp Coconut Oil
- 1 Tsp Vanilla Extract
- ½ Tbsp Sugar-free Chocolate Chips, optional
Directions:
- In a mixing bowl, stir together the flour, cocoa powder, granulated erythritol, baking soda, and salt.
- Add in the egg, milk, oil, and vanilla and mix until combined.
- Spray a mug with non-stick spray and transfer the batter to the mug.
- Cook on high in the microwave for 1 ½ minute.
- Top with dairy-free whipped cream and sugar-free chocolate chips – optional
See full recipe and photos here.
Keto Chocolate Chip Cookies
This keto Chocolate Chip Cookie recipe makes about 16 cookies that are crispy on the outside, soft on the inside, and so delicious you won’t be able to stop at just one! They are low in carbs and sugar, making them the perfect keto snack.
Ingredients:
- Butter or Vegan Butter: Ideally, use a good quality, grass-fed butter.
- Granulated Erythritol: If you are not using 100% pure erythritol, your cookies will not flatten completely, but you can easily use a fork to flatten them during the cooking process.
- Eggs: This will help bind the ingredients together.
- Almond Flour: an ideal alternative to refined flour.
- Coconut Flour: Ensures that the cookies aren’t too grainy.
- Baking Soda: This ensures that the cookies rise and have a light texture.
- Shredded Unsweetened Coconut: adds some texture and flavor.
- Sugar-Free Chocolate Chips: I love Lily’s chocolate chips, but you can use whatever brand you prefer.
- Flaked Sea Salt: To balance out all the other ingredients.
Directions:
Make the cookie dough:
- Mix softened butter with the erythritol using a handheld mixer in a medium-large mixing bowl.
- Then add in the eggs, followed by the remaining ingredients.
- Chill in the freezer for 15 mins.
Portion out the dough:
- Use a 1 ½ inch cookie scooper to drop cookie dough balls onto the baking sheet about 2 inches apart.
- Add extra chocolate chips now on top of the cookie dough balls if desired.
Bake:
- Bake for 12-14 minutes or until edges are golden brown.
- Let cool on the cookie sheet for 5 minutes before transferring to a wire rack to continue cooling.
- Serve: Sprinkle with sea salt, serve and enjoy!
Get the full recipe and photos here.
Other Sugar Substitutes
We have already mentioned Erythritol and monk fruit-allulose, but there are many other alternatives. Here is a list of other sugar substitutes that you can use when baking desserts.
Natural sweeteners:
- Stevia
- Coconut Sugar
- Honey
- Maple Sugar
- Date Sugar
Artificial sweeteners:
- Sucralose (Splenda)
- Aspartame
- Saccharine
Always check with your doctor if you have diabetes or any other medical conditions related to the consumption of sugar and sweeteners.
Read more: How to Stock a Gluten-Free Pantry to Battle an Auto-Immune Disorder.
Let’s Have a Conversation:
Do you enjoy warm desserts? Which of the recipes in this article do you think you will try? Do you have any other recipes for warm desserts that won’t spike your blood sugar to share with our community? Tell us about it in the comments below.