Did you know? Excess sugar in the diet can cause a sugar crash hours after consuming sugar. It can also lead to an array of different health issues including an increased risk in some cancers, type 2 diabetes, weight gain, acne, and more.

Opting for healthy, sugar-free snacks can help you stay full without causing a spike in your blood sugar levels. 

So today, I’m sharing a round-up of healthy, sugar-free snacks that you should try to help you get your sweet fix without putting you at risk for some health complications..

10 Healthy Sugar-Free Snacks

When you’re on a low or no sugar diet, you don’t have to only stick to snacks like rice cereal or roasted chickpeas. You can enjoy healthy snacks that have no added sugar to get your sweet fix using only simple ingredients.

Here’s a roundup of healthy sugar free snack ideas to keep you full and satisfy your cravings without the sugar crash. 

Strawberries & Whipped Cream

Yes, believe it or not, this classic sweet combo idea works technically as a sugar free snack idea. It has a grand total of 14g of carbs, 1g of protein, 1g of fat, 3g of fiber, and 0gs of sugar in the serving size recommendation below. It’s a great snack to keep in your back pocket, especially if you’re just starting out eating sugar free snacks or looking for a low carb diet for beginners.

Ingredients

1 cup Strawberries, fresh - 50 calories

2 Tbsp Regular whipped cream - 15 calories

Directions

1. Slice strawberries

2. Dip in whipped cream!

Baked Pears

Pears can sometimes get overlooked, but when you’re wanting something sweet and healthy, they make a great snack, especially when baked! Throw them in the oven with maple syrup, cinnamon, and pecans and you’ve got 51g of carbs, 4g of protein, 15g of fat, 9g of fiber, and 0gs of sugar. Delish!

Ingredients

1 Pear - 103 calories

3 Tbsp Pecans (Tbsp) - 141 calories

4 tsp Maple Syrup (tsp) - 68 calories

1 tsp Cinnamon - 0 calories

½ tsp Vanilla - 0 calories

¼ tsp Salt - 0 calories

Directions

1. Preheat oven to 350 degrees F.

2. Slice pear in half. Core out the seeds, using a knife or teaspoon. Cut a small sliver off the bottom of the pears, so that the pears don’t tip over when baking.

3. Place pears in an oven-safe container and bake for 15 minutes.

4. While the pears are baking, mash pecans in a plastic bag with a hard object like an ice cream scoop. Mix together the pecans, maple syrup, cinnamon, vanilla, and sea salt.

5. Take pears out of the oven, pour mixture over pear halves and bake for another 15 minutes.

Apple “Cookies” with Peanut Butter

This trusty, healthy snack is made up of simple ingredients with no added sugars. It’s got 30g of carbs, 12g of protein, 24g of fat, 7g of fiber, and 0gs of sugar.

To prepare, here’s what you’ll need.

Ingredients

1 Apple, small - 77 calories

3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories

¼ tsp Cinnamon - 0 calories

Directions

1. Slice apple as depicted in picture 

2. Spread peanut butter on each slice 

3. Top with cinnamon

4. No nuts? Use a seed butter e.g. sunflower seed butter

Sweet Potato in Yogurt

Craving carbs? When you need something filling and sweet, warm up a sweet potato and cover it in yogurt and cinnamon. The warm notes remind me of fall, but it’s such a good treat to eat no matter the time of year. Plus you’ll get an impressive 35g of carbs, 25g of protein, 5g of fat, 4g of fiber, and 0gs of sugar from this healthy snack.

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories

1 Potato, sweet, medium, 5 inches - 112 calories

¼ tsp Cinnamon - 0 calories

Directions

1. Wash potato & slice off (be careful) blemishes on skin. Poke holes all over potato with a fork. Microwave for 4.5 minutes on each side.

2. In a bowl, mix yogurt and sweet potato.

3. Top with cinnamon.

4. No dairy? Use dairy free yogurt. Want a flavored yogurt? Choose one with less than 15 gm added sugar.

Dried Apricots

Got an urge to reach for gummies? Substitute that sweet and chewy bite with a cup of dried apricots (or any dried fruit) instead. This includes fruit leather too! 5 to 6 apricots will get you 26g of carbs, 1g of protein, 0g fat, 3g of fiber, and 0gs of sugar

Frozen Grapes

Pop this sweet treat in the freezer for an even crunchier and cooler bite on a warm summer’s day. You’ll only come out to consume about 28g of carbs, 1g of protein, 0g fat, 2g of fiber, and 0gs of sugar. And of all the healthy snacks, this one is such a fun sugar free snack.

Ingredients

1 cup Grapes, red - 104 calories

Directions

1. Rinse grapes and remove from stems

2. Place in a bag or container and freeze overnight  

Strawberries & Yogurt

A classic parfait is a sure way to go for a healthy, sugar free snack idea. It’s only 18g of carbs, 16g of protein, 3g fat, 3g of fiber, and 0gs of sugar.

Ingredients

1 cup Strawberries, fresh - 50 calories

1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories

Directions

1. Dip berries in yogurt.

2. Want a flavored yogurt? Just choose one <15 gm added sugar. No dairy? Use dairy-free yogurt.

Bacon Wrapped Dates

As odd of a combo this may sound, trust me! If you’ve got a sweet tooth, and want to still lean on the healthier side, you’ve got to try this sweet and savory bite. It comes out to be about 34g of carbs, 15g of protein, 12g of fat, 4g of fiber, and 0gs of sugar.

Ingredients

2 Dates - 120 calories

¼ cup Ricotta cheese, part-skim - 108 calories

2 Uncured bacon, slice - 88 calories

Directions

1. Slice dates in halves, and cut raw bacon strips in halves.

2. Add a small amount of ricotta to date halves.

3. Wrap with bacon and bake for 15-20 minutes at 400 degrees.

4. No dairy? Use a dairy-free ricotta. No ricotta? Use feta (regular). No bacon? Use turkey or soy bacon.

This snack will also work great if you’re wondering how to feel full on a low carb diet.

Low Sugar Apple Crisp

Try this crunchy, tasty treat when you want a flavorful bite of fall. It’s 35g of carbs, 11g of protein, 18g of fat, 13g of fiber, and 0gs of sugar.

Ingredients

1 Apple, small - 77 calories

½ cup Low sugar cereal - 110 calories

1 Tbsp Butter (Tbsp) - 103 calories

¼ tsp sea Salt - 0 calories

1 tsp Cinnamon - 0 calories

Directions

1. Preheat oven to 350 degrees F

2. Dice apple

3. Place cereal in a plastic bag and crush into small pieces with a hard object (like a rolling pin or an ice cream scoop)

4. Melt butter in microwave (in a microwave safe dish for 8-15 seconds until melted)

5. In a large bowl, mix together apple, butter, and seasonings

6. Spray a small casserole dish or ramekin with a coconut oil spray, or olive oil spray if you don’t have coconut

7. Add in apple mixture

8. Bake for 20-30 minutes, until apples have softened

9. Optional: top with whipped cream (not included in calorie amount, if you add it – track it!)

10. Note: I’m using Catalina Crunch cereal, but use whatever cereal you like (does not have to be “low sugar” – just track what you’re using to be accurate).

Macalat sweet dark chocolate

Craving chocolate? Well, guess what? You can still have this special kind of chocolate on a sugar-free diet. Macalat sweet dark chocolate is made with organic superfood ingredients that create a creamy, sweet, nutritious real food snack.

Two pieces of Macalat equals 5g of carbs, 1g of protein, 4.5g fat, 2g of fiber, and 0gs of sugar.

Read Next