Sugar-Free Snacking: Satisfy Your Sweet Tooth Mindfully


Ever get a hankering for something sweet but don’t want the sugar crash that comes with it? You’re not alone. Our sweet tooths can seem insatiable at times, constantly craving chocolate, candy, and cookies. But there are ways to satisfy your craving without sending your blood sugar through the roof or packing on the pounds. The key is finding snacks with natural sweetness and lots of flavor that also provide nutrition. In this guide, you’ll discover 20 delicious sugar-free snacks that will squash your sweet craving in a healthy way. From dark chocolate almond butter cups to berry chia pudding, these snacks are naturally sweetened, packed with nutrients, and totally guilt-free. Your sweet tooth will thank you, and so will your waistline and wellbeing. Read on to learn how you can snack smart and slay your sugar craving the mindful way.

Snack Smarter, Not Harder: Choosing Natural Sugar-Free Snacks

When a sugar craving hits, it’s easy to reach for the closest cookie or candy bar. But there are healthier ways to satisfy your sweet tooth without the sugar crash. Snack smarter by choosing natural, sugar-free options with nutrients to keep you fueled.

Sugar-Free stack of waffles
Free a stack of waffles with butter image, public domain dessert CC0 photo. More: View public domain image source here


Nature’s candy, fruit contains natural sugars along with fiber, vitamins and minerals. Berries, melons, citrus and stone fruits are refreshing choices. Keep pre-cut fruit on hand for easy snacking.

Yogurt with Toppings

Plain yogurt provides protein to keep you full, then jazz it up with sugar-free toppings. Add fresh or frozen berries, granola, coconut flakes or chia seeds. A drizzle of honey or maple syrup adds sweetness with less sugar.

Trail Mix

Look for an unsweetened blend of nuts, seeds and dried fruit. Or make your own with almonds, walnuts, pumpkin seeds, coconut chips and unsweetened cherries or raisins. High in healthy fats and protein, trail mix satisfies for hours.

Dark Chocolate

When only chocolate will do, choose a high-quality dark chocolate with at least 70% cocoa, which has less sugar but intense flavor. Let a square melt in your mouth – a little goes a long way.

Roasted Chickpeas

For a crunchy snack, toss chickpeas with cinnamon and roast at 400 F until crisp, about 30 minutes. Season with salt to taste. With 5 grams of protein and fiber per 1/2 cup, roasted chickpeas curb cravings and keep you full.

Smarter snacking takes planning, but eating nutritious, natural foods will boost your health and energy. You’ll feel good knowing you satisfied your sweet tooth the mindful way.

Satisfy Your Sweet Tooth With Fruit: Fresh Options to Curb Cravings

Sweet Fruits

Satisfy your sweet tooth the healthy way with nature’s candy—fruit! Fruit contains natural sugars that can curb cravings without the crash. Here are some fresh options:

Berries like strawberries, blueberries and raspberries are bursting with sweetness but low in sugar. Throw a handful in yogurt or oatmeal for a quick boost of flavor.

Apples and oranges

Apples and oranges provide a juicy pop of sweetness. Slice them up for a snack or blend into smoothies. Their high water content helps you feel full and hydrated.

Bananas are creamy and satisfying. Top your banana split with yogurt and nuts instead of ice cream for a lighter treat. Bananas also work great in muffins, breads and pancakes.

Melons such as cantaloupe and honeydew are refreshing and naturally hydrating. A few slices of melon feel decadent but contain little sugar.

Dried fruit like raisins, apricots and cherries deliver an intense burst of sweetness in a small serving. Watch your portion sizes, as dried fruit contains more sugar by volume than fresh fruit.

Fruit makes the perfect snack or dessert substitute when your sweet tooth comes calling. Satisfy cravings the healthy, natural way by keeping a variety of colorful fruit on hand. Your taste buds and waistline will thank you! By choosing whole foods over processed snacks, you’ll develop a mindful approach to indulging your cravings.

Sugar-Free Baking Substitutes: Cookies, Cakes and More Minus the Sugar

When baking without sugar, there are several substitutes you can use in place of the sweet stuff. Here are a few of the most popular sugar-free baking swaps:

Sugar-Free Cookies


This natural sweetener comes from the stevia plant and is calorie-free. Use stevia powder or liquid stevia drops in a 1:1 ratio for sugar. Start with 1/2 the amount of stevia, as it is significantly sweeter than sugar, and add more to taste. Stevia works well in cookies, cakes and other baked goods.

Monk fruit sweetener

Like stevia, monk fruit sweetener is also natural and calorie-free. It comes from monk fruit, a small melon native to Asia. Use monk fruit sweetener in a 1:1 ratio for sugar. Start with 1/2 the amount and add more as needed, as it can have an aftertaste in large amounts. Monk fruit sweetener works as a substitute for sugar in most recipes.

Banana puree

Use mashed bananas in place of some or all of the sugar in recipes for muffins, quick breads, brownies and cakes. Banana puree adds moisture, texture and a subtle sweetness. Use 1/2 cup of mashed banana for every cup of sugar. This works best in recipes calling for 1/2 cup of sugar or less.

Coconut sugar

Coconut sugar is made from coconut palm sap and contains minerals like potassium, magnesium and zinc. It has a mild caramel flavor and brown color. Use 3/4 to 1 cup of coconut sugar for every cup of granulated sugar. Coconut sugar works as a 1:1 replacement for brown sugar and in most recipes as a substitute for granulated sugar.

Date paste

Soak 1 1/2 cups of chopped dates in 1/2 cup hot water until soft, about 30 minutes. Puree the dates and liquid in a food processor or high-powered blender until smooth. Use 3/4 cup date paste for every cup of sugar. Works well as a substitute for sugar in cookies, granola bars, muffins and quick breads.


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