6 Low-Calorie Desserts RDs Eat Regularly

Banana Nut Mug Cake

Yes, you can have dessert every day and still lose weight. In fact, many dietitians recommend it because including satisfying foods in your diet can help make healthy eating more sustainable while preventing overeating. “I encourage my clients to enjoy sweet treats regularly because food is meant to be both nourishing and enjoyable,” says Amy Anderson, RDN, owner of A+ Nutrition in Beaverton, Oregon.

Research shows that cutting out sweets entirely tends to intensify cravings and may even fuel a vicious binge-restrict cycle.

 And in a small study, participants who ate something they craved every day — like a small serving of chocolate — tended to crave that food less while losing weight and after meeting their goals.

But the sweets Anderson and other dietitians reach for regularly tend to be low in calories and added sugar. For sustained energy, limit added sugars as much as possible. Eating too much added sugar is associated with health issues, including type 2 diabetes and cardiovascular disease, so the Dietary Guidelines for Americans recommend avoiding it or limiting your intake to no more than 10 grams (g) per meal.

Ahead, dietitians share six simple desserts they eat (almost) every day that have 4 g of added sugar or less and are 200 calories or less per serving.

1. Chocolate Peanut Butter Fruit Dip

Calories: ~200

Added sugar: 0g

If you love a sweet and savory combination, try this chocolate peanut butter fruit dip, the go-to treat of Alyssa Pacheco, RDN, owner of The PCOS Nutritionist Alyssa in Boston. “I love making a quick fruit dip with no-sugar-added peanut butter and a few no-sugar-added dark chocolate chips,” she says. “I melt the peanut butter and dark chocolate chips, then dip apple slices or strawberries into it.”

Besides being tasty, this sweet treat provides fiber, healthy fats, and a bit of protein, which help slow digestion, stabilize blood sugar levels, and prevent overeating later, she says.

Additionally, fruit and dark chocolate contain antioxidants, which help scavenge free radicals in the body, protecting cells and reducing inflammation. Eating a variety of antioxidant-rich foods may also reduce the risk of cardiovascular disease and other chronic health conditions.

Ingredients:

• 1 small apple
• 1 tablespoon (tbsp) no-sugar-added peanut butter
• ~5 no-sugar-added chocolate chips

Directions: Melt the peanut butter and chocolate chips together in the microwave for about 15 seconds, then dip your apple or strawberry slices into the mixture.

2. Greek Yogurt Popsicles

Calories: ~86

Added sugar: ~0g

There’s no shame in savoring an old-fashioned ice cream or frozen yogurt once in a while. But these Greek yogurt treats offer a healthy, satisfying alternative for everyday indulgence.

“Instead of buying frozen yogurt at the store, you can prepare your own to save calories and increase your protein and calcium intake,” says Sandra Arévalo, MPH, RDN, spokesperson for the National Academy of Nutrition and Dietetics in Nyack, New York, who enjoys these regularly.

Besides helping with blood sugar and appetite control, protein is a building block of muscle, which is fundamental for a healthy metabolism and body composition.

 Moreover, protein and calcium are essential for building and maintaining healthy bones. That’s especially important when you’re losing weight, since decreasing body fat often results in a small decrease in bone density, too.

This dessert is also easy to switch up with different flavors of yogurt or by choosing low- or no-added-sugar varieties.

Ingredients:

• 1 single-serving container of low-fat or nonfat plain Greek yogurt

Directions: Insert a stick through the middle of the cup and place it in the freezer for at least two hours. When you’re ready to eat, put the cup in warm water for less than a minute to loosen the yogurt, then pull the stick.

3. Banana Nut Mug Cake

Calories: ~200

Added Sugar: 1g

Who said you can’t have dessert for breakfast? With walnuts, bananas, and high-protein pancake mix, this mug cake is a satisfying treat to enjoy any time of day.

“I love to build my desserts around fruits to take advantage of the natural sweetness, fiber, and nutrition they offer,” says Jeanne Blankenship, RDN, spokesperson for The Obesity Society based in Washington, D.C.

Bananas, specifically, offer potassium and antioxidants.

 Meanwhile, walnuts are rich in healthy fats, including omega-3 and omega-6 fatty acids, which help manage inflammation and support heart and brain health, among other benefits.

Ingredients:

• 1 small banana
• 2 tbsp water
• ¼ tsp vanilla extract (optional)
• ¼ cup high-protein pancake mix (such as Kodiak Power Cakes Buttermilk Flapjack and Waffle Mix)
• 1 teaspoon (tsp) finely chopped walnuts

Directions: Mash the banana in a small bowl. Mix in water and vanilla extract, if using. Fold in the pancake mix. Sprinkle with the walnuts. Microwave for 3 to 3½ minutes in a mug sprayed with cooking spray.

4. Frozen Raspberry Chocolate Bites

Calories: ~71

Added sugar: 0g

Trü Frü fans, this one’s for you. Anderson meal-preps no-bake desserts like these frozen raspberry chocolate bites every week, so there’s always a simple, satisfying treat on hand. “I eat chocolate every day; it’s my personal favorite,” she says.

Anderson says having a calorie-conscious dessert on hand helps her make healthier choices throughout the week. Plus, this treat offers several nutrients. Raspberries are high in fiber and antioxidants, for example.

 Chia seeds, a rich source of omega-3 fatty acids, also deliver fiber, antioxidants, and protein.

Ingredients:

• 2 cups frozen raspberries (or a mixed berry blend)
• 2 tbsp chia seeds
• 1⅓ cups no-sugar-added dark chocolate chips
• Flaky sea salt (optional)

Directions:

1. In a large microwave-safe bowl, microwave the berries until soft. Mash with a fork. Add the chia seeds and mix until combined. Place the mixture in the fridge for about 20 minutes or until it has thickened.
2. Line a baking sheet with parchment paper.
3. Using a tablespoon, plop the raspberry chia mixture into 12 blobs on the baking sheet. Freeze until set, about 8 hours.
4. Once the mixture is frozen, melt the chocolate in a double boiler. Dunk raspberry blobs into the melted chocolate. Top with flaky sea salt, if desired. Return raspberry blobs to the baking sheet and place it in the freezer until set. Keep in the freezer and enjoy anytime.

5. Chocolate and Peanut Butter Stuffed Date

Calories: ~186

Added sugar: 0g

Naturally sweet dates can be a satisfying treat on their own, but incorporating ingredients like nuts and chocolate takes them to another level.

“Dark chocolate–covered stuffed dates with flaky sea salt are a favorite of mine,” says Kelly Powers, a registered dietitian nutritionist in private practice in San Francisco. “They’re sweet, but not too sweet, and they’re balanced with protein, healthy fat, fiber, and antioxidants, making them great for blood sugar balance and weight management.”

Additionally, dates are a source of nutrients such as magnesium, potassium, copper, and manganese, which help support overall health.

 Magnesium, for example, plays a role in blood sugar management, metabolism, and heart health.

Ingredients:

• 1 pitted Medjool date
• ½ tbsp no-sugar-added peanut butter
• ¼ ounce (oz) no-sugar-added dark chocolate
• ⅛ oz coconut oil
• Dash of flaky sea salt

Directions: Stuff a date with peanut butter and freeze it for a few hours. Once the date is frozen, melt the chocolate and coconut oil in a double boiler, then dip the date into the melted chocolate. Once the chocolate shell hardens slightly, top it with a pinch of sea salt. While this recipe makes one serving, you can prep several dates at once and keep them in the freezer.

6. Mini Key Lime Greek Yogurt Dessert

Calories: ~169

Added sugar: ~4g

Nothing says summer like a refreshing slice of key lime pie. Jenny Finke, RDN, founder of The Metabolic Dietitian in Greenwich, Connecticut, enjoys a lightened-up version almost daily.

“I like this one because it keeps me full for a few hours and I don’t feel the urge to keep picking at foods after eating it,” Finke says, noting that it’s high in protein thanks to the Greek yogurt.

 “It’s also relatively low in calories for the amount of volume you get, so you can enjoy several bites of this sweet treat, rather than a tiny amount of chocolate for the same calories.”

Ingredients:

• 1 tbsp sugar-free lime gelatin powder
• Zero-calorie sweetener, to taste
• ¾ cup nonfat plain Greek yogurt
• 3 sliced strawberries
• 2 tbsp zero-sugar whipped topping
• 2 graham cracker squares, crushed

Directions: Mix the lime gelatin powder and zero-calorie sweetener into the yogurt until smooth. Let it sit in the fridge for about 10 minutes, until it thickens slightly. Top with strawberries, whipped topping, and crushed graham cracker pieces.

The Wrap-Up

You don’t need to cut out sweets to lose weight — in fact, satisfying your sweet tooth in a mindful way can help support your health and weight loss goals. Dietitians recommend indulging in something sweet, like a small dessert, every day to keep cravings at bay and make healthy eating sustainable. Desserts don’t necessarily have to be nutrient-dense, but it’s important to keep portion size and added sugars in mind.