It’s true that sugar has a terrible reputation and it is not good for our health, but it’s not all bad. Sugar in the form of carbohydrates is the natural fuel source for exercise. But here’s the thing–not all sugar is created equal. Here we present some sugar free healthy snacks ideas just for you.
What’s the difference between ‘added’ and natural sugar?
Added sugar is what comes to our mind when we hear the word “sugar.” It’s basically all sugar that is found in products like soda, energy drinks, candy, and it hides in some pasta sauces, salad dressings and breads.
Natural sugars, however, on the other hand, are inherently found in certain foods. Any food that contains carbohydrates, such as fruit, dairy products, vegetables, and whole grains, has natural sugar. While a bottle of soda and a banana both have sugar in them, the natural sugar in the banana is paired with other nutrients and provides more of a nutritional bang for your buck while the ‘added’ sugar is basically devoid of any nutrition.
How Can We Eat Less of ‘Added’ Sugar
‘Added’ sugar is unhealthy for the body, but some people find it so delicious that the consequences don’t seem to matter. The good news is that many people struggle to keep their sugar consumption in check…which means there’s plenty of advice from experts on reducing the amount of sugar you eat.
The American Heart Association recommends:
Sweetening your treats, breakfasts, and baked goods with fruit instead of sugar
Using spices and flavor extracts to add interest, instead of sugar, to foods
Adding only some of the sugar recipes recommend
Diligently checking labels for “added sugars”
It also helps, if you can also target areas of your lifestyle you think have nothing to do with your diet like getting plenty of sleep may help you control your sugar intake, as studies suggest a lack of sleep may stimulate cravings for rich foods.
Let’s check out some healthy sugar-free snacks that you can replace with your usual ‘added’ sugar snacks
1. Crunchy Roasted Chickpeas as sugar free healthy snacks
In our opinion, roasted chickpeas are the new popcorn. Not only are they salty, snackable, and super simple to make, but they’re packed with protein and fiber to keep you energized and full for longer. Make a big batch by doubling this recipe and keep extra around the house in mason jars or bring them to work (or for that matter in the movie theater) for on-the-go eating.
2. 3-Ingredient Healthy Chocolate Cookies
Refined sugar is a no-go, but tapping into the natural sweetness of bananas is just a great substitute for it. These three-ingredient cookies make perfect portable breakfasts, afternoon treats, and midnight snacking material for your sugar free healthy snacks.
3. Roasted Cashews With Chia
These aren’t your everyday spiced nuts—this recipe is pure gold. And with that, cue the turmeric, our favorite golden spice! Seasoned with chili flakes and dried rosemary, these cashews will cure even the worst case of the munchies in just a few handfuls. We love keeping these on standby for the next snack emergency or to sprinkle on top of a salad or a stir-fry that needs a little kick and crunch.
4. Sunflower Butter N Berries Energy Bar
Try out this yummy cookie. It’s natural sugar content is 9 grams. Rich, yet tart, with the perfect amount of sweetness
This can easily replace peanut butter cups.
Berries and sunflower-seed butter provide the richness and sweetness you want in a dessert. Plus, you get nutrients along with this bar while other desserts might provide only emptiness.
5. Cherry Fruit Bar
It’s natural sugar content is 14 grams. It’s got a fruity and sweet taste with a hint of chicory root.
It’s an easy replacement for fruit pies and tarts.
This bar tastes as good as cherry pie, but it has a fraction of the sugar. Grab one to bolster your willpower against sugary temptation.
6.Chocolate Chip Better Cookies
Natural sugar content: 19 grams of allulose sugar. It’s has a Sweet wholesome homemade flavor. Replace your Other chocolate chip cookies with this.
This cookie features allulose instead of traditional sugar to reduce the net carbs in your cookie.
7. Organic Gemini TigerNuts
Natural sugar content: 9 grams. It has a light sweet taste with a hint of nuttiness. You can replace your Chocolate-covered nuts.
Nature offered us a decadent gift in the form of nuts. Nuts have satisfying fat that stops cravings and helps us steer clear of sugar. These tigernuts (also known as nookon or chufa) have a rich flavor that will not disappoint.
8. Oatmeal – a perfect sugar-free healthy snacks
Want a filling breakfast that will keep you full and energized? Whip-up this recipe for Oatmeal with SunButter to get an extra dose of protein and vitamins and minerals such as vitamin E and iron.
9. Plain Greek Yogurt
Unsweetened Greek yogurt may make your face pucker, but you can easily sweeten it up with some fresh fruit or unsweetened dried fruit. As a bonus, Greek yogurt is higher in protein than regular yogurt, making it a good choice for post-workout. Use it in a smoothie with fruit, and you won’t need any added sugar!
Another good source of post-exercise protein and tasty to boot, a cheese stick is a 100-calorie portable snack!
Sugar Free Healthy Snacks Recipes
COOKIE DOUGH PROTEIN TRUFFLES
The best bit is all you need to make these babies is a food processor, ten minutes, and a few simple, natural ingredients – ones you probably already have in your cupboard:
- Oat flour
- Butter beans
- Cashew butter
- Coconut sugar
- Pure vanilla extract
- Sea salt
- and dark chocolate
These dark chocolate-covered Cookie Dough Protein Truffles are an easy, quick way to get your protein fix post-workout, for a pre-dinner snack, or if you just need a little somethin’ sweet after dinner.
- 400 g can butter beans or chickpeas drained and rinsed
- 80 g cashew butter
- 50 g coconut sugar
- 1 tsp pure vanilla extract
- ¼ tsp fine sea salt
- 55 g oat flour
- 45 g dark chocolate chips roughly chopped
- 125 g chopped dark chocolate melted for coating (optional)
- Maldon finishing salt for decoration (optional)
Tip the butter beans, cashew butter, coconut sugar, vanilla extract, and sea salt into a food processor and whizz up until smooth. Stop and scrape down the sides as necessary.
Add the oat flour and process until the mixture comes together into a loose ball in the processor.
Fold in the chocolate chips.
Measure out 14-16 equal portions of dough (about 1½ tablespoon sized balls) and roll into smooth, round truffles.
Optional Fancy Twist:
To coat the truffles in chocolate, prepare a small baking tray with a silicone baking mat or non-stick parchment paper.
One by one, drop the truffles in the melted chocolate, roll them around to coat, and place them on the lined baking tray. I find it easiest to use a fork and the handle end of a slim utensil for this activity.
Sprinkle with a tiny pinch of Maldon finishing salt.
Chill the truffles for at least 20 minutes to dry the chocolate coating before consuming.
- These truffles are best consumed straight from the fridge as they retain their chewiness best when chilled.
- The truffles will keep refrigerated for up to 10 days, sealed in an airtight container.
- If you sprinkle the Maldon salt on them, be warned that it may melt over time in the fridge.
- For vegan truffles, replace the dark chocolate chips with a vegan-certified dark chocolate.
SWEET AND SALTY ROASTED TRAIL MIX
- 1 1/2 c raw almonds
- 1 c pecans halves or pieces will work
- 1/2 c pepitas pumpkin seeds
- 1/2 c golden raisins
- 1/2 c coconut flakes
- 2 T coconut oil melted
- 2 T pure maple syrup or honey
- 1/4 tsp sea salt
- 1 tsp vanilla extract
Preheat oven to 350°F.
Mix all ingredients together in a medium bowl.
Spread evenly on a parchment lined baking sheet.
Bake for about 15 minutes.
Allow to cool for 5-10 minutes and enjoy. Store at room temperature in an air tight container.
MATCHA COCONUT AND YOGURT TARTS
These easy no-bake tarts are easy to make vegan – simply use a non-dairy yogurt. The matcha tea flavour pairs well with the coconut in this healthy, superfood-packed dessert which you can consider as sugar free healthy snacks.
- For the matcha coconut tart cases:
- 40 g oats
- 75 g flaked coconut
- 21 g ground almonds
- 6 dates pitted and softened in warm water for a few minutes
- 3 tablespoons coconut oil
- 1 tsp matcha green tea powder
- Greek yogurt or vegan alternative
- Blitz the oats in a food processor or blender until it is a bit finer. Add the remaining ingredients (but not the yogurt or blueberries) and whiz until well combined.
- Press the matcha coconut mixture into the cups of a muffin or tart tray and refrigerate for at least an hour or overnight.
- Carefully remove the tarts from the cups, fill with yogurt and top with blueberries. Serve immediately or store in the fridge in the muffin tray.
Calories: 125kcal Carbohydrates: 8g Protein: 1g Fat: 10g Saturated Fat: 8g Sodium: 3mg Potassium: 82mg Fiber: 2g Sugar: 3g Vitamin A: 20IU Vitamin C: 0.1mg Calcium: 10mg
What are some sugar free healthy snack ideas for my child?
- Here are some ideas. You can mix and match these based on your child’s preference
- Bite-sized pieces of leftover cooked beef, chicken or tofu and soft cooked vegetables
- Milk or yogurt-based fruit smoothies in an open cup
- Plain yogurt with pieces of soft fresh fruit
- Applesauce with whole grain crackers or roti
- Grated or small cubes of cheese with whole grain crackers
- A small whole grain muffin with fresh fruit
- Small amount of nut or seed butter spread thinly on whole grain crackers
- Mashed avocado on whole grain toast
- Yogurt and fruit popsicles
- Whole grain pita bread triangles and bean dip
- PACK OF 48: 0.5 ounce strips of Stretch Island All Natural Fruit Leathers in a variety assortment of 6 flavors. Flavors include cherry, apple, strawberry, grape, raspberry, and apricot.
- REAL FRUIT: Every strip has 1/4 cup of real fruit inside.
- ZERO ADDED SUGAR: Made exclusively with real fruit puree – no added sugar for a feel good snack.
- ALL NATURAL: No artificial flavors, preservatives, or colors, Stretch Island is gluten free, non-GMO, and vegan.
- CONVENIENT: Take-anywhere, pre-wrapped single serving strips of pure fruit
- Allergen information: dairy_free
These all-natural fruit strips are made with no added sugar and without any artificial flavors or preservatives. You’ll find when you eat them, they’re best by the bunch, so pack a sack full as part of your lunch. Perfect for busy families on the go, Stretch Island Fruit Leathers pack the delicious flavor of real fruit into portable strips. Our fruit leathers can be eaten as they are or used for imaginative culinary creations, from fierce wild animals to shimmering mermaids!
- 0g added sugar*
- Non-GMO Project Verified
- 100% Fruit ingredients**
- No synthetic colors or artificial flavors or preservatives
- Gluten Free
FAQ About the Item
Do they contain any artificial food colors?
Answer: No, they do not. They contain apple fruit puree concentrate, grape puree concentrate, pear puree concentrate, raspberry puree, lemon juice concentrate, strawberry and apricot puree. All sugar comes naturally from the fruit. Diabetic/Diet Exchange: 1 Fruit. 100% natural fruit. They are delicious and well worth the money.
Is this made in a nut free facility?
We use the “MAY CONTAINS” statement to help with this.
If a risk is present, we will label the top 8 allergen(s) in the “CONTAINS” and/or “MAY CONTAINS” statement on the package.
Please trust the label; we have very strict allergen policies and procedures in place that take into account all allergen risks from supplier to shelf, including cross-contact risks.
Because our recipes and bakery locations may change at any time, it’s best to check the label on each package you purchase for the most up-to-date information.
Dextrin (dietary fiber), Erythritol, Xylitol, Citric Acid, Ascorbic Acid, Natural Flavors, Fruit and Vegetable Juice for Color, Spirulina Extract (Color), Turmeric (Color), Stevia Leaf Extract.
About this item
- The healthiest—and tastiest—candies in the world!
- Sugar free, low calorie cherry, blue raspberry and grape lollipops
- Fortified with 8 grams fiber and 130%DV vitamin C
- NO artificial colors, flavors, or sweeteners
- Gluten free, dairy free, soy free, vegan, Kosher, made in a nut free facility
You can feel good, and guilt-free, about enjoying and sharing our delectably wholesome sweets with everyone you love. Even better, a portion of every purchase you make supports charities that promote children’s health. Sweet!
FAQ About the Item
Is this kosher?
Yes, these candies are kosher and more specifically pareve.
Is the dextrin fiber from a gluten free source?
All ingredients are gluten free.
What is used as sugar in this product -is it something natural like honey or artificial sugarfree sweetners-I am asking as I want to buy for kid
Xylitol, Erythritol & Stevia. All are natural sweeteners.
You may also like to read about: Sugar Free Alcohol for Diabetics