Most of us know that while eating sugar in moderation is okay, having too much can be problematic. Eating too much sugar can lead to weight gain, obesity, acne, and chronic diseases like type 2 diabetes – and experts also believe it’s one of the greatest threats to heart health. Though, luckily, cooking from scratch is one of the easiest ways to limit sugar intake.
Cooking low-sugar recipes doesn’t mean you can’t enjoy desserts or sweet treats – and it certainly doesn’t mean your diet has to be boring. The recipes below are delicious, healthy, and low in sugar – and many also contain anti-inflammatory ingredients like whole grains, legumes, and dark green leafy veg. These foods can also alleviate symptoms of inflammation that are often linked to high sugar intake.
So, if you’re looking to curb your sugar intake, check out these 12 recipes for inspiration.
1. Seared scallops with white bean ragu
If you’re looking for a delicious dinner that’s deceptively simple, this seared scallop and white bean ragu recipe may be just the ticket. Though it only takes 25 minutes to make, this meal looks seriously impressive – and it’s healthy too. Scallops are high in omega-3 fatty acids which can reduce the risk of heart disease. They also contain magnesium, which further contributes to heart health.
When buying scallops, it’s best to choose ones that are labelled ‘dry’. This means they haven’t been treated with phosphates, so will caramelise beautifully – which is just what you want when searing them! Sizzling the lemon in the pan gives the flavour an even bigger boost, and the white bean and spinach ragu adds fibre, vitamins, and antioxidants.
To make seared scallops with white bean ragu, try this recipe from Eating Well.
2. Strawberries and cream energy balls
If you have a sweet tooth and are prone to snacking, it’s easy to consume more sugar than is intended or healthy. So why not make a nutritious yet satisfying snack that you can grab whenever hunger hits…or when sugar cravings kick in? These strawberry and cream energy balls are ready in 10 minutes, and they’re freezer-friendly, so you can always have them to hand.
The beauty of these balls is that they’re so easy to make; just bung all the ingredients into a food processor, then shape them into spheres. Though they taste indulgent, they’re actually healthy: the only ingredients are cashews, dates, shredded coconut, freeze-dried strawberries, maple syrup, hemp, and chia seeds. You can also mix them up, and swap the strawberry for any freeze-dried fruit.
To make these strawberries and cream energy balls, try this recipe from Dishing Out Health.
Or, for other healthy snack ideas, check out our article, here.
3. Mutter paneer with a twist
If you’re a fan of Indian food, you’ll definitely want to have a go at making this next recipe! Mutter paneer (also called matar paneer) is a popular North Indian dish that’s spicy, creamy, fragrant, and incredibly moreish. While it’s traditionally made using paneer cheese, swapping this for tofu adds a heart-healthy twist to this classic dish, without skimping on either protein or texture.
While some recipes can be rich and luxurious, with the sauce being simmered in lots of butter and cream, Heart UK’s recipe is designed to be low in sugar and fat – and swapping the cheese for tofu also makes it dairy-free and vegan-friendly. Packed with peas, tomatoes, chilli, garlic, ginger, and turmeric, it’s also high in fibre and antioxidants.
To make mutter paneer with a twist, try this recipe from Heart UK.
4. Coconut flour pancakes
If you prefer sweet-tasting breakfasts to savoury, you’re in luck – as these coconut flour pancakes are sweet, fluffy, and packed with health benefits…and they’re also low in sugar! Coconut flour is a great substitute for wheat flour, as it’s lower in carbohydrates and higher in protein. It’s also gluten-free, has a lovely texture, and a slightly sweet, coconut flavour.
These pancakes are quick and easy to make – and they need a surprisingly small amount of flour, so it’s economical too! Try topping these pancakes with ripe, fresh berries – and if you want to add a dash of extra sweetness, simply squeeze over a little maple syrup or honey. You can also swap the plain yoghurt for sour cream or plant-based yoghurt – just be careful to check the sugar content!
To make coconut flour pancakes, try this recipe from The Spruce Eats.
5. Rice noodles with peanut sauce and chicken
If you love Thai food, there’s a good chance you have a favourite takeaway restaurant you enjoy ordering from – but there can be an alarmingly high amount of sugar in these dishes. Instead, why not make your own Thai-inspired meal? This rice noodle dish is ready in just 20 minutes, and is really versatile: you can swap the meat for tofu and use whatever veg you have at home.
The important thing is to make sure that you use sugar-free peanut butter for your sauce, so do check the labels carefully. A dash of maple syrup adds a hint of natural sweetness – although agave syrup works just as well. You can also eat these noodles hot or cold, and adjust the spice level up or down. For extra health points, add more veg: green beans and sugar snap peas work well.
To make these rice noodles with a peanut sauce, try this recipe from My Sugar Free Kitchen.
6. Three-ingredient coconut cookies
This next recipe is another one for snackers with a sweet tooth…especially if you find yourself craving biscuits and cookies. These delicious coconut cookies contain only three ingredients – oats, unsweetened shredded coconut, and bananas. They’re sugar-free, gluten-free, and vegan, so they’re suitable for just about anyone. You might want to freeze a batch to keep for unexpected guests!
These cookies are so simple to make that you don’t need a food processor to blitz up the ingredients – or even a wooden spoon! You can simply mash up the bananas with a fork and mix in the oats and coconut. Because this recipe doesn’t use any natural sweetener, it’s important to choose really ripe bananas; remember that the riper the banana, the sweeter the cookie.
To make these three-ingredient coconut cookies, try this recipe from The Queen of Delicious.
7. Roasted salmon with smoky chickpeas and greens
Legumes, dark green leafy vegetables, and fatty fish are some of the best anti-inflammatory foods around – and this dish contains all three. High levels of dietary sugar are strongly linked to the increase of inflammatory mediators and pro-inflammatory proteins, so eating lots of healthy, fresh, antioxidant-rich foods is one of the best ways to counter dietary-induced inflammation.
This recipe contains kale, which is a good source of plant-based calcium, as well as vitamins C, E, and K. Chickpeas are rich in fibre and protein, and contain many key vitamins and minerals, while salmon is a great source of omega-3 fatty acids, and is also high in selenium. Ready in 40 minutes, this recipe is speedy enough to be a weeknight meal, but looks impressive enough to serve to guests.
To make roasted salmon with smoky chickpeas and greens, try this recipe from Eating Well.
8. Orange polenta cake
If you’re a fan of baking – and especially making deliciously moist, sweet cakes – this next recipe is for you. This orange polenta cake is easy to make, and if you’re not a fan of layers, fillings, and frostings, its simplicity will be right up your street. Plus, its refreshing, zesty taste will remind you of warmer days – and because it’s made with polenta, it’s packed with fibre, and one slice is all you need.
The recipe isn’t just sugar-free, it’s also gluten-free and low-carb – but none of these factors mean it lacks taste or decadence! Granulated natural sugar alternatives like stevia replace refined sugar in this recipe, although other natural sweeteners, like maple syrup, honey, or agave, also work. Taking only 10 minutes to prep, and 50 minutes to cook, you can be feasting on this cake in less than an hour!
To make this orange polenta cake, try this recipe from My Sugar Free Kitchen.
9. One pot Moroccan quinoa
If you’re a fan of the punchy, fragrant flavours of Moroccan cuisine, and you also don’t like spending unnecessary time at the stove watching multiple pots, this next recipe is for you. Not only does this dish take just 10 minutes to prep and 25 to cook, but it’s incredibly versatile. You can eat it warm for dinner, cold or at room temperature for a quick weekday lunch, or served as a starter or side dish.
Quinoa is incredibly nutritious: it’s packed with protein, fibre, zinc, and folate, as well as antioxidants, and it’s a slow-release carb, so you shouldn’t have any slump after eating! The addition of tomatoes and spinach makes it even healthier, and harissa, cumin, paprika, and garlic add those lovely Moroccan flavours. Once you garnish it with olives, parsley, almonds, and lemon, it looks really impressive.
To make this one pot Moroccan quinoa, try this recipe from Dishing Out Health.
10. One-pot red lentil chilli
Whatever time of year it is, a warming pot of flavoursome chilli is incredibly comforting. While some chilli recipes turn out runny – rather like a slightly spicy tomato soup! – this isn’t one of them. Not only is this chilli thick and stew-like in texture, but it also has a wonderful depth of flavour. It’s packed with health-boosting ingredients and will leave you full and satisfied for hours.
Red lentils are high in fibre, protein, folate, and magnesium; while black beans are another excellent source of folate and fibre, and kidney beans are particularly high in iron and vitamin B1. Corn bulks the chilli out further and adds a lovely sweet burst. Plus, this hearty, healthy chilli takes only 10 minutes to prep, and is the ultimate in providing slow-release energy – the opposite of a sugar crash!
To make this one-pot red lentil chilli, try this recipe from Minimalist Baker.
11. No-bake brownie bites
If you’re a fan of rich, chocolatey desserts, and you’re a snacker, this next recipe might be a game changer. While they taste luxurious, these brownie bites are rich in antioxidants and omega-3 fatty acids, and contain seven whole food ingredients. And all you’ll need is a food processor and 15 minutes of your time. Keep them on hand for a sweet after-dinner treat – or a snack to get you through the day.
The key ingredient is hemp seeds, which are packed with vitamins and minerals, and contain many essential fatty acids, including important anti-inflammatory fat. The second ingredient is walnuts, which are also high in fatty acids, vitamins, minerals, and antioxidants. The chocolate taste and fudgy texture are achieved using dates, cocoa powder, almond butter, and vanilla extract.
To make these no-bake brownie bites, try this recipe from Minimalist Baker.
12. Crispy chipotle black bean tacos
Mexican food has long been one of the most popular cuisines in the US, and recently it’s exploded in popularity in the UK too. However, many restaurants and takeaways add a disappointing amount of sugar to their sauces and marinades, so if you’re watching your health (and your wallet), it’s best to make your own Mexican food at home. So why not give these crispy chipotle black bean tacos a go?
Easy to make, ready in just half an hour, and packed with protein and fibre, these tacos are a great weeknight dinner, but they’re also special enough to serve for guests. The smoky black bean filling is adaptable: choose pinto or kidney beans instead of black beans, add roasted veg, throw in some spinach, or swap the Mexican cheese for feta, cheddar, or a vegan alternative. Just be sure to bake until crisp!
To make these crispy chipotle black bean tacos, follow this recipe from Dishing Out Health.
Final thoughts…
As these 12 recipes hopefully prove, eating a healthy, low-sugar diet doesn’t have to be boring, bland, restrictive, or time-consuming.
All these recipes are simple to prepare, yet packed with flavour and are seriously satisfying. They also all contain key nutrients, many of which reduce inflammation, and are often slow energy release, helping to avoid sugar crashes.
Fans of international cuisine may want to try the mutter paneer with a twist, the Moroccan quinoa, or the black bean tacos; while seafood enthusiasts might be tempted by the seared scallops with white bean ragu, or the salmon with smoky chickpeas and greens.
And if you have a sweet tooth, cutting back, or even omitting refined sugar altogether, doesn’t mean you have to forgo sweet treats. Whether it’s strawberries and cream energy balls, no-bake brownie bites, or moist orange polenta cake, there should be a sweet recipe here that tickles your fancy – and satisfies those sugar cravings!
For more cooking ideas and inspiration, head over to the food and drink or diet and nutrition sections of our website.
Are you planning to try any of the recipes above? Or do you have a recipe of your own you’d like to share? We’d love to hear from you in the comments below.