When it comes to making healthy lifestyle changes, one of the most significant steps we can take is overhauling our diets. But let’s be real – giving up sugary treats and refined flours can be a tough pill to swallow (pun intended). That’s why we’re excited to share these 20 delicious no sugar no flour recipes that will make healthy eating a breeze.
From sweet treats like Almond Butter Banana Cookies and Avocado Chocolate Mousse, to savory dishes like Cauliflower Pizza Crust and Zucchini Noodles with Pesto, there’s something for everyone on this list. And the best part? You won’t have to sacrifice flavor or satisfaction for your health goals.
Almond Butter Banana Cookies
These chewy cookies combine the natural sweetness of ripe bananas with the nutty flavor of almond butter, perfect for a sweet treat or snack.
Ingredients:
– 2 large ripe bananas, mashed
– 1/2 cup creamy almond butter
– 1/4 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1 egg
– 1 teaspoon vanilla extract
– 1 3/4 cups all-purpose flour
– 1/2 teaspoon baking soda
– Pinch of salt
– Optional: chopped walnuts or almonds for added texture
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine mashed bananas, almond butter, and sugar. Mix until smooth.
3. Add the egg and vanilla extract; mix until well combined.
4. In a separate bowl, whisk together flour, baking soda, and salt. Gradually add to the wet ingredients and mix until just combined.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving about 2 inches between each cookie.
6. Bake for 12-14 minutes or until lightly golden brown.
Cooking Time: 12-14 minutes
Zucchini Oatmeal Muffins
These moist and flavorful muffins combine the natural sweetness of zucchini with the comforting warmth of oatmeal, perfect for a healthy breakfast or snack.
Ingredients:
– 1 cup rolled oats
– 1 cup all-purpose flour
– 1/2 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 cup grated zucchini (about 1 medium)
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, flour, sugar, baking powder, and salt.
3. Add melted butter, egg, zucchini, and vanilla extract; stir until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 20-22 minutes or until tops are golden brown.
Cooking Time: 20-22 minutes
Avocado Chocolate Mousse
This rich and creamy mousse combines the health benefits of avocados with the decadence of dark chocolate, perfect for a sweet treat or dessert.
Ingredients:
– 3 ripe avocados
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (120ml) heavy cream
– 2 tablespoons granulated sugar
– 1 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados, then mash them in a bowl until smooth.
2. Melt the chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval.
3. In a separate bowl, whip the heavy cream until stiff peaks form. Set aside.
4. Fold the melted chocolate into the mashed avocado until well combined.
5. Add the sugar and vanilla extract to the avocado mixture; stir until dissolved.
6. Gently fold in the whipped cream until no white streaks remain.
7. Chill in the refrigerator for at least 2 hours or overnight before serving.
Cooking Time: 10 minutes (plus chilling time)
Chia Seed Pudding with Berries
This recipe combines the nutritional benefits of chia seeds with the natural sweetness of mixed berries, creating a delicious and healthy dessert or snack option. With just a few simple ingredients and steps, you can enjoy this nutritious treat in no time!
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– Optional: sliced almonds or shredded coconut for garnish
Instructions:
1. In a small bowl, mix together chia seeds, almond milk, honey, and vanilla extract. Whisk until well combined.
2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
3. Just before serving, stir in the mixed berries. You can adjust the amount of berries to your liking.
4. Spoon the pudding into individual serving cups or glasses. Garnish with sliced almonds or shredded coconut, if desired.
Cooking Time: 2 hours (or overnight)
Enjoy your delicious and nutritious Chia Seed Pudding with Berries!
Cauliflower Pizza Crust
Transform traditional pizza night with a game-changing cauliflower crust that’s low-carb and packed with flavor!
Ingredients:
1 head of cauliflower
2 tablespoons olive oil
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon garlic powder
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. In a food processor, pulse the cauliflower until it resembles rice.
4. Transfer the cauliflower “rice” to a bowl and mix with olive oil, Parmesan cheese, salt, black pepper, and garlic powder.
5. Line a baking sheet with parchment paper. Spread the cauliflower mixture evenly onto the sheet, forming a circular crust shape (about 12 inches in diameter).
6. Bake for 20-25 minutes or until the crust is golden brown and set.
Cooking Time: 20-25 minutes
Sweet Potato Brownies
Sweet Potato Brownies: A Unique Twist on Classic Fudgy Treats
These sweet potato brownies offer a delightful surprise with the natural sweetness of roasted sweet potatoes, paired with dark chocolate and a hint of spice. Perfect for a special occasion or as a fun treat to share with friends and family.
Ingredients:
– 2 large ripe sweet potatoes, peeled and cooked
– 1 cup (200g) unsalted butter, at room temperature
– 1 cup (200g) granulated sugar
– 1/2 cup (60g) dark brown sugar
– 4 large eggs
– 1 teaspoon vanilla extract
– 1/2 cup (30g) unsweetened cocoa powder
– 1/4 teaspoon salt
– 1/2 cup (60g) all-purpose flour
– 1/2 cup (120g) semi-sweet chocolate chips
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8-inch square baking pan with parchment paper.
2. In a medium bowl, whisk together the flour and cocoa powder. Set aside.
3. In a large bowl, cream together the butter and sugars until light and fluffy.
4. Beat in eggs one at a time, followed by vanilla extract.
5. Gradually mix in the flour-cocoa mixture, then stir in the chocolate chips.
6. Fold in the cooked sweet potatoes.
7. Pour batter into prepared pan and smooth top.
8. Bake for 25-30 minutes or until a toothpick inserted comes out clean.
Coconut Flour Pancakes
Start your day off right with these fluffy and flavorful coconut flour pancakes, perfect for a gluten-free breakfast or brunch. Made with simple ingredients and easy to make, this recipe is a great option for those looking for a grain-free alternative.
Ingredients:
– 1 cup coconut flour
– 2 eggs
– 1/4 cup coconut milk
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil or butter
– Optional: blueberries, chopped nuts, or maple syrup for topping
Instructions:
1. In a large bowl, whisk together coconut flour and eggs until well combined.
2. Add in coconut milk, salt, and melted coconut oil or butter. Whisk until smooth.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop batter by 1/4 cupfuls onto the skillet or griddle.
5. Cook for 2-3 minutes or until bubbles appear on surface and edges start to dry.
6. Flip pancakes and cook an additional 1-2 minutes, until golden brown.
Cooking Time: 15-20 minutes
Enjoy your delicious coconut flour pancakes with your favorite toppings!
Energy Bites with Dates and Nuts
These no-bake energy bites are packed with natural sweetness from dates, crunch from nuts, and a boost of wholesome goodness. Perfect for a quick pick-me-up or as a healthy snack on-the-go.
Ingredients:
– 1 cup pitted dates
– 1/2 cup rolled oats
– 1/4 cup chopped almonds
– 1/4 cup shredded coconut (optional)
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a food processor, blend the dates until smooth.
2. Add the oats, almonds, and shredded coconut (if using), and process until well combined.
3. Add the honey and salt, and mix until the mixture forms a sticky dough.
4. Roll into small balls, about 1 inch in diameter.
5. Place on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy bites are no-bake and ready in just a few minutes.
Enjoy your delicious and healthy Date-Nut Energy Bites!
Baked Chicken Tenders with Almond Coating
Baked Chicken Tenders with Almond Coating: A Crunchy and Delicious Twist on a Classic Favorite!
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1/2 cup almond flour
– 1/4 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons sliced almonds
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, panko breadcrumbs, garlic powder, salt, and pepper.
3. Dip each chicken tender into the mixture, coating evenly.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the tenders and sprinkle sliced almonds on top.
6. Bake for 15-20 minutes or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Spinach and Feta Egg Muffins
These savory egg muffins are packed with spinach, feta cheese, and a hint of lemon, making them the perfect breakfast or snack to start your day.
Ingredients:
– 6 large eggs
– 1/2 cup chopped fresh spinach
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 tablespoon freshly squeezed lemon juice
– 6 muffin tin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, salt, and pepper.
3. Add chopped spinach and crumbled feta cheese to the egg mixture; stir well.
4. Brush the muffin tin cups with olive oil.
5. Pour the egg mixture into each cup, filling them about 3/4 of the way.
6. Bake for 18-20 minutes or until the eggs are set.
7. Remove from oven and drizzle with lemon juice.
Cooking Time: 18-20 minutes
Cauliflower Fried Rice
A creative twist on traditional fried rice, this recipe swaps out rice for cauliflower and adds a burst of flavor from soy sauce and sesame oil.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. peas, carrots, corn)
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent.
3. Add the cauliflower and mixed vegetables; cook until the cauliflower is tender.
4. Stir in soy sauce and sesame oil; season with salt and pepper to taste.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 15-20 minutes
Banana Walnut Bread
This classic banana bread recipe gets a boost from the addition of crunchy walnuts, making it perfect for breakfast, snack time, or as a dessert. With ripe bananas and a hint of nutmeg, this loaf is sure to please!
Ingredients:
– 3 large ripe bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 tsp baking powder
– 1/2 tsp salt
– 1/4 cup unsalted butter, melted
– 1 cup granulated sugar
– 2 large eggs
– 1/2 cup chopped walnuts
– 1/2 tsp ground nutmeg
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan and set aside.
2. In a medium bowl, whisk together flour, baking powder, and salt.
3. In a large bowl, combine mashed bananas, sugar, melted butter, eggs, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in chopped walnuts and nutmeg.
6. Pour batter into prepared loaf pan and smooth top.
7. Bake for 55-60 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 55-60 minutes
Lemon Poppy Seed Muffins
Brighten up your morning with these refreshing lemon poppy seed muffins! Perfectly balanced between sweet and tangy, they’re a delightful treat to start the day.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon grated lemon zest
– 1/4 cup poppy seeds
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, combine melted butter, egg, lemon juice, and lemon zest. Whisk until smooth.
4. Add dry ingredients to wet ingredients and stir until just combined.
5. Fold in poppy seeds.
6. Divide batter evenly among muffin cups.
7. Bake for 18-20 minutes or until golden brown.
Cooking Time: 18-20 minutes
Peanut Butter Protein Bars
A no-bake energy bar recipe that combines the creamy richness of peanut butter with the boost of protein to keep you fueled and satisfied.
Ingredients:
– 2 cups rolled oats
– 1 cup creamy natural peanut butter
– 1/2 cup honey
– 1/4 cup protein powder (of your choice)
– 1/4 cup chopped dark chocolate chips
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, peanut butter, and honey. Mix until well combined.
2. Add the protein powder and mix until smooth.
3. Fold in the chocolate chips and chia seeds.
4. Press the mixture into a lined or greased 8×8-inch baking dish.
5. Refrigerate for at least 30 minutes to set.
6. Cut into bars of your desired size.
Cooking Time:
– No-bake, refrigeration time: 30 minutes
Yield:
– 12-16 energy bars, depending on size
Zucchini Noodles with Pesto
Transform your favorite pasta dish into a low-carb, healthier option with this easy recipe for zucchini noodles with pesto. This flavorful and nutritious dish is perfect for a quick lunch or dinner.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (store-bought is fine too)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or julienne peeler to create zucchini noodles.
2. Cook the zucchini noodles in boiling water for 3-5 minutes, or until slightly tender but still crisp.
3. In a large skillet, heat the olive oil over medium heat. Add the cooked zucchini noodles and toss with pesto until well coated.
4. Season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Pumpkin Spice Granola
Pumpkin spice granola is the perfect fall treat to add some warm and cozy flavor to your breakfast or snack routine. This easy-to-make recipe combines the comforting taste of pumpkin pie spices with crunchy granola goodness.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, pecans)
– 1/2 cup brown sugar
– 1/4 cup honey
– 1/4 cup maple syrup
– 1 tablespoon pumpkin puree
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground ginger
– 1/4 teaspoon ground nutmeg
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, nuts, brown sugar, and spices.
3. In a separate bowl, whisk together honey, maple syrup, pumpkin puree, and salt.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Spread mixture onto prepared baking sheet and bake for 25-30 minutes or until golden brown.
6. Remove from oven and let cool completely before storing in an airtight container.
Cooking Time: 25-30 minutes
Berry Smoothie Bowl
Start your day with a refreshing Berry Smoothie Bowl, packed with antioxidants and fiber to keep you energized throughout the morning.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1/2 banana, sliced
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 cup unsweetened almond milk
– 1 tablespoon chia seeds
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Granola and fresh berries for topping (optional)
Instructions:
1. In a blender, combine frozen berries, sliced banana, Greek yogurt, honey, almond milk, chia seeds, vanilla extract, and salt.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Pour the mixture into a bowl.
4. Top with your choice of granola and fresh berries.
Cooking Time: 5 minutes
Servings: 1
Stuffed Bell Peppers with Quinoa
This recipe combines the sweetness of bell peppers with the nutty flavor of quinoa, creating a healthy and satisfying meal. Perfect for a weeknight dinner or a weekend lunch.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 1 pound ground turkey or beef (optional)
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix cooked quinoa with ground turkey or beef (if using), chopped onion, minced garlic, cumin, salt, and pepper.
3. Stuff each bell pepper with the quinoa mixture, filling to the top.
4. Place peppers in a baking dish and cover with aluminum foil.
5. Bake for 25 minutes, then remove foil and bake an additional 10-15 minutes, or until bell peppers are tender.
6. Sprinkle with shredded cheese (if using) and serve hot.
Cooking Time: 35-40 minutes
Chocolate Avocado Pudding
A healthier take on traditional chocolate pudding, this recipe combines the creamy texture of avocados with the deep flavor of cocoa powder.
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1/4 cup granulated sugar
– 1/4 cup whole milk
– 1 large egg
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (180°C).
2. Peel and pit the avocados, then blend in a food processor until smooth.
3. In a medium bowl, whisk together cocoa powder, sugar, milk, egg, and vanilla extract.
4. Add the blended avocado to the bowl and whisk until well combined.
5. Pour the mixture into 4-6 ramekins or small cups.
6. Bake for 20-25 minutes, or until the pudding is set and the edges are slightly puffed.
7. Remove from oven and let cool to room temperature.
Cooking Time: 20-25 minutes
Carrot Cake Oatmeal Bites
These bite-sized treats combine the warmth of oatmeal with the sweetness of carrot cake, making them a perfect breakfast or snack option.
Ingredients:
– 2 cups rolled oats
– 1 cup grated carrots
– 1/2 cup brown sugar
– 1/4 cup chopped walnuts
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup milk
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine oats, carrots, brown sugar, walnuts, baking powder, and salt.
3. In a separate bowl, whisk together milk, egg, honey, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Drop tablespoon-sized balls of the mixture onto the prepared baking sheet, leaving about 2 inches between each bite.
6. Bake for 12-15 minutes or until lightly golden brown.
Cooking Time: 12-15 minutes
Summary
Indulge in the delicious world of healthy eating with these 20 mouth-watering no-sugar-no-flour recipes! From sweet treats like Avocado Chocolate Mousse and Banana Walnut Bread to savory dishes like Cauliflower Pizza Crust and Baked Chicken Tenders with Almond Coating, there’s something for everyone. With a focus on wholesome ingredients and creative twists, this collection of recipes is perfect for those looking to reduce their sugar and flour intake while still satisfying their cravings. Treat your taste buds to a healthier, more delicious you!
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