Sugar cravings happen to just about all of us—and they’re harder to ignore than the memes your best friend keeps blasting you with when you’re on a work deadline. If you’re reading this, though, chances are you’re eager to nip cravings in the bud without diving face-first into a pint of double chocolate fudge (though there’s certainly a time and place for that).
Regardless of what health and fitness goals you’ve set your sights on, you shouldn’t have to deny your desire for something sweet. So, if you want to crush your sugar cravings with something equal parts satisfying and nutritious, these snacks—straight from nutritionists—promise to get the job done.
- ABOUT OUR EXPERTs: Carolina Schneider, M.S., R.D., is a registered dietitian and an in-house nutrition advisor for Daily Harvest. Adrienne Raimo, R.D.N., L.D., C.H.C., C.L.T., is an integrative and functional dietitian with One Bite Wellness. Brittany Michels, M.S., R.D.N., C.P.T., is a certified personal trainer and registered dietitian for The Vitamin Shoppe. Karen Linardakis-Cooney, B.C.H.H.P., C.N., is a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe. Chrissy Carroll, M.P.H., R.D., is a registered dietitian with Snacking in Sneakers.
Dark Chocolate-Covered Strawberries
If you’re jonesing for sugar, registered dietitian Carolina Schneider, M.S., R.D., in-house nutrition advisor for Daily Harvest, recommends going for natural sweetness from fresh, frozen, or dried fruit. “Pair that with healthy fats like avocado, dark chocolate, or nuts, which make your snack more satisfying and may help curb future cravings,” she says.
Her personal go-to is a classic that’s easier to make than you think: sweet, juicy strawberries dipped in rich, smooth dark chocolate. Just melt some dark chocolate in the microwave or on the stove (go low and slow so you don’t burn it), dip fresh strawberries into the goodness, and let them cool in the fridge until the chocolate hardens. “It’s a simple yet elegant treat that also makes for a perfect dessert,” touts Schneider.
Read More: 7 Things That Throw Off Your Blood Sugar Balance
This delicious combo also offers plenty of nutrition. Strawberries are high in vitamin C, supporting immune function and skin health, and also provide dietary fiber, which aids digestion, according to Schneider. Meanwhile, “dark chocolate is a powerhouse of antioxidants and polyphenols, helping keep inflammation in check and supporting cardiovascular health,” she says.
Banana Nut “Nice” Cream
“For the ice cream lovers out there, banana ‘nice’ cream is one of my favorite recipes to share,” says integrative dietitian Adrienne Raimo, R.D.N., L.D., C.H.C., C.L.T., of One Bite Wellness. “It includes frozen bananas, cashews, dark chocolate, maple syrup, and sea salt.”
In case you’re skeptical, know that blending frozen bananas creates a creamy, smooth texture surprisingly similar to that of ice cream—and all without the fat or dairy (if you’re allergic or sensitive), Raimo says. Plus, “the cashews provide protein and fat while the dark chocolate and maple syrup provide some minerals in addition to sweetness.”
Banana Nut Nice Cream is super-simple to whip up, too! Just blend a frozen banana or two with a quarter-cup of cashews and half a tablespoon of maple syrup. Drizzle some melted dark chocolate on top and finish with a sprinkle of sea salt to bring it all together.
A Protein Bar
If you don’t have time to bake a homemade sweet treat, the right protein bar can satisfy your sweet tooth while supporting your muscles and health and fitness goals. “plnt brand’s Peanut Chocolate Chip Organic Protein Bar is one of my favorite protein bars that The Vitamin Shoppe carries,” says Brittany Michels, M.S., R.D.N., C.P.T., certified personal trainer and registered dietitian for The Vitamin Shoppe. She loves that this chewy plant-based bar is made with whole-food ingredients and sweetened and flavored naturally.
Of course, plenty of protein bars out there can nourish your body while making sugar cravings magically disappear—as long as you choose wisely! Karen Linardakis-Cooney, B.C.H.H.P., C.N., a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe, recommends looking for up to 20 grams of protein per serving. Some solid picks: Barebells Banana Caramel Soft Protein Bar, BUILT Brownie Batter Puff Protein Bar, and RedCon1 Oatmeal Chocolate Chip MRE Bar.
Peppermint Protein Brownies
If your sweet tooth typically leads you down the road of ooey, gooey, and chocolatey, you’re going to want to save this protein brownie recipe from Cooney. “[It] really satisfies that sugar craving while maintaining healthy lifestyle choices,” she says.
Here’s everything you need to make a batch:
Ingredients:
- ¼ cup chocolate protein powder
- ½ tsp baking powder
- 3 oz unsweetened dark chocolate
- ½ tsp peppermint extract
- 1 egg
- 2 egg yolks
- 2 Tbsp unsweetened coconut milk (or milk of choice)
- 1/4 cup coconut oil
- stevia, to taste (optional, depending on how sweet you like it)
Instructions:
- Preheat the oven to 350 degrees.
- Heat the unsweetened dark chocolate with the coconut oil in the microwave until smooth.
- Mix all other ingredients in a bowl and blend well with a mixer or by hand.
- Let the chocolate cool for 10 minutes, then add the chocolate to the bowl, mixing constantly so the eggs do not heat up too much.
- Add the protein powder, baking soda, and milk and mix until well blended.
- Spread into a baking pan lined with parchment paper and bake for 20 minutes.
Watermelon With Ricotta
You’re in luck if you enjoy fresh fruit, because it makes for a great option for sugar cravings.
“When I’m craving a sweet treat—especially during the warmer months—I love watermelon,” says registered dietitian Chrissy Carroll, M.P.H., R.D., of Snacking in Sneakers. “The combination of naturally occurring sugar and ample fluid packed into each bite makes for a high-volume snack that satisfies any sweet tooth.”
Read More: 10 Snacks And Meals You Can Plus Up With Protein Powder
Watermelon is a good source of vitamin C, helping support skin and immune health, and packs in more lycopene than many other fresh fruits or vegetables. “Lycopene is an antioxidant that may play a role in reducing inflammation and supporting heart health,” Carroll says.
To make watermelon more satiating, have fun by topping slices with part-skim ricotta cheese and fresh blueberries. The fat and protein in the creamy-as-can-be cheese will really round out your snack (and appetite).
A Quick Note On Sugar Cravings
In case you could use the reminder, craving sugar is not inherently a bad thing and can happen for a variety of reasons. That said, hankering for sugar all the time suggests something in your diet deserves a closer look.
“These cravings often indicate a lack of balance in your diet,” says Schneider. “Sugar cravings are more common amongst those following restrictive diets—particularly diets low in carbohydrates—because these diets deprive the body of its primary energy source.” After all, carbohydrates break down into glucose, which fuels everything from your focus and brain power to your muscles during a workout or unloading groceries.
A strong drive for sugar could also indicate you’re falling short on essential vitamins and minerals that your body also needs for optimal energy production, Schneider adds. So if you’re stuck in a constant sugar search party, take a look at what you’re eating (and not eating) and consider checking in with a nutritionist to find ways to fill any holes in your daily eats. (The Vitamin Shoppe’s Healthy Awards members can schedule a complimentary nutrition consult.)