Mediterranean Diet Desserts: The Best Treats For Sweets Lovers

The Mediterranean diet is known as the bedrock of healthy eating. Multiple studies have shown its positive effects on overall well-being with a sharp focus on cardiovascular health. 

Interestingly, the principles of the Mediterranean diet don’t whirl around counting calories or sticking to strict formulas. 

By contrast, it emphasizes certain food groups like fruits, vegetables, whole grains, and plant-based proteins as part of a healthy balanced diet. 

But you haven’t come here for this, right? You already know the importance of fruits, veggies, or whole grains. What you’re wishing is to fuel your meal list with delectable desserts. 

We’ve got you covered, as the Mediterranean diet offers a range of tasteful, nutritious desserts that won’t trap you in another “guilty-pleasure mode”. 

If you’re up for something light, natural, and sweet, this article is your top-notch option. Here, we have collected 8 Mediterranean diet desserts: the best treats for sweets lovers. 

What kind of desserts can you eat on a Mediterranean diet?

Shall we skip the main course and start with desserts? 

If you think that the Mediterranean diet has limited dessert options, think again. These 8 Mediterranean diet desserts with no sugar will become awesome additions to your baby showers, slumber parties, or family gatherings. 

1. Raspberry-Peach-Mango Smoothie Bowl

Ingredients:

• 1 cup frozen mango chunks
• 1 tablespoon sliced almonds, you can toast them if you want
• ¼ cup reduced-fat milk
• ¾ cup nonfat plain Greek yogurt
• 1 teaspoon vanilla extract
• ¼ ripe peach, sliced
• ⅓ cup raspberries
• 1 teaspoon chia seeds
• 1 tablespoon unsweetened coconut flakes

How to pull off: 

1. Mix mango, milk, yogurt, and vanilla in a blender. Puree until smooth.
2. Pour the smoothie into a bowl. 
3. Toss peach slices, almonds, raspberries, coconut, and chia seeds to taste on top.

The recipe makes 1 serving.

Nutrition facts per serving:

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2. No-sugar oatmeal cookies

These Mediterranean diet cookies leave you satiated without feeling “stuffed”.

Ingredients:

• 1 cup quick-cooking oats 
• 2 medium ripe mashed bananas
• ¾ teaspoon ground cinnamon
• ¾ cup almond flour or almond meal
• ¼ teaspoon salt
• ¾ cup raisins or chopped dates
• ½ cup almond butter or natural peanut butter
• 1 teaspoon vanilla extract

How to pull off: 

1. Whisk oats, cinnamon, almond flour, cinnamon, and salt in a medium bowl. 
2. Mash bananas, peanut or almond butter, and vanilla together in a large bowl until smooth and well combined.
3. Add the dry ingredients and dates or raisins to the banana mixture and stir with a wooden spoon. 
4. Scoop the dough into balls and place on the prepared baking sheet. 
5. Flatten them slightly with a fork.
6. Bake until firm and light brown on the bottom, about 15 minutes. 
7. Transfer to a wire rack to cool completely. 

The recipe yields 2 dozen cookies. Serving size 2 cookies.

Nutrition facts per serving

3. Apple “Donuts”

Among the easy Mediterranean diet desserts, this one takes the cake since you need a few minutes to prepare it. If you’re looking for Mediterranean diet desserts on a budget, we suggest that you pay attention to this one. 

Ingredients: 

• 1 medium apple
• 2 teaspoons shredded unsweetened coconut
• 3 tablespoons almond butter

How to pull off:

1. Remove the apple core with an apple coring tool. 
2. Slice the apple crosswise into 8 thin rings.
3. Spread each apple ring with almond butter. 
4. Sprinkle coconut on top. 

The recipe yields 4 servings. 

Nutrition facts per serving

There are far more Healthy Apple Desserts for you to discover. 

4. Peanut Butter-Oat Energy Balls

Ingredients: 

• ½ cup rolled oats
• ¾ cup chopped Medjool dates
• ¼ cup natural peanut butter
• Chia seeds for garnish

How to pull off: 

1. Soak Medjool dates in a small bowl of hot water for 5 minutes. Then drain. 
2. Toss the soaked dates, peanut butter, and oats in a food processor and process until very finely chopped. 
3. Roll into 12 balls. Garnish with chia seeds.
4. Refrigerate for at least 15 minutes and up to 1 week.

The recipe yields 12 servings.

Nutrition facts per serving

Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb

5. Gluten-Free Rose Petal Brownies

Ingredients: 

• 2⅓ cups pitted dates
• ¼ teaspoon fine sea salt
• ⅓ cup cocoa powder
• 1⅓ cups almonds
• 2 teaspoons pure vanilla extract
• 1 cup roughly chopped macadamia nuts
• 1 cup dried cherries
• Cooking spray, for pan

TOPPING

• ¼ cup cocoa powder
• 2 tablespoons melted coconut oil
• Fresh or dried rose petals
• ¼ cup maple syrup

How to pull off: 

1. The base: Grease an 8-inch square baking pan with cooking spray and line it with parchment paper.
2. Combine the dates, cocoa powder, almonds, and 1 tablespoon of water, salt, and vanilla extract in a food processor until the mixture is very smooth. Then transfer the mixture to the pan and press it into an even layer.
3. Scatter the macadamia nuts and cherries over the base.
4. The topping: Whisk cocoa powder, maple syrup, and coconut oil in a medium bowl. Pour onto the base and spread into an even layer. Garnish it with rose petals.
5. Place the pan in the refrigerator and chill for at least 2 hours. 

The recipe makes 8 servings.

Nutrition facts (base)

Nutrition facts (topping)

6. Chocolate Olive Oil Cake

Among Mediterranean diet chocolate desserts the bronies gather the most sweet tooth fans. Sounds like a perfect fit. 

Ingredients: 

• 3/4 cup unsweetened cocoa powder, natural or Dutch-process
• 1 cup granulated sugar
• 3 large eggs
• 1 large egg yolk
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 cup boiling water
• 3/4 cup extra-virgin olive oil, plus more for coating the pan
• 1/2 teaspoon kosher salt
• 1 teaspoon vanilla extract
• 1/2 cup all-purpose flour
• Freshly whipped cream
• Chopped toasted hazelnuts

How to pull it off:

1. Place a rack in the oven and preheat the oven to 325°F.
2. Line the bottom of a 9-inch springform pan with parchment paper. Coat the paper and sides of the pan with olive oil. 
3. Whisk sugar, cocoa powder, salt, baking powder, and baking soda in the large bowl. 
4. Add the olive oil, eggs, egg yolk, and vanilla. Combine everything. 
5. Add the flour and stir until the batter is almost smooth with just a few small lumps. Mix in the boiling water. Pour the batter into the prepared pan.
6. Bake for 25 to 35 minutes.
7. Transfer the cake in its pan to a cooling rack and let it chill for 10 minutes before removing it from the pan. 
8. Serve slices warm or at room temperature, topped with whipped cream and hazelnuts.

Recipe yields 8-12 servings. 

Nutrition facts per serving, based on 10 servings

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7. Whipped Yogurt with Apples and Walnuts

Ingredients:

• 1/4 cup walnut halves, toasted and coarsely chopped
• 2 firm cored apples, chopped into small 1/2-inch cubes
• 1 tablespoon honey
• 2 tablespoons unsalted butter
• 1/2 cup heavy cream
• 1 cup plain Greek yogurt
• 2 tablespoons sugar
• 1/8 teaspoon ground cinnamon

How to pull off: 

1. Combine cream, yogurt, and honey in a bowl, and beat vigorously with a hand mixer until the mixture forms soft peaks. 
2. Warm the butter in a large skillet over medium heat. 
3. Toss the apples and 1 tablespoon of sugar into the pan. Stir well and cook the apples for 6 to 8 minutes. 
4. Stir well to avoid sticking. 
5. When softened, sprinkle the apples with the remaining sugar and the cinnamon, and cook for an additional 2 to 3 minutes. Remove from the heat and let chill for 5 minutes.
6. Spoon whipped yogurt into each bowl and top with warm apples and toasted walnuts.

Recipe yields 4 servings.

Nutrition facts per serving

8. Bruleed Ricotta

Ingredients:

• Fresh raspberries, to serve
• 1 teaspoon finely grated fresh lemon zest 
• 2 cups high-quality whole-milk ricotta cheese
• 2 tablespoons honey
• 2 tablespoons granulated sugar (optional)

How to pull off:

1. Stir the ricotta, lemon zest, and honey in a large bowl. 
2. Divide among 4 ramekins and place the ramekins on a rimmed baking sheet. Evenly sprinkle the tops with the granulated sugar.
3. Arrange the rack in the highest position.
4. Place the baking sheet on the rack and turn on the broiler. Broil for 5 – 10 minutes until the ricotta is golden-brown and starts to bubble.
5. Alternatively, you can use a kitchen torch to brown the tops of the ricotta. 
6. Let chill for 10 minutes. 
7. Top with raspberries and serve.

The recipe yields 4 servings. 

Nutrition facts per serving

Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets

Is sugar allowed on a Mediterranean diet?

The Mediterranean diet does not deprive you of eating sugar. Therefore, added sugar is not forbidden on the Mediterranean diet but general health recommendations are to limit it (6). One way to make this easier is to swap pastries and other purchased sweets with home-based Mediterranean diet dessert recipes.

Can you eat ice cream on a Mediterranean diet?

When it comes to dairy, specifically ice cream, you are allowed to consume it occasionally, in small portions (4).

Why not prepare ice cream on your own? Check out a Healthy Ice Cream Recipe to jazz up your day with a creamy treat. 

Ingredients: 

• 2 medium peeled and halved bananas
• Unsweetened shredded coconut for garnish
• ¼ cup natural peanut butter

How to pull off:

1. Place bananas and peanut butter in a food processor. 
2. Process until mostly smooth.
3. Garnish with coconut, if desired, and serve.

The recipe yields 2 servings. 

Nutrition facts per serving

Is chocolate allowed on the Mediterranean diet?

Chocolate is allowed on the Mediterranean diet but we recommend eating it in moderate amounts.

Besides, cocoa may be linked to possible health benefits, such as:

• decreasing inflammation
• promoting blood flow
• reducing insulin resistance
• antioxidant properties
• lowering blood pressure
• lowering “bad cholesterol”
• protecting brain function
• enhancing microbiome diversity (5).

Fruits and berries are other healthy options for pleasing your sweet cravings during the Mediterranean diet. 

Is coffee OK on a Mediterranean diet? 

Coffee drinkers sigh in relief as drinking coffee is okay on the Mediterranean diet. Still, it’s ideal to mostly drink black coffee without added sugar and cream, or at least add them in a moderate amount. 

You may want to avoid drinking caffeinated coffee in the second part of the day to not disturb your sleep.

What is not allowed on a Mediterranean diet?

Surely, there are foods and beverages you should avoid or limit your intake of. They include: 

• ultra-processed foods like fast food
• most meat is very limited, while fish and plant-based proteins are more prevalent on this diet
• refined grains, such as white bread and pasta, and pizza dough containing white flour – opt for whole grain products more often if possible
• foods with added sugars, such as sodas, pastries, and candies
• deli meats, hot dogs, and other processed meats (7).

FAQs

• How do Mediterranean people drink coffee?

In Mediterranean regions, people admire drinking coffee. They often enjoy the beverage in small cups called demitasse. Locals can have this drink a few times a day. 

• Is milk OK on a Mediterranean diet?

Drinking milk is okay on the Mediterranean diet. A good choice for milk if you want to limit your calories would be skim or 1% milk. Dairy in general is included in moderation on a Mediterranean diet. 

• Can you have a cappuccino on a Mediterranean diet?

You may have a cappuccino on a Mediterranean diet on occasion. Dairy is consumed in moderation on a Mediterranean diet. Additionally, if you are trying to reduce your calorie intake, black, unsweetened coffee and tea are nearly zero-calorie.  

The Bottom Line

You’ve unlocked 8 Mediterranean diet desserts: the best treats for sweets lovers. Tackle your mundane eating regime with fresh and sweet tastes of any kind. 

Fueling your desserts with nuts, fruits, and berries is your direct way of reaping the benefits of the Mediterranean diet. 

Chocolate and dairy are allowed in moderation on a Mediterranean diet.