Sugar-Free Gluten-Free Desserts That Never Fail (+ Extra Tips To Satisfy A Sweet Tooth)

New to a gluten-free and sugar-free diet? 

Whether you’re dealing with:

• Food sensitivity
• Insulin resistance
• Hypoglycemia
• Wanting to cut out refined sugars

It can be challenging to satisfy sweet cravings. However, don’t give up on treats yet. 

These sugar-free gluten-free desserts can be your cravings cure.

The best recipes are full of flavor but low in calories. They are also nutritious and convenient for the whole family to enjoy. From roasted apples and chia pudding to a unique chocolate lava cake, there is something here for everyone. 

Let’s jump right in.

What Are Some Sugar-Free, Gluten-Free Desserts?

Sugar-free, gluten-free desserts use alternatives to traditional wheat flour, such as the following:

• Coconut flour
• Almond flour
• Tapioca starch
• Oat flour

They also use natural sweeteners like:

• Fruit
• Stevia
• Pure maple syrup

These desserts have a different texture and taste than traditional desserts. 

For example:

• Using almond flour adds a nutty flavor to a dessert.
• Adding coconut flour creates a distinct coconut taste and a slight vanilla aroma.

Although it’s a bit different, these flavors and textures are delicious and highly nutritious.

Here are a few sugar-free gluten-free desserts recipes easy-style to get started:

Chocolate Lava Cake Gluten-Free Sugar-Free

This cake has a gooey center and a fudgy chocolate crust. It is a decadent treat for any occasion. The cake is semi-sweet due to the high-quality dark chocolate but rich in phenolic compounds and flavonoids (1).

Ingredients 

• 1 cup chopped 85% dark chocolate or 7 oz unsweetened cocoa powder
• 1/4 cup unsweetened coconut milk (or any milk of choice)
• 4.2 oz unsalted butter
• 1 oz buckwheat flour
• 4 Egg
• 1 Egg Yolk
• 1 oz Corn Flour
• 2.1 oz granulated sweetener or sugar-free natural sweetener (i.e. Truvia or Natvia)

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Directions

• Preheat the oven to 400°F (200°C).
• Take six classic custard cups for baking.
• Grease the insides of the cups with butter to prevent the mixture from sticking.
• Put a saucepan on medium heat. Pour in the butter with the chopped chocolate and let it melt. Set it aside.
• Add the yolks, eggs, and the sweetener of choice in a separate bowl.
• Whisk until blended.
• Place a sieve over the bowl with the egg mixture. Add the buckwheat and cornflour and mix with a spatula until smooth.
• Take a different saucepan and heat the coconut milk on medium heat.
• The moment bubbles start to appear, remove the saucepan from the heat.
• Do this before the milk reaches a boiling point. Wait for 60 seconds and slowly pour the milk into the egg mixture. Keep whisking.
• Add the melted chocolate and whisk.
• Fill the custard cups with the batter. Don’t fill them to the brim – leave some space on top.
• Bake for 12 to 15 minutes. When ready, a crust will appear on the surface.

The middle should still be runny and gooey, with a crust on the outer shell.

• Serve warm.

Per serving: 305 calories, 24.5 g fat, 11.5 g protein, 16.7 g carbs, 7 g fiber.

This recipe is courtesy of Sweet as Honey.

Roasted Apples With Cinnamon

Cinnamon-baked apples are a delightful, versatile treat. 

These sugar-free gluten-free desserts require a handful of ingredients with a little time. 

Apples are a rich source of natural antioxidants. Together with cinnamon, they create a nutrient-dense dessert (2). 

Ingredients 

• 1 large Fuji apple
• 1 teaspoon cinnamon
• 1 tablespoon unsalted butter

Directions

• Preheat the oven to 400°F.
• Melt the butter.
• Slice the apple into twelve pieces, each 1/4 inch thick. Remove the core.
• Take a small baking sheet and line it with parchment paper.
• Position all the apple slices onto the sheet and cover them with butter.
• Add a good amount of cinnamon to each slice. If you prefer more cinnamon, add a couple of teaspoons to taste. Coat the apples on both sides.
• Place the apple slices in the oven for 10 minutes. Then, flip each piece and cook for another 10 minutes. The dessert is ready when the slices are soft and juicy.
  Enjoy.

Per serving: 109 calories, 6 g fat, 0.7 g protein, 16 g carbs, 5.4 g fiber.

Recipe courtesy of Healthy Recipes.

Read more: Gluten-Free Cinnamon Rolls: Enjoy the Guilty Pleasure Without Feeling Guilty

Chia Pudding With Berries And Kiwi

Chia seeds are a nutrient powerhouse. They contain dietary fiber, omega-3 fats, and calcium (3). Pairing the seeds with fruits adds more vitamins, minerals, and nutrients. 

For a quick and satisfying treat, try making these sugar-free gluten-free desserts no bake.

Ingredients 

• 2 cups unsweetened soy milk
• 1/2 cup chia seeds
• Handful of strawberries
• 1 teaspoon of cinnamon
• Handful of blueberries
• 1 apple (diced)
• 1 kiwi (diced)

Directions

• In a jar, mix the soy milk and chia seeds. Close it with a lid and let it chill in the refrigerator for at least 4 hours or overnight.
• Take a dessert cup or a bowl and fill it with the thickened and chilled pudding.
• Top the pudding with the pieces of fruit.
• Decorate with the cinnamon.
• Enjoy.

Per serving: 352 calories, 18 g fat, 12 g protein, 48 g carbs, 20 g fiber.

Recipe courtesy of Sharon Palmer.

Coconut Bars With Maple Syrup

These healthy coconut bars have lots of texture and flavor. They are substantial and hearty without overwhelming your digestive system.

Although slightly chewy, you can use them to regulate sugar content. 

Ingredients 

• 1 cup shredded unsweetened coconut
• 1/2 teaspoon vanilla extract
• 1/4 cup maple syrup
• 2 tablespoons of coconut oil

Directions

• Pour the shredded coconut, vanilla extract, maple syrup, and oil into a food processor. Process until thoroughly combined.
• Scoop out the mixture and shape it into a rectangle about an inch thick.
• Place each rectangle onto a plate and cover. Let it cool in the fridge for at least an hour before serving.

Per serving: 509 calories, 41.1g fat, 3g protein, 37.3g carbs, 7g fiber.

This recipe is courtesy of A Taste of Madness.

What Food Is Gluten-Free And Sugar-Free?

Gluten-free means something doesn’t contain gluten, a protein composite in dietary goods, such as:

• Wheat
• Oats
• Barley
• Rye
• Unprocessed meats
• Some fruits and veggies
• Substitutes for wheat-based products (4)

Sugar-free refers to foods with less than 0.5 grams of sugar per serving, regardless of whether the sugar source is added or natural (5).

Gluten-free sugar-free recipes can include:

• Fresh produce: While fruits and veggies don’t have added sugars, they still contain natural sugars. On a sugar-free diet, you can eat low-sugar produce like carrots, berries, citrus fruits, avocados, etc.
• Proteins: Eggs, tofu, tempeh, fish, poultry, etc
• Grains and seeds: Quinoa, buckwheat, flaxseeds, chia seeds, etc
• Dairy and alternatives: Unsweetened almond milk, coconut milk, plain Greek yogurt, etc

What Happens When You Stop Eating Wheat And Sugar?

When you give up wheat or sugar, your body can experience multiple changes. 

These changes can vary based on lifestyle, diet, and overall health.

The first thing that can happen is you may begin to experience new cravings and mood swings.

Sugar is a potent compound that can release dopamine and become addictive (6). Our previous post goes into great detail about the 28-day sugar detox.

Some people react differently to wheat, where they may experience:

• Gas
• Bloating
• Discomfort
• Chronic constipation
• Other uncomfortable symptoms

Here is a quick look at what might happen when you quit wheat and sugar:

• Blood Sugar Levels Stabilize

Reducing refined carbohydrates, like added sugars, can improve glycemic control (7). 

Whole, nutrient-dense foods are a great source of fiber, protein, and other nutrients. 

They can keep you full without spiking blood sugar levels.

• Withdrawal And Mood Swings

If your diet consists of high amounts of sugar, it can be difficult to wean off it. 

You can start to get withdrawal symptoms in the first week or two.

You may experience headaches, irritability, anxiety, and poor concentration (8).

The body needs some time to adjust to a new diet. Eventually, the symptoms subside, and the diet becomes easier to follow. Sugar-free, gluten-free desserts can help achieve this goal. For more details about sugar free ice cream recipe, take a look at our prior publication.

• Weight Loss And Maintenance

Removing added sugars can lower fat buildup and support weight loss (9).

When you adopt a wheat-free diet, you also reduce your intake of many processed foods and refined carbohydrates. This carb reduction can help you manage your weight and prevent obesity. Uncover the surprising benefits of no flour no sugar diets in our past article.

To achieve these results, focus on a balanced diet with physical activity.

• Reduced Inflammation

Sugar and wheat can sometimes trigger an inflammatory response. 

People with celiac disease or gluten sensitivity can experience systemic inflammation.

Removing these ingredients reduces the pressure on the intestines and can ease the discomfort. Many people find sugar-free gluten-free desserts healthy and satisfying for their dietary needs.

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What Is The Healthiest Alternative To Sugar?

Natural sweeteners are often healthier alternatives. They have anti-inflammatory properties and small traces of minerals, vitamins, and antioxidants (10). 

Each product has a distinct flavor, so choose one that complements your recipe.

Here are some options to use instead of refined sugars:

• Monk fruit extract
• Molasses
• Stevia
• Dates
• Applesauce
• Maple syrup
• Honey
• Erythritol
• Xylitol

Although these alternatives are considered healthier, they are still sweeteners.

Consume them in moderation as part of a balanced diet.

How To Satisfy A Sweet Tooth Without Sugar Or Gluten?

If you are craving something sweet, avoid adding too much refined sugar. 

The tips below can satisfy sweet-tooth cravings:

• Choose fruits: Grapes, mangoes, dates, pears, and bananas are naturally sweet. They also contain fiber, minerals, and vitamins. Thus, they are a healthier option than sugary snacks and can keep you full and hydrated for longer.
• Rely on crunchy and satisfying snacks: Eat more nuts, seeds, and nut butters. Then, combine them with the natural sweetness of fruits like apples or peaches. For example, roast some apples with walnuts or serve peaches with almond butter.
• Experiment with spices: Sprinkle some cinnamon, ginger, or nutmeg into your recipes. They improve the flavor, especially for simple desserts like roasted fruits or chia pudding.
• Try dark chocolate bars: Replace milk chocolate with 85% dark chocolate.

Dark chocolate can regulate glucose levels and insulin resistance and reduce appetite and weight gain (11, 12).

• Make smoothies: Blend fruits and veggies to make filling smoothies.

Use unsweetened plant-based milk and natural sweeteners like stevia or honey.

• Prepare homemade fruit popsicles: Blend fruits like blueberries, pineapple, strawberries, or mango with yogurt or coconut milk. Pour the mixture into a mold and freeze it. The popsicles are naturally sweet and refreshing.
• Increase your protein intake: Eating more protein can help mitigate sugar cravings. Consuming meals high in quality protein can reduce unhealthy snacking in the evening, especially high-sugar or high-fat foods (13).

Frequently Asked Questions

• What is sweet but has no sugar?

Sweet foods that do not contain sugar (e.g., fructose, glucose, or sucrose) often rely on sugar substitutes or natural compounds. These include natural sweeteners like stevia or monk fruit extract and sugar alcohols like Xylitol and Erythritol. 

• Do gluten-free desserts usually have more sugar?

Sometimes, gluten-free processed snacks can have more sugar, salt, and fat than their traditional counterparts. The added sugars improve their taste and texture. 

However, you can control sugar content when you make desserts at home. 

• Are sugar-free desserts really sugar-free?

Sugar-free desserts often contain alternative sweeteners. Sugar substitutes like stevia, honey, maple syrup, or sugar substitutes add sweetness. They provide more calories than refined sugars and can complement various diets.

• Is gluten-free healthier?

There is no real benefit for an average person to exclude gluten. Foods with gluten are not all bad or unhealthy unless you have a sensitivity, allergies, or a medical condition. 

Your goal should be to minimize highly processed foods and consume 80% whole, nutrient-dense products.

The Bottom Line

Sugar-free and gluten-free desserts don’t have to be boring. 

With the right ingredients, you can make a quality treat that everyone can enjoy. 

The trick is to use nutrient-dense products and natural sweeteners.