As fall rolls in, it brings along a bunch of delicious desserts that can satisfy your cravings. However, the high calorie content can be a worrying factor when it comes to weight loss.
Luckily, there are plenty of fall-inspired treats that can be crafted with wholesome ingredients that help to maintain better blood sugar levels, allowing you to enjoy them guilt-free.
We gathered nine of our favorite sweet treats you can make this season if you want to savor all the autumn-inspired ingredients without worrying about weight gain and spiking your blood sugar levels. From pumpkin pie nice cream to spiced pumpkin cookies, we’re sure you’ll find something you’ll love. Read on to discover all nine!
1. Spiced Pumpkin Cookies
The minimal added sugars in this recipe help prevent blood sugar spikes, making these cookies a more balanced snack option.
Ingredients: ⅔ cup whole-wheat pastry flour, ⅔ cup all-purpose flour, 1 teaspoon baking powder, ½ teaspoon baking soda, ½ teaspoon salt, 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground allspice, ¼ teaspoon freshly grated nutmeg, 2 large eggs, ¾ cup packed light brown sugar or ⅓ cup Splenda Sugar Blend for Baking, ¾ cup canned unseasoned pumpkin puree, ¼ cup canola oil, ¼ cup dark molasses, and 1 cup raisins.
2. Pumpkin Pie Nice Cream
This recipe uses wholesome ingredients such as banana and pumpkin puree. Both ingredients are high in fiber and low in calories, which helps with digestion, weight management, and blood sugar regulation.
Ingredients: 4 ripe medium bananas, peeled, halved, and frozen; 1 (15-ounce) can of unseasoned pumpkin puree, chilled; 1 ¼ teaspoons of pumpkin pie spice; 2 tablespoons of pure maple syrup (optional), plus more for garnish; and toasted chopped pecans for garnish.
3. No-Bake Peanut Butter Cookies
This recipe uses natural ingredients like peanut butter and oats, which offer a good amount of protein and fiber. These nutrients can help increase satiety, which helps to minimize calorie intake throughout the day.
Ingredients: ¾ cup natural peanut butter, ⅓ cup brown sugar, ¼ cup butter, ¼ cup low-fat milk, 1 ¾ cups rolled oats, 1 teaspoon vanilla extract, and ½ cup chocolate chips (optional).
4. Pumpkin Brownies
Traditional brownies are usually loaded with sugar, but these pumpkin brownies are a great alternative this fall! The brownies use less sugar and healthier fats, making them lower in calories compared to traditional brownies.
Ingredients: ¾ cup whole-wheat pastry flour, ¼ cup cocoa powder, 1 ½ teaspoons ground cinnamon, ½ teaspoon baking soda, ½ teaspoon ground ginger, ¼ teaspoon salt, ¼ teaspoon ground nutmeg, ⅛ teaspoon ground cloves, ¾ cup granulated sugar, ½ cup unseasoned pumpkin puree, 1 large egg (at room temperature), 2 tablespoons unsalted butter (melted and cooled to room temperature), 2 tablespoons vegetable oil, ½ teaspoon vanilla extract, and ⅓ cup mini chocolate chips.
5. Apple Crumble with Oats
In this recipe, the oats provide fiber, which can slow digestion and stabilize blood sugar levels. The natural sweetness of apples also means less added sugar.
Ingredients: ½ cup regular rolled oats, 2 tablespoons whole-wheat pastry flour, 2 tablespoons packed brown sugar, ½ teaspoon ground cinnamon, 1 tablespoon cold butter (cut into small pieces), 3 medium Golden Delicious apples (cored and cut into thin wedges), 2 tablespoons water, 1 tablespoon fresh lemon juice, 1 tablespoon packed brown sugar, and 1 (8-ounce) container of frozen yogurt or low-fat vanilla yogurt.
6. Pumpkin Chocolate Chunk Cookies
Thanks to the whole-wheat flour and pumpkin puree, this fiber-packed dessert can slow down sugar absorption. They’re also low in calories, with 64 per cookie, and use healthy fats while keeping sugar content to a minimum.
Ingredients: ⅔ cup whole-wheat pastry flour, ⅔ cup all-purpose flour, 1 ½ teaspoons pumpkin pie spice, 1 teaspoon baking powder, ½ teaspoon baking soda, ½ teaspoon salt, ¾ cup packed light brown sugar, 2 large eggs, ¾ cup canned unseasoned pumpkin puree, 3 tablespoons melted butter, 3 tablespoons canola oil, 1 teaspoon vanilla extract, and ⅔ cup chocolate chunks or mini chocolate chips.
7. Diabetes-Friendly Carrot Cake
We all love a moist and spiced carrot cake when the sweet tooth cravings hit! But just because it has carrots doesn’t make it healthy! This diabetes-friendly carrot cake uses nutritious ingredients such as flaxseed meal, carrots, of course, and light cream cheese frosting.
Ingredients: 1 ½ cups all-purpose flour, ⅔ cup flaxseed meal, 2 teaspoons baking powder, 1 teaspoon pumpkin pie spice, ½ teaspoon baking soda, ¼ teaspoon salt, 3 cups finely shredded carrot (about 6 medium carrots), 1 cup thawed egg product or 4 lightly beaten eggs, ½ cup granulated sugar, ½ cup packed brown sugar, ½ cup canola oil, 2 ounces softened reduced-fat cream cheese, ½ teaspoon vanilla, ¼ cup powdered sugar, and 1½ cups frozen light whipped dessert topping.
8. Pecan Pie Energy Balls
These pecan pie energy balls are made with whole food ingredients like nuts and oats, which provide healthy fats, fiber, and protein.
Ingredients: 1 cup pecan halves, ½ cup rolled oats, 1 cup pitted dates, 1 teaspoon vanilla extract,¼ teaspoon salt, and ¼ teaspoon ground cinnamon.
9. Fudgy Flourless Pumpkin Brownies
If you’re a chocolate fan but don’t want the excessive calories, this one’s for you! This recipe uses low-glycemic ingredients like pumpkin puree and almond butter, which are rich in fiber and healthy fats.
Ingredients:¾ cup pumpkin puree,¼ cup maple syrup, ½ cup unsweetened applesauce, ¼ cup gluten-free 1:1 baking flour, ½ cup unsweetened cocoa powder, ¼ teaspoon pumpkin spice, ½ teaspoon baking soda, ½ teaspoon salt, and ¼ cup chopped dark chocolate chunks.
