Berry Recipes That Are Low-Calorie and Perfect for Satisfying Sweet Cravings

Having more than 7 years of experience, I frequently get asked as a nutritionist how to satisfy sweet cravings without going overboard with calories. Usually, I advise looking to berries first! In this article we will share the information on “Berry Recipes That Are Low-Calorie and Perfect for Satisfying Sweet Cravings”.

When you want something sweet but not want all the calories, berries are a great option since they are naturally low in calories and high in fiber. I’ll highlight some of my best low-calorie berry recipes in this post ideal for satisfying a sweet tooth.

Why Berries Are Great For Weight Loss and Overall Health

Generally speaking, all kinds of berries have few calories—usually between 60 and 80 per cup. Additionally heavy in fiber, they support gut health and fullness. Antioxidants found in berries battle inflammation and shield cells from damage. According to some studies, antioxidants might be able to prevent cancer and chronic conditions including heart disease.

Berries also have a low glycemic index, which will cause your blood sugar to rise less than other sugary foods. Steady blood sugar lessens appetite and cravings.

Being a nutritionist, I constantly advise a diet heavy in fiber-rich fruits like berries since they offer nutrients and satiety with few calories.

Here are some mouthwatering ways to indulge your sweet taste with berries!

Mixed Berry Yogurt Parfait

Parfaits of yogurt make a quick, high-protein breakfast or snack. A delicious, creamy treat comes from using fresh mixed berries and vanilla Greek yogurt.

Here’s how to make it:

Ingredients:

• 1 cup mixed berries (I like strawberries, blueberries, raspberries)
• 1 cup nonfat plain Greek yogurt
• 2 tbsp slivered almonds
• 1 tsp honey or pure maple syrup (optional)

Directions:

1. In a bowl or jar, layer half the yogurt, half the berries, 1 tbsp almonds and half the honey (if using).
2. Repeat layers.
3. Enjoy immediately or refrigerate until ready to eat.

The protein in the yogurt will keep you full. Depending on the brands used, this comes out to be roughly 150 calories with just the fundamental components. Simple, delicious, and packed with nutrients!

Baked Berries with Almond Crumble

Particularly with a crispy, sweet covering, warm baked fruit tastes like such a treat. Make a batch of these berry crumbs and refrigerate them for a ready-to-go dessert all week.

Ingredients:

• 2 cups mixed berries (blueberries, raspberries, blackberries)
• 2 tbsp brown sugar
• 1/4 tsp cinnamon
• 1/4 cup old fashioned oats
• 2 tbsp sliced almonds
• 1 tbsp butter or coconut oil

Directions:

1. Preheat oven to 375°F.
2. In a small baking dish, mix together the berries, brown sugar and cinnamon.
3. In a separate small bowl, mix together oats, almonds and butter/coconut oil until crumbly.
4. Sprinkle oat crumble evenly over the berries.
5. Bake for 15 minutes until topping is crispy.
6. Let cool 5 minutes before serving.

The oat crumble adds great texture and flavor for only around 130 calories per serving. Enjoy these baked berries warm or cold.

Three Ingredient Berry Sorbet

On hot summer days, cool off with this incredibly easy homemade sorbet. You only need three ingredients and 5 minutes prep time!

Ingredients:

• 2 cups frozen mixed berries
• 1 banana, frozen
• 1/4 cup nonfat plain Greek yogurt

Directions:

1. In a food processor or blender, puree the frozen berries, banana and yogurt until smooth and creamy.
2. Serve immediately for soft-serve consistency or freeze 1-2 hours for firmer sorbet.

The banana adds natural sweetness and creaminess with zero added sugar. This refreshing treat has about 140 calories per serving and all the antioxidants from the berries.

For variety, try different berry combinations like strawberry-banana or blueberry-pomegranate.

Berry Chia Seed Pudding

Chia pudding is my go-to healthy breakfast during busy mornings. It’s packed with protein, fiber and omega-3s to keep you full and focused all morning. Berries add a boost of antioxidants and natural sweetness.

Ingredients:

• 1 cup nonfat milk or nondairy milk
• 1/4 cup chia seeds
• 1 tsp vanilla extract
• 1 cup mixed berries

Directions:

1. In a bowl or jar, whisk together the milk, chia seeds and vanilla. Let sit 10-15 minutes until thickened.
2. Stir in the fresh berries.
3. Refrigerate overnight or at least 2 hours until pudding thickens.
4. Top with extra berries before serving.

Thanks to the chia seeds and protein-rich milk, this pudding will keep you full for just 140 calories. Make a batch at the start of the week for easy grab-and-go breakfasts.

Berry Smoothie Bowls

Smoothie bowls are basically a thick smoothie you eat with a spoon. They make a fun weekend breakfast and the possibilities are endless. Here’s a berry version that’s creamy and satisfying.

Ingredients:

• 1 cup nonfat milk or nondairy milk
• 1/2 banana, frozen
• 1/2 cup nonfat plain Greek yogurt
• 1 cup mixed frozen berries
• Toppings like granola, sliced almonds, chia seeds

Directions:

1. In a blender, puree the milk, banana, yogurt and frozen berries until thick and smooth.
2. Pour into a bowl and add desired toppings.

The Greek yogurt provides protein to keep you full and the berries add antioxidants and fiber. With toppings, this bowl comes out to around 250 calories.

Berry Oatmeal Muffins

These protein-packed muffins are perfect for breakfast on the go. Oats, Greek yogurt and eggs provide lasting energy and berries add sweetness for just 100 calories per muffin.

Ingredients:

• 1 cup old fashioned oats
• 2 eggs
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup milk
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1 cup mixed berries

Directions:

1. Preheat oven to 400°F. Line a 12-cup muffin tin with liners.
2. In a large bowl, whisk together oats, eggs, yogurt, milk, baking powder and cinnamon.
3. Gently fold in the berries.
4. Scoop batter evenly into lined muffin cups.
5. Bake 18-20 minutes until lightly browned.
6. Let cool before enjoying. Refrigerate leftovers.

These oat muffins make for a grab-and-go breakfast or snack that will keep you full thanks to the fiber-rich oats and Greek yogurt.

Satisfy Your Sweet Tooth the Healthy Way

If you have a sweet tooth, berries are one of the best ways to indulge while still sticking to your health goals. As a nutritionist, I love that berries are packed with antioxidants and fiber with minimal calories and natural sugar.

Try whipping up one of these delicious berry recipes next time you need to satisfy a sweet craving. Parfaits, baked fruit, sorbet and smoothie bowls are all great options around or under 150 calories. For breakfast, try the chia pudding, oatmeal muffins or a berry smoothie.

Focusing on whole foods like fruit is the key to healthy eating and weight management. Berries make it easy to get in essential vitamins and minerals in a sweet, delicious form. Keep your kitchen stocked with a variety of fresh or frozen berries to enjoy as snacks, desserts or as part of a balanced meal plan.