Sometimes you just crave a decadent dessert. You can eat them in moderation, and not feel guilty because you are making them yourself and can be sure you are not using too much sugar and cooking with only high-quality ingredients. Plus, there will be no artificial colorings, preservatives and so on in your own homemade sweet treats.
Below you will find a range of desserts with low carbohydrate counts and/or natural sweeteners. These desserts should be suitable for any phase of Atkins apart from Induction; they should also be good for South Beach, Paleo and Ketogenic diets if you practice careful portion control.
Use them as is, or inspiration for your own tasty treats using natural sweeteners like honey, stevia, and fruits of all types. Also note that in many cases, you can use gluten-free flour, so you can make these dishes even healthier based on your own personal needs.
EASY APPLE CRUMBLE
The trouble with crumbles, as we see it, are that all the delicious fruit juice just runs into the pan, and if you are not careful, the top can get burned, or as dry as crispy shoe leather. This recipe tries to avoid both issues. This is a delicious warm dessert that can help round off any dinner.
Ingredients – Fruit filling
8 medium cooking apples, washed well, cored and chopped into cubes
2 Tablespoons honey
1 teaspoon lemon juice
1/2 teaspoon ground ginger
Ingredients – Crumble
2 cups whole wheat flour
2 teaspoon ground cinnamon
1/2 stick butter
2 cups rolled oats
1 cup unsweetened applesauce
Directions
- Preheat oven to 350F.
- Line a 9 x 13 inch baking pan with foil and grease it lightly. Set aside.
- Place the fruit into a large bowl and mash it slightly with a masher.
- Stir in the honey, lemon juice and ginger. Set aside.
- In another large bowl, sift together the flour and cinnamon.
- Cut the butter in with a pastry cutter or two knives, until the mixture resembles coarse bread crumbs.
- Add the oats and stir.
- Fold in the applesauce and blend well.
- Press half of the flour/oat mixture into the prepared pan.
- Add all of the fruit mixture on top.
- Bake in the oven for about 20 minutes.
- Remove from the oven and add the other half of the oat crumble mixture on top, spreading it evenly over the fruit until it is covered.
- Bake for another 20 to 25 minutes, or until the topping looks golden brown but not too dark.
- Remove from the oven and cool on a wire rack for at least 30 minutes so no one burns their mouth on the hot fruit.
- Serve as is, or with whipped cream, or a taste of vanilla ice cream.
Each apple has 13 carbs, for a total of 104 grams, plus 160 for the flour and 140 for the oats. Total net carbs is 404, so determine portion size based on your carb counts for that day. Portion up the rest and freeze.
FRIED BANANA
Baked or fried banana works well in the opposite way, as a rich hot dessert so satisfying, especially with a dash of maple syrup, that you will not even miss having cake, and you will be getting at least one daily allowance of fruit and a ton of fiber. This will make 6 to 12 servings.
Ingredients
3 tablespoons unsalted butter
6 ripe bananas, peeled, sliced lengthwise and halved
1/4 cup pure maple syrup
1/2 teaspoon ground cinnamon
Directions
- In a large skillet, melt the butter over medium-low heat.
- Add the bananas and cook on both sides for 2 minutes.
- Add the maple syrup and stir well.
- Turn the bananas again, and cook until it begins to brown and caramelize, about 3 minutes.
- Turn and repeat until the bananas are rich and syrupy looking.
- Gently lift the bananas from the pan and place 2 to 4 pieces in each person’s serving bowl.
- Sprinkle with a dash of cinnamon.
- Serve with a tablespoon of pure vanilla ice cream if you wish.
Note: You can freeze any leftovers in a plastic container. Heat in the microwave for 1 to 2 minutes, for a rich, warming dessert. Each banana has 20 grams of carbs. The maple syrup will add 50 carbs to the entire recipe.
FROZEN BANANAS
These have all of the luxury of ice cream or sorbet but none of the sugar or calories. These are a great way to use up any overly ripe bananas.
Ingredients
1 ripe banana per person
1 dash vanilla extract
Directions
- Line a plate or cookie sheet with waxed paper. Set aside.
- Peel the banana and cut it into 1/2-inch thick rounds. Lay on the waxed paper.
- Place in the freezer for 1 hour or more, until frozen solid.
- Five minutes before you are ready to serve dessert: Remove the bananas from the freezer. Place the slices in a blender or food processor. Add the dash of vanilla extract.
- Process the banana until it is chopped finely.
- Quickly scrape it out from the processor into serving bowls.
- Let stand for 4 minutes.
- As it melts, it will start to become creamy like ice cream.
Other taste options include a dash of maple or orange extract. 1 banana has 20 grams of net carbs but a lot of filling fiber.
BREAD PUDDING
This is a great way to use up bread that is stale (though NOT moldy!) and will satisfy the whole family with a delicious warm dessert. It’s also a great way to use up egg yolks from the meringue recipe below.
Note that dogs can eat egg yolks, but NOT unlimited amounts of egg white, so if you have trouble using up the yolks in this and the Decadent chocolate dessert recipe below, you can give Fido a treat as well.
Ingredients
Oil for greasing
6 slices day-old bread
2 tablespoons butter, melted
1/2 cup raisins, or apple cut into small chunks, if desired (you can use both if you like)
3 eggs, beaten
3 egg yolks, separated from the whites (see meringue recipe below)
2 cups milk
1/4 cup honey or agave
1/4 stevia
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
Directions
- Preheat the oven to 350F.
- Grease an 8″ x 8″ pan well with oil, or line with foil and grease well.
- Break the bread into small pieces and add to the pan.
- Drizzle the melted butter or margarine over the bread and toss.
- If desired, sprinkle in the raisins or apple pieces and toss again. Set aside.
- In a medium mixing bowl, combine the eggs, sweeteners, cinnamon, and vanilla. Beat until well mixed. Pour over bread, and lightly push down with a fork until bread is covered and soaking up the egg mixture.
- Place in the oven and bake for 45 minutes, or until the top springs back when lightly tapped.
- Remove from the oven and place on a wire rack to cool. Cool at least 45 minutes if you added fruit.
Serve warm as is, or with a dollop of yogurt or ice cream.
DECADENT CHOCOLATE DESSERT
This is like a cross between chocolate pudding and a very gooey brownie. This recipe will require small cooking cups called ramekins that are 4 inches in diameter.
Ingredients
Oil for greasing
2 whole eggs
1 egg yolk, separated (see the meringue recipe to get your leftover yolks)
1/2 cup stevia
1/3 cup unsweetened cocoa
1 cup whole wheat flour
1/2 stick butter, melted
1/2 cup applesauce, unsweetened
1 teaspoon vanilla extract
Directions
- Preheat the oven to 325F.
- Take out a large roasting pan with handles if you have one, or a 9″ x 13″ pan with firm sides (not too flimsy).
- Measure the water volume of the pan by filling it 3/4 of the way to the top.
- Pour that water into a saucepan with a lip, or into measuring cup and then your electric kettle or tea kettle, and heat to a full boil.
- Grease the six 4-inch ramekins well.
- In a large glass bowl, using a hand mixer on medium speed, beat the eggs until light in color.
- Beat in the stevia until just combined.
- Beat in the cocoa, flour, melted butter, applesauce, and vanilla extract.
- Mix gently until well combined, scraping down the sides as needed.
- Pour the batter into the prepared ramekins, dividing it evenly and smoothing out the tops.
- Set the filled ramekins into the large baking pan, putting them all on one side of the pan.
- Be sure the water is boiling. Pour the water into the baking pan, on the opposite side from where the ramekins are sitting. Be careful not to splash yourself or the tops of the ramekins.
- Fill the pan until the ramekin sides are half to 3/4 covered.
- Gently slide the ramekins in the water, being careful not to splash, until the six are evenly spaced in the pan.
- Place in the pre-heated oven and bake for 45 to 50 minutes, or until the top is crispy and the rest of the batter is firm but not set solid.
If you want it firmer, cook for another 5 to 10 minutes. If you want to serve it warm after dinner, turn off the oven after 50 minutes and leave them to sit until you are ready to devour them.
The net carb count for this entire recipe is around 80, so divide by the number of servings, usually 6, but you might split them if you find this dessert too rice.
HOMEMADE CHOCOLATE SYRUP
Ingredients
1 cup water
1 cup unsweetened cocoa powder
1 teaspoon pure vanilla extract
1/2 cup honey
1/4 cup maple syrup
Directions
- In a sturdy saucepan with a solid bottom, over a high flame, heat the water to boiling.
- Turn the flame to low and add the cocoa powder and extract. Stir well to combine, until it is smooth, with no lumps.
- Add the honey and maple syrup and stir well. Bring to just about boiling, stirring constantly.
- Reduce the heat to low and simmer 4 minutes, until it has thickened to your desired consistency. Use as is on ice cream or other desserts.
- Any remaining can be stored in a jar and used as desired. You can heat in the microwave for 15 to 30 seconds to make it pourable or spreadable again.
Net carbs are 60 for the whole batch.
MERINGUE NESTS, SUGAR FREE
Ingredients
4 egg whites, room temperature
6 Tablespoons Stevia
1/2 teaspoon vanilla extract or other flavoring desired
1/4 teaspoon cream of tartar
1/8 teaspoon salt
Directions
- Preheat the oven to 250F.
- Line two baking sheets with parchment paper.
- Arrange the oven racks on second lowest and second highest positions.
- In clean glass or metal bowl, combine the egg whites, stevia, extract, cream of tartar and salt.
- Beat on medium high until medium stiff peaks form and mixture becomes a bit shiny. Do not beat until stiff.
- With a spoon, place large dollops onto the baking sheet and press down in the middle to form nests. Or, if you want one huge Pavlova, empty out the mixture onto the baking sheet and shape into a nest.
- Bake for 18 to 20 minutes at 250F.
- Reduce oven temperature to 200F and continue to bake for another 18 to 20 minutes, until crisp and tips are just starting to brown.
- If you have made nests, turn off oven and let meringues sit inside for 2 hours or overnight.
- If you have made a Pavlova, bake for another 30 minutes. Then turn off the oven and let it sit overnight to dry out.
- When ready to serve, remove from the pan and carefully peel off the cooking parchment. Place on a plate and fill with fruit, fruit filling or spread, and so on.
Strawberries, kiwis and more all make great toppings. The net carbs will be whatever fruit you are using. Add a dollop of yogurt or drizzle of cream for added moistness.
ROCK CAKES
Rock cakes only resemble a rock if you leave them sitting out too long. Eat them up, or freeze the leftovers to eat as needed.
Ingredients
2 tablespoons canola oil for greasing
8 ounces self-rising flour
1 teaspoon double-action baking powder
4 ounces unsalted butter, softened
2 ounces raw honey
4 ounces raisins or dried currants
1 medium egg
2 to 3 tablespoons low fat milk, room temperature
Directions
- Heat the oven to 400F.
- Grease, or line with foil and grease, 2 large baking sheets.
- Over a large glass bowl, sift together the flour and baking powder.
- Add the butter and cut in using a pastry cutter or two knives until the mixture resembles fine breadcrumbs.
- Fold in the honey and raisins gently.
- Add the egg and 1 tablespoon of the milk. Mix to create a stiff dough.
- If the mixture is still dry add milk an additional tablespoon at a time until it reaches the desired consistency, firm and not too soft or runny.
- Using a tablespoon or large spoon, divide the mixture into 12 portions of dough.
- Placing each portion on one of the cookie sheets, spacing them evenly so they are not too close together.
- Bake in the preheated oven for 15 to 17 minutes or until golden brown.
- Remove from the oven and turn out the rock cakes onto a wire rack immediately to avoid them getting soggy.
- Let cool for about 30 minutes so no one burns their mouth on the hot fruit.
- Serve warm with butter or sugar-free jam. Try Craisins, chopped dates, or a mixture to add variety. If adding Craisins, you can also add a drop of orange extract to the batter.
Leftovers: Let them cool completely. Then wrap them in some paper towels and place in a plastic bag. Squeeze all the air of the bag and close it tightly. Store in a cool, dry place and eat the next day, or place in the freezer. Net carbs for the total recipe, 100 grams.
SUPER BERRY SURPRISE
Sometimes you get unexpected guests and need a nice dessert, or you’re on the run for a pot luck or picnic. Try this simple but tasty treat, using one of your homemade angel food cakes and some delicious fresh berries.
Ingredients
1 homemade Angel Food Cake (see recipe)
2 cups Greek style vanilla yogurt
1/4 cup raw honey
1 cup fresh raspberries, or frozen and thawed
1 cup fresh strawberries, sliced 1/4 cup fresh blackberries
1/4 cup fresh orange juice
Berries for garnish on top
Directions
- Cut the cake into 3 layers, and place one on a serving platter.
- Using a pastry brush, brush the layer with some of the orange juice.
- With an electric mixer, beat the yogurt and honey together until well blended.
- Remove about 1/3 of the mixture and set aside in a small bowl.
- Using a wooden spoon or rubber spatula, fold the berries in gently into the larger bowl of mixture.
- Spread half of the mixture on the first cake layer, spreading until just about the inner and outer edges of the bundt cake.
- Place another layer of cake on top. Brush with the orange juice.
- Place the second half of the mixture on top of the second layer, working your way towards the edges.
- Place the third layer on top of the cake and press down firmly.
- Pour the remaining orange juice around the top layer of the cake.
- Top with the yogurt in the smaller bowl. Either leave it all on top, or spread it down the sides like frosting.
- Decorate with fruit as desired, and refrigerate until ready to serve or to take with you.
If it is a hot day and you have a short time span until you have to leave, you can place it in the freezer for up to 30 minutes.
