25 Best Dessert Recipes For People With Diabetes, According to RDs
By Beth Ann Mayer,
9 hours ago
A diabetes diagnosis can be overwhelming. "What can I eat?" "Since I'm diabetic, desserts are off the table, right?"
Not at all: Dessert for diabetics is totally a thing, and that includes recipes with sugar. "The idea that people with diabetes can’t eat sugar is a myth," says Christine Byrne, MPH, RD , a dietitian and the owner of Ruby Oak Nutrition.
Registered dietitians don't recommend depriving yourself of your favorite foods because it can backfire with consuming larger portions of them down the road. Balance is essential, and there's no one-size-fits-all definition of that. However, some general guidance on how to make desserts more diabetes-friendly can make baking less overwhelming.
To help get your creative juices flowing in the kitchen, registered dietitians shared sweet spins on favorite Parade desserts and other tips that might help. These are the 25 most delicious diabetic-dessert recipes.
There's not a hard and fast answer, Byrne says. It can feel frustrating because the Dietary Guidelines for Americans 2020-2025 recommends adults limit added sugar intake to 10% of their daily calories. Yet, there's no specific guidance for people with diabetes who need to be more mindful of their blood sugar levels.
"One reason for the lack of specific sugar or carb recommendations for folks with diabetes is that everyone’s blood sugar reacts a little bit differently to different foods," Byrne says.
Byrne adds that you'll need to experiment with what works for you, and your doctor and a dietitian can help.
General Tips for Crafting Diabetic-Friendly Desserts
1. Portion control
Moderation is a pillar of balance. "Even 'healthy' desserts can impact blood sugar levels if consumed in large quantities," says Lindsay Cohen RDN, LDN, CDCES, NBC-HWC , the owner of Mama-Betes. "Stick to small portions of dessert foods to help prevent blood sugar spikes."
If you're purchasing packaged desserts, the serving size on the back of the box can provide a baseline, and you can consume half-portions if that works best for your body.
2. Opt for fiber-filled desserts
While peeping portion size information, glance a few lines down at a dessert's fiber content. "If you’re keeping an eye on your blood sugar to manage diabetes, fiber is your friend," Byrne says. "Choosing desserts that contain fruit or whole grains will help you get a little bit of fiber in, which slows the absorption of glucose into your bloodstream after eating and helps keep your blood sugar more stable."
Bonus: "Fresh fruit provides natural sweetness...and essential nutrients," Cohen says.
3. Incorporate protein and healthy fats
Whether you have diabetes or not, high-sugar foods can essentially "go right through you," leaving you hungrier later. Using treat time as an excuse to load up on other nutrients that also fill you has so many benefits. "Protein and healthy fats help slow down the digestion of carbohydrates," Cohen says. "They also reduce cravings and help promote satiety."
4. Experiment with healthy dessert swaps
"There are many healthy dessert recipes that use alternative ingredients to create delicious treats with less sugar and fat," Cohen says.
5. Don't deprive yourself
Last but certainly not least, avoid swearing off specific foods. "Cutting out all desserts can lead to cravings and overeating," Cohen says. "It's OK to indulge occasionally, as long as it's done in moderation and with mindful choices."
25 Top Diabetic Dessert Recipes With Ingredient Swaps
1. Caramel spiced pumpkin parfait
Chad A Elick
The PSL can take several seats. This fall-forward dessert has a graham cracker cookie layer, caramel and pumpkin spice. However, whipped cream, sugar, and brown sugar can indeed rack up the sweet stuff count.
"Include caramel sauce or brown sugar whipped cream—not both," says Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor for Fortune Recommends Health. "Choose a sugar substitute like stevia or monk fruit for sweetening." Dr. Mohr also recommends using a lower-carb granola. You can create a serving that includes less than one gram of sugar.
Added sugar (per serving) with tweaks: Less than one gram
Enjoy Ted Lasso's famous biscuits, with a diabetes-friendly plot twist. Dr. Mohr recommends replacing half of the white flour with almond flour to boost the cookies' fiber and protein. He also suggests shaving off half of the sugar in the recipe. Not game for that? "Consider swapping half of the sugar with something like Truvia, a blend of stevia and sugar," Dr. Mohr suggests. You may consume less than a gram of added sugar per serving, depending on how far you go.
There's no need for tricks with this treat. "This is a spice mix, so no modifications are needed because it's naturally free of fat, carbs and sugar," Dr. Mohr says.
This recipe is "easy," but the potential for added sugar complicates things a bit for people with diabetes. To make it a diabetes-friendly dessert, Dr. Mohr suggests opting for natural, unsweetened peanut butter to avoid added sugar.
"Replace the sugar with a product like Truvia," he suggests. Lower the fat content by using 1% or 2% instead of whole milk. Dr. Mohr says these tweaks can create a dish that nets you less than a gram of added sugar (if any) and around nine to 12 grams of fat.
Former President Obama loved pie, and regardless of where you stand on the political spectrum, I think we can all agree dessert is delicious. The strawberries make this crumble pie ideal for Election Day and patriotic holidays, and the ability to swap in apples makes it a four-season treat. If you have diabetes, Dr. Mohr suggests you elect to use a crustless product. "You enjoy the filling and topping but not the crust itself," Dr. Mohr says. "Also, cut the sugar by half and use whole grain flour for the crumble topping." Dr. Mohr says the tweaks mean the pie has around 12 to 15 grams of fat and 20 to 25 grams of carbs.
While we're on a pie kick, this no-bake dessert is like a chilled peanut butter sandwich. However, sugar, butter and heavy cream can make it a slippery slope for people who are mindful of fat and added sugars.
Dr. Mohr recommends nixing the marshmallows, replacing the chocolate with dark or sugar-free and opting for a crustless product. While it means removing the peanut butter sandwich cookies, you're keeping the chopped peanuts for a boost of protein and taste.
Dr. Mohr says these tweaks can slice the fat content from around 45 grams to 20 to 25 grams, and carb content goes from about 50 grams to 18 grams.
This recipe is a gooey summer dream. However, 51 grams of carbs and 22 grams of fat may not be your jam. Dr. Mohr says a crustless pie and using Truvia instead of sugar for the filling can make the dessert more diabetes-friendly.
He also suggests cutting the streusel topping in half to lower the calorie content. The new dessert has around 18 grams of fat and 20 grams of carbohydrates.
Dr. Mohr recommends using a crustless product and replacing at least half of the sugar with a no-sugar substitute for this Patriotic pie. It'll help you reduce the carb count from 54 grams to 22 grams.
Ree Drummond's apple pie recipe is as quintessential and wholesome as it gets. A few swaps can make that true for people with diabetes, too.
Dr. Mohr's usual recommendations apply again: Consider a crustless pie and swap half the sugar in the filling with stevia or monk fruit sweetener. He also suggests using sugar-free caramel sauce. If you stick to a small portion of the dessert, you might consume less than a gram of added sugar, 10 to 12 grams of fat and around 30 grams of carbs.
A few changes mean these brownies can take a starring role on a dessert table at a party that includes people with diabetes. Dr. Mohr suggests using a lower-sugar brownie mix and cutting candy toppings in half (so six ounces each instead of 12 ounces). You'll net about 15 grams of carbs, but very little of it will be added sugar. (Check the brownie mix and candy topping boxes for more specific information.)
This recipe is perfect for watching returns on election night and summer BBQs alike. Jello is also considered a winning dessert for people with diabetes, but RDs (including Dr. Mohr) recommend opting for the low-sugar kind. In this recipe, use unsweetened almond milk for the creamy layer if you are including it to lower the fat content to around one to two grams. The carb count will be around three to five grams, making this a truly diabetic-friendly dessert.
This dessert is best-in-show during the dog days of summer. A crustless pie, using a sugar substitute like Truvia and slashing the peach filling in half reduces the carb and sugar count, Dr. Mohr says.
13. One-bowl chocolate stout loaf cake with bourbon whipped cream
Jackie Dodd
This one is buzz-worthy, especially during the brooding days of winter. Dr. Mohr suggests eliminating or reducing the stout beer and opting for a non-alcoholic dark brew. Sugar-free whipped cream can also make the cake a more accessible dessert for diabetics.
Yes, this recipe uses real zucchini—a health win. However, the flour and sugar-laden frosting present some potential pitfalls for people with diabetes. Sheri Gaw, RDN, CDCES , a registered dietitian and spokesperson for Dietitian Insights, recommends swapping white for whole wheat flour to boost the fiber content by two grams per serving and add a little extra protein.
She also suggests skipping the frosting to save 24 grams of carbs and at least six grams of added sugar. Or? "Cut the sugar in the frosting to half by using a half cup instead of one cup to save 100 grams of added sugar from the frosting, reducing the added sugar in the frosting by eight grams per serving," Gaw says. "Frostings are just too sweet. I do this for all frosting recipes."
These brownies from the Academy Award-winning actress are fudgy goodness. Gaw suggests using a 1/2 cup of mashed avocado instead of the stick of butter to keep them in diabetic-friendly territory. "Not only will you be swapping out artery-clogging saturated fat for heart-healthy monounsaturated fat, but you will be adding about eight grams of fiber, which may help to prevent a steep rise in blood sugar," Gaw raves.
Andrew Purcell for Parade&semi Food styling&comma Carrie Purcell
To keep these golden-brown treats golden for people with diabetes, Gaw recommends using unsweetened shredded coconut to save about four grams of carbs. Additionally: "Instead of a 14-ounce can of sweetened condensed milk, use just half and add 7 ounces of nonfat evaporated milk to cut the carbs from the milk in half," Gaw says. "Instead of about 10 grams of carbs, you will get about five grams of carbs from the milk per macaroon." Finally, Gaw says mixing in a half-cup of chopped pistachios adds healthy fats and fiber to help better balance your blood sugar.
A retro-St. Patty's Daydream also works for Grinch-themed parties (and any time you're in the mood). "Swapping the Jell-o for a sugar-free Jell-o will make each serving about 20 grams of carbs lighter," Gaw says.
This one is a drink-inspired summer crowd-pleaser that people crave all winter. If you're hosting a crowd that includes people with diabetes, Gaw recommends subbing diet cherry 7up instead of regular and sugar-free Jello to slash carbs by around 15 grams per serving. Take it further by using Max Vegan Marshmallows. "They have zero net carbs, which would result in a savings of about 12 grams of carbs per serving if used instead of regular marshmallows," Gaw says.
Sad? Oh, please. This Reddit-favorite chewy, gooey butter cake is happiness on a plate. Make it sweet for people with diabetes, too, by opting for the Kodiak Protein-Packed Buttermilk Pancake Mix rather than Bisquick. "You’ll reduce the total carb content by 12 grams and added sugar by 20 grams and increase protein by about 40 grams and fiber by about 12 grams," Gaw says.
Hop to it! While jelly beans are a quintessential egg-hunt candy, Gaw suggests opting for whole fruit for natural sweetness on the cake. Blueberries, raspberries, blackberries or chopped strawberries will all satisfy sweet tooths and add fiber and antioxidants. Additionally, Gaw recommends using Simple Mills Vanilla Cake mix because it has almond flour that is lower in carbs and has more fiber and protein than competitors.
Love Bakes Good Cakes blogger Jamie Sherman developed this dessert to "razzle-dazzle" guests. "Use diet jello instead of regular jello to make the cake 20 grams lower in sugar per serving," Gaw says. Swapping out the 10-ounce jar of raspberry preserves for 16 ounces of mashed raspberries (fresh or frozen) saves four grams of added sugar per serving.
Serving homemade treats isn't just a chance to impress guests—it also gives you control over the ingredients. Take advantage and turn this homemade carrot cake into a diabetes-friendly dessert. Gaw says Monk fruit naturally sweetens recipes but has fewer carbs, so it's less likely to cause blood sugar spikes. She suggests using about half a cup instead of the granulated sugar the recipe calls for. Swapping out a quarter-cup of brown sugar for brown monk sweetener can also slash carbs by 30 grams.
Monk fruit for the win again."Swap out two cups of granulated sugar for a cup of monk fruit sweetener to greatly reduce the carbs in the recipe," Gaw says. "Instead of 374 grams of carbs from sugar, it would only be 24 grams of carbs from monk fruit." That averages out to less than a gram of carbs per cookie instead of 11 grams.
No luck needed. Some smart swaps make this recipe a true treasure for people with diabetes. In fact, it's already got some things going for it. "The carb and sugar content in this recipe is not high since it is naturally sweetened by the mango," Gaw says. The chia seeds add protein, fiber and healthy fats, which help with blood sugar balance." She suggests using unsweetened soy milk instead of coconut milk, which is higher in saturated fat.
Make this recipe toast-worthy for people with diabetes with this advice from Gaw: Start by using three-quarters of a cup of mashed avocado instead of butter to lower saturated fat and up healthy fats and fiber. Using whole wheat flour instead of white flour also helps on the fiber front. Gaw also recommends using a half-cup of monk sugar instead of one cup of granulated. Same for brown sugar—swap a cup of brown for a half cup of monk brown.
25. Chocolate stout vinegar cake with raspberry coulis
Mark Boughton Photography&solStyling by Teresa Blackburn
Skip the whipped cream, use a half-cup of monk fruit instead of a cup of granulated sugar and choose whole wheat flour instead of white, and you'll have a dessert in the diabetes-friendly zone.
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