When it comes to healthy eating, many of us struggle to find delicious and nutritious options that fit our dietary needs. One common challenge is finding alternatives to traditional baked goods and snacks that are both tasty and good for you. That’s why we’ve put together this collection of 20 mouth-watering no sugar, no flour recipes that are sure to satisfy your cravings while also providing a boost of nutrients.
From sweet treats like almond flour banana pancakes and coconut flour blueberry muffins to savory options like zucchini noodles with pesto and baked salmon with lemon and herbs, there’s something for everyone in this list. Whether you’re looking for breakfast ideas, lunch inspiration, or snack solutions, these recipes are sure to please even the pickiest of eaters.
Almond Flour Banana Pancakes
These almond flour banana pancakes are a game-changer for those with dietary restrictions or preferences. Made with ripe bananas and nutty almond flour, these pancakes are moist, flavorful, and perfect for breakfast or brunch.
Ingredients:
– 2 large ripe bananas
– 1/2 cup almond flour
– 1/4 cup coconut sugar
– 2 large eggs
– 1/4 teaspoon salt
– 1/2 teaspoon baking soda
– 1 tablespoon melted coconut oil
– Butter or ghee for serving (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a blender, combine bananas, almond flour, coconut sugar, eggs, salt, and baking soda. Blend until smooth.
3. Add the melted coconut oil and blend until well combined.
4. Drop the batter by 1/4 cupfuls onto the preheated skillet or griddle.
5. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch
Avocado Chocolate Mousse
This unique dessert combines the creaminess of avocados with the decadence of dark chocolate, creating a rich and indulgent treat that’s surprisingly healthy. Perfect for special occasions or a sweet indulgence any time.
Ingredients:
– 3 ripe avocados
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (120ml) heavy cream
– 2 tablespoons granulated sugar
– 1 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados, then blend them in a food processor until smooth.
2. Melt the chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval.
3. In a large bowl, whip the heavy cream until stiff peaks form. Set aside.
4. Fold the melted chocolate into the avocado puree until well combined.
5. Add the sugar and vanilla extract to the mixture and stir until smooth.
6. Gently fold in the whipped cream until no white streaks remain.
7. Chill in the refrigerator for at least 2 hours or overnight.
Cooking Time: None
Zucchini Noodles with Pesto
This simple recipe transforms zucchinis into delicious noodles, paired with a rich and herby pesto sauce. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made basil pesto
– Salt, to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Wash and spiralize the zucchinis into noodles.
3. In a large skillet, cook the zucchini noodles over medium-high heat for about 5 minutes, or until they start to soften.
4. Stir in the basil pesto and season with salt to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Cauliflower Crust Pizza
Transform traditional pizza into a healthier, cauliflower-based delight! This recipe yields a crispy crust with a flavorful spin.
Ingredients:
– 1 head of cauliflower
– 2 cups grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Toppings of your choice (e.g., tomato sauce, mushrooms, bell peppers)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse into a food processor until it resembles rice.
3. In a microwave-safe bowl, combine cauliflower “rice,” egg, olive oil, salt, and pepper. Microwave for 4 minutes, stirring every minute, until the mixture is soft and slightly tender.
4. Allow the mixture to cool before mixing in mozzarella and Parmesan cheese.
5. Transfer the mixture to a baking sheet lined with parchment paper. Shape into a circle or rectangle, about 1/4 inch thick.
6. Bake for 15-20 minutes, or until golden brown and set.
7. Top with your desired toppings and bake for an additional 5-10 minutes.
Cooking Time: 25-30 minutes
Chia Seed Pudding with Berries
Combine the nutritional benefits of chia seeds with the natural sweetness of berries for a healthy and delicious dessert or snack. This simple recipe yields a creamy pudding that’s perfect for hot summer days.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
1. Rinse the chia seeds and soak them in almond milk for at least 2 hours or overnight.
2. In a small bowl, whisk together honey, vanilla extract, and salt until well combined.
3. Stir the honey mixture into the chia seed mixture until smooth.
4. Cover and refrigerate for at least 2 hours or up to 24 hours.
5. Just before serving, top with fresh berries and serve chilled.
Cooking Time: None required! Let it sit in the fridge for 2-24 hours.
Baked Salmon with Lemon and Herbs
Baked Salmon with Lemon and Herbs: A flavorful and aromatic dish that’s perfect for a weeknight dinner or special occasion. This recipe showcases the simplicity of cooking salmon to perfection, while elevating it with bright citrus notes and fresh herbs.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the lemon juice evenly over the salmon, followed by the olive oil.
5. Sprinkle the parsley, dill, and garlic over the salmon.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Coconut Flour Blueberry Muffins
These scrumptious muffins are perfect for a breakfast or snack option. Made with coconut flour, blueberries, and a hint of sweetness, they’re sure to please even the most discerning palate.
Ingredients:
– 1 cup coconut flour
– 1/2 cup granulated sugar
– 1/4 cup melted coconut oil
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 cup fresh or frozen blueberries
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine coconut flour, sugar, and salt.
3. In a separate bowl, whisk together melted coconut oil, eggs, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Gently fold in blueberries.
6. Divide batter evenly among muffin cups.
7. Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 20-25 minutes
Greek Yogurt Parfait with Nuts
Elevate your breakfast or snack game with this simple yet satisfying Greek yogurt parfait recipe. Layered with crunchy nuts, creamy yogurt, and a touch of sweetness, this treat is perfect for any time of day.
Ingredients:
• 1 cup Greek yogurt
• 1/2 cup mixed nuts (walnuts, almonds, pecans)
• 2 tbsp honey
• 1/4 cup granola
• Fresh berries or fruit slices (optional)
Instructions:
1. In a small bowl, combine the Greek yogurt and honey. Mix until smooth.
2. Layer 1/2 of the nuts at the bottom of a glass or parfait dish.
3. Spoon the yogurt mixture over the nuts.
4. Top with granola and remaining nuts.
5. Add fresh berries or fruit slices if desired.
6. Serve immediately, or cover and refrigerate for up to 24 hours.
Cooking Time: None required! This recipe is ready in just a few minutes.
Eggplant Lasagna with Ground Turkey
This recipe combines the flavors of eggplant and turkey to create a unique and delicious lasagna. The eggplant slices add a meaty texture, while the ground turkey provides protein and flavor.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 pound ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato sauce
– 8 lasagna noodles
– 1 cup shredded mozzarella cheese
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook lasagna noodles according to package instructions. Drain and set aside.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped onion and minced garlic to the skillet and cook until the onion is translucent.
5. Assemble the lasagna by spreading tomato sauce on the bottom of a 9×13-inch baking dish, followed by a layer of eggplant slices, turkey mixture, lasagna noodles, and shredded mozzarella cheese. Repeat the layers two more times, finishing with a layer of mozzarella cheese on top.
6. Cover with aluminum foil and bake for 30 minutes. Remove foil and continue baking for an additional 15-20 minutes, or until the cheese is melted and bubbly.
Cooking Time: 45-50 minutes
Spicy Roasted Chickpeas
Get ready to spice up your snack game with these addictive roasted chickpeas! Perfect as a healthy munchie or as a crunchy addition to salads and wraps, this recipe is a flavor explosion in every bite.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp garlic powder
– 1/4 tsp cayenne pepper (or more to taste)
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse chickpeas and remove any loose skins.
3. In a bowl, mix together olive oil, cumin, smoked paprika, garlic powder, and cayenne pepper.
4. Add the chickpeas to the bowl and toss until they’re evenly coated with the spice mixture.
5. Spread the chickpeas on a baking sheet in a single layer.
6. Roast for 30-40 minutes or until crispy, shaking the pan halfway through.
7. Remove from oven and sprinkle with salt to taste.
Cooking Time: 30-40 minutes
Enjoy your spicy roasted chickpeas!
Stuffed Bell Peppers with Quinoa
A flavorful and nutritious vegetarian dish that’s perfect for a weeknight dinner or special occasion. This recipe combines the sweetness of bell peppers with the nutty taste of quinoa and savory spices.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup black beans, drained and rinsed
– 1 teaspoon cumin
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened.
4. Stir in cooked quinoa, black beans, cumin, salt, and pepper. Cook for 2-3 minutes.
5. Stuff each bell pepper with the quinoa mixture and top with cheese (if using).
6. Cover baking dish with aluminum foil and bake for 30 minutes. Remove foil and bake an additional 10-15 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Pumpkin Spice Energy Balls
Pumpkin Spice Energy Balls: A Sweet and Nutritious Treat
Elevate your snack game with these bite-sized Pumpkin Spice Energy Balls, packed with wholesome ingredients and a hint of autumnal flavor. Perfect for a quick pick-me-up or as a healthy alternative to traditional treats.
Ingredients:
– 2 cups rolled oats
– 1 cup creamy peanut butter
– 1/2 cup pumpkin puree
– 1/4 cup honey
– 1/4 cup chopped walnuts
– 1 tablespoon vanilla extract
– Pinch of salt
– Optional: 1/4 teaspoon ground cinnamon, nutmeg, or ginger for extra spice
Instructions:
1. In a large bowl, combine oats, peanut butter, pumpkin puree, and honey. Mix until well combined.
2. Stir in chopped walnuts and vanilla extract.
3. Cover the mixture and refrigerate for at least 30 minutes to allow it to firm up.
4. Use a small cookie scoop or your hands to shape the mixture into balls, about 1 inch in diameter.
5. Place the energy balls on a baking sheet lined with parchment paper.
6. Refrigerate for an additional 15-20 minutes before serving.
Cooking Time: None! These energy balls are best served chilled.
Grilled Chicken with Garlic Butter
Elevate your grilled chicken game with this simple and mouthwatering recipe that combines the richness of garlic butter with the smokiness of the grill. This dish is perfect for a quick weeknight dinner or a weekend BBQ.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup (1 stick) unsalted butter, softened
– 3 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together butter, garlic, and lemon juice.
3. Season chicken breasts with salt and pepper.
4. Brush both sides of the chicken with the garlic butter mixture.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Let rest for 2-3 minutes before serving.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-16 minutes
Sweet Potato and Black Bean Tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines the natural sweetness of roasted sweet potatoes with the savory goodness of black beans.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.
3. In a large skillet, cook onion and garlic over medium-high heat until softened. Add black beans and cook for an additional 2-3 minutes.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by placing roasted sweet potatoes and black bean mixture onto tortillas. Top with desired toppings.
Cooking Time: 40-45 minutes
Spinach and Feta Stuffed Chicken
Elevate your dinner game with this flavorful and tender chicken dish. The combination of spinach, feta cheese, and herbs creates a delicious filling that’s sure to impress.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, olive oil, garlic, and thyme.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Close the incision and secure the filling with toothpicks or kitchen twine.
6. Place the stuffed chicken on a baking sheet lined with parchment paper and season with salt and pepper.
7. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Cooking Time: 25-30 minutes
Cauliflower Fried Rice
Transform cauliflower into a tasty, low-carb alternative to traditional fried rice. This recipe is perfect for a quick and easy meal or as a side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed frozen vegetables (e.g., peas, carrots)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat oil in a large skillet or wok over medium-high heat.
4. Add diced onion and cook until translucent, about 3 minutes.
5. Add minced garlic and cook for an additional minute.
6. Add the processed cauliflower “rice” to the skillet, stirring frequently.
7. Cook for about 5-7 minutes, or until the cauliflower is tender but still slightly crunchy.
8. Stir in frozen vegetables, soy sauce, salt, and pepper.
9. Serve hot, garnished with chopped scallions if desired.
Cooking Time: Approximately 15-20 minutes
Lentil Soup with Kale
This comforting soup is a perfect blend of protein-packed lentils, nutrient-rich kale, and aromatic spices. A bowlful of warmth to brighten up any day!
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 cup chopped kale leaves
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Olive oil, for serving (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, broth, diced tomatoes, thyme, salt, and pepper. Bring to a boil, then simmer for 30-40 minutes or until the lentils are tender.
3. Stir in the chopped kale and cook until wilted.
4. Serve hot, drizzled with olive oil if desired.
Cooking Time: Approximately 45-50 minutes
Baked Apples with Cinnamon
Warm up with this cozy Baked Apples with Cinnamon recipe!
Ingredients:
– 4-6 apples (any variety), cored and halved
– 2 tbsp unsalted butter, melted
– 1 tsp ground cinnamon
– 1/4 cup brown sugar
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together the melted butter, cinnamon, and brown sugar.
3. Place the apple halves in a baking dish, cut side up.
4. Brush the cinnamon-brown sugar mixture evenly over each apple half, making sure they’re fully coated.
5. If using walnuts, sprinkle them over the apples.
6. Bake for 30-40 minutes or until the apples are tender and caramelized.
Cooking Time: 30-40 minutes
Tips:
– Use a variety of apples that hold their shape well, such as Granny Smith or Fuji.
– Adjust the amount of cinnamon to your liking.
– Serve warm with vanilla ice cream or whipped cream for an extra-special treat!
Turkey Meatballs with Zucchini Noodles
A flavorful and healthy twist on traditional meatballs, this recipe combines the savory taste of turkey with the nutritious goodness of zucchini noodles. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 medium zucchini
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, parsley, and garlic. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Meanwhile, spiralize zucchini noodles (zoodles) using a spiralizer or a vegetable peeler.
6. In a large skillet, heat olive oil over medium-high heat. Add zoodles and cook for 3-4 minutes or until slightly tender.
7. Serve turkey meatballs with zucchini noodles and your favorite marinara sauce.
Cooking Time: 25-30 minutes
Summary
Get ready to revolutionize your healthy eating habits with these 20 delicious no sugar no flour recipes! From sweet treats like Almond Flour Banana Pancakes and Coconut Flour Blueberry Muffins, to savory dishes like Cauliflower Crust Pizza and Baked Salmon with Lemon and Herbs, there’s something for everyone. Indulge in creamy Avocado Chocolate Mousse or Chia Seed Pudding with Berries, or try a new twist on classics like Zucchini Noodles with Pesto and Spicy Roasted Chickpeas. These sugar-free and flour-free recipes are perfect for anyone looking to make healthier choices without sacrificing taste.