🧾 Ingredients
- 1 cup plain Greek yogurt
- ½ banana (or berries)
- 1 tsp chia seeds
- Cinnamon or vanilla extract
- Optional: stevia drops
👩🍳 How to make
Mix everything and chill for 10 minutes.
📊 Nutrition (approx.)
- Calories: ~150–200
- Protein: ~15 g
- Sugar: ~6–10 g (natural fruit sugar)
🍫 2. Sugar-Free Chocolate Chia Pudding
🧾 Ingredients
- 2 tbsp chia seeds
- 1 cup milk (or almond milk)
- 1 tbsp unsweetened cocoa powder
- Stevia or monk fruit sweetener
- Vanilla extract
👩🍳 How to make
Mix, refrigerate 3–4 hours (or overnight).
📊 Nutrition
- Calories: ~180
- Fiber: high
- Sugar: ~1–3 g
🍌 3. Frozen Banana Ice Cream (Nice Cream)
🧾 Ingredients
- 2 frozen bananas
- Splash of milk
- Cocoa powder or peanut butter (optional)
👩🍳 How to make
Blend until creamy like soft ice cream.
📊 Nutrition
- Calories: ~180–220
- Sugar: natural fruit sugar only
- No added sweeteners needed
🍰 4. Sugar-Free Cheesecake Cups
🧾 Ingredients
- Cream cheese (light or regular)
- Greek yogurt
- Stevia or erythritol
- Crushed nuts or oat base
- Vanilla extract
👩🍳 How to make
Layer and chill 2–3 hours.
📊 Nutrition
- Calories: ~200 per cup
- Protein: moderate
- Sugar: near zero (if sweetener used)
🍎 5. Baked Cinnamon Apples
🧾 Ingredients
- Apples
- Cinnamon
- Butter (small amount)
- Optional: chopped nuts
👩🍳 How to make
Bake at 180°C for 20–25 min.
📊 Nutrition
- Calories: ~120 per serving
- Sugar: only natural fruit sugar
🧠 Sweetening Options (no sugar)
- Stevia
- Erythritol
- Monk fruit
- Mashed banana
- Dates (not sugar-free but natural)
⚖️ Reality check
“Sugar-free” usually means:
- ❌ No added refined sugar
- ✅ Still may contain natural sugars (fruit, dairy)