Summer isn’t over yet, and neither is the craving for something cold, sweet and satisfying. But many frozen treats are loaded with added sugars, syrups or processed ingredients that can leave you feeling sluggish or craving more.
These low-sugar, lower-calorie sweet treats use simple ingredients and natural sweetness to help you cool down and enjoy every bite.
Why Choose Lower-Sugar Options?
High-sugar desserts can:
- Spike blood sugar, followed by a crash
- Disrupt hunger and fullness cues
- Increase cravings later in the day
- Add up quickly in calories without much nutrition
By focusing on whole ingredients with natural fiber and hydration, like fruit, yogurt or chia, you can enjoy sweet moments that support your energy and satisfaction.
Better-for-You Summer Treats
Frozen Yogurt Bark
Crunchy, creamy and endlessly customizable.
Ingredients:
- 1 cup plain Greek yogurt
- 1 tsp vanilla extract
- 1 tsp honey or maple syrup (optional)
- 1/2 cup sliced strawberries
- 1/4 cup blueberries
- 2 Tbsp chopped pistachios or sunflower seeds
Directions:
- Mix yogurt, vanilla, and sweetener.
- Spread thinly on a parchment-lined baking sheet.
- Top with fruit and nuts.
- Freeze for 2–3 hours, then break into pieces.
Peach Basil Sorbet (No Ice Cream Maker Needed)
Bright, herbal and naturally sweet.
Ingredients:
- 3 ripe peaches, peeled and sliced
- Juice of 1/2 lemon
- 1–2 tsp honey (optional)
- 2–3 fresh basil leaves
Directions:
- Freeze peach slices for 2–3 hours.
- Blend all ingredients until smooth.
- Serve immediately or freeze again for a firmer texture.
Chocolate Banana Ice Cream
Creamy, chocolatey and naturally sweet, no added sugar needed.
Ingredients:
- 2 ripe bananas, sliced and frozen
- 1 to 1.5 Tbsp unsweetened cocoa powder
Optional:
-
- 1 Tbsp peanut butter for richness
- Splash of vanilla extract
- Pinch of cinnamon or sea salt
Directions:
- Place frozen banana slices in a food processor or high-speed blender.
- Blend until smooth and creamy, scraping down the sides as needed.
- Add cocoa powder (and any extras) and blend again until fully incorporated.
- Enjoy immediately as soft-serve, or transfer to a container and freeze for 30–60 minutes for a firmer scoopable texture.
Chia Pudding with Coconut and Mango
A fiber-rich treat that feels like dessert.
Ingredients:
- 1/2 cup light coconut milk
- 2 Tbsp chia seeds
- 1/2 cup diced mango
- 1/4 tsp vanilla
Directions:
- Mix chia seeds, coconut milk and vanilla.
- Refrigerate 2+ hours until thick.
- Top with fresh mango and enjoy chilled.
Watermelon Lime Slush
Cold, juicy and incredibly hydrating, this is the perfect treat for hot afternoons or post-walk refreshment.
Ingredients:
- 2 cups seedless watermelon, cubed and frozen
- Juice of 1 lime
- ½ cup cold water or coconut water
Optional:
-
- fresh mint leaves or a pinch of sea salt for added flavor
Directions:
- Add frozen watermelon, lime juice and water to a blender.
- Blend until slushy and smooth (add more water if needed).
- Garnish with mint and enjoy immediately.
Tips for Keeping Sweets Light and Satisfying
- Choose unsweetened bases like plain yogurt or milk alternatives.
- Rely on fruit for natural sweetness and fiber.
- Add healthy fats like nuts or seeds for fullness.
- Use small portions.
- Freeze leftovers in small containers for future snacks.
These recipes offer a cooling end to a summer day without the sugar crash, just color, flavor and balance. Try one this week and keep the season sweet in a way that feels good.
By Cassie Story, RD, Nutrition Subject Matter Expert
