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12 Dietitian-Approved Low-Sugar Recipes

5-Ingredient Chocolate Peanut Butter Cups

When you think of Heart Health Month, you may think of things like how to identify a stroke, high blood pressure, or signs of a heart attack. This is all important and useful information, but this Heart Health Month we’re also focusing on the role nutrition plays. Specifically, the role sugar plays.

Most adults regularly consume more than their recommended limit for added sugars, so our Registered Dietitians put together a low-sugar meal plan to help you cut back. You can find the full meal plan in the MyFitnessPal app, but here are a few recipes to get you started.

LOW SUGAR BREAKFAST RECIPES

For a solid, hearty breakfast our RDs recommend shooting for ~300 calories, 4g+ of fiber and 15g+ of protein. High fiber and protein meals help you feel full which may help lessen intake of things like sugars later in the day.

Sugar talk can be tricky. Be advised that “low added sugar” should mean less than 10% of calories from added sugar. We recommend around 6g or less of added sugar when it comes to breakfast. But we can do that math for you when you’re logging your recipes in the app!

BANANA BREAD OVERNIGHT OATS | MYFITNESSPAL

Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g

BAKED EGG CUPS WITH GARLIC TOAST | CLEAN EATING

Nutrition (per serving): Calories: 228; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 203mg; Sodium: 523mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 2g; Protein: 11g

RD Note: Add a piece of fruit of your choice to this!

LOW SUGAR LUNCH RECIPES

These tasty bites will fill you up and keep you fueled for the rest of your day

RD note: Shoot for 300-400 calories, 4g+ of fiber and ~20g of protein, and low added sugar.

MASON JAR QUINOA SALAD | FIT FOODIE FINDS

Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g

HIGH-PROTEIN CHICKEN SALAD | MYFITNESSPAL’S RECIPES

High-Protein Chicken Salad

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

SLOW COOKER CHICKEN TORTILLA SOUP | MYFITNESSPAL’S RECIPES

Slow Cooker Chicken Tortilla Soup

Nutrition (per serving): Calories: 344; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g

LOW SUGAR DINNER RECIPES

End the day with a filling, hearty meal — and don’t forget to save room for dessert!

RD note: Shoot for 300-400 calories, 4g+ of fiber and ~20g of protein, and low added sugar.

SLOW COOKER IRISH BEEF STEW | COOK SMARTS

Nutrition (per serving): Calories: 363; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 582mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

GNOCCHI-CAULIFLOWER SKILLET CASSEROLE | MYFITNESSPAL’S RECIPES

Gnocchi-Cauliflower Skillet Casserole

Nutrition (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g

CHICKEN AND ZUCCHINI ENCHILADAS | MYFITNESSPAL’S RECIPES

Chicken and Zucchini Enchiladas

Nutrition (per serving): Calories: 375; Total Fat: 11g; Saturated Fat: 5.4g; Monounsaturated Fat: 3.1g; Cholesterol: 62mg; Sodium: 1,190mg; Carbohydrate: 43.7g; Dietary Fiber: 8.2g; Sugar: 8.5g; Protein 27.8g

LOW SUGAR DESSERT RECIPES

Low sugar doesn’t have to mean no sweets!

RD Note: Shoot for 200 calories, low added sugar and try to include fiber and/or protein if you can.

5-INGREDIENT CHOCOLATE PEANUT BUTTER CUPS | MYFITNESSPAL’S RECIPES

5-Ingredient Chocolate Peanut Butter Cups

Nutrition (per serving): Calories: 169; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 24mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 7g; Protein: 4g

DOUBLE-CHOCOLATE ZUCCHINI BREAD | MYFITNESSPAL’S RECIPES

Double-Chocolate Zucchini Bread

Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 32mg; Sodium: 187mg; Carbohydrate: 25g; Dietary Fiber: 4g; Sugar: 7g; Protein: 5g

LOW SUGAR SNACK RECIPES

These light bites make for the perfect pick me up to keep you full without fear of crashing.

RD Note: Shoot for 200-300 calories, low added sugar, 2g+ of fiber and 10g+ of protein, if possible.

MAPLE CINNAMON BREAKFAST TRAIL MIX | EATING BIRD FOOD

Nutrition (per serving): Calories: Calories: 174; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 6g; Protein: 5g

QUINOA EDAMAME EGG MUFFINS | MYFITNESSPAL’S RECIPES

Quinoa Edamame Egg Muffins

Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g

There are many delicious and easy ways to cut back on your added sugar. For more inspiring dishes, check out the full low-sugar meal plan from our Registered Dietitians.

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