Healthy Desserts and Sweet Snack Ideas from Plant-Based Pros

Got a sweet tooth? You’re not alone. The average American consumes around 17 teaspoons worth of added sugar every day, according to the American Heart Association—more than double and triple the recommended maximums for men and women, respectively. Consuming a lot of added sugars—which are devoid of nutrients but high in calories—has been linked to obesity and chronic diseases. Fortunately, eating well doesn’t mean cutting out sugar altogether. We asked plant-based chefs, athletes, and other pros what they reach for when they’re craving a treat. The next time you’ve got a hankering, soothe your sweet tooth with one of these naturally sweet snacks, which will power you up without the crash that comes after refined-sugar-packed, high-fat desserts.

This air-fryer dessert idea comes courtesy of Vicki Brett-Gach, author of The Plant-Based for Life Cookbook and founder of Ann Arbor Vegan Kitchen: “You can do this with apple, pear, or pineapple,” Brett-Gach says. “For one serving, I use one apple or one pear, chopped, or ¾ cup pineapple chunks. Sprinkle the fruit with ground cinnamon or apple pie spice. Air-fry for 10 to 12 minutes at 375°F. Then I like to top it with a handful of frozen mixed berries (which thaw on the warm fruit almost on contact) and a spoonful of homemade (no-oil-added) granola for a hot and cold, soft and crispy treat.”

Few things are more decadent and nostalgic than eating a spoonful of cookie dough, so we are eternally grateful to Carleigh Bodrug for coming up with a healthy way to recreate the experience. “My sweet obsession is none other than chickpea cookie dough,” says Bodrug, the author of PlantYou Scrappy Cooking. “I have a few spoonfuls of it after dinner and it feels like eating cookie dough—but better. To make it, drain and rinse a can of chickpeas, and in a food processor, combine the chickpeas with ½ cup of your favorite nut butter, ¼ cup of pure maple syrup, a tablespoon of oats, and 1 teaspoon vanilla extract. Process until you achieve a cookie-dough consistency. Stir in dark chocolate chips, and store in the fridge for up to four days.”

“I’ve got a mammoth sweet tooth,” says Rip Esselstyn, founder of PLANTSTRONG and author of The Engine 2 Diet. “This is my go-to after-dinner dessert almost every night,” he says. “I take a quarter cup of Rip’s Big Bowl Cereal. Then I heat up ½ cup to 1 cup chopped frozen mango (I like Trader Joe’s brand) in the microwave 45 to 60 seconds. I put the warm mango on top of the cereal, then I add sliced banana, and some plant milk.”

“I absolutely adore chocolate,” says Esselstyn. “If I need a chocolate fix, I like to whip up some mousse: Just toss 16 ounces of silken tofu with ⅓ cup maple syrup, ¼ cup unsweetened cocoa powder, and 1 teaspoon vanilla extract into a blender. Blend until smooth.”

Esselstyn’s wholesome dessert menu also includes pancakes. “On the weekends I’ll make 30 or 40 whole grain pancakes, sprinkling a handful of vegan chocolate chips in the batter,” Esselstyn says. “Then I freeze them. During the week, when I’m craving something sweet, I just throw a frozen pancake in the toaster oven for a few minutes, and it’s ready to go. You don’t even need maple syrup. Eat it like a cookie!”

Love ice pops and ice cream bars? Try this ingeniously simple idea from Alona Pulde, M.D., and Matthew Lederman, M.D., authors of The Forks Over Knives Plan and founders of WeHeal.health: “We always keep some frozen bananas in the freezer. Let them get really ripe; the riper they get the better they’ll taste. Then peel them and freeze them in a freezer-safe bag. When you want a sweet snack, just wrap one in a paper towel and eat it like a regular banana.”

When they want a more decadent treat, Lederman and Pulde have homemade date-nut balls: “Blend 16 ounces of pitted dates, 12 ounces of nuts, and 1 cup of nut butter. Roll the mixture into bite-size balls. Freeze them on a parchment-lined baking sheet. Once they’re frozen, put them in a freezer-safe bag so they’re ready to go.”

Kiki Nelson, the author of Plantifully Simple and Plantifully Lean cookbooks, turns to nature’s candy. “When I’m craving something sweet, I reach for some fruit, and I especially love frozen cherries, with a sprinkling or two of dairy-free chocolate chips,” says Nelson. “Having that little bit of chocolate feels decadent enough to satisfy my sweet tooth.”

If you’re a fan of oatmeal raisin cookies, try this simply delicious idea from Katie Simmons, Chicago-based personal chef and founder of Plants Rule: Stir together ½ cup rolled oats, 1 cup unsweetened almond milk, 2 chopped pitted dates, 2 tablespoons of raisins, and a dash of cinnamon in a bowl. Microwave 90 seconds, stir. Microwave 30 more seconds, stir again, and repeat until the oatmeal is creamy. Let cool slightly before eating.

These mouthwatering raspberry bars from the Jaroudi family are a cinch to make and a delight to eat: In a medium saucepan combine 12 ounces frozen or fresh raspberries and 2 tablespoons of date paste. Cook over medium, stirring often, until mixture comes to a simmer and cooks down (about 3 minutes). Turn off heat. Stir in 2 tablespoons of chia seeds and 1 teaspoon each of lemon juice and lemon zest until well combined. Let cool to thicken. Line a loaf pan with parchment paper. Add 2 large roasted and mashed Japanese sweet potatoes to bottom of loaf pan. Pour raspberry mixture over top. Freeze for a more solid consistency or refrigerate for a softer consistency.

Competitive weightlifter and CrossFit athlete Briana Jones, who competed in the 2024 Mr. America Fitness Throwdown as part of the Vegan Strong Plantbuilt team, opts for cool desserts that help her recharge after workouts. “For a refreshing sweet treat, I like to toss two or three frozen bananas in a high-speed blender with a spoonful of Date Paste and blend until creamy.”

Another favorite of Jones’ is Mango Chia Seed Pudding. “This is a go-to no-bake treat,” says Jones. “Put mango chunks in a blender with some plant-based milk and blend until creamy. Pour the mixture over chia seeds. Let set for an hour. Then enjoy!”