Hungry for a Snack? Try Out These 3 Tasty Sugar-Free Recipes

Eine Holzplatte mit selbstgemachten Energy Balls

80 percent of all packaged foods contain added sugar. If you are looking to avoid hidden sugar and eat healthy, you should think about preparing your own snacks at home. Try out the following three recipes — you’d never guess that these snacks are sugar-free.

1. Raspberry Almond Chia Smoothie

This smoothie is guaranteed to satisfy your sweet tooth without containing any refined sugar. The Greek yogurt is a good source of protein, the chia seeds and almonds are full of valuable omega-3 fatty acids and the raspberries are rich in healthy carbohydrates. This also means that this raspberry almond chia smoothie is a great post-workout snack.

Important info:

What we mean by sugar-free are snacks that do not contain refined sugar. Therefore, the fructose found in fruit does not count.

EIn Glas Himbeer-Smoothie auf einem Teller

Ingredients (serves 1):

  • 150 ml almond milk (unsweetened)
  • 150 g Greek yogurt
  • 100 g raspberries (fresh or frozen)
  • 1 Tbsp almond butter
  • 2 tsp chia seeds


Blend all the ingredients until the smoothie is creamy.

One smoothie has 320 calories.

2. Lemon Coconut Energy Balls

These lemon and coconut balls are a good source of energy, vegan and gluten-free and do not contain any refined sugar. You can make them on the weekend and stick them in the fridge for a week’s supply of delicious on-the-go snacks.

Ingredients (yields 12):

  • 70 g almonds
  • 70 g cashews
  • 10 pitted dates
  • 40 g shredded coconut flakes
  • 45 g instant oats
  • 1 Tbsp coconut oil (melted)
  • Juice and zest of 1 lemon


  1. Soak the almonds, cashews and dates separately in water for 15 minutes. Then chop the dates into small chunks.
  2. Put the nuts, dates, oats and around ¾ of the coconut flakes in a food processor and blend the ingredients until well-combined.
  3. Finally, add the coconut oil, zest and lemon juice and blend once more.
  4. Wet your hands, shape the dough into small balls and then roll these in the remaining coconut flakes.
  5. Your lemon coconut energy balls will keep for days if sealed in a container and placed in the fridge.

One energy ball has 120 calories.

3. Veggie Sticks with Avocado Hummus

Whether you believe it or not: the hummus you buy at the store — like so many other spreads — is full of hidden sugar! Therefore, it’s always better to make your dips yourself. You’ll become a pro at whipping up this creamy avocado hummus in no time at all.

Ingredients for one bowl (serves 3):

  • 1 can of chickpeas (about 265 g drained)
  • 1 avocado
  • 3 Tbsp olive oil
  • 1 Tbsp tahini (sesame seed paste)
  • Juice of ½ lime
  • 1 garlic clove
  • Ground caraway seed, salt & pepper (to taste)
  • Vegetables of your choice


  1. Put the chickpeas in a sieve, wash them and let them drain.
  2. Then put them in a food processor with the olive oil, tahini, lime juice and garlic. Blend until it has a creamy consistency.
  3. Now add the avocado, herbs and seasoning. Mix the avocado hummus. If the cream is too thick, add some more olive oil or lime juice.
  4. Finally, cut some vegetables (cucumber, bell pepper, carrots or celery) into sticks and voilà you have a delicious afternoon snack.

One serving has 300 calories.

Did you know that…?

. . . consuming sugar releases the chemical dopamine in the body? This hormone is the so-called feel-good hormone in the body, so regularly eating sugary snacks can lead to sugar addiction. This is definitely not ideal for your health. If that isn’t a good reason to start snacking sugar-free, what is?


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner