Top 10 Mediterranean Diet Desserts
Try these delicious and healthy Mediterranean diet desserts! From refreshing fruit variations to whole food spins on classics, find the perfect way to end your meal.
Eating the Mediterranean diet and want a treat to end your meal? This way of eating has been called one of the healthiest in the world. As you might guess with this lifestyle—all treats are acceptable in moderation! But there are a few fun ways to incorporate the principles behind this diet into sweet treats, too.
Here at A Couple Cooks, we’ve been eating this way for over a decade and we’ve never felt better! Here are our top 50 Mediterranean Diet Recipes of all time. You’ll notice there aren’t a ton of desserts in that post, so we’ve rounded up all of our favorites that fit into this way of eating!
What’s the Mediterranean diet?
The Mediterranean diet has been called one of the best diets in the world, according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:
- Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat and added sugar
A study by The American Journal of Medicine found that “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”
Let’s see what Mediterranean diet desserts look like
Balance and moderation are key when it comes to treats in the Mediterranean diet. Eating any type of treat in moderation is okay, from fruit desserts to chocolate desserts. There’s nothing really “healthy” about eating a healthy dessert, no matter how you try to spin it.
Trying to limit your intake of added sugar is what is important on the Mediterranean diet. But if you want to eat a Mediterranean diet dessert that fits into that way of eating, try to prioritize whole grains (like oats), fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what desserts on the Mediterranean diet should look like:
- Whole grains like oats
- Fruits and vegetables
- Nuts and seeds
- Yogurt and milk in moderation (per the Cleveland Clinic and Mayo Clinic)
- Eggs in moderation (1 egg per day)
- Olive oil (instead of butter)
- Dark chocolate in moderation (per the New York Times)
- Limited added sugar
More Mediterranean Diet Recipes
Enjoy occasionally and incorporate the lifestyle
The lifestyle is really what’s important when it comes to the Mediterranean diet. This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers noticed there were factors beyond food that contributed to overall health. One key when it comes to added sugars is eating treats in moderation.
It’s also important to also stay active and exercise regularly, avoid smoking, reduce the amount of stress in your lifestyle, and be invested and engaged in your community. Keep this in mind as you browse these recipes!
Our top 10 Mediterranean diet desserts
These chewy, rich, fudgy chocolate brownies star olive oil and peanut butter! This is an ideal Mediterranean diet dessert by baking up a treat with olive oil and peanut butter instead of the traditional butter. There's just a small amount of flour (use almond flour for gluten-free). A fan favorite!
Here's a fun Mediterranean diet dessert using frozen yogurt as the base. Mix Greek yogurt with a little honey and vanilla, then sprinkle with toppings of your choice: fruit, granola, chocolate chips, and nuts. Freeze it up and break it into pieces, and each bite is creamy and refreshing.
This fruity ice cream requires no ice cream maker and just one ingredient! When you’ve got ripe bananas, this is one of the best ways to use them! It’s a fun recipe that tastes like a treat: just pure bananas with no added sugar.
These energy bites taste like dessert, but they’re a simple combination of peanut butter, oats and honey. There’s a bit of dark chocolate thrown in too, which works on the Mediterranean diet! This homemade treat is extraordinarily delicious and perfect for a small sweet treat after a meal.
Here’s a simple Mediterranean diet dessert that’s easy but impressive: Strawberry Sorbet! The flavor is like taking a bite of 100 strawberries at once: sweet, pure, and tangy. The frosty texture is like an Italian strawberry gelato: cold and creamy, with just the right robust vibrancy to each bite. For a natural sweetener, use maple syrup instead of sugar.
This dark chocolate pudding is a simple Mediterranean diet dessert made with Greek yogurt, dark cocoa powder, and maple syrup. You get the protein and probiotics of yogurt while getting your chocolate fix. Even better, you can make it in 2 minutes! Or, try Vegan Chocolate Pudding for a plant-based option.
Here’s a fun Mediterranean diet dessert that's ultra delicious: Chocolate Covered Bananas! The crunch of a crisp dark chocolate coating around an icy banana makes magic. It gives you a healthy treat in the freezer anytime a chocolate craving hits.
Here’s a dessert that’s fast, easy, massively flavorful and pleases everyone: mango sorbet! It’s irresistibly creamy and frosty, with a pure honey-sweet tropical mango essence and a pop of lime on the finish. It’s so refreshing, and there’s almost no one who will turn this down. For a natural sweetener, use maple syrup instead of sugar.
What’s more fun than chocolate covered strawberries, in drinkable form? This tasty recipe features strawberries, banana, almond butter and cocoa powder, blended up into a lusciously creamy puree. It tastes just like a dessert!
Try this ridiculously easy no bake Oatmeal Bars! These are big winners in our house and part of our weekly repertoire. These bars star peanut butter, honey, and Old Fashioned oats, and they’re a healthy dessert or snack you can feel good feeding yourself or your family.
Frequently asked questions
Absolutely! The Mediterranean diet emphasizes balance and moderation, not deprivation. You can enjoy sweet treats occasionally.
These desserts typically focus on whole foods like fresh fruits, nuts, honey, and yogurt. They limit added sugar, processed ingredients, and unhealthy fats.
Occasional indulgence is okay! Look for recipes that use natural sweeteners like dates or maple syrup, and healthy fats like olive oil. Remember, portion control is key.
Honey
Dates
Figs
Maple syrup
Ripe fruits like bananas or applesauce (can add sweetness and moisture)
Strawberry Sorbet & More Mediterranean Diet Desserts!
Prep Time: 30 minutes- Cook Time: 0 minutes
- Total Time: 30 minutes
Yield: 1 quart (4 cups or 8 servings)
Print Recipe
Pin RecipeDescription
This strawberry sorbet recipe has the best fruity flavor and frosty texture! This Mediterranean diet dessert is easy and impresses everyone.
Ingredients
- 2 pounds strawberries, hulled
- 1 cup granulated sugar
- 3 tablespoons lime juice
- 1 pinch kosher salt
- ½ cup ice
Instructions
Note: Make sure the base of the ice cream maker is frozen overnight before making this recipe.
- Place the strawberries in a food processor or high-powered blender and puree. Add the sugar, lime juice, salt and ice and puree until smooth. (To make ahead, you can refrigerate at this point until you want to churn, up to 2 days.)
- Pour the mixture into an ice cream maker and freeze for 20 to 25 minutes. The texture will be very frosty and creamy at this point. Serve immediately. Or, line a container with parchment paper and freeze up to 2 hours for a scoopable texture. Store in a parchment lined sealed container for up to 1 week; allow to come to room temperature for about 20 to 30 minutes before scooping.
Category: Dessert
Method: Frozen
Cuisine: Mediterranean Diet- Diet: Vegan
Keywords: Mediterranean diet desserts
from A Couple Cooks
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Sonja Overhiser
April 25, 2024 at 09:30AM
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