10 Healthy Desserts that Work for Meal Planning

Meal prepping isn’t just about savory lunches and dinners anymore. It’s time to bring some sweetness into the mix! I firmly believe that healthy desserts can be part of a balanced meal plan. Prepping them beforehand saves you precious minutes during the week, helps with portion control, and ensures you always have a nutritious treat when those cravings strike. 

Remember, it’s all about balance and moderation – enjoy these desserts as part of a well-rounded diet, not a replacement for whole foods. Today, I’m excited to share a unique and easy-to-prepare dessert perfect for meal prepping, along with ten other delicious ideas to satisfy your sweet tooth.

1. Creamy Coconut Chia Pudding Parfaits

This parfait is a delightful fusion of textures and flavors, featuring creamy chia pudding infused with tropical coconut notes, layered with vibrant berries, and a crunchy granola topping. Chia seeds are packed with fiber and omega-3 fatty acids, making this dessert as nutritious as it is delicious. 

The combination of creamy, crunchy, and fruity elements makes each spoonful a delightful experience, while the make-ahead nature of chia pudding ensures you have a healthy and satisfying treat ready to grab whenever you need it.

Ingredients

• For the Chia Pudding:
  • 1/2 cup unsweetened coconut milk
  • 1/4 cup plain Greek yogurt
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup or honey (adjust to taste)
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
• For Layering:
  • 1 cup mixed berries (fresh or frozen)
  • 1/2 cup granola

Instructions

1. Prepare the Chia Pudding: In a bowl, whisk together the coconut milk, Greek yogurt, chia seeds, maple syrup/honey, vanilla extract, and salt.
2. Chill: Cover the bowl and refrigerate for at least 4 hours, or preferably overnight, until the chia seeds have absorbed the liquid and the pudding has thickened.
3. Assemble the Parfaits: In individual jars or containers, layer the chia pudding, berries, and granola. Repeat the layers until the containers are filled, ending with a sprinkle of granola on top.
4. Store: Seal the containers and refrigerate for up to 3 days.

Meal Prepping Tips

• Prepare a larger batch of chia pudding at the beginning of the week to have on hand. This will save you time when assembling parfaits throughout the week.
• Use mason jars or airtight containers to portion out individual parfaits. This ensures portion control and makes them easy to grab and go.
• If using fresh berries, consider adding a squeeze of lemon juice to help them stay fresh longer.
• While the parfaits are best enjoyed fresh within a few days, you can freeze individual portions for longer storage. Thaw overnight in the refrigerator before consuming.

2. Overnight Oats Delight

Overnight oats are a meal prep superstar for good reason! They offer a blank canvas for endless flavor combinations, are incredibly easy to make in bulk and transform into a healthy and satisfying breakfast or snack with minimal effort. The beauty of overnight oats lies in their simplicity – just mix, refrigerate, and enjoy.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/4 cup plain yogurt
• 1/4 cup fruit (fresh or frozen)
• 1 tablespoon nuts or seeds
• 1 teaspoon sweetener (optional)

Instructions

1. Combine all ingredients in a jar or container.
2. Stir well to combine.
3. Cover and refrigerate overnight.
4. Enjoy cold in the morning, or add a splash of milk and heat in the microwave for a warm breakfast.

Meal Prepping Tips

• Overnight oats can be stored in airtight containers in the refrigerator for up to 5 days. This makes them perfect for meal prepping for the entire week.
• If you prefer warm oats, simply add a splash of milk and microwave for 30-60 seconds, or until heated through.
• While not ideal, overnight oats can be frozen for up to 3 months. Thaw overnight in the refrigerator and stir well before eating.
• Enhance your overnight oats with additional toppings just before serving. Some ideas include fresh fruit, nut butter, yogurt, or a drizzle of honey or maple syrup.

3. No-Bake Energy Balls

These little powerhouses are packed with nutrients and perfect for an on-the-go snack. They are a delightful combination of natural sweetness from dates, healthy fats from nuts and seeds, and a touch of protein, making them a satisfying and guilt-free treat. The no-bake aspect makes them incredibly convenient for meal prep, and their versatility allows you to customize them to your liking.

Ingredients

• 1 cup pitted dates
• 1/2 cup nuts (almonds, cashews, walnuts)
• 1/4 cup seeds (chia, flax, sunflower)
• 1/4 cup unsweetened shredded coconut
• 1 tablespoon nut butter
• 1/2 teaspoon vanilla extract

Instructions

1. Combine all ingredients in a food processor and pulse until a sticky dough forms.
2. Roll into bite-sized balls.
3. Refrigerate for at least 30 minutes to firm up.
4. Store in an airtight container in the refrigerator for up to a week or freeze for longer storage.

Meal Prep Tips

• Store energy balls in an airtight container in the refrigerator for up to a week. They also freeze well for up to 3 months, making them a great option for long-term meal prep.
• Energy balls are a great snack option, but they are calorie-dense. Be mindful of portion sizes and stick to 1-2 balls per serving.

4. Baked Apple Crumble

This warm and comforting dessert is perfect for sharing or enjoying in individual portions. The combination of tender baked apples, a crunchy oat and nut topping, and a hint of cinnamon evokes feelings of nostalgia and warmth. This crumble is a fantastic way to use seasonal fruit; the individual portions make it ideal for meal prep.

Ingredients

• 4 apples, peeled, cored, and sliced
• 1/4 cup rolled oats
• 1/4 cup chopped nuts
• 1/4 cup whole wheat flour
• 2 tablespoons maple syrup
• 1 tablespoon melted butter
• 1/2 teaspoon cinnamon

Instructions

1. Preheat oven to 375°F (190°C).
2. Place the sliced apples in a baking dish.
3. In a separate bowl, combine the oats, nuts, flour, maple syrup, butter, and cinnamon.
4. Sprinkle the crumble topping over the apples.
5. Bake for 20-25 minutes, or until the apples are tender and the topping is golden brown.

Meal Prep Tips

• For convenient meal prep, bake the crumble in individual ramekins or oven-safe containers. This allows for easy portion control and grab-and-go servings.
• Prepare a larger batch of the crumble topping and store it in an airtight container in the refrigerator for up to a week. This will save you time when assembling crumbles throughout the week.
• Baked apple crumble freezes well. Let it cool completely, then wrap individual portions or the entire dish tightly in plastic wrap and aluminum foil. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat in the oven or microwave before serving.

5. Fruit and Yogurt Parfait

This classic combination is a light and refreshing way to end your meal. The parfait offers a delightful interplay of textures and flavors – creamy yogurt, crunchy granola, juicy fruit and nutty goodness. Its simplicity makes it a breeze to assemble, and the individual portions are perfect for meal prep.

Ingredients

• 1/2 cup plain Greek yogurt
• 1/4 cup granola
• 1/2 cup mixed berries
• 1 tablespoon chopped nuts

Instructions

1. Layer the yogurt, granola, berries, and nuts in a jar or container.
2. Repeat the layers until the container is filled.
3. Store in the refrigerator for up to 3 days.

Meal Prep Tips

• If using fresh fruit, ensure it is ripe but not overly ripe to prevent it from becoming mushy in the parfait. Frozen fruit works well too, just thaw slightly before assembling.
• For aesthetic appeal and to prevent sogginess, layer the yogurt, granola, and fruit in distinct layers. You can even add a layer of chia seeds or honey for extra nutrition and flavor.
• Use mason jars or airtight containers to portion out individual parfaits. This ensures portion control and makes them easy to grab and go.

6. Healthy Berry Streusel Bars

Looking for a sweet treat full of nutrients? These bars offer a sweet and tart burst of berry flavor, complemented by a crumbly, oat-based streusel. It makes a good healthy dessert for meal planning because it can be portioned and stored easily, providing a balanced sweet treat with fiber and vitamins.

Ingredients

• 1/2 cup rolled oats
• 1/4 cup almond flour
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 teaspoon lemon juice

Instructions

1. Preheat oven to 350°F (175°C).
2. Combine oats, almond flour, maple syrup, and coconut oil in a bowl.
3. Press half of the oat mixture into a small baking dish.
4. Toss berries with lemon juice and spread over the base.
5. Crumble the remaining oat mixture over the berries.
6. Bake for 25-30 minutes, or until golden brown.

Meal Prep Tips

• Prepare the streusel topping in advance and store it in an airtight container for up to 3 days. This pre-made streusel can be quickly crumbled over the berry filling when you’re ready to bake, reducing prep time on the day you want your dessert.
• Wash the berries thoroughly and pat them dry. Store the prepared berries in a sealed container in the refrigerator. 
• Bake a larger batch, portion the bars, and freeze them individually. This makes the bars grab-and-go healthy desserts.

7. Low-Fat Ricotta Cheesecake

This cheesecake offers a light, creamy texture with a subtle tang from ricotta, making it a less indulgent version of a classic dessert. Ricotta is a good source of calcium and protein, whereas using low-fat ingredients reduces the fat content. This dessert is ideal for those who want a creamy treat without excessive calories.

Ingredients

• 1/2 cup low-fat ricotta cheese
• 2 tablespoons Greek yogurt
• 1 tablespoon honey
• 1 teaspoon lemon zest
• 1/4 cup graham cracker crumbs

Instructions

1. Combine ricotta, Greek yogurt, honey, and lemon zest in a bowl.
2. Press graham cracker crumbs into the bottom of a small dish.
3. Pour the ricotta mixture over the crumbs.
4. Chill for at least 2 hours.

Meal Prep Tips

• Combine the ricotta, Greek yogurt, honey, and lemon zest thoroughly. Store this mixture in an airtight container in the refrigerator for up to 3 days. 
• Crush the graham crackers into fine crumbs using a food processor or by placing them in a zip-top bag and crushing them with a rolling pin. Store the crumbs in a sealed bag or container at room temperature.
• Assemble the cheesecake portions in individual serving dishes, layering the graham cracker crumbs and ricotta mixture. Cover the dishes tightly with plastic wrap or lids and refrigerate them overnight. This helps cheesecake set properly, resulting in a firm and creamy texture.

8. Blood Orange Curd Tart With Pomegranate Meringue

Craving for sophisticated citrus-forward flavors? Aside from giving tangy sweetness and bright, slightly tart flavors, blood oranges and pomenegrate provide vitamin C and antioxidants for heart health. This makes an excellent meal planning dessert because the curd and meringue can be prepared in advance, and the tart can be assembled just before serving.

Ingredients

• 1 pre-made mini tart shell
• 1/4 cup blood orange curd
• 1 egg white
• 2 tablespoons sugar
• 2 tablespoons pomegranate seeds

Instructions

1. Fill the tart shell with blood orange curd.
2. Whisk egg white and sugar until stiff peaks form.
3. Spoon or pipe meringue over the curd.
4. Broil for 1-2 minutes, or until meringue is lightly browned.
5. Sprinkle pomegranate seeds over the meringue.

Meal Prep Tips

• Make the blood orange curd several days in advance and store it in the refrigerator. This allows the flavors to meld.
• Meringue is best when freshly made because it can lose its volume and texture if stored for too long. Whisk the egg whites and sugar to stiff peaks just before you plan to assemble and broil the tarts.
• Purchasing quality premade mini tart shells removes the need to make the crust from scratch. Store the tart shells in an airtight container at room temp until you are ready to use.

9. Double Chocolate Zucchini Bread

This bread is moist and rich with a double chocolate flavor, and the zucchini adds subtle sweetness and moisture. Zucchini provides vitamins and fiber, and dark chocolate offers antioxidants. This is a great dessert for those who enjoy chocolatey treats with hidden veggies.

Ingredients

• 1/4 cup grated zucchini
• 1/4 cup whole wheat flour
• 2 tablespoons cocoa powder
• 1 tablespoon maple syrup
• 1 tablespoon dark chocolate chips
• 1/2 teaspoon baking powder

Instructions

1. Preheat oven to 350°F (175°C).
2. Squeeze excess moisture from grated zucchini.
3. Combine whole wheat flour, cocoa powder, and baking powder in a bowl.
4. Add zucchini, maple syrup, and chocolate chips.
5. Pour the mixture into a small baking dish.
6. Bake for 20-25 minutes.

Meal Prep Tips

• Grate the zucchini using a box grater or food processor. Place the grated zucchini in a colander and squeeze out excess moisture using your hands or a clean cloth. Store the squeezed zucchini in a sealed container in the refrigerator for up to 3 days. 
• Combine the whole wheat flour, cocoa powder, and baking powder in a bowl. Store this mixture in an airtight container or zip-top bag at room temperature. This pre-mixed blend simplifies the baking process.
• Wrap each portion tightly in plastic wrap or foil, then place them in a freezer-safe bag or container. These frozen slices can be thawed at room temperature or in the refrigerator for a quick and convenient dessert.

10. Carrot Cake Cookies

Need a way to enjoy a classic dessert with added nutritional value? These cookies capture the warm, spiced flavors of carrot cake in a convenient, handheld form. Carrots are rich in beta-carotene, and the spices like cinnamon and nutmeg offer anti-inflammatory benefits.

Ingredients

• 1/4 cup grated carrots
• 1/4 cup whole wheat flour
• 1 tablespoon rolled oats.
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• 1 tablespoon raisins

Instructions

1. Preheat oven to 350°F (175°C).
2. Combine grated carrots, whole wheat flour, rolled oats, maple syrup, cinnamon, and raisins in a bowl.
3. Form the mixture into small cookies.
4. Place cookies on a baking sheet.
5. Bake for 12-15 minutes, or until golden brown.

Meal Prep Tips

• Place the grated carrots in a sealed container or zip-top bag lined with a paper towel to absorb excess moisture. They can be stored in the refrigerator for up to 3 days, making it easy to add them to your cookie batter when you’re ready to bake.
• Combine the whole wheat flour, cinnamon, and baking powder in a bowl. Store this mixture in an airtight container or zip-top bag at room temperature.
• After mixing the cookie dough, form it into individual balls and place them on a parchment-lined baking sheet. Freeze them until solid, then transfer them to a freezer-safe bag or container.

Conclusion

So there you have it, ten delectable and nutritious desserts perfect for meal prepping. By incorporating these treats into your weekly plan, you’ll satisfy your sweet cravings, save time, and make healthier choices throughout the week. So indulge in these guilt-free desserts and enjoy the sweetness of a well-planned week! Happy meal prepping!