5 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 four 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.

Conclusion

So there you have it, five 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!