130+ Easy No Sugar Recipes & Meals for Weight Loss and Health

Cutting sugar sounds simple, but it can feel impossible when those cravings hit hard. In this article, I share 130+ practical, no-sugar recipes and meal ideas to help you stay on track with weight loss and wellness without feeling deprived. You might be surprised by just how satisfying (and easy) these options can be. Keep reading to find your new favorites.

130+ No Sugar Recipes and Meal Ideas for Weight Loss and Wellness

Here are healthy breakfasts, lunches, dinners, and snacks that do not have added sugar. Some have naturally occurring sugar, like what is found in fruit, grains, and dairy.

All the ideas are suitable for diabetics and individuals with health conditions, but please consult with your doctor or a healthcare professional to confirm.

Breakfasts Without Sugar

I’ve found that when I start my day with sweets, I crave sweets all day long. Check out these delicious options to start your day right without added sweet stuff.

1. Eggs with sweet peppers
2. Scrambled eggs
3. Three-Ingredient Egg Bites
4. Egg casserole with lots of veggies
5. The Holy Mess Cheesy Egg Frittata
6. Cottage Cheese and Fruit Parfait
7. Eggs, toast, and grapes (note: check bread for added sugar)
8. Tofu scramble with garlic powder and turmeric, can add chives and leftover diced veggies
9. Oatmeal with flaxseed, chia seeds, and blueberries
10. Protein oatmeal with shredded zucchini and sliced almonds
11. Plain Greek yogurt
12. Unsweetened plain Greek yogurt with berries and pecans
13. Avocado toast with an egg
14. Banana pancakes (two ingredients)
15. Egg, cottage cheese, spinach bake
16. Grilled polenta slices with eggs
17. Smoked salmon and avocado on whole grain crispbread (check for no added sugar)
18. Savory Cottage Cheese Bowl: cottage cheese, diced tomatoes, cucumbers, and everything bagel seasoning
19. Low-carb tortillas with a protein like chicken, lean bacon, or eggs (note: tortillas without sugar)
20. Fat-free yogurt with fruit
21. Shredded wheat cereal
22. Grape Nuts cereal
23. Wheat or rice puff cereal
24. Ham and Egg Breakfast Cups: Ham or other deli meat with no added sugar
25. Bread pudding made with a serving of 4 slices whole wheat or light bread, 1 cup almond milk, 2 eggs, and 1 cup blueberries. Bake in the oven at 350 degrees until set. Serves 2.
26. Apple cheese “danish” – 1 slice of light bread topped with 1/4 cup fat-free cottage cheese, diced apple, and cinnamon. Toast or microwave until warm and melty.
27. Old-fashioned oatmeal with apple and frozen blueberries. (You can meal prep a large batch then reheat in the morning.)
28. 2-Ingredient Dough made into bagels, bread, or biscuits.
29. Cottage cheese scrambled into eggs with spinach, Parmesan cheese, and Italian seasoning
30. Chickpea Banana Muffins
31. Veggie Egg Mug

Grab these mid-day meals when you are busy, and feel good knowing they don’t have added sugar.

1. Big green tossed salad with vinegar and olive oil
2. Green salad with tuna and chickpeas
3. Green salad with fresh veggies and beans
4. Green salad with chicken or shrimp, plus homemade dressing with olive oil and lemon and vinegar
5. Chef salad with greens, diced chicken, cucumber, and tomato. Serve with a no-sugar salad dressing
6. Burrito ground turkey bowl with lettuce and veggies
7. Taco bowl (Make sure chips don’t have added sugar)
8. Lunch meat, cheese, and pickle wrap (be sure deli meat is no sugar added)
9. Veggie roll-ups with leaf lettuce or spinach and turkey
10. Grilled turkey sandwich
11. Low-carb tortilla with almost any protein, like chicken, turkey, tuna, or eggs
12. Lentil salad
13. Shrimp stir fry with cauliflower rice, Asian style
14. Microwave pizza bowl (homemade or no-sugar-added sauce)
15. Sandwich (check bread for added sugar)
16. Tuna salad with lima beans
17. Tuna salad with lettuce, tomato, and onions on whole wheat or low-carb wrap
18. Keto-friendly or whole-wheat wrap with deli meat (watch for added sugar) and veggies
19. Chicken salad
20. Raw veggies and fruits
21. Stuffed bell peppers with cooked quinoa or brown rice, black beans, and diced veggies
22. Chickpea salad
23. Tuna white bean salad with olives, tomatoes, cucumber, chickpeas, balsamic vinegar, and olive oil
24. Zero-Point Cabbage Soup
25. Bean soup
26. Roasted Chicken Bowl: 1 cup diced, roasted chicken, 1 cup cooked sweet potato, cubed, 1 cup arugula, 2 Tbsp walnuts, and 1 serving crumbled goat cheese
27. Baked potato with grilled veggies
28. Salmon Salad in Lettuce Cups: Canned salmon, drained and mashed with avocado. Stir in diced red onion and cilantro. Spoon into lettuce cups.
29. Hard-boiled eggs
30. Canned tuna, drained, diced celery, and diced tomatoes, mixed together in a bowl
31. Red Lentil Crepes
32. Polenta Fries

No Sugar Dinner Recipes

Enjoy a hearty dinner that won’t derail your weight loss and wellness goals, as all these options are sugar-free.

1. Grilled meat and grilled veggies
2. Air fried salmon, baked sweet potato, steamed broccoli
3. Grilled or baked chicken, cooked brown rice, and mixed or roasted vegetables
4. Turkey meatballs, purchased or homemade zero point meatballs, no-sugar spaghetti sauce, served over cooked, shredded spaghetti squash
5. Turkey meatloaf with no-sugar-added ketchup
6. Shredded chicken breast, canned corn (no sugar added), steamed artichoke
7. Chicken breast in a slow cooker with salsa
8. Grilled pork chops, cooked brown rice, roasted green beans
9. Ground turkey casserole made with 1 pound cooked ground turkey, cubed sweet potatoes, cilantro, onion, and yellow pepper
10. Roasted sheet pan meal with chicken sausage (no sugar added) and veggies
11. Pork tenderloin, baked potato, roasted veggies
12. Salmon or shrimp, with cooked brown rice or quinoa
13. Chicken kebabs with peppers, onions, mushrooms
14. Enchiladas made with shredded chicken and with low-carb or whole wheat tortillas
15. Ground turkey tacos or taco avocados
16. Mexican beans and rice
17. Zucchini casserole
18. Easy Taco Cauliflower Rice Bowls
19. Chicken, Rice, and Artichoke Soup
20. Greek wedding soup using riced cauliflower and turkey meatballs cut small
21. Rotisserie chicken (no added sugar), potatoes baked in the microwave, bagged salad with no-sugar added salad dressing
22. Simple and easy: any grilled or roasted meat and two veggies
23. Baked pork chop, polenta, steamed veggies
24. Zero Point Turkey Chili

Enjoy these snacks without adding the calories and blood sugar spikes from added sugar.

1. Fresh fruit: strawberries, blueberries, blackberries, banana, apple, pineapple
2. Outshine bars or other fruit bars with only fruit as an ingredient
3. Berries and plain Greek yogurt
4. Popcorn
5. Pretzels (check for added sugar)
6. Cheese stick
7. Pickles (dill or no added sugar)
8. Meat rolled up with cheese in the middle
9. Celery sticks with peanut butter or cottage cheese
10. Apple, celery, or carrot sticks with organic or natural peanut butter
11. Cottage cheese and fruit
12. Edamame in pods, sprinkled with coarse sea salt
13. Roasted soy nuts
14. Nuts, like almonds, walnuts, pecans (watch portions)
15. Natural no-sugar peanut butter on plain rice cakes
16. Banana soufflé
17. Grilled pineapple
18. Tuna and crackers (check crackers for sugar)
19. Beef jerky with no added sugar
20. Greek yogurt with strawberries
21. Ham Roll-Ups: Cream cheese with asparagus or pickle, rolled in ham or deli meat with no added sugar
22. 100-calorie pack almonds or other nuts
23. The Holy Mess Cheesecake – does have sweetener
24. Ants on a Log: celery sticks with peanut butter and raisins
25. Salmon patties
26. Oatmeal Mug
27. Whipped cottage cheese (whip with a mixer or your blender) as a spread for toast or dip for crackers

Yes, you can still enjoy sweets! Check out these flavorful choices.

1. Frozen fruit
2. Two-Ingredient Oatmeal Cookies – add raisins if desired
3. Banana Nice Cream
4. Microwaved apple with cinnamon
5. Ricotta cheese mixed with berries and a sprinkle of chopped walnuts
6. Fruit smoothie (check ingredients, avoid added sugar)
7. Kozy Shack no sugar rice or tapioca pudding with banana slices and no-sugar Cool Whip
8. Alyssa’s oatmeal cookies (these have no sugar or sweetener)
9. Halo Top or Nick’s ice cream
10. Mug Cake made with a no-sugar-added cake mix
11. Ghirardelli 85% dark chocolate square (1–2 pieces, does contain a small amount of sugar)
12. Small no-sugar-added candy bar
13. Fudge bar (Healthy Choice, 100 calories)
14. Sugar-free ice cream
15. Baked pear with cinnamon and chopped pecans

Thank you to the women in The Holy Mess Weight Loss Membership, who shared many of these recipes and meal ideas during our July 2025 Cut the Sugar Challenge.

• Is sugar controlling your life?
• Do you feel powerless to stop once you start eating sweets?
• Are you addicted to sugar?

​Sweet Sacrifice​ is your step-by-step, Christ-centered guide to breaking sugar’s hold, without giving it up forever.

Over 30 intentional days, you’ll explore why sugar has such a pull, align your cravings with God’s truth, and create a healthy relationship with treats that lasts.

This ​printable journal​ combines Scripture, prayer, and science-backed strategies so you will:

• End sugar binges and emotional eating
• Enjoy dessert without guilt or loss of control
• Replace shame with God’s grace and lasting peace

Your 30-Day Journey Includes:

• Daily prompts and reflection questions
• Food lists, trackers, and action steps
• A one-week “Sweet Sacrifice” sugar break guided by faith and practical tools
• Reintroduction strategies to enjoy sugar in balance

You don’t have to be perfect, but you do have to start. Take your first step toward sugar freedom with Jesus by your side.

Get the Sweet Sacrifice Journal now.