Gluten-Free, Dairy-Free, Sugar-Free Desserts (GAPS, Paleo)
Last Updated on March 18, 2026 by Kayla Ruetten
Sweet treats can nourish our bodies, rather than deplete them, when we are mindful of the ingredients. When our family transitioned to whole foods eating, we did a lot of experimenting in the kitchen. We found many ways to create delicious desserts that are sugar-free, gluten-free, dairy-free and have healthy fats rather than vegetable oils. Not only are these sweet treats very satiating to the taste buds, but they feel so satisfying to our bodies! When we use ingredients high in minerals, vitamins and nutrients, we can have our cake and eat it too!
Favorite Gluten-Free, Dairy-Free, Sugar-Free Desserts
Our whole family has enjoyed each of these desserts on many occasions. I love how simple and easy they are to make. Having a few bulk ingredients on hand, such as raw honey and healthy fats, can be really helpful for whipping together a dessert. While some of these recipes may contain dairy, such as butter, the recipe notes indicate dairy-free substitutions, such as coconut oil, avocado oil, lard, etc. For more information how our family cured our dairy intolerances, see this post.
- 1 Pan Skillet Monster Cookie – A delicious, gut healthier cookie is a reason to celebrate. This healthy skillet monster cookie is gooey, soft, and a perfect chocolatey dessert. Using only honey for the sweetener, this gluten free treat comes together using just one pan to mix and bake- no extra dishes. Finding a one-dish, sugar-free, gluten free cookie the whole family loves is one of the best kinds of mom wins around here.
2. Chocolate Peanut Butter Layer Bars – Enjoy healthy, no-bake “paleo” chocolate peanut butter bars. These bars are sugar, dairy, and gluten-free. With only 5 ingredients, this yummy dessert can be whipped up in less than 10 minutes. If you are peanut butter free, you can sub another nut butter and still have a creamy, sweet, delicious treat.
3. 3 Ingredient Chocolate Fudge – This healthy fudge recipe with only 3 ingredients can be prepared in 5 minutes. It satisfies an intense chocolate craving (which can sometimes be due to magnesium deficiency!). This fudge is a perfect holiday or party treat.
4. Cookie Dough – These delicious paleo cookie dough balls can be eaten raw or baked. While I love them baked, our kids enjoy them best “raw” and straight from the freezer. This cookie dough freezes and thaws well, and we regularly have a stash of these cookies in the freezer. This recipe is so easy to make, that our 7 year old is generally exclusively in charge of making them. She loves to taste test along the way, of course ;). With only 4 ingredients, we can whip these up as a fast snack, treat, GAPS dessert, or traveling breakfast option. This paleo cookie dough is high in protein and healthy fats. See recipe notes for a dairy-free option as well.
5. Healthy Marshmallow Recipe – If you enjoy marshmallow fluff, just lick this right off the spoon! We often eat the marshmallow fluff fresh before pouring the “batter” into a 9×13 pan. If we can wait long enough, we cut the marshmallows into squares for roasting or eating “raw”.
6. Vanilla Bean Blondies (Brownie alternative) – Blondies are kind of a mix between a cookie and cake, much like a chewy brownie. Blondies are distinguished with a vanilla and browned butter flavor, rather than chocolate. I can’t believe this dessert contains BEANS. Yet, these blondies taste like a traditional chewy, soft, and sweet cookie bar. I call this recipe “Paleo-ish”, because white navy beans are not strictly Paleo. However, they are allowed on the GAPS protocol.
7. Paleo Apple Crisp – The “crisp” or “crumble” topping on this paleo apple crisp recipe is a blend of nuts, seeds, and dried fruits, rather than oats. And a generous amount of fat and honey -yum! One thing I love about this recipe is you can use any nuts, seeds, or dried fruits you have on hand! Some of our favorite combinations are walnuts, pecans, cashews, pumpkin seeds, and raisins.
8. Chocolate Caramel Mounds Bars – Simple and easy to make, these healthy homemade mounds bars are a delightful combination of gooey, crunchy, creamy, and sweet. They are also packed with nutrients and healthy fats. The ingredients in these mounds bars give a boost of energy and minerals and will quickly become one of your go-to wholesome desserts! This dessert freezes well, so it is a great make-ahead option to pull out for a special occasion or a weekend treat to have with family.
9. 3 Ingredient kefir smoothies – Probiotics are so important to our gut and immune system health. We aim to consume cultured foods daily in our home. Fermented carrots, kombucha, or (lactose-free) milk kefir are our daily favorites. They provide delicious side dishes that add variety, tang, saltiness, crunch, color, or a sweet dessert like a smoothie. If you are new to probiotics, or introducing them to kids, smoothies are always a fan favorite.
10. Paleo Chocolate and Vanilla Cake – This is our go-to party and celebration cake! Our kids love making this into a tiered cake, cup cakes, or just a 9×13 pan. And then adding a ton of frosting, of course. I love this one because it is so high in protein (24 eggs!) and healthy fats. I do not feel badly on celebration days if we skip a meal and eat this instead!
11. Probiotic Pumpkin Pie Smoothie – This creamy probiotic pumpkin pie smoothie is packed with brain healthy fats and will satisfy any craving without the crash or guilt of unhealthy ingredients. This GAPS diet smoothie is perfect for dessert, breakfast, or just a satisfying snack. Our kids have been making this recipe almost every day this week!
See more of our favorite desserts here! We would love for you to bookmark this post and let me know which recipes are your favorites- let me know below!
Resources
Posts
How to Start an Ancestral Diet (without Overwhelm)
High Mineral Foods
How To Cure A Dairy Allergy or Sensitivity With the GAPS Diet
Healthy Fudge Recipe – 3 Ingredients! (GAPS, Paleo, Sugar-Free)
Healthy Marshmallow Recipe (GAPS, Paleo, Vegan, Sugar-Free)
Bean Blondies Dessert Recipe (GAPS, Vegan, Paleo-ish)
Paleo Apple Crisp Recipe (GAPS, Gluten-Free, Sugar-Free)
Grain & Sugar-Free Blueberry Muffins
GAPS Diet Milk Kefir Ice Cream
3 Ingredient Fermented Milk Kefir & GAPS Yogurt Smoothies
How to Make Fermented Carrots (That Picky Eaters Love!)
How to Make Milk Kefir?
Paleo Chocolate & Vanilla Cake – GAPS Approved
Healthy Probiotic Pumpkin Pie Smoothie
How to Start the GAPS Introduction Diet
GAPS Diet Desserts
GAPS Diet Breakfast
How to Make GAPS Diet Pancakes in the Oven
Foods Allowed on the GAPS Diet
Shop This Post
- raw honey
- coconut oil
- avocado oil
- lard
- ice cream maker
- 9×13 pan
- silicone molds
- cacao powder
- vegan marshmallows
- grass fed beef gelatin
- real vanilla extract
- sea salt
- coconut flour
- dried navy beans
- organic walnuts
- organic pecans
- raw cashews
- organic pumpkin seeds
- organic raisins
- organic cinnamon
- kefir grains
- pumpkin puree
- ground ginger
- cloves
- ghee
- duck fat
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This is so helpful! Thanks for pulling these together. We aren’t exactly on GAPS anymore, but still pretty close. It gets more tempting to stray around the holidays, but I’m trying to keep us on a decent rack and still have festive foods.
I love homemade marshmallows. Such a delicious , easy treat! Thank you for sharing.
Who would have thought that sugar free, gluten free and dairy free could look so yummy and enticing. It’s great to have options that are delicious if you can’t eat the common fare goodies. I’ll have to save that Blondies recipe for sure!
This is a great list for those with gut issues! Thanks for sharing
I’m excited to try the chocolate fudge recipe. That sounds so good!
Wow..several recipes here I need to try. I’m always on the look out for low glycemic/aip recipes!