Gluten-Free, Dairy-Free, Sugar-Free Desserts (GAPS, Paleo)
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.
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.
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”.
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.
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.
Grain and Sugar Free Blueberry Muffins – These muffins come close in taste and texture to blueberry muffins made with wheat flour and refined sugar, but only contain nutritious ingredients. As a bonus, they freeze and thaw really well, maintaining their good taste and texture. This is a recipe I make in bulk so we can pull a few out during a busy week day to eat for breakfast or snacks.
Vanilla Ice Cream – Our family has been able to successfully introduce milk kefir and kefir cream, even with dairy sensitivities. Our kids love to make different variations of ice cream in this ice cream maker. See this post for more of the science behind this lactose-free super food.
3 Ingredient GAPS 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.
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!
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!
GAPS Pancakes – GAPS pancakes are very nourishing, high in protein, easy to digest, and a tasty treat to look forward to on Stage 3 of the GAPS Introduction Diet. For a complete list of foods allowed on the Full Gaps Diet, see this post. This pancake batter is quick and easy to whip up. Because pancakes are tedious to fry, I have found baking them in the oven is a great way to save a lot of time.
I 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
How to Make Milk Kefir?
3 Ingredient Fermented Milk Kefir & GAPS Yogurt Smoothies
How to Make Fermented Carrots (That Picky Eaters Love!)?
Healthy Homemade Paleo Chocolate and Vanilla Cake -GAPS Diet 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
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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!