Healthy desserts: smoothie popsicles and baked peaches

Published January 2026 | 5 min read
Expert contributor: Gabby Zammit, accredited practising dietitian and HCF Health Coach
Words by Tegan Forder

Love sweets but watching your sugar intake? Try these tips and recipes for healthy desserts.

A piece of chocolate, a late-night dessert or an ice cream when it’s hot – many of us enjoy a sweet treat from time to time. But with Western diets containing a lot of processed foods and drinks, our sugar consumption can add up.

Accredited practising dietitian and HCF Health Coach Gabby Zammit shares how you can make smarter food choices and swaps so you can still enjoy a sweet afternoon snack or a healthy dessert after dinner.

Watch for sugar traps

While sugar is obvious in chocolates, lollies, biscuits and soft drinks, it’s hidden in foods like muesli and energy bars, some yoghurts, fruit juices, low-fat desserts and store-bought smoothies.

Gabby suggests checking the nutritional panel for 'sugars' so you know what you’re eating.

“Sugars can be listed under different names on ingredients lists, like glucose, fructose, maltose, caramel, honey, agave or syrup,” says Gabby.

She says it's also important to look out for claims such as 'no added sugar' on products like fruit juice, because they can still contain high amounts of naturally occurring sugars.

As a general guide, Gabby recommends trying to choose foods with less than 15g of sugar per 100g.

What to keep in mind if you have pre-diabetes or type 2 diabetes

Pre-diabetes or type 2 diabetes occurs when blood glucose levels are higher than normal. Over time, this can damage blood vessels and nerves, leading to serious long-term health complications.

“All carbohydrate-rich foods break down into sugar in the blood, but refined sugars cause rapid spikes in blood glucose,” says Gabby.

If you’re living with pre-diabetes or type 2 diabetes, she recommends limiting refined sugars and moderating overall carbohydrate intake – so, cutting back on desserts and foods like muffins, cakes, pastries, chocolate and sweetened drinks.

Eating a healthy diet can help keep blood glucose levels within your target range, which reduces the risk of developing diabetes-related complications.

Choose snacks that are low in refined sugars and contain protein, fibre and healthy fats. These nutrients slow sugar absorption and reduce blood glucose spikes.

If you have type 2 diabetes and would like help to manage your nutrition, The COACH Program^® is a 4- to 6-month phone-coaching support program provided at no extra cost for eligible members^* with heart conditions or diabetes that can help improve your health.

Healthy dessert and snack alternatives

To make healthier snacking easier, Gabby offers a range of smart swaps and ideas you can use every day.

Satisfy your sweet tooth with fruit 

• Use berries, banana, apple purée and dates in small amounts for baking.
• Combine strawberries with yoghurt, water and chia seeds for a smoothie.
• Eat stewed or fresh fruit and yoghurt with cinnamon.
• Freeze berries or mango for a cold treat or to make ice blocks.
• Snack on apple slices with natural peanut butter (no added sugar).

Use sugar substitutes

When baking, you can usually cut the amount of sugar you use by a third without it affecting the taste. If you do want to use a substitute, try stevia, allulose or monk fruit, which are generally available at supermarkets or health food stores.

“These sweeteners contain no energy [kilojoules] and don't raise your blood sugar levels,” says Gabby. “It’s best to limit artificial sweeteners like aspartame, as evidence suggests regular consumption may have negative long-term health effects. Sugar alcohols like xylitol, sorbitol and maltitol should also be limited as they can cause gastrointestinal issues.”

Choose low-sugar desserts and snacks

Satisfy your sweet craving with a healthier alternative like:

• bliss balls made with nuts and oats
• nuts coated in dark chocolate
• chia pudding
• fruit-free muesli bars
• homemade chai tea latte.

Stock up on healthier recipe ingredients

Handy items for making low-sugar desserts and snacks include:

• fresh and frozen fruit
• Greek yoghurt
• natural peanut butter
• dark chocolate (80%+ cocoa)
• cinnamon and vanilla.

Looking for nutritious and diabetic-friendly dessert recipes? Here are two delicious options to try.

Coconut yoghurt and peach smoothie popsicles

Add a cool, fruity twist to your day with this refreshing snack from Nabula El Mourid’s The Weekly Grocery Shop.

Prep time: 20 minutes
Freezing time: 4.5 hours
Serves: 8

Ingredients

• 400g unflavoured coconut yoghurt
• 1 tsp vanilla extract
• 410g tinned peach slices in juice, drained (see Tip)
• 45g (¼ cup) dried apricots, chopped
• 80g (¼ cup) peach or apricot jam
• 8 wooden popsicle sticks
• 150g white chocolate
• 1 tbsp coconut oil

Method

1. Use a food processor to blend the yoghurt and vanilla extract with the drained peach slices until smooth. Fold in the dried apricots.
2. Spoon half of the mixture into ice popsicle moulds, filling each halfway. Add a small spoonful of jam to each mould, swirling it gently with a skewer or spoon.
3. Top with the remaining yoghurt and peach mixture.
4. Insert the sticks and freeze for at least 4 hours, or until completely solid.
5. Once the popsicles are frozen, melt the white chocolate by placing it in a microwave-safe bowl, heat for 20 seconds, then stir. Repeat until the chocolate has melted, then add the coconut oil and stir until well combined.
6. Unmould the popsicles and drizzle each one with the white chocolate mixture before placing them on a tray lined with baking paper.
7. Return to the freezer for a final 30 minutes to set the chocolate.
8. Once the chocolate has set, store the popsicles in reusable ziplock bags or an airtight container in the freezer for up to 2 weeks.

Tip: Substitute the tinned peaches with fresh or frozen peaches if preferred.

Baked peaches

Topped with creamy yoghurt, a sprinkle of cinnamon and toasted almonds for crunch, this dish from Christian Petracca On Trac is a wholesome treat that feels indulgent while still being nutritious.

Prep time: 5 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

• 80ml (⅓ cup) maple syrup or honey
• ½ tsp natural vanilla essence
• Juice of ½ orange
• 4 ripe peaches, halved and pitted (see Tip)

To serve

• 250g (1 cup) plain Greek-style yoghurt
• ½ tsp ground cinnamon
• 12 roasted almonds, roughly chopped
• Thyme leaves (optional), to garnish

Method

1. Preheat the oven to 200°C.
2. Heat an ovenproof frying pan over a medium heat, then add the maple syrup or honey, vanilla and orange juice. Stir gently to combine.
3. Add the peach halves to the pan, cut side down, and toss gently to coat with the mixture.
4. Transfer the pan to the oven and bake for 15 minutes, or until the peaches are tender, basting the peaches with the pan juices halfway through.
5. Once the peaches are done, remove the pan from the oven and cool for a few minutes.
6. Serve the peaches, cut side up, on serving plates. Top each half with a generous dollop of yoghurt, a pinch of cinnamon, roasted almonds, thyme leaves (if using) and any syrup left in the pan.

Tip: Fresh plums may also be used when they’re in season instead of peaches. For added flavour, tuck a few star anise into the plums before cooking.

Discover more recipes and nutrition advice

Want more snack and meal ideas? Eligible members can get free access or save on the evidence-based CSIRO Total Wellbeing Diet^{^}. Created by Australia’s national science agency, it combines a high-protein, low-GI eating plan with exercise and proven weight management tools to help improve habits and create lifelong positive behaviours.