21 No-Added-Sugar Recipes I Used During My 30-Day Detox (2024)

    You don't need to add sugar to make a meal taste good!

    by Arielle CalderonBuzzFeed Staff
    21 No-Added-Sugar Recipes I Used During My 30-Day Detox (2)

    Jenny Chang / BuzzFeed

    Hi! I'm Arielle, and over the course of 30 days, I did a sugar detox. That means no added sugar, no fake sugars, no honey, no agave, no stevia, and no artificial sweeteners.

    You can read all about my detox here. You can also read my full food diary here.

    Here are some of my favorite recipes from the experiment.

    I had to make some adjustments, but overall, they only include natural sugar (like, the kind that naturally occurs in fruit and dairy). Enjoy!

    1. 2-Ingredient Pancakes

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    Yes, only two ingredients! All you need is one banana and two eggs, and whichever toppings your heart desires. I went with pomegranate seeds and peanut butter (check the label to make sure it only contains natural sugar!). Recipe here.

    2. Sweet Potato Breakfast Hash

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    This was SO good that I made it several times throughout the detox. I also love spicy food, so the jalapeño was a great touch. Recipe here.

    3. Egg, Spinach, and Mushroom Quesadillas

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    Breakfast quesadillas should always be on your menu. Just make sure to read the ingredient list when shopping for the wrap to make sure there's no added sugar. Recipe here.

    4. Egg-in-the-Hole Reinvented

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    Oh man, the chopped date on this was plenty sweet, and it complemented the egg and squash so well. This is definitely one of my new favorites! Also, the recipe suggests maple syrup if desired, but I obviously avoided that for the purposes of the challenge. Recipe here.

    5. Sweet Potato Toast

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    Seems weird, but it's so good. I used a toaster oven and toasted each side twice. Recipe here.

    6. Healthy Egg White Breakfast Cups

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    So much protein! And you can put any toppings you want. I went with spinach, mushrooms, and cheese. Recipe here.

    7. Acorn Squash Breakfast Bowl

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    This was super easy to make and I was full for nearly five hours. I used plain non-fat Greek yogurt and chose to top with peanut butter, slivered almonds, and blueberries. Recipe here.

    8. Grilled Cheese with Brussels Sprouts, Apple, and Havarti

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    OMG, this grilled cheese was BOMB. I didn't have Havarti cheese, so I used shredded mozzarella instead. It was amazing! And for bread, I used Ezekiel, which has no added sugar. Recipe via the Skinnytaste: Fast and Slow book.

    9. Cilantro Lime Cauliflower Rice

    21 No-Added-Sugar Recipes I Used During My 30-Day Detox (12)

    Arielle Calderon / Via Instagram: @ariellesays

    A low-carb option with a ton of vegetables! I added corn, black beans, red peppers, lime yogurt sauce (plain nonfat Greek yogurt, lime juice, minced garlic, salt, and pepper), and avocado to add some fat and protein. Recipe here.

    11. Coconut Lime Cauliflower Rice

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    I paired this with mango salsa (sliced mango, red pepper, red onion, jalapeño, cilantro, and lime juice) and avocado. Recipe here.

    12. Crab, Mango, and Avocado Tacos

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    I didn't have jicama for the shell, so I just used Trader Joe's reduced carb tortillas and baked them in the oven instead. Recipe here.

    13. Shaved Brussel Sprout Salad with Butternut Squash

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    The dressing wasn't compliant for my experiment, so I used Frank's Buffalo Sauce instead because I put it on everything! Recipe here.

    14. Turkey, Pear, and Mozzarella Open-Faced Sandwich

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    So I actually made this at work, and it's pretty easy. Lightly toast two slices of bread, then top with mozzarella cheese, deli turkey, sliced pears, and more mozzarella, and put back in the toaster oven for a couple minutes.

    15. Baked Salmon with Mustard-Dill Sauce

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    Trying to find a mustard sauce without added sugar was an adventure. I substituted Greek yogurt for sour cream and made sure to use a compliant dijon mustard brand. Recipe here.

    16. Chicken Sausage, Kale, and Spaghetti Squash Boats

    instagram.com / Via Instagram: @ariellesays

    The pine nuts on this was a great addition. Make sure to find a chicken sausage with no added sugar! I used Trader Joe's Spicy Italian Chicken Sausage. Recipe here.

    17. Jalapeño Turkey Burger

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    Honestly, nothing beats the guac and egg combo. Recipe here.

    18. Turkey Quinoa Zoodles

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    Fun fact: Sugar is in every single tomato sauce I looked at while on this journey. Making my own was actually very easy and tasted great, and I used it for several other dishes beyond this one! Recipe here.

    19. Instant Pot Faux Cauliflower Mashed Potatoes

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    Cauliflower is the new potato, y'all. I didn't even need the immersion blender for this mash, I just set the Instant Pot to a minute longer to soften it more. Recipe here.

    20. Spanish Cauliflower Rice

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    I was inspired by the cilantro lime cauliflower rice when making this side dish, and it paired well with some chicken fajitas! Recipe here.

    21. Greek Turkey Burger

    21 No-Added-Sugar Recipes I Used During My 30-Day Detox (24)

    Arielle Calderon / Via instagram.com

    This was by far one of my favorite dinners on this detox! I ended up using the combo of ingredients in other dishes like salads and spaghetti squash boats. I didn't even need the egg or breadcrumbs, the patty held itself together without it. Recipe here.

    If you want to continue following my weight-loss journey and healthy recipes, you can follow me on Instagram here.

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    FAQs

    What is the no sugar for 30 days challenge? ›

    The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense, whole foods that don't contain added sugars. Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat.

    What happens if you go 21 days without sugar? ›

    Plus, 21 days is plenty of time to feel the fantastic effects of life with less sugar. By the end of the challenge, you'll feel more ener- gized and less dependant on sugar. You might also notice less bloating and some weight loss.

    What happens if you stop eating sugar for 30 days? ›

    *Weight loss: Sugar is a major contributor to excess calorie intake. By eliminating it, you may experience weight loss, especially if you were consuming a significant amount of sugary foods and beverages. *Reduced cravings: Sugar can be addictive, and eliminating it from your diet can help reduce cravings over time.

    Can you eat potatoes on a 21 day sugar detox? ›

    Last, let's look for those nutrient dense starchy vegetables. Roasted sweet or white potatoes, baked potatoes, mashed (for level 1 and 2), and whole grains such as a ½ cup of steamed rice (for level 1). Fried rice is not a good option.

    What not to eat on a sugar detox? ›

    Limit or completely avoid consumption of foods such as baked goods, potatoes, white rice, white bread, instant oatmeal, and corn/ corn flakes. These food are considered to be high glycemic carbohydrates, which means that your body rapidly breaks them down and causes a spike in blood glucose levels.

    Can I eat fruit on a no sugar diet? ›

    Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from the diet is not a complete solution for weight loss.

    What does a sugar face look like? ›

    Here are the tell-tale signs on your face that sugar is the culprit aging your skin: The surface of your skin looks hard and shiny. Deep, crosshatch lines appear along your upper lip. Discoloration and hyperpigmentation mark your skin.

    What foods can I eat on a no sugar diet? ›

    What To Eat On A No-Sugar Diet? Vegetables, especially green ones, contain very little sugar, making them a great choice when you're hungry. Keto-friendly foods such as meats, fish, eggs, cheeses, avocados, and other foods high in protein and fat, are a great choice as well.

    Can I eat rice in a no sugar diet? ›

    In general, choose whole foods whenever you can. Processed foods tend to have added sugar, salt, and/or fat. Similarly, simple carbohydrates (such as white flour, white rice, and pasta) don't contain added sugar, but they do break down into sugar quickly in the body.

    What happens to your face when you stop eating sugar? ›

    You will look younger

    Studies show that those who reduce their sugar intake improve their complexion. Acne starts to diminish and collagen production increases, which can take years off of your complexion. Quitting sugar could be the cheapest skincare product you invest in.

    What sugar-free snacks can I eat? ›

    Best snacks for a no sugar diet.
    • Banana Oat Energy Bars. Grated carrots and apple combine with mashed banana, unsweetened applesauce, rolled oats, and chopped peanuts. ...
    • Quick Black Bean Hummus. ...
    • Gourmet Microwave Popcorn. ...
    • Hatch Chile Salsa. ...
    • Baked Tortilla Chips. ...
    • Guacamole. ...
    • Roasted Chickpeas. ...
    • Super Easy Hummus.
    Aug 30, 2021

    What should I eat if I have sugar withdrawal? ›

    Recommended Foods: A salad with a variety of veggies, legumes, and healthy fats. For lunch, keep up with the protein, fiber, and healthy fats combo. "The best way to detox from sugar is to make sure that you are consuming protein and healthy fats.

    What is the hardest day of a sugar detox? ›

    You may experience: Fatigue, cold- and flu-like symptoms, low blood sugar, or self doubt. Day 3 is the beginning of some of the hardest days for most folks! Your best bet: Realize that you are likely not experiencing a real cold or flu but the effects of detoxing from sugar.

    What to eat during a no sugar diet? ›

    What To Eat On A No-Sugar Diet? Vegetables, especially green ones, contain very little sugar, making them a great choice when you're hungry. Keto-friendly foods such as meats, fish, eggs, cheeses, avocados, and other foods high in protein and fat, are a great choice as well.

    What snacks can you eat during sugar detox? ›

    Some healthy snack options are fresh or dried fruits with nuts or nut butter; veggies with hummus or guacamole; popcorn with nutritional yeast; or oatmeal with almond milk and berries. Be prepared for some withdrawal symptoms in the first few days or weeks.

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