Summer cravings are real, but so is the regret that often follows sugary indulgence. The great news is, you don’t have to choose between flavor and fitness. In this guide to summer desserts under 100 calories, you’ll find mouthwatering recipes that are light, hydrating, and easy to make. From frozen pops to fruity slushes, these treats help you stay cool, satisfied, and on track.
Table of Contents
Table of Contents
Chilled & Fruity Delights
These fresh, no-cook desserts let seasonal fruits shine. They’re hydrating, colorful, and perfect for hot afternoons when you want something naturally sweet and cooling.
1. Sparkling Watermelon Bites
Calories per serving: 40
Prep Time: 10 minutes
Quick Summary: Juicy watermelon cubes topped with lime and a fizzy splash of sparkling water.
Ingredients:
- 2 cups watermelon, cubed
- Juice of 1 lime
- 1 teaspoon honey or stevia
- Sparkling water
- Mint leaves for garnish
Instructions:
- Chill watermelon cubes in the fridge.
- Drizzle with lime juice and sweetener.
- Top with sparkling water and mint leaves. Serve cold.
Why it’s perfect: Hydrating, simple, and naturally sweet with a refreshing citrus twist.
2. Cucumber-Lime Mint Slush
Calories per serving: 35
Prep Time: 5 minutes
Quick Summary: Like a frozen spa drink in dessert form.
Ingredients:
- 1 cucumber, peeled
- Juice of 2 limes
- 1 cup ice
- 1 tablespoon mint leaves
- 1 teaspoon honey or sweetener
Instructions:
- Blend all ingredients until slushy.
- Serve in chilled glasses.
Why it’s perfect: Cools you from the inside out with ultra-light ingredients. Try pairing it with this blueberry lemon yogurt treat for a refreshing summer duo.
3. Tropical Fruit Salad with a Twist
Calories per serving: 90
Prep Time: 10 minutes
Quick Summary: A zesty mix of mango, pineapple, and kiwi with a spicy kick.
Ingredients:
- ½ cup pineapple
- ½ cup mango
- 1 kiwi, sliced
- Juice and zest of 1 lime
- Pinch of chili powder (optional)
Instructions:
- Toss fruits with lime juice, zest, and chili.
- Chill before serving.
Why it’s perfect: Juicy, vibrant, and wakes up your palate with every bite.
4. Honey-Lemon Kiwi Slices
Calories per serving: 50
Prep Time: 5 minutes
Quick Summary: Simple, sweet-tart kiwi slices dressed in lemon and honey.
Ingredients:
- 2 kiwis, peeled and sliced
- 1 teaspoon honey
- 1 teaspoon lemon juice
Instructions:
- Layer kiwi slices on a plate.
- Drizzle with lemon juice and honey. Chill and serve.
Why it’s perfect: Packed with vitamin C and bright flavor.
Quick No-Bake Wonders
These desserts are all about ease. You won’t need an oven, just a few minutes and a handful of simple ingredients. They’re light, quick, and perfectly suited for lazy summer afternoons.
5. Vanilla Chia Pudding with Berries
Calories per serving: 95
Prep Time: 5 minutes, plus chill time
Quick Summary: A creamy chia pudding layered with juicy berries.
Ingredients:
- 1 tablespoon chia seeds
- ½ cup unsweetened almond milk
- ½ teaspoon vanilla extract
- ½ teaspoon honey or stevia
- ¼ cup fresh berries
Instructions:
- Stir chia seeds, almond milk, vanilla, and sweetener in a small bowl.
- Let sit for 5 minutes, stir again, then cover and refrigerate for 2 hours or overnight.
- Top with berries just before serving.
Why it’s perfect: High in fiber and protein, this pudding is refreshing and satisfying. For a fruity twist, try these strawberry frozen yogurt bites that also fit perfectly into a low-calorie plan.
6. Creamy Coconut Yogurt Cups
Calories per serving: 80
Prep Time: 3 minutes
Quick Summary: Smooth and creamy with a tropical touch.
Ingredients:
- ½ cup plain Greek yogurt
- 1 tablespoon coconut milk
- 1 teaspoon unsweetened shredded coconut
Instructions:
- Mix the yogurt and coconut milk until creamy.
- Spoon into a serving cup and sprinkle with shredded coconut.
- Chill before serving.
Why it’s perfect: Cool and lightly sweet, this treat feels indulgent without the calories.
7. Almond Butter Banana Bites
Calories per serving (2 bites): 95
Prep Time: 5 minutes
Quick Summary: Naturally sweet banana sandwiches with a creamy almond filling.
Ingredients:
- 1 ripe banana, sliced into rounds
- 1 tablespoon almond butter
- Pinch of sea salt
Instructions:
- Spread almond butter between two banana slices to make a mini sandwich.
- Repeat until all slices are used.
- Sprinkle with sea salt. Chill or freeze before serving.
Why it’s perfect: A quick source of natural energy and potassium, ideal for midday snacking.
8. Chocolate-Dipped Strawberry Halves
Calories per serving (4 halves): 90
Prep Time: 10 minutes
Quick Summary: Strawberries with a touch of melted dark chocolate.
Ingredients:
- 4 large strawberries, halved
- 1 tablespoon dark chocolate chips
- ½ teaspoon coconut oil
Instructions:
- Melt chocolate chips with coconut oil in a microwave-safe bowl.
- Stir until smooth, then dip or drizzle over strawberry halves.
- Place on parchment and refrigerate until the chocolate firms.
Why it’s perfect: Sweet, light, and simple. If you’re looking for a frozen version, check out the lemon raspberry frozen yogurt bites for another refreshing idea.
Single-Serving Sensations
These desserts are perfectly portioned, which means no temptation to overdo it. Each one is satisfying on its own, with just enough sweetness to keep cravings at bay.
9. Lemon-Lime Cloud Cups
Calories per serving: 85
Prep Time: 10 minutes
Quick Summary: A zesty, whipped Greek yogurt mousse that feels light as air.
Ingredients:
- ⅓ cup plain nonfat Greek yogurt
- 1 teaspoon lemon zest
- 1 teaspoon lime juice
- ½ teaspoon honey or sweetener
- 1 tablespoon light whipped topping (optional)
Instructions:
- Stir yogurt, lemon zest, lime juice, and sweetener until smooth.
- Fold in whipped topping if using.
- Spoon into a cup and chill before serving.
Why it’s perfect: Creamy, citrusy, and cool. For more lemony goodness, the creamy lemon herb pasta could pair as a light main for a balanced summer meal.
10. Peach Cottage Cheese Bowls
Calories per serving: 90
Prep Time: 3 minutes
Quick Summary: Fresh diced peach over protein-rich cottage cheese with a dash of cinnamon.
Ingredients:
- ½ cup low-fat cottage cheese
- ½ small peach, diced
- Sprinkle of ground cinnamon
Instructions:
- Scoop cottage cheese into a small bowl.
- Add diced peach and a light sprinkle of cinnamon.
- Serve immediately or chill for later.
Why it’s perfect: Packed with protein, this dessert is a smart choice after a summer workout.
11. Frozen Yogurt Berry Bark
Calories per serving: 95
Prep Time: 5 minutes plus freeze time
Quick Summary: A frozen slab of yogurt topped with fruit and crunch, broken into easy pieces.
Ingredients:
- ½ cup plain Greek yogurt
- ¼ cup fresh or frozen mixed berries
- ½ teaspoon honey or maple syrup
- 1 teaspoon chopped almonds or granola
Instructions:
- Spread yogurt in a thin layer on parchment paper.
- Top with berries, sweetener, and almonds.
- Freeze for at least 2 hours, then break into bark.
Why it’s perfect: Easy to make and stores well in the freezer. Try these frozen yogurt snacks for kids for more family-friendly options.
12. Mini Mango Mousse Pots
Calories per serving: 100
Prep Time: 10 minutes
Quick Summary: Ripe mango blended into a light, creamy dessert.
Ingredients:
- ½ cup diced mango
- ¼ cup nonfat Greek yogurt
- 1 teaspoon lemon juice
Instructions:
- Blend mango, yogurt, and lemon juice until smooth.
- Spoon into a small ramekin or cup.
- Chill before serving.
Why it’s perfect: Mango brings tropical sweetness with no added sugar.
Frozens and Pops
When the summer heat peaks, frozen desserts become the ultimate cool-down. These frozen treats are sweet, satisfying, and won’t derail your day. They’re perfect for kids, poolside snacks, or guilt-free late-night cravings.
13. Berry Bliss Yogurt Pops
Calories per serving: 90
Prep Time: 5 minutes
Freeze Time: 4 hours
Quick Summary: Mixed berries and yogurt come together in a creamy frozen pop.
Ingredients:
- ½ cup plain Greek yogurt
- ½ cup mixed berries
- 1 teaspoon honey or maple syrup
- ½ teaspoon vanilla extract
Instructions:
- Blend all ingredients until smooth.
- Pour into popsicle molds.
- Freeze for 4 hours or until solid.
Why it’s perfect: These pops are refreshing and packed with antioxidants. For more ideas, check out these frozen snacks for hot days that keep things light and satisfying.
Print
Berry Bliss Yogurt Pops (Only 90 Calories!)
- Total Time: 4 hours
- Yield: 4 pops
- Diet: Low Calorie
Description
A refreshing, no-bake berry yogurt popsicle under 100 calories. Perfect for summer snacking or post-workout cool-downs.
Ingredients
½ cup plain Greek yogurt
½ cup mixed berries
1 tsp honey or maple syrup
½ tsp vanilla extract
Instructions
1. Blend all ingredients until smooth
2. Pour into popsicle molds
3. Freeze for at least 4 hours
4. Unmold and enjoy cold
Notes
Use coconut yogurt for a dairy-free version
Add granola before freezing for texture
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Dessert
- Method: Freeze
- Cuisine: American
14. Icy Pineapple Mint Cubes
Calories per serving (3 cubes): 30
Prep Time: 5 minutes
Freeze Time: 2 hours
Quick Summary: Frozen pineapple puree with fresh mint, ready to snack or drop into sparkling water.
Ingredients:
- 1 cup fresh pineapple chunks
- 1 tablespoon mint leaves
- Juice of ½ lime
Instructions:
- Blend everything until smooth.
- Pour into ice cube trays.
- Freeze until solid.
Why it’s perfect: A hydrating snack with tropical flair that doubles as a drink enhancer.
15. Raspberry Lemonade Ice Pops
Calories per serving: 95
Prep Time: 10 minutes
Freeze Time: 4 hours
Quick Summary: Tart lemonade and sweet raspberries frozen into juicy ice pops.
Ingredients:
- ½ cup raspberries
- ½ cup water
- Juice of 1 lemon
- 1 teaspoon honey or stevia
Instructions:
- Blend everything until smooth.
- Strain if preferred.
- Pour into popsicle molds and freeze until solid.
Why it’s perfect: Tangy, sweet, and naturally hydrating. You can also explore other refreshing bite-sized ideas like these chocolate dipped frozen yogurt bites.
FAQ
What sweets are under 100 calories?
There are many naturally sweet treats you can enjoy without going over 100 calories. Think fresh fruit salads, yogurt parfaits, chia puddings, and homemade popsicles. These options use real ingredients like berries, citrus, and Greek yogurt to deliver satisfying flavor without added sugar or guilt.
What is the lowest calorie dessert you can eat?
Some of the lightest desserts include cucumber-lime slushes, pineapple mint cubes, and kiwi slices with lemon. These options are often under 50 calories and still feel indulgent because of their fresh, cooling taste.
Which dessert has the lowest calories?
Among the recipes shared here, the cucumber-lime mint slush and icy pineapple mint cubes come in with the fewest calories, just 30 to 35 per serving. They’re made mostly from water-rich fruits and vegetables, which help hydrate and fill you up without adding much to your daily count.
What will fill me up for 100 calories?
Look for combinations of fiber and protein, such as chia pudding with fruit or cottage cheese with fresh peach. These provide staying power and help keep your appetite in check while staying light and refreshing.
Conclusion
Dessert doesn’t have to be a guilty pleasure, especially in summer. With a little creativity and the right ingredients, you can enjoy a variety of sweet, refreshing, and colorful treats that stay under 100 calories. These recipes prove that eating light can still feel indulgent and joyful. Whether you’re hosting a summer gathering or just treating yourself after a long day, there’s something here that fits perfectly.
Try one this week and see how good healthy can taste. If you’re looking for more cool ideas, take a look at the mango yogurt smoothie bowl or these healthy yogurt parfait cups for light meals and snacks to pair with your dessert.
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