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Phase 3 Dessert Recipes

Continue with Phase 1 Desserts and Phase 2 Desserts


Phase 3 dessert recipes include foods such as fruit juices, pure raw honey, pure maple syrup, dried fruit, etc. These foods are healthy, but they are higher on the glycemic index and higher in carbs than foods in the first two phases—so they should be eaten in moderation. See the Phase 3 Food List for complete list.


I do not recommend eating the no-sugar-added gelatins and puddings (Jell-O or other brands) because they contain aspartame; however, I do include recipes on my site that use, these because many people choose to eat them.

Pumpkin Desserts

Pumpkin Ricotta Dessert

Six servings.


1 can (15 ounce) pure pumpkin puree (not the pie filling mix)

1 1/2 cups low fat or part skim Ricotta cheese (1 15-oz carton equals 1 1/2 cups)

1/2 cup pure maple syrup*

1 teaspoon cinnamon

1/2 teaspoon ginger

1/4 teaspoon nutmeg

Toasted pecans, broken into pieces


Mix all ingredients, spoon into six dessert dishes, and chill. To serve, spoon into individual serving dishes and top each with a few toasted pecan halves.


*If desired, sugar-free maple syrup can be used instead, but the flavor will not be as good.

Pumpkin Pudding

Six servings. Original version from Libby's at www.verybestbaking.com. This is a low fat, no-sugar-added version.


1 pkg. (1-oz, 4-serving size) vanilla instant pudding and pie filling mix

1 can (12 oz) fat-free evaporated milk

1 can (15 oz) pure pumpkin (not pie filling mix)

1 teaspoon pumpkin pie spice*


Beat together pudding and milk. Refrigerate 5 minutes. Mix in pumpkin and spices. Put in six dessert dishes and refrigerate 10 minutes or longer before serving.


*Note: Instead of the pumpkin pie spice, you can substitute 1/2 tsp. cinnamon, 1/4 tsp. ginger, and 1/4 teaspoon nutmeg, and maybe a dash of cloves. Or just use 1 teaspoon cinnamon.


You can also add a couple of tablespoons of sugar-free maple or caramel syrup, if desired, for a slightly different flavor and a bit more sweetness.

Pumpkin Mousse

Six to eight servings.


8 oz. low fat or fat free cream cheese

1 can pumpkin (not the pumpkin pie filling)

1 to 2 teaspoons cinnamon

Additional spices to taste

     (choose ONE of the following combos, depending on your preference:

     1/2 teaspoon allspice plus 1/4 teaspoon nutmeg

     or 1 teaspoon ginger plus 1/2 teaspoon cloves

Sweetener (sugar substitute) of choice


Mix it all together with a fork until light. Now taste it and add as much sweetener as you prefer. Nice alternative to pumpkin pie and once again, no baking!

Crustless Pumpkin-Cheese Pie

From a SBD forum.


1 1/2 cups canned pumpkin

1 1/2 cups cottage cheese


Blend well in a blender. Pour into 9-inch glass pie plate sprayed with butter-flavored cooking spray. Bake at 350 degrees for 50 minutes or until custard has set. Cool and refrigerate.


To serve, cut into wedges and top with a dollop of yogurt.


Note: A can of pumpkin is about 2 cups. Could use the whole can and 2 cups cottage cheese and a larger-size pie plate. This recipe has no sweeteners, so if you want a sweet taste, you could try adding some Splenda, raw honey, maple syrup, or some other kind of sweetener.


Carol's Baked Pumpkin Pudding

Six servings. Recipe from Carol Williams.


For topping:

1 tablespoon granular Splenda

1/8 teaspoon pumpkin pie spice


1/2 cup ground almonds*

1/2 cup granular Splenda

1/2 teaspoon baking powder

1/2 teaspoon pumpkin pie spice

Dash salt

1/2 cup canned pumpkin (I used Libby's)

2 large eggs, beaten (or 1/2 cup Egg Beaters)

1 tablespoon water

1 tablespoon melted butter (you can use Benecol or some other trans fat free margarine)

1/2 cup hot water (for topping)


Preheat oven to 350 degrees F. In a small bowl, combine the sweetener & pie spice for topping, and set aside.


In another bowl, combine the ground almonds, Splenda, baking powder, pie spice, and salt; mix well. Stir in the pumpkin, eggs, 1 tablespoon water, and the melted margarine; mix well.


Spoon evenly into six 6-oz. custard cups (I used aluminum cupcake/muffin liners in a muffin pan). Sprinkle the reserved sweetener-spice mixture evenly over each cup. Spoon the 1/2 cup of hot water over the pudding cups, using 4 teaspoons on each cup.


Bake for 15 to 20 minutes or until center is set and firm to touch. Let stand 5 minutes before serving. Garnish with a dollop of fat-free Cool Whip or RediWhip.


*Note: Using sliced almonds, process in food processor, blender, or coffee grinder.

Pumpkin Chiffon

From a SBD forum.


2 1/2 cups cold skim milk

2 packages (4-serving size) sugar free, fat free vanilla instant pudding

1 can (15 oz.) solid pack pumpkin

1 teaspoon cinnamon

1 teaspoon ginger

1/4 teaspoon cloves


Beat milk and pudding mix for one minute, add pumpkin and spices and beat one minute or so longer.


Pour into dish, cover, and refrigerate for two hours or longer before serving.

Pumpkin Custard

Recipe S. John Ross, ©2002. John says: "Sadly, there's an entire industry devoted to providing unhealthy desserts and snacks to diabetics with a sweet tooth. "Sugar-Free" cookies are a common sight at supermarkets . . . But they have every bit as much carbohydrate (from flour, oats, and alternate-but-still-glycemic sweeteners), and nearly the same glycemic impact as ordinary cookies (sometimes more). They just don't use regular sugar, so it's legal to call them sugar-free. Many of these brands even carry the logo of the American Diabetes Association . . . But what they fail to mention is that any product can be so marked, provided they make a donation to the ADA. The mark doesn't indicate endorsement or a proper fit into a diabetic eating plan. Ignore the hype; read the stats. The only off-the-shelf dessert that's a genuine "no worries; eat all you like" affair is sugar-free Jell-O, which really is carbless, but especially around the holidays, it's nice to have an alternative. I'm a pumpkin-pie junkie, and created this delicious pumpkin custard to scratch that particular itch without spoiling the meal."


1 cup egg substitute (such as Egg Beaters)

2-1/2 cups granular Splenda (not from packets)

1 1/2 teaspoons ground cinnamon

1/2 teaspoons ground ginger

Pinch of ground cloves

1 teaspoon salt

2 15-oz cans solid pack pumpkin (Libby's is good)

2 cups soy milk (Silk brand is good)


Using an electric mixer, combine the ingredients in a large mixing bowl. Start with the eggs, work in the Splenda, spices, and salt; then next, the pumpkin and the soy milk (slowly) last. Pour it into a 2-quart glass pan. Bake in a preheated 450-degree oven for 15 minutes, then 60 minutes on 350, or until a knife comes out clean. Cool on a rack, then either serve warm, or refrigerate. Makes six fairly generous servings.


Why it Works: By skipping the pie crust and just doing the good part of the pumpkin pie, and by using diabetic-friendly substitutions for the fillers and sweeteners, I end up with a dessert where a serving comes in at just over 14 grams of carbohydrate (a single Fruit or Bread exchange!), and half of those carbs are fiber, which means the glycemic impact is almost negligible. Pumpkin is especially valuable to diabetics because it's a great natural source of fiber that's nice and filling without being really high in carbohydrate. If the meal is especially light on carbs, you can even toss on a serving of no-sugar-added ice cream (which doubles the total carbs of the dessert, approximately), which is especially great if the custard is served warm.


Making it Naughty: Of course, if you reverse-engineer the ingredients back to

naughtyland, what you have is my classic pumpkin pie filling. Just use real eggs, real sugar, and whipping cream or half-and-half instead of the Silk, and you've got the finest filling for two buttery crusts you can imagine! But try it this way, first, and see if it isn't better than just about any pumpkin pie you've had, anyway!

Miscellaneous Phase 3 Desserts

Peanutty Apple Crisp

Modified from recipe on one of the SBD forums.


3 medium apples, peeled and diced

1/4 cup natural peanut butter

1 tablespoon butter or trans fat free spread such as Brummel & Brown

1/3 cup oats

2 teaspoons cinnamon

1/2 teaspoon nutmeg

1 teaspoon vanilla

2 tablespoons pure honey

2 packets Splenda


Place apples, cinnamon, nutmeg, vanilla, and honey into a bowl and mix well, making sure to coat all apple pieces. Spread in an even layer in a pie pan sprayed with cooking spray.


In a small saucepan, over low heat, combine peanut butter, Splenda packets, and B & B spread until the peanut melted and blended. Stir in oats.


Crumble peanut butter mixture over apple mixture and bake in 350 degree oven for an hour, stirring once.


This is even better the day after making.

Hot Fruit Compote

Warm fruit in spicy sauce. Four to six servings.


4 cups chopped (bite-size) fresh fruit*

Unsweetened fruit juice (apple or orange)

Nutmeg and cinnamon


In a medium-sized saucepan, place chopped fresh fruit and add just enough fruit juice to cover fruit. Sprinkle with nutmeg and cinnamon to taste. Heat over low heat, stirring occasionally, until fruit is tender.


Serve warm in dessert bowls.


*Choose from any of these fruits, or a combination: Apples, bananas, whole blueberries, peaches, pears, pineapple.

Dried Fruit Dessert

Place dried apricots, pears, peaches, apples, or prunes in a saucepan and cover with unsweetened apple juice.


Add a cinnamon stick and a vanilla bean, and bring to the boil over medium heat. Remove from heat and set aside to cool. Cover and place in the fridge to chill. Remove cinnamon stick and vanilla bean before serving.

Dried Apricot-Prune Dessert


1 cup prunes

1 cup dried apricots

1/2 cup sugar substitute*

1 strip lemon rind

2 whole cloves

1/4 teaspoon allspice

Chopped walnuts for garnish (optional)


Put fruits in a saucepan with water just to cover. Bring to a boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. Add sugar, lemon rind, cloves, and allspice. Stir and add a little water if necessary. Simmer gently, uncovered, 10 - 15 minutes until fruit has softened and syrup is thick. Remove lemon rind and cloves. Chill several hours. Serve with chopped walnuts.


*granular Splenda or granular Whey Low is good.








Other desserts coming soon...

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


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(Phase listed under recipe title)

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Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

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Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

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