8 Low Sugar St. Patrick’s Day Recipes

By Cliona Byrnes, RD

It’s almost that time of year to drink green beer and celebrate St. Patrick’s Day! We’ve put together some delicious, green-themed sweet and savory recipes that are all lower in sugar than their traditional counterparts, so you can enjoy the holiday without the sugar crash or carb coma. 

In fact, all have less than 2 teaspoons of sugar per serving, with the exception of the Shamrock Shake. Our lower sugar alternative has just over 3 teaspoons, however the majority of that is coming from the banana and Greek yogurt, and it’s definitely better for your blood glucose levels than a commercial green shake which can have close to 15 teaspoons (60g) in a 12oz serving!

Whether you lean more towards sweet or savory, taking a Stabilize pre-meal carb & sugar blocker will help you to enjoy all the fun of the St. Patrick’s Day treats without the sugar crash or carb coma.

MATCHA OVERNIGHT OATS

Serves 2 | 10 minutes

INGREDIENTS

  • 1 cup rolled oats
  • 1 1/4 cups milk of choice
  • 1/2 tsp green tea powder
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 1/2 banana (sliced)
  • 2 tbsp chopped sliced almonds or walnuts

DIRECTIONS

  1. Place oats, milk, green tea powder, chia seeds and vanilla extract in a mason jar or container with a lid. Stir well to combine and place in the fridge overnight.
  2. The next morning, serve oats with sliced banana and chopped nuts.
  3. Enjoy!

HEALTHIER SHAMROCK SHAKE

Serves 1 | 5 minutes 

INGREDIENTS

  • 1 cup ice
  • 1/2 medium banana, frozen
  • 1/2 cup plain Greek yogurt
  • 2 cups baby spinach
  • 4 leaves fresh mint
  • 3/4 cup milk of choice
  • 1/2 teaspoon vanilla extract
  • 1-2 drops liquid stevia (optional – if you want a sweeter shake)

DIRECTIONS

  1. Place all the ingredients in a food processor or high-powered blender and pulse until smooth.
  2. Pour into a glass, garnish with a little non-fat whipped cream and a tablespoon of chocolate chips if desired.
  3. Enjoy!

MOJITO SORBET

Serves 2 | 10 minutes 

INGREDIENTS

  • 1/2 large cucumber, chopped and frozen
  • 1/4 cup fresh mint leaves
  • 1/2 lime, juiced
  • 1 tbsp maple syrup
  • 2 tbsp water

DIRECTIONS

  1. Place all the ingredients in a food processor or high-powered blender and pulse until smooth.
  2. Scoop into a bowl to serve, garnish with additional mint if desired.
  3. Enjoy!

SHAMROCK COOKIES

Makes 20 small cookies | 30 minutes

INGREDIENTS

Cookies:

  • 1 cup all purpose flour
  • 2 tbsp sugar
  • 1/2 teaspoon baking powder
  • 1/4 cup unsalted butter
  • 2 tbsp milk of choice
  • 1/2 teaspoon vanilla extract

Icing:

  • 1/4 cup powdered sugar
  • 1 tbsp milk of choice
  • 1-2 drops green food coloring

DIRECTIONS

  1. Place all the cookie ingredients in a large bowl and mix together to form a dough (tip – it can be easier to use your hands for this!). If the dough is crumbly after being thoroughly mixed, add additional liquid, 1-2 tsp at a time until it comes together.
  2. Flatten dough into a disc-like shape, seal in saran wrap and place in the fridge for 30 minutes.
  3. Preheat the oven to 375°F and line two baking sheets with parchment paper.
  4. Roll dough until approx. 1/4 inch thick. Use a shamrock cookie cutter to cut the dough into shapes and transfer to the baking sheets.
  5. Bake for approx. 8 minutes, or until lightly browned around the edges.
  6. Remove from the oven, cool on the baking sheet for a minute before transferring to a wire rack to cool completely.
  7. To make the icing, stir the ingredients together in a small bowl. Adjust to desired consistency as needed – the icing should be thin enough to spread easily on cookies but not too runny that it slides off. If too thick, add additional liquid, 1 tsp at a time. If too thin, add additional powdered sugar, 1 tsp at a time.
  8. Use a small butter knife to spread the green icing on the cookies.
  9. Enjoy! 

GREEN CUPCAKES

Serves 24 | 30 minutes

INGREDIENTS

Cupcakes:

  • 2 cups and 2 tbsp all-purpose flour
  • 4 1/2 tbsp cornstarch
  • 2 tbsp cocoa powder
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 3/4 cup butter at room temperature
  • 1 3/4 cups and 2 tbsp RxSugar®
  • 3 eggs
  • 1 1/4 cup sour cream
  • 1 tbsp vanilla
  • 1 1/2 tbsp green food coloring

Frosting:

  • 8 oz cream cheese at room temperature
  • 1/2 cup butter at room temperature
  • 2 tsp vanilla extract
  • 1 tbsp half-and-half
  • 2 cups RxSugar®

DIRECTIONS

  1. Preheat the oven to 350°F and line two cupcake trays with paper liners. In a mixing bowl, combine all the dry ingredients.
  2. In a separate bowl, beat butter and sugar with an electric mixer until light and creamy. Add the eggs, one at a time, beating to incorporate.
  3. Mix in the sour cream, vanilla, and food coloring. Stir in the flour mixture until just combined.
  4. Spoon the batter into the cupcake liners and bake for 15-18 minutes or until a toothpick comes out clean. Cool completely before frosting.
  5. To make the frosting, combine butter and cream cheese and beat with an electric mixer until fluffy. Add vanilla extract and mix to incorporate.
  6. Add the half-and-half and beat on high until fluffy. Gradually add the RX sugar and beat until smooth and fluffy. If needed, add a little more half-and-half, one tbsp at a time until desired frosting consistency is achieved.
  7. Spread the frosting on the cupcakes and enjoy!

SHAMROCK BITES WITH PESTO AND FETA CHEESE

Serves 2 | 20 minutes

INGREDIENTS

  • 1 brown rice tortilla
  • 1/4 cup basil leaves
  • 1/2 cup kale leaves
  • 1/4 lemon, juiced
  • 1 garlic clove
  • Pinch sea salt
  • 2 tbsp pine nuts
  • 2 tbsp olive oil
  • 2 tbsp feta cheese, crumbled

DIRECTIONS

  1. Preheat the oven to 415°F and line a baking sheet with parchment paper. Use a shamrock cookie cutter to cut shamrock shapes out of the tortillas. Bake the shamrock cut-outs for 5 minutes or until golden brown.
  2. Make the pesto by blending the basil, kale, lemon juice, garlic, salt, pine nuts and olive oil together in a food processor, until smooth.
  3. Spread the pesto on the shamrock chips and top with crumbled feta.
  4. Enjoy!

GREEN EGG SCRAMBLE

Serves 1 | 10 minutes

INGREDIENTS

  • 2 eggs
  • 1 cup baby spinach
  • 1/4 tsp salt
  • 1 1/2 tsp avocado oil

DIRECTIONS

  1. Place eggs, spinach and salt in a blender and pulse until well combined.
  2. Heat the oil in a large skillet over medium heat. Add the egg mixture and stir continuously to scramble the eggs.
  3. Serve with a side of wholegrain toast (or Irish soda bread!) for a balanced meal with protein, complex carbohydrates and healthy fats.
  4. Enjoy!

TRADITIONAL IRISH SODA BREAD

Serves 12 | 60 minutes

INGREDIENTS

  • 2 cups whole wheat flour
  • 2 cups all-purpose flour
  • 1 tsp baking soda
  • 1 tsp salt
  • 2 1/4 cups buttermilk

DIRECTIONS

  1. Preheat the oven to 375°F and spray a baking sheet with some cooking spray and a sprinkle of all purpose flour.
  2. Combine the flours, baking soda and salt in a large bowl and make a well in the center. Add in the buttermilk. Once the dough is wet, it’s important to work quickly to get the bread in the oven to ensure it rises. Using your hand, stir the flour in until it’s all incorporated (it’s easier to start in the center and work towards the outside of the bowl). The dough will be soft but not sticky.
  3. Once combined, place the dough on a well-floured surface and use your hands to pat the dough and form a round shape. Flatten slightly to about 2-2 1/2 inches and then make a cross using a serrated knife.
  4. Bake for 45-50 minutes or until a toothpick inserted in the center comes out clean. If the cake is becoming too brown, cover with aluminum foil to continue baking without further browning.

Of course, it’s fun to indulge in some of the festive treats that are sure to pop up at home and at work, but it can be hard to control portion sizes when we’re surrounded by sugary treats for days on end. My advice? Choose your favorite festive treat, enjoy a modest portion size, and take time to eat mindfully to savor the experience. You can also keep Resist functional breath strips on hand for willpower in your pocket. Wishing you all a happy St. Patrick’s Day!