The Best 21 Day Sugar Detox Recipes (2024)

Sugar is a habit many of us need to break, but that doesn’t mean food has to be boring. Check out these tasty 21 day sugar detox recipes that will leave you happy and satisfied.

Sugar sneaks it’s way into far too many packaged foods. That’s why it’s so important to cook your own food if you’re on a 21 day sugar detox. Not only will your tastebuds change over the course of three weeks, but your craving for sugar will diminish as you fill your body with healthy foods that will serve to fuel you.

Related: My Sugar Detox Pinterest Board

Even if you’re the only one detoxing from sugar, your family will still enjoy these tasty recipes. In fact, they probably won’t even think twice about these yummy sugar detox recipes.

My Favorite Sugar Detox Recipes

Pumpkin Pancakes: I love making pancakes–paleo pancakes and sometimes a gluten-free mix on occasion. These were good. I paired one with bacon and eggs and I loved how just a touch of the sweetness from the pumpkin was just enough for me to get by.

Banana Vanilla Bean N’oatmeal: I’m not a big oatmeal person. I take that back. Oatmeal in cookies: yes. Oatmeal for breakfast: no. This recipe was just OK for me. It was a nice change-up to eggs for breakfast, but the one morning I ate just this N’oatmeal I was starving an hour later and found myself starving the rest of the day. Bacon and eggs don’t leave you starving–ever.

Lemon Poppyseed No-Grainola: I’ve made many versions of homemade granola bars over the years, but never granola. I absolutely loved this recipe. It was so so good. The lemon flavor really came out and added a bright note. Just last week I made a version of this in chocolate, but I think I actually prefer the Lemon Poppyseed version. When I wasn’t popping it in my mouth by the handful, I mixed it with plain full-fat Greek yogurt.

Extra Crispy Waffles: If lots of fatdoesn’t bother you, then you’ll love this recipe. True to their name, these waffles were extra crispy, thanks to 1/2 cup of butter/oil. I used 1/4 cup butter and 1/4 cup coconut oil, and they were delicious.

Carrot Pumpkin Spice Muffins: I made a double batch of these and froze one batch the day before I began the detox. They are good and very dense, but I got tired of them by the time it was ready to eat batch No. 2. Sometimes bulk isn’t better, especially if you’re the only person eating them.

Chicken Tortilla Soup: I have yet to try a recipe I don’t love. This one is so simple, but so tasty. The key is fresh lime juice. I’ve made tortilla soup numerous times but never thought to add fresh lime juice. It’s a game changer.

Thai Butternut Squash Soup: I make my own version of Butternut Squash soup quite often, but it wasn’t 21dsd-approved, so I came across this recipe and it sounded interesting. It’s really good, but I honestly don’t think it takes too much to make butternut squash good. I loaded up a bunch of toppings to make a meal out of it!

Smoky Bacon Chili: I made this chili a couple times last fall. I learned my lesson the first go-round after putting the 1 tsp of cayenne the recipe called for. It was so spicy I couldn’t eat it. So I cut it in half this time and it was still plenty spicy! Such a delicious recipe though. The spices are spot-on.

Crispy Parmesan Rosemary Sweet Potato Stacks: I made these as part of our Valentine’s dinner, and they were so good. A little oily (but we like oil!), but I love the sweet/savory combo.

Parmesan Zucchini Rounds: If you put cheese on any vegetable, it tastes delicious. These were no exception. Just be careful not to slice your fingers if you use a mandolin.

Crockpot Carne Guisada: This recipe is delicious. And bonus points because it uses the crockpot. I made it on the detox and again for my family a couple weekends ago. The ingredients are ones I use quite often, but somehow it came out with just a little different flavor than most of my foods. My favorite way to eat this is atop half a baked sweet potato and topped with cheese. Perfect sweet-savory pairing.

Crockpot Thai Beef Stew: This was the first dinner I cooked (in the crockpot) on the detox and James and I both loved it. I don’t eat or cook a lot of cultural foods, but this Thai recipe was fairly mild in flavor but super tasty at the same time. I put it on top of cauliflower rice. I raved about it so much my sister made it, except the Thai flavors were too strong for her and her husband. But if you like Thai you should love this.

Crockpot Pork Carnitas: Looking at all the ingredients for this recipe in the crockpot made me wonder if it would turn out ok. But it was very simple and tasty. The Rowdy boys are it (always a good sign) and I loved it atop fajita veggies and topped with guacamole.

Baked Chicken Meatballs: We don’t eat a lot of chicken mainly because James isn’t a big fan. But when I came across this recipe I knew I had to try them. The meatballs are good, but the real kicker was the homemade marinara sauce referenced in the recipe. I didn’t read the marinara instructions properly and diced my onion (and therefore never removed it from the pot), but it was delicious. I actually made a triple batch of the marinara a few weeks later and froze it for future meals. And yes, who can resist a meal with spiralized veggies. #oodlesofzoodles

Coconut Butter Salmon: I received a gift card to Whole Foods from two sweet friends after Scarlett’s birth. So I splurged for salmon from Whole Foods to make this recipe and I loved it. I’ve already made it again! Maybe I never cooked salmon properly before, but it was cooked perfectly after following this recipe. I loved the coconut butter on top a lot more than James did, but once again, any savory-sweet combo wins me over every time.

Chicken Parmigiana: A friend told me about this recipe months ago, and it is so delicious. This was probably the sixth time I’ve made it. I ate it atop sweet potato and zucchini noodles and it was perfect.

Triple Decker Cups: There are several non-sweet treat recipes on Pinterest and in the 21dsd cookbooks. I made up my own version based on the ingredients I had in the pantry. I stored mine in the freezer and actually didn’t delve into them until after the first week, but it was great to have a little treat when a craving pops up.

Dairy-Free Chocolate Mousse: As a self-proclaimed chocolate lover, this recipe is a perfect semi-sweet treat on the 21dsd. I made it for Valentine’s Day dessert and I could have eaten the small batch myself, even though it was meant for two 🙂

Have you done the 21 DSD? What were your favorite 21-day sugar detox recipes?

The Best 21 Day Sugar Detox Recipes (2024)


What can you eat on a 21 day sugar detox? ›

The Basics—What You Will Eat on the 21DSD. All levels of the program include meat, seafoods, eggs, vegetables, nuts, seeds, and limited fruits as well as a limited portion of starch flours per day. Level 3 includes the above and no additional food groups.

Can you eat potatoes on 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 is the 21 day no added sugar challenge? ›

For 21 days, do your best to remove all added sugar from your diet, so the only sources of sugar you eat come from whole, real foods like fruits and vegetables. It's easiest to do this if you avoid pre-made or packaged foods. Instead, cook with whole, plant-based ingredients and natural protein sources.

How many days does it take to detox from sugar? ›

Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take. The good thing is, unlike other addictions, the intensity of the symptoms will decrease as you go on.

What not to eat on a 21 day sugar detox? ›

For 21 days, do your best to remove all added sugar from your diet so the only sources of sugar you eat comes from whole, real foods like fruits and vegetables. It's easiest to do this if you avoid pre-made or packaged foods. Instead cook with whole, plant-based ingredients and natural protein sources.

What not to eat during 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.

What is the best drink to detox sugar? ›

What are homemade sugar detox drinks? Homemade sugar detox drinks include options like lemon water with mint, cucumber and ginger-infused water, Tulsi Water, Neem water and herbal teas.

What is the best sugar detox? ›

A: During a sugar detox, it's important to focus on eating whole, unprocessed foods that are low in added sugars and refined carbohydrates. This includes plenty of vegetables, protein-rich foods such as meat, fish, eggs, and legumes, and healthy fats from sources such as olive oil, nuts, and avocado.

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.

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.

How to flush sugar out of your body quickly? ›

Hydrate. Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. "Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt," Seaver says.

What is a sugar detox for beginners? ›

So for the first three days on a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You're basically eating protein, vegetables and healthy fats.”

What are the best foods to eat on a sugar detox? ›

During a sugar detox, it's important to focus on getting your nutrients from whole foods, such as fruits and vegetables, nuts and seeds, proteins, and healthy fats.

What snacks can you eat on a sugar detox? ›

  • Kick Your Sugar Habit With These 5 Snack Combos.
  • 1 Tablespoon Peanut Butter & 1 Small Apple.
  • 3/4 Cup Plain Low-Fat Greek Yogurt & Cinnamon.
  • 3 Dried Apricots & 12 Almonds.
  • 1/2 Cup Low-Fat Cottage Cheese & 1 Cup Fresh or Frozen Blueberries.
  • 1/4 Cup Hummus & Raw Veggies.
Aug 11, 2022

What are the rules for a sugar detox diet? ›

So for the first three days on a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You're basically eating protein, vegetables and healthy fats.”

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