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Sugar-Free Oatmeal Cookies with coffee

SUGAR-FREE OATMEAL COOKIES

Written by missblasco on . Posted in BASICS, RECIPE, SUGAR FREE.

Galletas de avena con solo 6 ingredientes, fáciles de preparar, sabrosas y saludables.
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Sugar-Free Oatmeal Cookies: Healthy, Low-Glycemic, and Fiber-Rich
Craving a sweet treat without the guilt of refined sugar? These Sugar-Free Oatmeal Cookies are a wholesome, homemade delight that’s easy to make and packed with fiber and nutrients. Using oats, ground almonds, psyllium, and low-glycemic sweeteners like erythritol, this recipe offers a satisfying texture and flavor without compromising health. As a dietitian passionate about nutritional education, I’m excited to share this recipe, its benefits, and tips for customizing it. Whether you’re gluten-free, diabetic, or simply seeking a healthier cookie, this low-carb option will become a favorite. Let’s bake some deliciousness!
Why Choose Sugar-Free Oatmeal Cookies?
Store-bought cookies often contain refined sugars and additives that spike blood sugar and offer little nutrition. These sugar-free oatmeal cookies stand out because they’re:
  • Low-Glycemic: Sweetened with erythritol or coconut sugar, thus preventing blood sugar spikes.
  • Fiber-Rich: Oats and psyllium promote digestion and satiety, for example, keeping you full longer.
  • Customizable: Add fruit compotes or spices to suit your taste.
  • Gluten-Free Option: Use certified gluten-free oats for dietary needs, therefore making them accessible.
  • Quick and Easy: Ready in under 30 minutes with pantry staples.
Moreover, by controlling ingredients, you ensure a healthier treat that aligns with your dietary goals, for instance, supporting weight management or diabetes control.
Nutritional Benefits of Key Ingredients
This recipe is packed with nutrient-dense ingredients. Here’s why they’re so beneficial:
  1. Oats:
    • Fiber: High in beta-glucans, which lower cholesterol and improve digestion.
    • Complex Carbs: Provide sustained energy, thus avoiding energy crashes.
    • Vitamins and Minerals: Rich in B vitamins, magnesium, and iron for overall health.
  2. Psyllium:
    • Soluble Fiber: Absorbs water to form gels, for example, improving intestinal transit and combating constipation (as endorsed by the WHO).
    • Blood Sugar Control: Helps stabilize glucose levels, therefore ideal for diabetics.
    • Cholesterol Management: Reduces LDL cholesterol, additionally supporting heart health.
    • Dough Enhancer: Adds elasticity to gluten-free doughs, thus mimicking gluten’s texture.
  3. Ground Almonds:
    • Healthy Fats: Monounsaturated fats promote heart health and satiety.
    • Protein: Supports muscle maintenance, consequently reducing hunger.
    • Low-Carb: A flour alternative that keeps cookies light.
  4. Erythritol:
    • Zero Glycemic Index: Doesn’t raise blood sugar (GI = 0), for instance, perfect for keto or diabetic diets.
    • Calorie-Free: Not metabolized, so it adds sweetness without calories.

In contrast, fruit compotes (e.g., apple or fig) add natural sweetness but increase moisture, which may soften the texture.

Psyllium absorbs water and generates gels that give viscosity and elasticity to gluten-free doughs.

Sugar-Free Oatmeal Cookies and a coffee cup
Recipe: Sugar-Free Oatmeal Cookies
This simple recipe yields about 12–15 rustic, flavorful cookies. Let’s get baking!
Ingredients (Makes 12–15 Cookies)
  • 1 cup gluten-free rolled oats (certified gluten-free if needed)
  • 1/2 cup ground almonds
  • 1 tablespoon psyllium husk (ground)
  • 1/4 cup erythritol (or coconut sugar for a natural option)
  • 1 large egg
  • 2 tablespoons water (adjust for dough consistency)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon cinnamon (optional)
  • Optional: 1/4 cup homemade apple or fig compote for softer cookies

 

Instructions
  1. Preheat the Oven:
    • First, preheat your oven to 350°F (180°C) and line a baking sheet with parchment paper.
  2. Mix Dry Ingredients:
    • Next, in a large bowl, combine oats, ground almonds, psyllium husk, erythritol, baking powder, salt, and cinnamon (if using). Stir well.
  3. Add Wet Ingredients:
    • Then, add egg and water. If using compote, mix it in now. Stir until a thick dough forms. If needed, add an extra teaspoon of water for cohesion.
  4. Shape the Cookies:
    • Scoop tablespoon-sized portions and roll into balls. Flatten slightly on the baking sheet to form rustic cookies.
  5. Bake:
    • Bake for 12–14 minutes, until edges are golden brown. For crispier cookies, bake for 10 minutes, cool completely, then bake again at 250°F (120°C) for 10 minutes to remove moisture.
    • Afterward, let cool on a wire rack to enhance crispness.
  6. Store:
    • Finally, store in an airtight container at room temperature for 5–7 days. Freeze for up to 2 months.

 

Making sugar-free cookies at home is quite a challenge, learn how to do it to get a good result.

 

Serving Suggestions
  • Snack: Enjoy with a cup of tea or coffee for a fiber-rich treat.
  • Breakfast: Pair with Greek yogurt and berries for a balanced start.
  • Dessert: Serve with a dollop of sugar-free whipped cream or fruit compote.
  • Kids’ Lunchboxes: A healthy, portable option for school snacks.
Customization Options
  • Sweetener Swap: Use coconut sugar (GI = 37) or stevia for variety, but avoid high-GI options like dates (GI = 55).
  • Fruit Add-Ins: Mix in homemade apple, fig, or grape compote for softer, sweeter cookies, though this reduces crispness.
  • Spice Variations: Add nutmeg, ginger, or vanilla extract for warmth.
  • Nut-Free: Replace ground almonds with sunflower seed flour, for example, for allergies.
Understanding Glycemic Index (GI)
The glycemic index measures how quickly a food raises blood sugar. For instance, refined cane sugar (GI = 99) spikes glucose rapidly, while erythritol (GI = 0) has no impact. Here’s a quick guide to sweeteners:
  • Erythritol: GI = 0 (ideal for diabetics)
  • Monk fruit: GI = 0 (ideal for diabetics)
  • Xylitol: GI = 7 (low impact)
  • Coconut Sugar: GI = 37 (natural, moderate)
  • Dates: GI = 55 (high, use sparingly)
  • Honey/Panela: GI = 65 (higher than desired)
Therefore, choosing low-GI sweeteners like erythritol ensures stable blood sugar, especially for diabetic or low-carb diets. However, fruit-based cookies (e.g., with dates or bananas) may have a high GI, so consume mindfully.

 

For To sweeten your homemade oatmeal cookies, you can add natural fruit or homemade fruit compote.

 

Sugar-Free Oatmeal Cookies

 

Why You’ll Love This Recipe
  • Healthy and Satisfying: Low-GI and fiber-rich, thus perfect for sustained energy.
  • Diet-Friendly: Gluten-free (with certified oats) and dairy-free, for example, suiting diverse needs.
  • Easy to Make: Ready in under 30 minutes, therefore great for beginners.
  • Customizable: Adjust sweetness or texture to your liking, for instance, with compote.
  • Meal Prep: Stores well for days, so ideal for busy schedules.
Tips for Perfect Cookies
  • Drain Excess Moisture: If using compote, reduce water to prevent soggy dough.
  • Check Oats: Use certified gluten-free oats to avoid cross-contamination.
  • Monitor Baking: Watch edges for golden color, otherwise cookies may overbake.
  • Cool Completely: For crispness, let cookies cool fully before storing.

The glycemic index of refined cane sugar is very high, sweeten your oatmeal cookies with other healthier products.

 

Related Recipes:

  • Sugar-Free Chocolate Cookies
  • Crispy Oatmeal Cookies (Sugar-Free)
  • Cream Cheese Cookies
  • Sugar-Free Butter Cookies
These Sugar-Free Oatmeal Cookies are a healthy, fiber-rich treat that’s perfect for satisfying sweet cravings without refined sugar. For instance, with oats, psyllium, and erythritol, they’re low-glycemic, gluten-free (with certified oats), and easy to customize. Moreover, their rustic charm and nutrient-packed profile make them ideal for snacks, breakfasts, or desserts.
As a result, bake a batch today and enjoy a wholesome, delicious cookie that supports your health goals!
galletas de avena

GALLETAS DE AVENA SIN AZÚCAR

Galletas de avena con solo 6 ingredientes, fáciles de preparar, sabrosas y saludables.
3.77 from 13 votes
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Desayuno, Galletas
Cuisine CASERA
Servings 4 raciones
Calories 76 kcal

Equipment

  • Horno

Ingredients
  

  • 3 claras de huevo pasteurizadas
  • 1/4 cucharadita esencia de vainilla
  • 6 cda copos de avena ecológica (50 gramos)
  • 2 cda almendra molida (30 gramos)
  • 1 cda harina de coco (15 gramos)
  • 1/2 cucharadita psyllium (10 gramos, opcional)
  • 2 cda eritritol (30 gramos)
  • 1 pizca sal marina
  • chocolate negro picado (1 onza, opcional)

Instructions
 

  • En un bol bate las claras de huevo y añade la esencia de vainilla. Mezcla bien.
  • En otro recipiente mezcla todos los ingredientes secos, la avena, la almendra molida, la harina de coco, el psyllium, el eritritol y la sal marina.
  • Añade la mezcla de ingredientes secos a las claras de huevo batidas, integra bien todos los ingredientes.
  • Precalienta el horno a 200ºC con aire.
  • Deja reposar la masa 10 minutos dentro de la nevera, de esa forma va a adquirir consistencia y será más fácil formar las galletas.
  • Prepara una bandeja de horno, cúbrela con un papel para hornear y forma las galletas. Yo uso una cuchara medidora para que todas las galletas tengan la misma cantidad de masa. Se trata de poner la bolita de masa sonre el papel e ir aplastando con la misma cuchara o con las manos, dándoles forma redondeada. Si quedan irregulares no importa, les dará un aspecto rústico.
  • Hornea las galletas a 180ºC durante 14 minutos aproximadamente, debes fijarte y sacarlas del horno cuando tengan los bordes dorados.
  • Déjalas enfriar sobre una rejilla, es importante que se sequen bien. Después puedes guardarlas en una fiambrera o en una bolsa de algodón transpirable. Cuando han pasado unas horas están más ricas y al día siguiente aún mejor.
  • Esta galletas no quedan crujientes, son blanditas por el centro, a mi me encantan así, son estupendas en el desayuno, pero también como un snack que puedes llevar encima para tomar a media mañana o a media tarde. ¡Espero que te gusten! 🙂

Notes

  • Yo he usado claras de huevo pasteurizadas, las que venden en botella, pero puedes usar un huevo entero y añadir un poco de leche de almendras.
  • Como edulcorante, esta vez he añadido eritritol, pero también puedes usar xylitol. Si prefieres un edulcorante natural, te aconsejo que uses stevia o azúcar de coco.
  • Para endulzar estas galletas aún más, puedes añadir pasas o dátiles picados.
  • Si quieres darle otro sabor añade a la masa chocolate negro en trocitos.

Nutrition Facts
GALLETAS DE AVENA SIN AZÚCAR
Amount Per Serving
Calories 76 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 51mg2%
Potassium 69mg2%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 1g1%
Protein 5g10%
Calcium 12mg1%
Iron 0.5mg3%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword avena, desayuno, galletas, merienda, saludable, sin azúcar
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BREAKFAST, EASY, LACTOSE FREE, LOW CARB, SUGAR FREE

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3.77 from 13 votes (7 ratings without comment)

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