14 No Bake Desserts Under 150 Calories You’Ll Crave

Craving dessert but not the oven heat or the calorie bomb? Same. These no bake desserts clock in under 150 calories per serving, deliver big flavor, and come together fast with simple pantry stuff. Whether you want creamy, crunchy, fruity, or chocolatey, I’ve got you.

Ready to make your sweet tooth happy without blowing your goals? Let’s dessert smarter.

1. Five-Minute Chocolate Greek Yogurt Silk

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Meet your weeknight chocolate fix that still feels fancy. It’s rich, tangy, and hits that mousse vibe without eggs, heavy cream, or guilt. Keep it in your back pocket for late-night emergencies.

Ingredients:

• 3/4 cup nonfat plain Greek yogurt
• 1 tablespoon unsweetened cocoa powder
• 1 1/2 teaspoons honey (or maple syrup)
• 1/4 teaspoon vanilla extract
• Pinch salt

Instructions:

1. Whisk yogurt, cocoa, honey, vanilla, and salt until smooth and glossy.
2. Chill 5 minutes if you like it thicker.
3. Spoon into a small dish and dust with extra cocoa if you’re extra.

Top with a few raspberries or shaved dark chocolate if you have 10 extra calories to spare. For sweeter vibes, add more honey and split into two servings.

Serving size used for calculations: 1 cup total divided into 1 serving (about 3/4 cup yogurt base as listed makes ~1 serving)

Estimated Nutrition (per serving): Calories 144 • Total Fat 1g • Total Carbohydrates 20g • Dietary Fiber 3g • Net Carbs 17g • Protein 16g

2. Mango Coconut Chia Pudding Shot

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Sunshine in a spoon. This creamy, tropical bite tastes like vacation and takes two minutes to stir together. Chia does the heavy lifting while your fridge does the magic.

Ingredients:

• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1/4 cup mango, finely diced (fresh or thawed frozen)
• 1 teaspoon unsweetened shredded coconut
• 1/2 teaspoon honey or agave
• 1/8 teaspoon vanilla extract

Instructions:

1. Stir almond milk, chia, honey, and vanilla in a jar. Let sit 5 minutes, stir again.
2. Chill 1–2 hours until thick.
3. Top with mango and coconut right before serving.

Swap mango for pineapple or passion fruit if you’re feeling extra tropical. FYI: letting it chill overnight makes it pudding-level thick.

Serving size used for calculations: Entire recipe (about 2/3 cup)

Estimated Nutrition (per serving): Calories 141 • Total Fat 6g • Total Carbohydrates 20g • Dietary Fiber 6g • Net Carbs 14g • Protein 4g

3. Two-Ingredient Banana Nice Cream Scoops

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Ice cream without the cream? Believe it. Frozen banana and a splash of milk whirl into soft-serve heaven that tastes like childhood but behaves like a responsible adult.

Ingredients:

• 1 large ripe banana, sliced and frozen
• 2 tablespoons unsweetened almond milk (or any milk)

Instructions:

1. Blend frozen banana slices with milk, scraping down as needed, until creamy.
2. Scoop and serve immediately as soft-serve, or freeze 30 minutes for firmer scoops.

Add a pinch of cinnamon or a drop of vanilla. Want chocolate? Blend in 1 teaspoon cocoa for 5 extra calories—worth it, IMO.

Serving size used for calculations: Entire recipe (~1 cup soft serve)

Estimated Nutrition (per serving): Calories 145 • Total Fat 1g • Total Carbohydrates 35g • Dietary Fiber 4g • Net Carbs 31g • Protein 2g

4. Strawberry Cheesecake Yogurt Cups

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All the cheesecake vibes, none of the oven. Tangy, creamy, and layered with quick “crust” crunch. It’s the kind of dessert that looks fancy but takes five minutes.

Ingredients:

• 1/2 cup nonfat plain Greek yogurt
• 1 ounce light cream cheese, softened
• 1 teaspoon honey
• 1/4 teaspoon lemon zest
• 1/4 cup strawberries, diced
• 1 graham cracker sheet, crushed (about 7–8g)

Instructions:

1. Beat yogurt, cream cheese, honey, and lemon zest until smooth.
2. Layer half the graham crumbs, half the yogurt mix, strawberries, then the rest of the yogurt.
3. Finish with remaining crumbs. Chill 10 minutes if you can wait.

Use blueberries or cherries when in season. A tiny drizzle of strawberry jam turns it dessert-bar worthy.

Serving size used for calculations: Entire parfait (about 3/4 cup)

Estimated Nutrition (per serving): Calories 148 • Total Fat 4g • Total Carbohydrates 22g • Dietary Fiber 1g • Net Carbs 21g • Protein 10g

5. Peanut Butter Chocolate Oat Bites (Freezer Fudge)

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These chewy, chocolatey bites live in your freezer and save you from late-night snack chaos. You mix, you scoop, you freeze—done. They’re sweet enough to feel indulgent but still smart.

Ingredients:

• 1/3 cup rolled oats
• 1 tablespoon natural peanut butter
• 2 teaspoons honey
• 1 tablespoon unsweetened cocoa powder
• 2 tablespoons unsweetened almond milk
• Pinch salt

Instructions:

1. Stir everything until a thick dough forms.
2. Scoop into 4 small balls and flatten slightly.
3. Freeze 30–45 minutes until firm.

Swap peanut butter for almond butter. Add a few mini chocolate chips if you have calorie room—just count them.

Serving size used for calculations: 1 of 4 bites (recipe makes 4)

Estimated Nutrition (per bite): Calories 96 • Total Fat 4g • Total Carbohydrates 13g • Dietary Fiber 3g • Net Carbs 10g • Protein 3g

6. No Bake Lemon Bar Yogurt Squares

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Bright, zippy, and creamy, these bars taste like sunshine on a plate. The crumb base gives you the bar feeling without turning on the oven. Perfect for brunch or a light after-dinner bite.

Ingredients:

• 2 graham cracker sheets, crushed
• 1 teaspoon melted light butter or coconut oil
• 3/4 cup nonfat Greek yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon lemon zest
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Instructions:

1. Mix crushed grahams with melted butter. Press into the bottom of a small lined container (about 4×4 inches).
2. Whisk yogurt, lemon juice/zest, honey, and vanilla until smooth.
3. Spread over crust. Chill 2 hours, then slice into 4 squares.

Dust with extra zest or a few berries. For extra tang, swap half the yogurt for light cream cheese.

Serving size used for calculations: 1 of 4 squares

Estimated Nutrition (per square): Calories 120 • Total Fat 3g • Total Carbohydrates 18g • Dietary Fiber 0g • Net Carbs 18g • Protein 7g

7. Chocolate-Dipped Frozen Banana Coins With Sea Salt

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Sweet, salty, crunchy, creamy—these little coins do it all. Keep a stash in the freezer for instant dessert happiness. They’re also kid-proof and party-approved.

Ingredients:

• 1 medium banana, sliced into 12 coins
• 1 ounce dark chocolate (60–70%), melted
• 1/8 teaspoon flaky sea salt

Instructions:

1. Dip each banana coin halfway into melted chocolate. Place on parchment.
2. Sprinkle with sea salt. Freeze 30 minutes until set.

Add a whisper of crushed peanuts if you want crunch. Work fast so the chocolate doesn’t seize—trust me.

Serving size used for calculations: 6 coins (half the batch)

Estimated Nutrition (per serving): Calories 135 • Total Fat 6g • Total Carbohydrates 22g • Dietary Fiber 3g • Net Carbs 19g • Protein 2g

8. Cinnamon Caramel Apple Yogurt Parfait (Lightened)

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Apple pie energy without the pie. Juicy cinnamon apples meet creamy yogurt and a whisper of caramel for a dessert that feels cozy any time of year.

Ingredients:

• 1/2 medium apple, diced
• 1/4 teaspoon cinnamon
• 1/2 teaspoon honey
• 1/2 cup nonfat Greek yogurt
• 1 teaspoon light caramel sauce
• 1 tablespoon granola (optional crunch)

Instructions:

1. Toss apple with cinnamon and honey. Microwave 30–45 seconds to soften.
2. Layer yogurt, warm apples, caramel drizzle, and granola.

Skip the granola if you need to shave a few calories. A pinch of nutmeg makes it taste bakery-made.

Serving size used for calculations: Entire parfait

Estimated Nutrition (per serving): Calories 142 • Total Fat 2g • Total Carbohydrates 26g • Dietary Fiber 3g • Net Carbs 23g • Protein 10g

9. Mocha Protein Pudding You Can Stir in a Mug

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When coffee and dessert merge, great things happen. This creamy mocha pudding brings chocolate and a hint of espresso with a legit protein boost.

Ingredients:

• 1/2 cup unsweetened almond milk
• 1 scoop (about 25g) chocolate whey or plant protein
• 1 teaspoon instant espresso powder (or 1 teaspoon strong coffee)
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon honey or sweetener of choice

Instructions:

1. Whisk milk, protein powder, espresso, cocoa, and honey until smooth and thick.
2. Chill 10–15 minutes to set.

Adjust thickness with a splash more milk. Top with a dollop of light whipped cream if you’ve got wiggle room.

Serving size used for calculations: Entire mug (about 3/4 cup)

Estimated Nutrition (per serving): Calories 135 • Total Fat 3g • Total Carbohydrates 8g • Dietary Fiber 3g • Net Carbs 5g • Protein 20g

10. Raspberry Dark Chocolate Bark, Skinny-Style

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Gorgeous, crunchy, and dangerously snackable. This bark uses a thin layer of chocolate studded with tart raspberries and a little almond crunch for drama.

Ingredients:

• 1.5 ounces dark chocolate (60–70%)
• 1/4 cup freeze-dried raspberries, lightly crushed
• 1 tablespoon sliced almonds, toasted
• Pinch sea salt

Instructions:

1. Melt chocolate and spread thinly on parchment to about 6×8 inches.
2. Scatter raspberries, almonds, and sea salt over top. Press lightly.
3. Chill 15 minutes, then break into 6 pieces.

Use freeze-dried strawberries or blueberries if that’s what you’ve got. Thin spread = more pieces = portion control that doesn’t feel like punishment.

Serving size used for calculations: 1 of 6 pieces

Estimated Nutrition (per piece): Calories 88 • Total Fat 6g • Total Carbohydrates 8g • Dietary Fiber 2g • Net Carbs 6g • Protein 2g

11. Coconut Lime Yogurt Pops (No Mold? Use Paper Cups!)

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These frosty pops taste like a beach day. Tart lime, creamy coconut, and a gentle sweetness make them snackable any time.

Ingredients:

• 3/4 cup nonfat Greek yogurt
• 1/2 cup light coconut milk (from a carton or well-stirred can)
• 1 tablespoon lime juice
• 1/2 teaspoon lime zest
• 1 tablespoon honey

Instructions:

1. Whisk yogurt, coconut milk, lime juice/zest, and honey until smooth.
2. Pour into 4 small molds or paper cups. Insert sticks.
3. Freeze 3–4 hours until solid.

Dip tips in a little melted dark chocolate if you want a choc-coconut moment. Use extra zest for a brighter punch.

Serving size used for calculations: 1 of 4 pops

Estimated Nutrition (per pop): Calories 96 • Total Fat 3g • Total Carbohydrates 12g • Dietary Fiber 0g • Net Carbs 12g • Protein 6g

12. Blueberry Almond Ricotta Cup

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Light, creamy, and just sweet enough, this ricotta cup gives you dessert that feels elegant without effort. Almond and lemon make the blueberries sing.

Ingredients:

• 1/2 cup part-skim ricotta
• 1 teaspoon honey
• 1/4 teaspoon almond extract
• 1/2 teaspoon lemon zest
• 1/3 cup blueberries, fresh or thawed
• 1 teaspoon slivered almonds

Instructions:

1. Mix ricotta with honey, almond extract, and lemon zest until fluffy.
2. Top with blueberries and slivered almonds.

Stir in a dash of vanilla for bakery vibes. If using thawed berries, drain first so it stays creamy.

Serving size used for calculations: Entire cup

Estimated Nutrition (per serving): Calories 148 • Total Fat 7g • Total Carbohydrates 13g • Dietary Fiber 2g • Net Carbs 11g • Protein 10g

13. Salted Date Caramel Yogurt Dip With Apple Dippers

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Caramel sauce who? This date caramel brings toffee notes without a saucepan, and Greek yogurt keeps it light and dippable. Perfect for snack boards or a solo dessert plate.

Ingredients:

• 2 Medjool dates, pitted and soaked 10 minutes in warm water
• 2 tablespoons nonfat Greek yogurt
• 1 tablespoon unsweetened almond milk
• 1/4 teaspoon vanilla extract
• Pinch flaky salt
• 1/2 medium apple, sliced (for dipping)

Instructions:

1. Blend soaked dates, yogurt, almond milk, vanilla, and a pinch of salt until smooth.
2. Serve with apple slices and another tiny sprinkle of flaky salt on top.

Add a dusting of cinnamon or a squeeze of lemon over apples to keep them bright. Works with pear slices too—seriously good.

Serving size used for calculations: Entire dip with apple

Estimated Nutrition (per serving): Calories 138 • Total Fat 1g • Total Carbohydrates 32g • Dietary Fiber 4g • Net Carbs 28g • Protein 5g

14. No Bake Cocoa Crisp Rice Squares (Mini Batch)

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Childhood classic, glow-up edition. Light, crunchy, chocolatey squares that come together in a bowl with no marshmallows needed.

Ingredients:

• 1 cup crispy rice cereal
• 1 tablespoon peanut butter (natural, stirred)
• 1 tablespoon honey
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon unsweetened almond milk
• Pinch salt

Instructions:

1. Stir peanut butter, honey, cocoa, milk, and salt until smooth.
2. Fold in cereal until coated.
3. Press into a parchment-lined mini loaf pan. Chill 30–45 minutes, then cut into 4 squares.

Drizzle with 1 teaspoon melted dark chocolate if you can spare ~15 calories. Swap peanut butter for almond or cashew butter for a twist.

Serving size used for calculations: 1 of 4 squares

Estimated Nutrition (per square): Calories 113 • Total Fat 4g • Total Carbohydrates 18g • Dietary Fiber 2g • Net Carbs 16g • Protein 3g

See a theme? Big flavor, tiny effort, reasonable calories. Make a few at once so Dessert You can thank Past You all week.

Disclaimer: Nutrition values are estimates based on standard USDA data and common brands. Actual numbers can vary with ingredient brands, sizes, and substitutions.