Patriotic Dessert Recipe round-Up

The 4th of July tends to be dominated by barbeques, hamburgers, hot dogs, alcohol, explosions, setting things on fire, and other American favorites. Whether you are attending a party this year or throwing your own celebration, dessert is sure to be on the menu!

If you are the guest at a party read on here for tips and strategies to maintain your Paleo lifestyle and still partake in celebrations.

Baked goods and dairy free treats made with almond or coconut flours and milks, nut butters, and dried fruit are healthier choices than conventional baked goods. These Paleo versions, made without grains and refined sugar, are still treats, but they deliver the taste sensation of traditional goodies without the problems of gluten and refined sugar.

Whilst Paleo treats and desserts are definitely not for everybody all the time, they can still be appropriate for celebrations and occasional indulgences.  The most important factor in enjoying a treat is making the decision to eat it. Mindlessly grazing at your summer parties and barbecues, eating snacks, sweets or desserts that may not even taste too good are easy traps to fall in to. Eating in these kinds of social situations can be a mindless habit and not a great way to enjoy a true treat or delicious indulgence

Be sure to mindfully choose when you’ll enjoy a treat. Make the decision to savor the food and the moment and take the time to think about why that food or that occasion is worth it to you.

Even when approached with mindfulness and appreciation desserts definitely require some caution depending on your goals. Paleo desserts are often very high calorie density and insulin-spiking foods.

Considerations When Choosing A Treat


Don’t over-consume carbs or calories in any one sitting. It can be way too easy to over-indulge on fruit and decadent nostalgic desserts. The body can only handle a certain amount of at any one time and excess food eaten that cannot be used by your body for immediate energy gets turned into fat tissue and food for pathogenic gut microbes. Especially when indulging in a treat, be mindful to not consume too much energy (too many calories) at one time

Can You Stop At One?

Or even two? Many people are challenged stopping at one, and cooking up a big batch of any type of high energy-density sweet treats, whether made with Paleo ingredients or not, can create a challenging situation.

If this scenario sounds familiar to you, there are a few options to ensure you can still appropriately share some dessert with your friends and family this holiday weekend. 


Avoid snacking on carb-rich foods in isolation – it is best not to eat sweet or starchy treats and fruits alone. Eating carbohydrates without a protein or fat can trigger a blood sugar roller coaster. The spikes and dips in your blood sugar can trigger hunger, fatigue, crankiness, and cravings. This cycle then causes a desire for even more sweet-laden foods.

Eating a protein and/or fat with your carbohydrates slows down the delivery of glucose to your bloodstream. These 2 macronutrients do not spike blood sugar as quickly or as drastically as carbohydrates do

One small caveat to choosing a treat would be if you have a known allergy or sensitivity to certain foods or a diagnosed illness preventing you from consuming certain foods, choose your treats wisely and always read ingredient labels carefully, even if the treat is Paleo friendly.

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Favorite Patriotic Paleo Desserts

Finding ‘Paleo’ dessert recipes that are actually Paleo AND look and taste delicious can be challenging.  So many of the treats that look so good in their picture rarely turn out as pretty or taste anything like what they are supposed to be. This is why we put together some of our favorite patriotic dessert recipes that will be sure to please the most discerning of palates, whether Paleo or not!

American Flag Pie

Red, White & Blue Mini Cakes

Berry Tart with Vanilla Bean Custard

Berry Cashew Cream No-Bake Bars

Lime “Cheesecake” with Berries

Blueberry “Cheesecake” Ice Cream

Blackberry & Blueberry Cobbler

Patriotic Panna Cotta

Strawberry Shortcake

Red, White & Blue Popsicles

Triple Berry Coconut Chia Pudding

Raspberry Crumble

Strawberry-Almond Galette

White Chocolate & Strawberry Cups

Almond Butter Mousse with Blueberry Jelly Slice

This July 4th be prepared whether at your own gathering or out at a celebration. A decadent Paleo dessert need not require a lot of time and effort. In fact, you can have a sweet treat with a handful of ingredients and some flavorful smoke and heat from your grill.

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