Healthy Diwali Sweets: 10 Low-Sugar Recipes to Make at Home

There is no Diwali without mithai! From kaju katli, kalakand, laddus and rasgulla, there are lots of different sweet treats to enjoy. However, many shop-bought options will have a large amount of sugar, ghee or syrup.

The good news is you can make your favourite healthy versions of Diwali sweets at home. They will contain less added sugar and will be made with ingredients such as milk, paneer, nuts, and fruits.

Below are 10 healthy options for Diwali sweets. We have included links to the recipes, what sweeteners they use, and how many calories per serving. These recipes can help you enjoy lighter desserts during the festive period or keep your sugar intake under control.

Key Takeaways

• Healthier Diwali sweets will usually have less added sugar and be baked, steamed or pan-cooked instead of deep-fried.
  
• They can still contain sugar, as they may include jaggery, honey, and date syrup. However, using these types of sweeteners doesn’t automatically make them low in sugar.
• They can include healthy ingredients such as paneer, milk, nuts, seeds, carrots, and makhana.
  
• They’re cut into smaller portions to help control calories.
  
• Most healthy adults can enjoy 1-2 small pieces a day.
  
• If you have diabetes, you should take into account the total amount of carbohydrates and follow individual dietary advice.

What Makes a Diwali Sweet Healthier?

A sweet labelled “healthy” is not always low in calories or sugar. What makes it healthier is the mix of ingredients, how it is cooked and the size of the piece.

1. Less added sugar: Choose a suitable sweetener, fruit, or a small amount of dates instead of a lot of refined sugar.

2. A nutritious base: Using ingredients like milk, paneer, chenna, nuts, seeds, makhana, and carrots can add protein, fibre, and other nutrients.

3. Lighter cooking methods: You’ll be using less fat if you bake, steam, or cook in a pan with a little ghee.

4. Smaller servings: A simple way to control the calories in your portion is to cut your barfi into smaller squares or make bite-sized laddus.

A healthier recipe should still be enjoyed as part of a balanced diet.

10 Healthy Diwali Sweets to Make at Home

1. Kaju Katli – 51 Calories Per Piece

Do you love eating Kaju katli but wish to cut down on the sugar?

This healthy version uses cashews, a bit of ghee, and a sweetener made up of Stevia.

As this recipe uses cashews, you do get some of the good fats and proteins, but it still contains quite a few calories. Each small serving has around 51 calories and under 1 g of sugar, compared with around 65 calories and 5-6 g of sugar for a shop-bought piece.

Try the recipe: Low-Sugar Kaju Katli

2. Kalakand – 90 Calories Per Piece

Kalakand is a soft sweet made with milk. You can make this with paneer, milk, nuts, and a little bit of date syrup.

You also get some protein from the paneer and milk used in this recipe. Each serving provides around 4-5 g of protein.

Each slice is around 90 calories (divided into 16 portions).

Try the recipe: Homemade Kalakand

3. Makhana Phirni – 105 Calories Per Katori

Traditionally, phirni would be made with rice and sugar. This version uses makhana instead of rice and uses grated apple for sweetness.

This gives you a nice creamy dessert made with makhana, milk, and fruit.

Each small katori has around 105 calories (there are 5 portions per batch).

Try the recipe: Makhana Phirni

4. Gajar Ka Halwa – 130 Calories Per Katori

Gajar ka halwa is a popular sweet to eat during festivals. However, traditionally it can be high in calories because of the large amount of ghee and sugar used.

This recipe uses carrots, milk, nuts, and stevia to give you a lighter version. Each small katori has around 130 calories. This sweet has natural sugars from the carrots and milk.

Try the recipe: Healthy Gajar Ka Halwa

5. Makhana Kheer – Approximately 140 Calories Per Bowl

Makhana Kheer is a comforting Diwali dessert made with low-fat milk, makhana, and cardamom.

This recipe uses stevia to sweeten the dessert.

Each bowl has around 140 calories.

Try the recipe: Makhana Kheer

6. Dry Fruit Laddu – 100 Calories Per Laddu

Dry fruit laddu is a popular choice for festivals.

This recipe is made with a mix of nuts including almonds, walnuts, and cashews. Plus, it also has seeds and dates. The dates help to stick everything together and provide sweetness.

The nuts and seeds will provide some great nutrients but are high in energy. This recipe will give you around 100 calories per small laddu (there are 15 portions).

Try the recipe: Dry Fruit Laddu

7. Til Ke Laddu – 80 Calories Per Small Laddu

Til ke laddu is a traditional Indian sweet. It is made with Sesame Seeds, nuts, and dates.

The sesame seeds provide calcium and fats, while the dates provide sweetness. If you divide the batch into 14 small laddus, you will have around 80 calories per portion.

If you make larger laddus, you will have more calories.

Try the recipe: Til Ke Laddu

8. Healthy Gujiya – 185 Calories Per Piece

Gujiya is one of the most popular sweets to eat during festivals. Especially in North India.

This recipe uses whole wheat flour. It is filled with coconut, nuts, dates, and jaggery. Instead of deep-frying these, you cook them in the oven. Each 50 g gujiya has around 185 calories.

While this recipe doesn’t have as much of the refined sugar it still contains some sugar from the jaggery and dates.

Try the recipe: Healthy Gujiya

9. Malpua – 80 Calories Per Small Piece

Traditionally, this sweet would be deep-fried and eaten with sugar syrup.

This version uses almond flour and milk. It is cooked on a griddle with some ghee. Each small portion has around 80 calories. 

Try the recipe: Healthy Malpua

10. Sugar-Free Rasgulla – Approximately 50 Calories Per Piece

Rasgulla is a soft, spongy sweet made with chenna.

A sugar-free version replaces traditional sugar syrup with a suitable sweetener, reducing added sugar while retaining the familiar texture.

Watch the recipe: Sugar-Free Rasgulla by Dietitian Mac Singh

Healthy Diwali Sweets at a Glance

Looking for a quick comparison? Here are all ten recipes in one place.

Values are approximate and depend on piece size and ingredients.

Want to compare homemade mithai with shop-bought varieties? Explore Fitelo’s Diwali sweets calories chart.

Jaggery, Dates, Honey or Stevia: Which Is Better for Diwali Sweets?

Replacing white sugar with another sweetener does not automatically make a recipe healthier.

Here’s how common sweeteners compare.

Is Jaggery Really Healthier Than Sugar?

Jaggery does contain trace amounts of minerals like iron; however, it is still very sugary. 

It has about the same calories as white sugar, and it raises blood sugar in much the same way.

Are Stevia-Based Sweets Good for Weight Loss?

Using stevia will help reduce added sugar; however, other ingredients like nuts, milk, and ghee can add calories. 

The World Health Organisation advises not to use non-sugar sweeteners as a long-term strategy to control weight for the general population.

Read our Guide to artificial sweeteners for more information.

How to Enjoy Diwali Sweets Without Overdoing It

There are ways to enjoy Diwali treats while still having a healthy diet.

1. Plan your portions: Choose your favourite sweet!

2. Pair your sweet with a meal: It may be more realistic to have your sweet with a balanced meal.

3. Use a plate: This will help you see how much you’re having.

4. Share larger pieces: If you want a smaller portion, split your large laddu/barfi/gujiya.

5. Choose thoughtful gifts: Try giving homemade treats, nuts & fruits.

6. Stay active: Take a short walk after your festive meal.

The ICMR-National Institute of Nutrition suggests we should limit our intake of sugar. Usually around 25-30 g per day. Two standard shop-bought kaju katlis would contain around 11-12 g of sugar.

The idea is to still enjoy your treats but keep your overall diet healthy.

Healthy Diwali Sweets for Diabetics

Depending on your carbohydrate requirements, medication, and blood glucose control, you may be able to have a small amount of festive mithai as part of your diet. Stevia or no added sugar recipes can be a good option. However, they won’t be completely free from carbohydrates.

Some recipes will contain carbohydrates or calories from milk, paneer, fruit, nuts, etc.

Treats with jaggery, honey, dates, or date syrup will increase your blood glucose.

Make sure you have the right portion size and take into account the total amount of carbohydrates. Ask your healthcare professional for advice.

Read Fitelo’s sugar-free sweets for diabetics for more information.

Looking for Healthy Diwali Snacks?

Diwali is also a time to enjoy some savoury treats such as mathri, namkeen & samosas.

If you want lighter snack ideas, have a look at Fitelo’s 12 healthy Diwali snacks. Roasted makhana & baked mathri are great options.

More Healthy Dessert Recipes From Fitelo

Try some more Indian desserts.

Explore besan ke laddu, coconut barfi, lauki ki barfi, cham cham, moong dal halwa, chocolate balls, oats laddu, and shrikhand.

You can also browse healthy desserts for weight loss for more everyday options.

If you’ve eaten more than planned during the festival, simply return to your normal routine. Fitelo’s post-Diwali reset offers additional ideas.

Want to Enjoy Diwali While Working Towards Your Health Goals?

Your favourite festive treats can be enjoyed as part of a balanced diet.

Our nutritionists can help you create a meal plan based on your preferences, lifestyle & goals.

Book a Free Consultation

Frequently Asked Questions

Which Indian sweet is the healthiest?

Kalakand, rasgulla, and sandesh (milk- or paneer-based and not fried), phirni sweetened with fruit, and dry fruit laddu (nut-based) with little added sugar are some of the healthiest options. Choose homemade versions with less sugar and smaller portions.

Which Diwali sweet has the lowest calories?

Milk-based sweets that are not fried, such as rasgulla, sandesh, and phirni, tend to be lower in calories than fried or ghee-heavy sweets like gulab jamun, jalebi, besan laddu, and Mysore pak. Portion size also makes a big difference.

Which Indian sweet has the most sugar?

Sweets soaked in sugar syrup, such as jalebi, gulab jamun and shop-bought rasgulla, have the most sugar. Kaju katli, barfi and soan papdi are also high, because they are often made with about as much sugar as nuts, milk or flour.

Which Indian sweet has the highest protein?

Sweets made with paneer or chenna, such as kalakand, sandesh, rasgulla and cham cham, have the most protein. Besan laddu and nut laddus also have some protein, but more calories.

Is jaggery healthier than sugar?

Only slightly. Jaggery is mostly sucrose, like sugar, and has similar calories. It contains some iron and minerals, but in amounts too small to make a difference. If you have diabetes or are losing weight, treat it the same as sugar.

How many sweets can I eat on Diwali?

Most healthy adults would be fine with 1-2 small pieces a day. ICMR-NIN suggests limiting sugar to no more than 25-30 g a day, and two shop-bought pieces of kaju katli already have around 11-12 g.

Are homemade sweets better than shop-bought?

Usually, yes. You control the sugar, ghee, portion size, and freshness, and you can use milk, paneer, nuts, or fruit as the base. Shop-bought mithai is often larger, sweeter, and mass-produced, so check freshness and buy from a clean, trusted shop.

Can diabetics eat these healthy Diwali sweets?

Lower-sugar options are a better choice. However, they still contain calories and some carbohydrates from milk, nuts, fruit and dates. Have 1 small portion with a meal, and check your blood sugar if your doctor has asked you to.

Sources

• ICMR–National Institute of Nutrition (2024). Dietary Guidelines for Indians – 2024. Indian Council of Medical Research, Ministry of Health and Family Welfare, Government of India.
• ICMR–National Institute of Nutrition (2017). Indian Food Composition Tables – 2017. Indian Council of Medical Research, Hyderabad, India.
• World Health Organization (2015). Guideline: Sugars Intake for Adults and Children. WHO, Geneva. Published 4 March 2015.
• World Health Organization (2023). Use of Non-Sugar Sweeteners: WHO Guideline. WHO, Geneva. Published 15 May 2023.
• United States Department of Agriculture (USDA). FoodData Central – Food Composition Database. Agricultural Research Service, USDA. Used as a reference for ingredient-level nutritional information.

Disclaimer: This article is intended for general information and is not a substitute for professional medical advice. If you have diabetes or another health condition, are pregnant, or take regular medication, consult your doctor or a registered dietitian before making significant dietary changes or using sugar substitutes.