Images of delicious scones

Healthy Scones For Weight Loss

Do you need a delicious treat that won’t derail your weight loss goals? Made with nutritious ingredients and packed with flavor, these scones are low in added sugars and saturated fats. Perfect for dessert, breakfast, and afternoon snacks, you’ll be amazed by their unique taste.

Table of Contents

close-up-photography-of-scones

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Understanding the Nutrition of Scones

Here is the nutritional profile of scones based on multiple sources:

NutrientMedium-Sized SconeAnother Source
Calories156150
Total Fat (g)66.22
Total Carbs (g)22.519.1
Net Carbs (g)21.6
Protein (g)3.33.83

Please note that the nutritional content can vary based on the size and specific ingredients used in the scone.

The calorie content in regular scones

The calorie count for a scone serving varies based on the specific type and serving size. Here are a few examples:

  • A 20g serving of scone contains approximately 75 calories, 3.6g of fat, 1.3g of protein, and 9.5g of carbohydrates.
  • Another source indicates that a scone has about 150 calories in a typical serving.
  • Additionally, the calorie count can range from 155.5 to 398 calories, depending on the size and specific ingredients used in the scone.

The calorie content of a medium-sized scone can vary slightly depending on the recipe. Generally, a 2 1/2 inches in diameter scone provides around 150 to 156 calories. 

Fat

Scones typically contain moderate fat, with different sources reporting 6 and 6.22 grams per medium-sized scone. The type of fat can vary based on the ingredients, such as butter or oil, used in the scone’s recipe. Fat contributes to the scone’s texture, flavor, and satiety value. It affects the overall taste.

Total Carbohydrates

Carbohydrates are a primary component in scones, primarily from the flour they prepare. A medium-sized scone contains about 19.1 to 22.5 grams of total carbohydrates. Carbohydrates provide the body with glucose, a critical energy source, especially for the brain and muscles during physical activity.

Net Carbs

Net carbs (calculated by subtracting fiber from total carbohydrates) are another consideration, especially for those monitoring their carbohydrate intake closely. For a medium-sized scone, the net carbs are approximately 21.6 grams. This value is particularly relevant for people following low-carb diets like the ketogenic diet.

Protein

Protein content in scones is relatively low, with reports indicating about 3.3 to 3.83 grams per scone. Protein in scones primarily comes from the flour and any dairy products used in the recipe. While not a significant protein source, it contributes to the scone’s nutritional balance.

Vitamins and Minerals

Scones also contain various vitamins and minerals, albeit in smaller quantities. Depending on the ingredients used, these can include calcium, iron, and potassium. For instance, calcium can be provided by dairy ingredients, while iron is often found in fortified flours. 

Potassium levels can vary with the addition of ingredients like bananas or nuts. These micronutrients play vital roles in numerous bodily functions and contribute to the overall nutritional value of the scone.

5 healthy Scones to include in a Weight Loss Diet

Here are the ingredients for 5 type of scone:

Healthy Blueberry Scone with Yogurt

  • 2/3 cup all-purpose flour
  • 1/2 cup whole wheat pastry flour or white whole wheat flour
  • 3 tablespoons brown sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • Pinch of salt
  • 1/3 cup nonfat plain Greek yogurt
  • 1/2 teaspoon vanilla

Low Fat Scone

  • 2 cups unbleached flour
  • 1/4 cup sugar
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 1 tbsp baking powder
  • 1/4 cup cold butter
  • 1 cup fresh blueberries
  • 1/2 cup buttermilk
  • 1 tsp vanilla extract

Healthy Scone No Butter

  • 1 ½ cups white whole wheat flour or gluten-free flour
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • 2 tbsp cold butter (or alternative)
  • ½ cup plain nonfat Greek yogurt
  • 3 tbsp + 2 tsp nonfat milk
  • 3 tbsp pure maple syrup
  • 1 tbsp maple extract

Healthy Scone No Sugar

  • 1 ½ cups white whole wheat flour or gluten-free flour
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • 2 tbsp cold butter (or alternative)
  • ½ cup plain nonfat Greek yogurt
  • 3 tbsp + 2 tsp nonfat milk
  • 3 tbsp pure maple syrup
  • 1 tbsp maple extract

Low Calorie Pumpkin Scone

  • 1 ½ cups white whole wheat flour or gluten-free flour
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • 2 tbsp cold butter (or alternative)
  • ½ cup plain nonfat Greek yogurt
  • 3 tbsp + 2 tsp nonfat milk
  • 3 tbsp pure maple syrup
  • 1 tbsp maple extract
  • 1 tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp ground ginger
  • 1/8 tsp ground cloves
  • ½ cup pumpkin puree

Gluten-Free Scone

  • 1 ½ cups white whole wheat flour or gluten-free flour
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • 2 tbsp cold butter (or alternative)
  • ½ cup plain nonfat Greek yogurt
  • 3 tbsp + 2 tsp nonfat milk
  • 3 tbsp pure maple syrup
  • 1 tbsp maple extract

These recipes provide various options for scones with different dietary considerations, including healthy, low-fat, no-butter, no-sugar, low-calorie, and gluten-free.

Why traditional scones are not ideal for weight loss

While regular scones may be delicious, they are not the most suitable option for weight loss. The high calorie and fat content can quickly derail your efforts to shed pounds. However, with a few modifications to traditional scone recipes, you can still enjoy this treat without compromising your weight loss goals.

Modification of Traditional Scone Recipes for Weight Loss

To make scones more weight-loss-friendly, here are some modifications you can make to the traditional recipe:

Replacing all-purpose flour with whole-grain flour

One significant modification is to swap out the all-purpose flour for whole-grain flour. Whole grain flour retains more of the nutrients from the grain, making it a healthier choice. It also provides added fiber, which can help you feel full for longer and promote gut health.

Reducing the amount of sugar

Another adjustment is to reduce the amount of sugar in the recipe. Traditional scones can be quite sweet, but cutting back on the sugar content can significantly affect the calorie count. You can experiment with using natural sweeteners like stevia or maple syrup to maintain a hint of sweetness without the excess calories.

Substituting butter with healthier oils

Instead of using butter, try substituting it with healthier oils like olive or coconut. These oils provide beneficial fats that can support your weight loss journey. They also add a delightful flavor to the scones. Just be mindful of the quantity used to avoid adding excessive calories.

young-girl and mom-cracking-an-egg while making scones

Ingredients for Healthy Scones

Making healthy scones is all about using nutritious ingredients that contribute to your well-being. Here are some ingredients you can incorporate to make your scones healthier:

Whole grain flour for added fiber

As mentioned earlier, using whole-grain flour instead of all-purpose flour is a significant change that boosts the nutritional content of your scones. It adds fiber, which aids digestion and can help control your appetite. To reap these benefits, look for whole-grain flour like whole wheat or oat flour.

Natural sweeteners with low glycemic index

Natural sweeteners with a low glycemic index are a wise choice for healthy scones. Sweeteners like honey or coconut sugar have a gentler impact on blood sugar levels than refined sugars. They add sweetness without causing a sharp spike in insulin, making them a better choice for weight management.

Nutritious add-ins like fruits and nuts

Incorporating fruits and nuts into your scone recipe boosts both flavor and nutrition. Choose fruits like blueberries, apples, or raisins to add natural sweetness, fiber, and antioxidants. Nuts like almonds or walnuts provide healthy fats, protein, and crunch. These add-ins make your scones more wholesome and satisfying.

Steps in Making Healthy Scones

Making healthy scones is a straightforward process. Follow these steps to create delicious and nutritious treats:

Mixing dry ingredients

Start by combining your dry ingredients in a mixing bowl. This typically includes whole grain flour, a leavening agent like baking powder, and a pinch of salt. Whisk everything together to ensure that the ingredients are evenly distributed.

Incorporating wet ingredients

Next, add your wet ingredients to the dry mixture. This can include eggs, healthier olive oil, and liquids like milk or yogurt. Mix everything until a dough forms. Be careful not to overmix, making the final scones have a stricter texture.

Baking the scones

Once the dough is ready, shape it into individual scones and place them on a baking sheet lined with parchment paper. Preheat your oven to the specified temperature and bake the scones until golden brown. The baking time may vary depending on the size and thickness of your scones, so keep an eye on them as they bake.

Healthy Scone Toppings

Finding healthy toppings for your scones can elevate the flavors while keeping them light and nutritious. Here are some ideas for healthy scone toppings:

Low-fat cream cheese

Instead of loading your scones with butter or heavy cream, spread a thin layer of low-fat cream cheese. It adds a creamy and tangy element without the excess calories and fat. You can also mix in some herbs or spices to enhance the flavor.

Homemade jams with reduced sugar

Creating your homemade jams allows you to control the amount of sugar added. Pick fruits with natural sweetness, like strawberries or raspberries, and cook them with minimal sugar or natural sweeteners. This way, you can enjoy the fruity taste without overwhelming your scones with excessive sugar.

Avocado spread

Avocado is a versatile and nutritious ingredient that can make a delicious spread for your scones. Simply mash a ripe avocado and season it with a pinch of salt, pepper, and lemon or lime juice squeeze. This creamy and savory spread adds healthy fats, fiber, and flavor to your scones.

Healthy Scone Varieties

Making healthy scones doesn’t mean sacrificing variety and taste. Here are some delicious and nutritious scone varieties you can try:

Oatmeal raisin scones

Oatmeal raisin scones are a classic flavor combination that never disappoints. The oats provide a hearty texture and additional fiber, while the raisins give a natural sweetness. Add a dash of cinnamon or nutmeg for a warming touch of spice.

Apple cinnamon scones

Fall in love with the comforting flavors of apple cinnamon scones. Use diced apples, preferably a tart variety like Granny Smith, to add pockets of fruity goodness. The cinnamon adds warmth and depth, making this scone variety perfect for chilly mornings.

Blueberry scones with lemon zest

Blueberry scones with a hint of lemon zest are a delightful treat bursting with flavor. The juicy blueberries add natural sweetness and antioxidants, while the lemon zest brightens the overall taste. The combination of sweet and tangy is truly irresistible.

Healthy Scones For Weight Loss

Health Benefits of Eating Healthy Scones

Incorporating healthy scones into your diet can provide several health benefits. Here’s why these treats can be a part of your weight loss journey:

High in fiber content

By using whole-grain flour and incorporating nutritious add-ins, healthy scones become a good source of dietary fiber. Fiber aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. This can prevent overeating and contribute to maintaining a healthy weight.

Low in refined sugars

Unlike regular scones loaded with refined sugars, healthy scones use natural sweeteners or reduced sugar options. This helps keep your blood sugar levels stable and minimizes the risk of developing insulin resistance. It also prevents unnecessary spikes in energy levels followed by crashes, helping you feel more balanced throughout the day.

Contains healthy fats

Healthy scones, with their modifications and the use of healthier oils, contain beneficial fats. These fats, like the omega-3 fatty acids in certain nuts, can support brain health, reduce inflammation, and contribute to overall well-being. Including these fats in moderation can be beneficial for weight loss and metabolism.

Sample Meal Plan Incorporating Healthy Scones

To incorporate healthy scones into your weight loss journey effectively, consider the following sample meal plan:

Healthy scone for breakfast

Start your day with a homemade healthy scone with Greek yogurt and fresh berries. This combination balances carbohydrates, protein, and fiber to keep you energized and satisfied throughout the morning.

Balancing protein and vegetables for lunch and dinner

Opt for a protein source like grilled chicken or tofu and a colorful salad with vegetables for lunch. Dinner can consist of lean fish or legumes and roasted or steamed vegetables. This ensures you’re getting a good balance of nutrients while keeping calorie intake in check.

Incorporating healthy snacks throughout the day

In between meals, incorporate healthy snacks like sliced fruits, raw nuts, or vegetable sticks with hummus. These snacks provide additional vitamins, minerals, and fiber while curbing cravings and preventing overeating during mealtime.

Healthy Scones For Weight Loss

Common Mistakes to Avoid when Making Healthy Scones

While making healthy scones is relatively simple, there are a few common mistakes to be mindful of:

Resorting to diet or low-fat products

It may be tempting to rely on diet or low-fat products when making healthy scones, but these can often be misleading. These products may be lower in fat but contain added sugars or artificial ingredients. It’s best to use wholesome, natural ingredients in your homemade scones.

Overmixing the dough

Avoid overmixing the dough when incorporating the wet ingredients into the dry mixture. Overmixing can lead to a tough texture in the final baked scones. Mix the ingredients just until they come together, ensuring not to overwork the dough.

Keeping the scones in the oven longer than necessary

It’s essential to monitor your scones while they bake to avoid overcooking. Overbaking can result in dry and hard scones. Follow the recommended baking time and monitor their color and texture, adjusting as needed.

Incorporating Healthy Scones into Your Weight Loss Journey

To successfully incorporate healthy scones into your weight loss journey, keep these tips in mind:

Understanding portion size

Even though you’re making healthy scones, portion control is vital for weight loss. Be mindful of the serving size and avoid consuming more than necessary. One scone with a balanced meal or snack should be sufficient.

Pairing with other nutrient-dense foods

Pair them with other nutrient-dense foods to make your scones part of a well-rounded meal or snack. Combine them with lean protein sources, healthy fats, and plenty of vegetables or fruits. This ensures you get essential nutrients and helps create a balanced plate.

Eating at regular meal times

Lastly, maintaining a regular eating schedule is crucial for weight loss success. Stick to regular meal times and avoid mindless snacking throughout the day. Including a healthy scone as part of a meal or snack can help you stay on track while enjoying a treat.

By taking a mindful approach and making these adjustments, you can enjoy the goodness of scones while working towards your weight loss goals. Listen to your body’s hunger and fullness cues and make choices supporting your overall health and well-being.

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