Treat Recipes For Athletes And Dancers- Yes, You Can Have Your Cake And Eat It


I openly admit that I LOVE treats. In fact, my friends laugh because if given the opportunity I eat dessert first. This harks back to junior school when I started having packed lunches to take and realised I could get away with it! It’s good to have a little of what you fancy, and I love to have a sweet treat daily. I look forward to it and savour it. But as dancers and athletes, we’re conscious about what we put into our bodies. It’s not always easy to find low calorie treat recipes for athletes, so I thought I’d share 3 of my favourites. These are all under 300 calories, and have at least enough portions to allow yourself 1 a day for a week.

These recipes are easy, and can be made from very few ingredients. In fact given that we’re in lock down right now, if you’ve run out of chocolate, these may be the perfect way to still have your sweet ‘fix!’ So here goes:

Coffee Flapjack Cookies


First up I thought I’d share a treat I made this past week. I made these with literally what I had left in the cupboard. It’s a little naughty but not too much. And it’s DEFINITELY nice. This cheeky treat only comes in at around 220 calories and the oats will also give you wonderful energy making it one of my new favourite recipes for athletes and dancers!

You will need:

  • 250g porridge oats (you can use gluten free if you prefer.)
  • 125g butter or margarine
  • 50g white sugar
  • 75g brown sugar
  • 3 tbsp honey
  • 1 tsp of baking powder
  • 50g ground instant coffee (normal or decaf depending on preference.)

These make around 12-15 cookies and as I said only come in at around 220 calories! They’re wonderfully quick to make; in fact prep time is only 5 minutes.


Preheat the oven to 180C.

1. Melt the butter in a saucepan on a low to medium heat, being careful not to burn the butter.

2. Add in the honey and the brown and white sugar. Combine.

3. Add the coffee.

4. Stir in the oats and make sure they’re thoroughly combined.

5. Add a teaspoon of baking powder. (I really like the cakey consistency this gives them.)

6. Grease the baking tray with butter or lay down a baking sheet.

7. Shape into 12-15 small balls (depending on how far the mixture goes. Make sure you space them far enough apart as they will expand.)

8. Cook for 15-20 minutes (depending on how chewy you want them.) Allow to cool and enjoy.

N.B. One of the reasons I add baking powder is I find it stops them crumbling which is awesome! Especially if you want to take one with you for when you’re on the go. Just grab a tupperware or sandwich bag and you’re set! I also find the baking powder makes the mixture go further, and fills me up. For the coffee addicts out there you could up the recipe to 75g, but I kept it at 50g as I really like the balance of how the sweetness is accentuated by the earthiness of the coffee.

Dark Chocolate Fudge (Dairy Free.)


For this recipe you will need:

3 tbsp coconut oil

1 and a half bananas

Half a cup of coconut cream

75g cacao

1 cup agave syrup

Optional extras:

Vanilla essence

Desiccated coconut


1. Melt the coconut oil in a saucepan.

2. Blend the banana in a food processor.

3. Add into the saucepan the agave, coconut cream and cacao.

4. Once combined, add the banana.

5. Grease baking tin with coconut oil (or use baking paper.)

6. Add a teaspoon of vanilla essence (optional.)

7. Pour mixture into a small baking tin.

8. Sprinkle on top the desiccated coconut, evenly and generously (optional.)

9. Freeze for 1-2 hours. (If you don’t have a freezer, you can just put it in the fridge. Just be aware it will be a bit more gooey as it won’t hold shape as well.)

I love this recipe! The banana and coconut cream make it so smooth and creamy whilst the desiccated coconut gives it a slight crunch. This can be divided into 7 and come in at 204 calories a slice making it another of my favourite recipes for athletes and dancers. And it’s dairy free!

Peanut Butter And Banana Flapjack.


You will need:

2 large bananas (or 3 medium.)

150g chunky peanut butter. (Almond and cashew butter works well too if you prefer.)

200g honey

350g oats

4 mini sachets of options hot chocolate.

This divides into 12 and comes in at 268 calories.


1. Preheat the oven to 180C.

2. Blend the banana in a food processor.

3. Take the banana out and combine in a bowl with the peanut butter and honey and then add the oats. Keep stirring until well combined,

4. Add in the 4 sachets of options hot chocolate and stir.

5. Grease the baking tray and spoon the mixture in.

6. Cook in the oven for 20-25 mins or until golden brown. (I advise checking on them after 10 mins, and every 5 minutes thereafter, depending on how well done you like them.)

N.B. When you take it out, make sure you wait until it’s cool to divide it into 12. That way you will have lovely squares that don’t crumble. I avoid processing the whole mixture as I really love the crunch of the peanut butter. And with the hint of chocolate, it’s reminds me a little of a Snickers chocolate bar. This recipe has protein from the peanut butter so will give you some great energy for dancing!

Flapjacks actually keep for around 10 days, so with one a day you still have a couple to give to a friend. Perfect! I will be posting some more of my favourite recipes for dancers and athletes, so don’t forget to check back again in future if this interests you!


So there you have it! Some easy dessert treats. Great for snack breaks in your training week or for dessert after dinner. Feel free to adjust measurements to your liking as everyone’s tastes and preferences are slightly different. And as always let me know how you get on in the comments below. Bon appetite!

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