10-minute Mixed Berries Sauce (Sugar-free)

by Jackie Miao

Hidden Sugars in your Food

I love the flavor of berries in baked goods, desserts, and breakfast items. I like them especially in yogurts, and oat bowls. What I don’t care for are the diabetic-inducing amounts of sugar in store-bought processed and baked goods. In general, things like single-serve yogurt, and bakery items are often just too sweet to be nutritious.

Just how much sugar is in our breakfasts?

To illustrate, did you know that a typical cup of flavored-yogurt usually packs between 18-24 grams of sugar per serving? A teaspoon of sugar is 4 grams of sugar.

24 grams of sugar, translates to as much as 6 teaspoons!

Diabetes, anyone? This is not what I want to have in my body first thing in the morning on an every day basis. It is also way too much sugar for my son, or anyone for that matter.

A Sugar-free Alternative

For this reason, I came up with a better way to enjoy berry breakfasts without all the unnecessary sugar. By doing this 10-minute hack, we could avoid consuming 25-30 teaspoons of sugar a week, if we ate berry yogurt every day.

This recipe so easy! It really is just a country-style chunky jam recipe, without the addition of sugar and pectin. My 2-year-old son asks for blueberry oatmeal all the time, and this is mama’s secret 10-minute sauce. The berry sauce can be added to yogurt, overnight oats, baked goods, and even smeared on bread as a healthier alternative to jam.

What Kind of Berries To Use

Any kind of berries that disintegrate well, like blueberries, raspberries, and blackberries. Technically you could use strawberries too, but you’ll have to cut them into smaller pieces. I usually just want to keep the berry sauce super simple, with as little prep work as possible.


Sugar-free Berry Sauce

A quick, clean and healthy berry sauce recipe for busy cooks.
No ratings yet
Print Pin Rate
Course: Sauces
Keyword: Berries, Dessert, Fruit sauce
Cook Time: 10 minutes
Author: Jackie Miao
Cost: $6-$8


  • A sauce pan


  • 1 bag organic raspberries frozen (8 oz.)
  • 1 bag organic blueberries frozen (8 oz.)


  • Heat a heavy-based sauce pan on medium high heat.
  • Add the berries into the pan, and cook on medium heat until disintegrated. (About 10-13 minutes)
  • Remove the sauce into a glass bowl, and cool completely before use.


You can use any combination and ratio of berries. Fresh berries work too, but it’ll cook faster. This recipe uses 1lb of frozen berries for a week’s worth of flavor.


  • Fruit yogurt – Stir a heaping tablespoon of the cooled berry sauce in a cup of plain yogurt.
  • Berry Overnight Oats – Add a heaping tablespoon of cooled berry sauce into your overnight oats base mixture.
  • You may use this sauce for sugar-free danishes and fruit fillings too.


You may also like

Leave a Comment

Recipe Rating

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Privacy & Cookies Policy