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    Home » Recipes

    Healthy 4th of July Popsicles with Berries

    Published: Jun 22, 2021 · Modified: Oct 13, 2023 by Audrey Sommer · This post may contain affiliate links · 14 Comments · 1233 words. · About 7 minutes to read this article.

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    The 4th of July is finally here! And it’s time to celebrate. The 4th of July is not only so much fun for the colorful fireworks, but also the amazing food. It doesn’t get better than this. Despite the amazing BBQ, salads, fresh fruit, and junk food that you get to spoil yourself with on the country’s special day, there’s also the much anticipated dessert. Of course, the options are endless.

    However, in order to stay healthy, and not finish the day with a food coma or wake up the next day bloated, I’ve made these Healthy 4th of July Popsicles. Packed with protein from the non-fat Greek yogurt, but filled with sweetness from the honey and berries, it’s sure to be a crowd pleaser, while still fitting to your healthy food preferences. Before diving into the recipe, I’ll dive into the key ingredients, what makes the best popsicles, and ingredient substitutions.

    Table of Contents

    • The Key Ingredients to Make Healthy Popsicles
    • How to Make the Best Healthy 4 th of July Popsicles
    • Substitutions for Healthy 4 th of July Popsicles

    The Key Ingredients to Make Healthy Popsicles

    Fruit

    It wouldn’t be a popsicle without fruit. Most popularly, you can blend up your favorite fruit or fruit combos and pour the mixture into the popsicle molds. You can also cut up small bits of your favorite fruit and sprinkle into the popsicle mold or popsicle layers as you’re making them. I love fruit combos such as strawberry and mango, blueberry and raspberry, and blackberry and lemon. However, there is so many more combos you can make.

    Sweetener

    You can add any sweetener you want to meet your dietary needs or preferences. In this recipe I add honey. However, you can use regular cane sugar, stevia, maple syrup, coconut nectar, monk fruit sweetener, coconut sugar, or something else. Usually, you only need a little bit (1 tbs. to ¼ cup) of sweetener, as most likely the fruit you’ll add will sweeten the popsicles enough.

    Plus, you’ll want to pick the ripest fruit for popsicles so you can use as little added sweetener as possible.

    Fruit Juice or Other Liquid (Optional)

    Now, this one is optional, because you can always blend up raw fruit to get a similar effect. However, if you want the more classic texture of store-bought popsicles, then fruit juice is perfect.

    You can even add fruit juice to the blender when you are blending the whole fruit for added flavor. For example, add pomegranate juice to blended raspberries.

    Yogurt (Optional)

    Another optional ingredient, this is great if you want a creamy texture. Yogurt pops are great if you want a more protein-packed dessert or snack.

    Besides yogurt, I like dairy or plant-based milk or kefir to get the same creaminess if I don’t have yogurt on hand. If you want to go more plant based, but don’t want to sacrifice on the protein, then use soy milk. However, if you want to stick to the creaminess, then stick to coconut milk, cashew milk or oat milk.

    Herbs (Optional)

    Herbs will add a burst of fresh flavor to your popsicles. You can add mint, rosemary, lavender, or basil. You can add mint to watermelon, mangoes, or lime flavored popsicles. Rosemary would be great paired with lemon popsicles. Lavender would be fantastic with blackberries and lemon. You can pair basil with watermelon, lemon, and strawberries. You could even pair lavender and basil. The options are endless.

    How to Make the Best Healthy 4th of July Popsicles

    Flash or Fast Freeze Your Popsicles

    When you freeze popsicles faster or put them in your lowest temperature freezer, you will get the most smooth textured popsicles. That’s because the lower temperatures produce the smallest ice crystals which results in the smoother texture. However, many home freezers don’t get much lower than 0°F, so it’s more difficult to achieve that texture. However, what you can do is set your freezer to the lowest possible temperature and stick the popsicles in the very back. Overall, popsicles can take 4-6 hours to fully freeze.

    Blend Your Ingredients Together

    This will hopefully sound obvious. However, if you want more of the store-bought texture, you will have to blend everything in a high-speed blender.

    Add Whole Food to Add Texture

    Yes, add whole food please. You can add chopped fruit back into the popsicle molds, like I did in this recipe. You can also add crunchy ingredients like homemade granola, crushed cookies, cereal and more.

    Healthy 4th of July Popsicles on a plate

    Substitutions for Healthy 4th of July Popsicles

    Honey: Like mentioned before, you can add any kind of sweetener you want or that fits your diet preferences. For example, if you are vegan, you can replace the honey in this recipe with maple syrup, coconut nectar, agave, or other sweeteners.

    Non-Fat Greek Yogurt: You can replace this with milk (animal or plat-based), kefir, or plant-based yogurt like coconut or cashew yogurt.

    Coconut Milk: You can omit the coconut milk and just add more berry puree or add fruit juice, another type of plant based milk, dairy milk, or even water. Adding more liquid to your popsicle mixture will make it easier to pour into the molds and it will come out with a texture closer to store-bought popsicles.

    Berries: You can add any fruit you want. In this recipe I add berries to celebrate our country’s wonderful holiday and independence. However, you can add whatever you have left in your fruit bowl including bananas, mangoes, watermelon, cantaloupe, pineapple, apples and more.

    Healthy 4th of July Popsicles pops on a plate with berries

    Healthy 4th of July Popsicles with Berries

    Audrey Sommer
    These healthy 4th of July popsicles are made with Greek Yogurt, vanilla, raspberries, blueberries, honey, coconut milk, and more for a healthy holiday dessert or snack.
    5 from 2 votes
    Print Recipe Pin Recipe Save Recipe Recipe Saved!
    Prep Time 20 minutes mins
    Cook Time 6 hours hrs
    Total Time 6 hours hrs 20 minutes mins
    Course Appetizer, Breakfast, Dessert, Snack
    Cuisine American
    Servings 12
    Calories 64 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 3 cups non-fat Greek yogurt
    • 1 cup blueberries
    • 1 cup raspberries
    • 5 tbs. milk (I use coconut milk)
    • 3 tbs. honey
    • 1 tsp. vanilla

    Instructions
     

    • Combine 1 cup of the Greek yogurt, 3 tbs.coconut milk, 1 tbs. of honey, and vanilla. Set aside.
    • In a blender, combine the other 1 cup of yogurt with ½ cup of raspberries and 1 tbs. of honey and blend to combine. Set aside in a small bowl.
    • Then clean out the blender, and put the last 1cup of yogurt with ½ cup of blueberries, 1 tbs. honey, and 2 tbs. of milk, and blend to combine. Set aside in a small bowl.
    • Then assemble the popsicles. Start with a layer of the honey vanilla yogurt mixture. Pour in a few raspberries and blueberries.Then layer it with the raspberry yogurt mixture. Then pour in a few whole blueberries. Next, pour in some of the blue yogurt mixture and then whole raspberries. Then repeat until the popsicle holder is full.
    • Then fill up the rest of the popsicle holders by repeating step 4 or doing your own combination of layers. Adding the ingredients into the molds in layers will make them look prettier.
    • Stick the wooden sticks into each mold, and stick in the freezer for 6 hours or overnight.

    Notes

    If you have trouble fitting the raspberries into the popsicle mold, rip the raspberry into pieces with your hands and drop them into the mold.

    Nutrition Facts

    Nutrition Facts
    Healthy 4th of July Popsicles with Berries
    Serving Size
     
    12
    Amount per Serving
    Calories
    64
    % Daily Value*
    Fat
     
    0.5
    g
    1
    %
    Saturated Fat
     
    0.2
    g
    1
    %
    Trans Fat
     
    0.003
    g
    Polyunsaturated Fat
     
    0.1
    g
    Monounsaturated Fat
     
    0.1
    g
    Cholesterol
     
    3
    mg
    1
    %
    Sodium
     
    21
    mg
    1
    %
    Potassium
     
    108
    mg
    3
    %
    Carbohydrates
     
    9
    g
    3
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    8
    g
    9
    %
    Protein
     
    6
    g
    12
    %
    Vitamin A
     
    22
    IU
    0
    %
    Vitamin C
     
    4
    mg
    5
    %
    Calcium
     
    67
    mg
    7
    %
    Iron
     
    0.2
    mg
    1
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Calories
    64
    Serving Size
     
    12
    Nutrition Facts

    These values were taken from a nutrition calculator.

    Keyword 4th of July dessert, Healthy 4th of July Popsicles, healthy popsicles, homemade popsicles, popsicles with berries, red, white and blue popsicles, yogurt popsicles
    Tried this recipe and liked it?Leave a comment and 5-star rating on how it was!
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    If you want to try other summer recipes that will cool you off or help you celebrate other summer holidays, then check out my Energizer Berry Smoothie and Classic Hummus.

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    Reader Interactions

    Comments

    1. Ana

      June 28, 2021 at 7:50 pm

      These look so good! I'm not from the US but would definitely make them just because

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:58 am

        You totally should!!

        Reply
    2. Andrea Sprague

      June 28, 2021 at 10:03 pm

      5 stars
      I cant have dairy, but I can swap the yogurt for a coconut yogurt! I bet that would be so good. These are really pretty too. So nice to share with company.

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:58 am

        Yes they are perfect to share with others. You can honestly use any yogurt you want, including cashew, almond, oat, and others! But coconut would be fantastic

        Reply
    3. Claire Rubin

      June 28, 2021 at 11:19 pm

      Mmmm yum! These look amazing. I'm pregnant and all I want these days are popsicles! Thanks for the idea!

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:57 am

        Of course! I hope you enjoy them! And congratulations!

        Reply
    4. Dominique

      June 29, 2021 at 1:44 am

      These popsicles look really tasty. I need to come up with some homemade popsicles that my kids will both like. This recipe might do the trick. Thanks for sharing!

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:56 am

        Thank you! I hope you and your kids like them!

        Reply
    5. LaRena+Fry

      June 29, 2021 at 5:42 am

      5 stars
      What a wonderful and refreshing way to celebrate the 4th with. Thanks

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:56 am

        Thank you! I completely agree!

        Reply
    6. Rachael

      July 01, 2021 at 7:20 pm

      These look delicious. I love that you use a natural sweetener. I also love the colors! Perfect for the 4th!

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:55 am

        Thank you so much! Yes, I find using natural sweeteners is so important. It's better to get in the habit of using these instead of refined sugar. 🙂

        Reply
    7. Karina

      July 01, 2021 at 10:26 pm

      What an amazing recipe to keep cool this weekend. Thank you for sharing.

      Reply
      • Audrey Sommer

        July 20, 2021 at 1:54 am

        Thank you so much! Glad to share

        Reply
    5 from 2 votes

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    Welcome!

    Hi, I'm Audrey! I've been cooking and developing recipes for over 10 years. I've always been passionate about sharing healthy food with others. I started cooking when I was very young. I would help my mom in the kitchen, and that's when I started my love of food.

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