A layered, no-cook recipe using simple, whole-food ingredients that promote blood sugar control while satisfying your cravings for something creamy and sweet.
Why It Works for Diabetics
- Plain Greek yogurt is high in protein and low in carbs.
- Berries have a low glycemic index and are packed with fiber and antioxidants.
- Chia seeds or ground flax add healthy fats and fiber to slow digestion.
- No added sugars, only natural sweetness from fruit or a hint of stevia.
Ingredients (Serves 1)
- 1 cup plain nonfat or 2% Greek yogurt (unsweetened)
- 1/2 cup fresh or frozen berries (blueberries, raspberries, or strawberries)
- 1 tablespoon chia seeds or ground flaxseed
- 2 tablespoons finely chopped nuts (walnuts, almonds, or pecans)
- 1/4 teaspoon cinnamon (optional)
- 1/4 teaspoon vanilla extract (optional)
- A few drops of liquid stevia or monk fruit sweetener (optional)
Instructions
1. Prep the Yogurt
In a small bowl, stir the Greek yogurt with vanilla extract and cinnamon if using. Add a drop or two of stevia if you like it slightly sweet.
2. Assemble the Parfait
In a serving glass or jar, layer:
- Half of the yogurt
- Half of the berries
- Sprinkle with chia seeds or flax
- Repeat the layer with the remaining yogurt and berries
3. Top It Off
Finish with chopped nuts and an extra sprinkle of cinnamon if desired.
Make-Ahead Tip
Let the parfait sit in the fridge for 30 minutes to 1 hour if you use chia seeds. This gives the parfait a slightly thicker texture as the seeds absorb moisture.
Nutritional Info (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 230–280 kcal |
| Protein | 18–22g |
| Carbs | 15–20g |
| Fiber | 6–8g |
| Net Carbs | 9–12g |
| Total Fat | 8–12g |
| Sugar | <8g (from fruit only) |
| Sodium | <100mg |
Variations
- Chocolate Lover’s Parfait: Add 1 tsp unsweetened cocoa powder to the yogurt and a few cacao nibs on top.
- Tropical Parfait: Use diced kiwi and unsweetened shredded coconut.
- High-Protein Boost: Mix a scoop of unflavored or vanilla protein powder into the yogurt.
Diabetic Tips
- Avoid flavored yogurts — they often contain added sugars.
- Use small portions of berries and skip bananas or mangoes, which are higher in sugar.
- Add a fiber supplement (like psyllium husk or inulin) to your parfait to further blunt blood sugar spikes.