Creamy Vanilla Chia Seed Pudding (Type 2 Diabetic Friendly)

Description: A low‑GI, high‑fiber breakfast or dessert—silky chia pudding made with unsweetened almond milk, modest natural sweetness, and protein to slow carb absorption. Light, satisfying, and easy to portion-control.

Ingredients (with glycemic index for each ingredient)

• 1 cup unsweetened almond milk — GI: 0 (negligible carbs)
• 3 tbsp chia seeds — GI: 1
• 2 tbsp plain Greek yogurt (nonfat or lowfat) — GI: 11
• 1 tsp pure vanilla extract — GI: 0
• 1–2 tsp erythritol or stevia blend (to taste) — GI: 0
• 1 tbsp ground flaxseed (optional, for extra fiber) — GI: 0
• 2 tbsp fresh berries (blueberries or raspberries) — GI: blueberries ~53 (but small portion here ≈ low glycemic load)*
• Zest of 1/4 lemon or lime (optional) — GI: 0
• Pinch of fine sea salt — GI: 0

*Note: berries are included in a small portion to keep overall glycemic impact low.

Instructions

1. In a mixing bowl or jar, whisk together almond milk, Greek yogurt, vanilla extract, erythritol/stevia, and a pinch of salt until smooth.
2. Stir in chia seeds and ground flaxseed (if using) until evenly distributed.
3. Let sit 5 minutes, then whisk again to break up any clumps.
4. Cover and refrigerate at least 2 hours or overnight for best texture.
5. Before serving, stir well. Top with fresh berries and lemon/lime zest if desired.
6. Serve chilled. Keeps in the refrigerator for up to 4 days in a sealed container.

Flavor profile

• Creamy, mildly sweet with bright berry and citrus notes if using zest; vanilla and yogurt add gentle tang and richness while sweetener keeps carbs minimal.

Serving size

• Makes about 2 servings (roughly 1/2 cup per serving).

Nutritional facts (per serving, approximate; FDA-style layout)