Lemon-Blueberry Chia Pudding with Toasted Almonds

Description: A creamy, low-GI chia pudding sweetened naturally with lemon zest and fresh blueberries. High in fiber and protein from chia and Greek yogurt, with heart-healthy fats from almonds—ideal for steady morning blood glucose.

Ingredients (with Glycemic Index for each ingredient)

• 3 tbsp chia seeds — GI: 1
• 3/4 cup unsweetened plain Greek yogurt (2% milk fat) — GI: 11
• 1/2 cup unsweetened almond milk — GI: 30
• 1/3 cup fresh blueberries — GI: 53
• Zest of 1/2 lemon — GI: 0
• 1 tsp lemon juice — GI: 0
• 1 tsp pure vanilla extract — GI: 0
• 1–2 tsp powdered erythritol or 1 tsp low-calorie sweetener of choice (optional) — GI: 0
• 1 tbsp toasted sliced almonds (lightly chopped) — GI: 0
• Pinch ground cinnamon — GI: 0
• Fresh mint leaves for garnish (optional) — GI: 0

Cooking Instructions

1. In a bowl or jar, whisk together Greek yogurt, almond milk, vanilla extract, lemon juice, lemon zest, and sweetener until smooth.
2. Stir in the chia seeds until evenly distributed.
3. Fold in half the blueberries gently.
4. Cover and refrigerate at least 2 hours or overnight; stir after 20–30 minutes once to prevent clumping.
5. When ready to serve, stir pudding. Divide into a serving bowl or jar.
6. Top with remaining blueberries, toasted almonds, a light dusting of cinnamon, and mint if using.

Flavor Profile Explanation

• Bright citrus from lemon balances the creamy tang of Greek yogurt; blueberries add mild sweetness and fresh berry acidity; toasted almonds contribute crunch and a toasty, nutty note; cinnamon provides warming depth.

Serving Size

• Makes one generous serving (about 1 cup). Adjust portions as needed.

Nutritional Facts (per serving, AI-estimated; based on FDA-style layout)