Diabetic-Friendly “Better Than” Fruit Salad
✅ Why This Version Works
- No sweetened condensed milk
- No pudding mix
- No added sugar
- Higher protein from Greek yogurt
- Fiber-rich berries (lower glycemic impact)
🛒 Ingredients (Serves 6)
Fruit (Choose mostly low-glycemic options)
- 1 cup strawberries, sliced
- 1 cup blueberries
- 1 cup raspberries
- 1 cup diced green apple
- 1 kiwi, sliced (optional)
Creamy Dressing
- 1 cup plain Greek yogurt (full-fat or 2%)
- 2 oz light cream cheese, softened
- 1–2 tbsp powdered monk fruit or stevia (adjust to taste)
- 1 tsp vanilla extract
- 1 tbsp fresh lemon juice
Optional crunch:
- 2 tbsp chopped pecans or walnuts
- 1 tbsp unsweetened coconut flakes
🔪 Instructions
- In a bowl, beat Greek yogurt, cream cheese, sweetener, vanilla, and lemon juice until smooth.
- Gently fold in fruit.
- Chill 30–60 minutes before serving.
- Sprinkle nuts or coconut on top before serving.
📊 Estimated Nutrition (Per Serving)
- Calories: ~150–180
- Carbs: 12–15g
- Fiber: 3–4g
- Net Carbs: ~9–11g
- Protein: 6–8g
🍍 Fruits to Limit (Higher Sugar)
- Pineapple
- Grapes
- Bananas
- Canned fruit in syrup
If using them, keep portions very small.
🩺 Blood Sugar Tips
- Keep serving to ½–¾ cup.
- Eat after a meal with protein (not alone on an empty stomach).
- Monitor glucose response the first time you try it.
