Banana Pudding Parfaits

🍌 Diabetic-Friendly Banana Pudding Parfaits

A lighter, portion-controlled version with no added sugar and less carbohydrate than traditional banana pudding.

Ingredients — 4 parfaits

Pudding

• 1½ cups unsweetened almond milk
• 1 package (1 oz) sugar-free, instant vanilla pudding mix
• ½ cup plain Greek yogurt, preferably unsweetened
• ½ tsp vanilla extract

Layers

• 1 medium banana, sliced thinly
• ½ cup crushed sugar-free vanilla wafers or a low-sugar/high-fiber cookie
• ¼ cup chopped walnuts or pecans
• Optional: 2 tbsp sugar-free whipped topping
• Optional: cinnamon

Directions

1. Whisk the almond milk and sugar-free pudding mix for about 2 minutes, until thick.
2. Fold in the Greek yogurt and vanilla.
3. Refrigerate for 10–15 minutes to firm up.
4. Divide half of the pudding among 4 small cups.
5. Add a thin layer of banana slices, followed by a small amount of crushed wafers and nuts.
6. Add the remaining pudding.
7. Top with a few banana slices, a sprinkle of nuts, and optional sugar-free whipped topping.
8. Refrigerate for at least 30 minutes before serving.

💡 Diabetes-friendly tips

• Keep the banana portion modest—it’s nutritious but contributes natural carbohydrate.
• Choose plain Greek yogurt rather than sweetened yogurt.
• Nuts add fat, fiber, and protein, which can make the dessert more satisfying.
• Use small 5–6 oz cups for portion control.
• Check the nutrition label on sugar-free pudding and wafers, since “sugar-free” doesn’t necessarily mean carbohydrate-free.

Approximate nutrition per parfait: ~150–190 calories and roughly 18–25 g carbohydrate, depending on the pudding and wafers you use. For someone managing diabetes, the actual carbohydrate count should be calculated from the specific brands and serving sizes.