Diabetic Banana Pudding Trifle Cups (Low-Carb)
~10–14g net carbs per cup (depends on banana amount)
Ingredients
Pudding Layer
- 1 (3.4 oz) box sugar-free vanilla pudding
- 1½ cups unsweetened almond milk (or low-fat milk if preferred)
- ½ tsp vanilla extract
Cream Layer
- ¾ cup heavy whipping cream
(or light whipped topping, sugar-free) - Optional: 1–2 tsp monk fruit or stevia (if you want it sweeter)
Fruit & Crunch
- 1 small banana, very thinly sliced (about 8–10 slices total)
- ½ cup crushed high-fiber cookies
(or low-carb vanilla wafers / chopped nuts)
Instructions
- Whisk pudding mix with almond milk and vanilla. Chill 5 minutes until thick.
- Whip cream until soft peaks form. Sweeten lightly if desired.
- Assemble cups:
- Spoon pudding layer
- Add a few banana slices
- Sprinkle cookie crumbs or nuts
- Add whipped cream
- Repeat layers once.
- Chill at least 30 minutes before serving.
Why This Works for Diabetes
- Sugar-free pudding = no added sugar
- Very small banana portion for flavor without overload
- Fat + protein slow glucose spikes
- Individual cups prevent over-serving
Smart Swaps & Variations
- Ultra-low carb: Skip banana, add banana extract instead
- Higher fiber: Use chopped pecans or walnuts instead of cookies
- Dairy-free: Coconut cream + almond milk
- Protein boost: Add ½ scoop vanilla protein powder to pudding
- Chocolate twist: Add a cocoa dusting between layers
Portion Tip (Important!)
Stick to ½–¾ cup total per serving
Best enjoyed after a balanced meal, not on an empty stomach.
