Diabetic-Friendly Blueberry Baked Custard
🛒 Ingredients (4 small ramekins)
Fruit Layer
- 1 ½ cups fresh blueberries
- 1 tsp lemon juice
- 1–2 tbsp monk fruit sweetener (optional)
Custard Layer
- 2 large eggs
- ¾ cup unsweetened almond milk
- ¼ cup heavy cream
- ¼ cup almond flour
- 2–3 tbsp monk fruit sweetener
- 1 tsp vanilla extract
- ½ tsp cinnamon (optional)
- Pinch salt
👩🍳 Instructions
- Preheat oven to 350°F (175°C).
- Divide blueberries into 4 greased ramekins.
- Sprinkle lemon juice and a little sweetener over berries.
- In a bowl, whisk eggs, almond milk, cream, almond flour, sweetener, vanilla, cinnamon, and salt.
- Pour mixture over blueberries.
- Bake 25–30 minutes until center is set and top is lightly golden.
- Cool slightly before serving (it thickens as it cools).
📊 Approximate Nutrition (per serving)
- Net carbs: ~7–9g
- No added sugar
- High protein
- Moderate healthy fats
- Low glycemic impact
💡 Why It’s Diabetes-Friendly
- Uses almond flour instead of white flour
- Sweetened with monk fruit instead of sugar
- Blueberries are lower glycemic than many fruits
- Protein + fat slow glucose absorption
🔄 Even Lower-Carb Option (5–6g net carbs)
- Reduce blueberries to 1 cup total
- Add 1 tbsp chia seeds to custard
