Diabetic-Friendly “Fluff Cups”
✅ Why it works
- No added sugar
- Low-carb and portion-controlled
- Uses protein-rich, slow-digesting ingredients
🛒 Ingredients
- 1 cup plain Greek yogurt (unsweetened)
- ½ cup heavy whipping cream (or low-fat cream)
- 1–2 tbsp powdered erythritol or stevia (to taste)
- ½ tsp vanilla extract
- ½ cup fresh berries (strawberries, blueberries, or raspberries)
- 1 tbsp chia seeds (optional, adds fiber)
👩🍳 Instructions
1. Whip the cream
- Beat whipping cream until soft peaks form
2. Mix the base
- In another bowl, combine Greek yogurt, sweetener, and vanilla
3. Fold together
- Gently fold whipped cream into yogurt to create a fluffy texture
4. Assemble cups
- Add a layer of berries at the bottom
- Spoon fluff mixture on top
- Sprinkle chia seeds if using
5. Chill
- Refrigerate for 20–30 minutes before serving
🍽️ Serving Ideas
- Top with crushed nuts (almonds or walnuts)
- Add a sprinkle of unsweetened cocoa powder
- Layer like a parfait for a fancier dessert
📊 Nutrition (approx per cup)
- Calories: ~180–220
- Carbs: Low (~8–12g, mostly from berries)
- Protein: Moderate
- Sugar: Naturally occurring only
🔄 Variations
- Chocolate fluff: add 1 tsp cocoa powder
- Citrus twist: add a little lemon or orange zest
- Desi flavor: add a pinch of cardamom
⚠️ Tips for diabetes
- Keep portions moderate (1 small cup)
- Choose low-glycemic fruits (berries are best)
- Avoid store-bought marshmallow fluff—it’s almost pure sugar
