Diabetic-Friendly Desserts Your Doctor Will Approve
With the right ingredients, you can enjoy dessert without compromising blood sugar. These six recipes are all under 10g net carbs per serving and include protein or fat to slow glucose absorption.
1. Dark Chocolate Avocado Mousse
- 2 ripe avocados
- 1/3 cup cocoa powder
- 1/4 cup allulose
- 1/4 cup almond milk
- 1 tsp vanilla, pinch salt
Blend until smooth. Chill 1 hour. Divide into 4 servings.
Per serving: 180 cal | 4g net carbs | 15g fat
2. Greek Yogurt Parfait With Allulose Granola
Make granola: coconut flakes, pecans, sunflower seeds, allulose, coconut oil, cinnamon — bake 325°F for 18 min. Layer with plain Greek yogurt and berries.
Per serving: 290 cal | 8g net carbs | 20g fat | 15g protein
3. Peanut Butter Cookies
1 cup peanut butter, 1 egg, 1/3 cup allulose, vanilla, salt. Roll into 12 balls, press flat, bake 325°F for 12 minutes.
Per cookie: 110 cal | 2g net carbs | 9g fat | 4g protein
4. Allulose Baked Custard
2 cups milk, 3 eggs, 1/4 cup allulose, vanilla, nutmeg. Whisk together, strain into ramekins, bake in water bath at 325°F for 40–45 min.
Per serving: 150 cal | 6g net carbs | 8g fat | 9g protein
5. Cheesecake Stuffed Strawberries
Hull and hollow 16 strawberries. Fill with mixture of cream cheese, powdered allulose, and vanilla. Optional chocolate drizzle.
Per 4 strawberries: 170 cal | 5g net carbs | 14g fat
6. Cinnamon Allulose Roasted Almonds
Toss 2 cups almonds with egg white, allulose, cinnamon, salt. Bake 300°F for 25 min.
Per 1/4 cup: 200 cal | 3g net carbs | 17g fat | 7g protein
Tips for Diabetic Dessert Success
- Eat dessert WITH or after a protein-containing meal
- Walk 10–15 minutes after dinner and dessert
- Stick to one serving
- Test with your glucose meter the first time you try each recipe
- Keep diabetic-friendly desserts in the fridge to prevent reaching for regular candy
These desserts prove that managing diabetes and enjoying sweets are not mutually exclusive.