Diabetic-Friendly Chia Pudding (Low-Sugar, High-Fiber Breakfast)

Chia pudding is a powerhouse breakfast or snack option for people managing diabetes. This diabetic-friendly version is low in sugar, high in fiber, and rich in omega-3 fatty acids. Made with simple, wholesome ingredients like chia seeds, unsweetened almond milk, and a touch of low-glycemic sweetener, it helps stabilize blood sugar levels while keeping you full longer. It’s an easy make-ahead option that works great for meal prep.

Prep Time 5 mins

Cook Time 1 min

Rest Time 4 hrs

Total Time 4 hrs 6 mins

Cooking Method: Chilled, No-Cook

Cuisine: American

Courses: Breakfast, Desert, Snack

Difficulty: Beginner

Servings: 2

Estimated Cost: 3

Calories: 180

Best Season: Suitable throughout the year

Description

A creamy, satisfying chia pudding that’s naturally low-carb and made without added sugars. Ideal for a diabetic diet and customizable with toppings like nuts, seeds, and berries.

Ingredients

3 tablespoons chia seeds
1 cup unsweetened almond milk (or preferred low-carb plant-based milk)
1/2 teaspoon vanilla extract
1-2 teaspoons erythritol or stevia (adjust to taste)
Pinch of cinnamon (optional)

Optional Toppings (Diabetic-Friendly):

1/4 cup fresh berries (like blueberries or raspberries)
1 tablespoon chopped nuts or seeds (e.g., walnuts, pumpkin seeds)
Unsweetened shredded coconut

Instructions

1
1. Combine Ingredients: In a small mixing bowl or jar, whisk together the chia seeds, almond milk, vanilla extract, sweetener, and cinnamon until well combined.
2
2. Let It Set: Cover and refrigerate for at least 4 hours or overnight. Stir once after 30 minutes to prevent clumping.
3
3. Stir & Serve: Give the pudding a good stir before serving. Top with your choice of diabetic-friendly toppings like berries, seeds, or nuts.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 180kcal

% Daily Value *
Total Fat 11g17%
Saturated Fat 1g5%
Sodium 120mg5%
Potassium 150mg5%
Total Carbohydrate 12g4%
Dietary Fiber 9g36%
Sugars 1g
Protein 6g12%

Calcium 180 mg
Iron 2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

📦 Storage Notes:

Chia pudding can be stored in the refrigerator in an airtight container for up to 5 days. It’s perfect for preparing ahead for breakfast throughout the week.

📝 Notes:

Adjust the sweetener to your taste, but always use diabetic-safe options like stevia, erythritol, or monk fruit.
To boost protein, stir in a tablespoon of plain Greek yogurt or a scoop of unsweetened protein powder.
For extra creaminess, replace half of the almond milk with unsweetened coconut milk.

Keywords: chia pudding diabetic, diabetic-friendly breakfast, low sugar chia pudding, diabetic snacks, high fiber recipes, diabetic meal prep