|

Diabetic-Friendly Berry Cream Protein Parfait

ByHannah Peterson

Diabetic-Friendly Berry Cream Protein Parfait

Low-Sugar • High-Protein • No Bake • Naturally Beautiful

This Diabetic-Friendly Berry Cream Protein Parfait is proof that dessert can be stunning, creamy, and blood-sugar friendly all at once. Inspired by the picture above, it features silky vanilla cream swirled with a lightly sweet berry sauce and topped with fresh strawberries, raspberries, and blueberries.

It’s the kind of dessert that looks indulgent enough for guests—but is smart enough for everyday diabetes-friendly living.

Ingredients (Serves 2–3)

Cream Layer

  • 1 cup plain Greek yogurt (full-fat or 2%)
  • ½ cup cottage cheese (blended smooth)
  • 1 scoop vanilla protein powder (unsweetened or low-carb)
  • 1–2 tbsp erythritol or monk fruit sweetener (to taste)
  • ½ tsp vanilla extract

Berry Swirl

  • ½ cup mixed berries (raspberries, strawberries, blueberries)
  • 1–2 tbsp water
  • Optional: pinch of monk fruit sweetener

Topping

  • Fresh strawberries
  • Raspberries
  • Blueberries

How to Make It

1. Make the berry sauce

In a small saucepan, gently heat berries with water over low heat. Cook 5–7 minutes until berries break down. Mash lightly and let cool. (Do not overcook—this keeps sugars lower.)

2. Blend the cream

Blend Greek yogurt, cottage cheese, protein powder, sweetener, and vanilla until completely smooth and creamy.

3. Assemble the parfait

  • Spoon cream into a clear glass
  • Drizzle berry sauce along the sides
  • Swirl gently with a spoon
  • Repeat layers until full

4. Finish & chill

Top with fresh berries. Chill 15–30 minutes for best texture—or enjoy immediately.

Texture & Taste

  • Cream: rich, silky, cheesecake-like
  • Berry swirl: lightly sweet, bright, and fresh
  • Overall: indulgent but balanced, never heavy

Nutrition (Approx. Per Serving)

  • Calories: ~180–220
  • Protein: 18–22 g
  • Net Carbs: ~6–8 g
  • Added Sugar: 0 g

(Exact values depend on yogurt and protein powder used.)

Smart Tips

  • Use raspberries for the lowest glycemic impact
  • Blend cottage cheese well for ultra-smooth texture
  • Serve in small glasses for portion control
  • Can be prepped up to 24 hours ahead

This Berry Cream Protein Parfait looks like a café dessert but eats like a diabetes-friendly powerhouse 🍓🫐
Creamy, refreshing, and naturally sweet—this is the kind of dessert you can enjoy without guilt or glucose spikes.

Similar Posts