Diabetic Kitchen Diary

Creamy yogurt infused with vanilla whey, layered with a chia–flax gel and crowned with fresh blueberries and walnut crunch. A fiber-rich, high-protein breakfast that balances texture and flavor—cool, creamy, chewy, and crisp in every bite.

Prep time: 5 min soak + 5 min assembly

Cook time: none

Cuisine: modern low-carb breakfast

Ingredients (1 serving)

Plain nonfat Greek yogurt  150 g

Vanilla whey isolate  20 g

Unsweetened almond milk  30 g

Blueberries  58 g

Chia seeds  13 g

Flaxseed meal  10 g

Nutritional yeast  3 g

Walnuts  18 g (≈ 6 halves)

Water  30 g (for chia gel)

Cinnamon  ¼ tsp

Pinch of salt

Directions

1. Make chia–flax gel:
   In a small bowl, combine chia seeds, flaxseed meal, and water.
   Stir and let sit 5 minutes until thickened.
2. Prepare yogurt base:
   Whisk whey isolate and almond milk into the yogurt until smooth and creamy.
3. Assemble:
   Spoon the chia–flax gel into a bowl or glass.
   Add the yogurt mixture over it.
   Top with blueberries, walnuts, nutritional yeast, cinnamon, and salt.
4. Serve chilled or refrigerate overnight for a pudding-like texture.

Nutritional summary: ~450 kcal · 40 g protein · 15 g net carbs · 12 g fiber · 2 g sat fat.