Diabetic Cooking

Graham pudding parfaits

Preparation time: 15 minutes. Chilling time: 1 hour.


  • 1 package instant pudding mix
  • 1 1/2 cups low-fat rice milk or soy milk
  • 1 cup coarsely crumbled graham cracker pieces
  • 1 cup mixed berries (fresh or frozen and thawed)
  • 3 tablespoons shredded coconut


Prepare pudding according to package directions. Place a thin layer of graham cracker crumbs in the bottom of three parfait cups or small bowls and cover with a thin layer of berries then a layer of pudding. Complete parfaits by layering graham crackers, pudding, and berries until all ingredients are used. Garnish with coconut and chill for one hour before serving.

Note: This dessert freezes well. For variation, use sliced bananas and peaches in addition to berries, or try fruit-flavored soy yogurt in place of pudding.

Yield: 3 parfaits. Serving size: 1 parfait (3/4 cup).

Nutrition Facts Per Serving:
Calories: 371, Carbohydrates: 70 g, Protein: 7 g, Fat: 8 g, Saturated Fat: 2 g, Sodium: 734 mg, Fiber: 5 g

Exchanges per serving: 2 starch, 1 fruit, 1 low-fat milk, 1 fat. Carbohydrate choices: 4 1/2.

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.