Diabetic Cooking

Yogurt “Custard” with Blueberries

Nothing hits the spot quite like custard, but traditional versions of this treat can be packed with unhealthy ingredients. Using fat-free yogurt as a base with a bit of nutmeg, honey, sliced almonds and juicy berries for flavor, our wholesome twist is thick and creamy without all the fat and sugar of a conventional custard.



  • 1 container (6 ounces) plain fat-free yogurt
  • 2 teaspoons honey
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup fresh or thawed frozen blueberries
  • 1 tablespoon all fruit blueberry or raspberry preserves
  • 1 tablespoon sliced almonds, toasted


Spoon yogurt into paper towel-lined strainer. Place over bowl and refrigerate 20 minutes to drain and thicken.

Combine yogurt, honey, and nutmeg in small bowl. Combine blueberries and preserves; spoon over yogurt. Top with almonds.

Yield: 1 serving.

Serving size: 1 custard.

Nutrition Facts Per Serving:
Calories: 261 calories, Carbohydrates: 49 g, Protein: 11 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 137 mg, Fiber: 3 g

Exchanges per serving: 2 Fruit, 1 1/2 Milk.

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