🍮 Sugar-Free 3-Ingredient Mediterranean Dessert
No sugar • No flour • No dairy • Diabetic-friendly • Low calorie
This recipe uses only 3 simple Mediterranean pantry ingredients yet gives you a sweet, creamy, pudding-like dessert.
⭐ Ingredients (Serves 2–3)
Only 3 ingredients:
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2 large ripe bananas (natural sweetness; low glycemic impact when fully ripe & blended)
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3 tbsp chia seeds
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½ cup water OR unsweetened almond milk
Optional Mediterranean Add-ons (only if you want):
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A pinch of cinnamon
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A few drops vanilla
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Fresh berries on top
🔧 Instructions
1. Blend
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Mash the bananas very smoothly with a fork
OR blend them until creamy.
2. Add Chia
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Stir the chia seeds into the banana puree.
3. Add Liquid
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Add water or almond milk and mix well.
4. Let it Set
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Pour into small cups.
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Chill for 1–2 hours until thick like pudding.
Chia absorbs the liquid and creates a naturally sweet, thick, dessert with no sugar and no calories from sweeteners.
🍽️ Serve
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Top with a few chopped nuts (optional)
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Add a spoon of Greek yogurt for protein (optional)
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Garnish with cinnamon or mint
⭐ Why It’s Diabetic-Friendly
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No added sugar
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No artificial sweeteners
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High fiber from chia seeds
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Slow-release carbohydrates
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Helps stabilize blood sugar
Variations (Still Sugar-Free)
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Chocolate Version: Add 1 tsp unsweetened cocoa powder
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Lemon Version: Add ½ tsp lemon zest
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Cinnamon Roll Version: Mix in ¼ tsp cinnamon & vanilla
