September Breakfast

🍂 September Special: Fun Diabetic-Friendly Breakfast

Recipe: Pumpkin Spice Chia Pudding Parfait

Celebrate the cozy vibes of September with this no-cook, make-ahead breakfast parfait that’s creamy, satisfying, and blood-sugar friendly. It feels like dessert but is packed with fiber, protein, and healthy fats to keep you energized all morning.

🥣 Ingredients (Serves 2)

• ½ cup chia seeds

• 2 cups unsweetened almond milk (or skim milk)

• ½ cup pure pumpkin puree (not pie filling)

• 1 tsp vanilla extract

• 1 ½ tsp pumpkin pie spice

• 1–2 tbsp monk fruit sweetener (or stevia, adjust to taste)

• ½ cup plain Greek yogurt (unsweetened, 2% or nonfat)

• ½ cup fresh berries (blueberries, raspberries, or blackberries)

• 2 tbsp chopped walnuts or pecans

👩‍🍳 Instructions

1. In a medium bowl, whisk together chia seeds, almond milk, pumpkin puree, vanilla, pumpkin pie spice, and sweetener.

2. Cover and refrigerate overnight (or at least 4 hours) until thick and pudding-like.

3. When ready to serve, layer chia pudding, Greek yogurt, and berries in a glass or jar.

4. Top with nuts for crunch.

5. Optional: sprinkle with a dash of cinnamon for extra warmth.

🌱 Gluten-Free Alternative

This recipe is naturally gluten-free! Just double-check that your pumpkin puree and spices are certified gluten-free.

📊 Nutrition Information (per serving)

• Calories: 245

• Carbs: 21g (11g fiber, 6g net carbs)

• Protein: 11g

• Fat: 13g (mostly healthy fats)

• Sugar: 6g (from milk + berries, no added sugar)

• Glycemic Index: Low

💡 Why It’s Great for Diabetics

• Chia seeds and pumpkin add fiber to slow digestion and prevent blood sugar spikes.

• Greek yogurt contributes protein for sustained energy.

• Nuts provide healthy fats to balance blood sugar.

• Monk fruit or stevia sweetens without adding sugar.

✨ A breakfast that tastes like pumpkin pie but works with your blood sugar goals—September mornings never looked (or tasted) better!