Ingredients
Equipment
Method
- Add 1 cup cottage cheese to your serving bowl as the creamy base.
- If toasting nuts, heat a small dry skillet over medium heat for 1 minute. Add almonds or walnuts and toast for 2-3 minutes, stirring frequently, until fragrant and lightly golden. Remove from heat immediately and set aside to cool.
- Arrange 1/2 cup fresh berries evenly over the cottage cheese. Use the ripest, most flavorful berries you can find for natural sweetness.
- Sprinkle the toasted nuts over the fruit layer, distributing them evenly for crunch in every bite.
- If desired, dust with a pinch of cinnamon and add 1/2 teaspoon vanilla extract for extra flavor without added sugar.
- Serve immediately for best texture. If meal prepping, pack cottage cheese in the bottom of a container, add berries in the middle layer, and store nuts separately in a small bag. Combine just before eating to keep nuts crunchy.
Nutrition
Notes
This diabetic-adapted cottage cheese bowl reduces net carbs to just 9g per serving by cutting the fruit portion in half and eliminating high-sugar options like melon. The combination of high protein (28g) from cottage cheese and healthy fats from nuts creates a perfect balance that minimizes blood sugar spikes. Berries provide antioxidants and fiber that slow glucose absorption, while the protein triggers sustained energy release. The optional cinnamon has been shown in studies to potentially improve insulin sensitivity. This meal delivers a glycemic load under 10, making it an excellent choice for blood sugar management while keeping you satisfied for 3-4 hours.
