Whisk 2 cups unsweetened almond milk, 1 cup light cream, ½ cup erythritol, 3 tbsp cornstarch, 2 egg yolks, and a pinch of salt in a saucepan. Cook until thick, stir in 1 tsp vanilla. Layer sliced bananas with pudding, drizzle sugar-free caramel sauce, chill, and serve.

🍮 Diabetic-Friendly Banana Caramel Pudding (Sugar-Free, Creamy & Indulgent)

Banana pudding is a timeless comfort dessert, but the traditional version is loaded with sugar from the pudding base, ripe bananas, and caramel topping. This diabetic-friendly version is carefully reworked to keep the flavor and creaminess you love, while swapping out high-glycemic sweeteners for gentler options, using portion control, and balancing textures for a luxurious mouthfeel without the blood sugar spike.

This pudding serves 6 small portions—perfect for a post-dinner treat that won’t push your carb intake overboard.

Ingredients

For the Pudding Base:

  • 2 cups unsweetened almond milk (or low-fat dairy milk if you prefer creamier texture; almond milk is lower in carbs)
  • 1 cup heavy cream (or half-and-half for lighter version; adds richness without extra sugar)
  • ½ cup granulated allulose (preferred for a smoother texture; erythritol or monk fruit blend also works)
  • 3 tablespoons cornstarch (acts as the thickener; modest amount to keep carbs reasonable)
  • 2 large egg yolks (adds creaminess and stability)
  • 1 teaspoon pure vanilla extract (for aroma and depth of flavor)
  • Pinch of salt (enhances sweetness without extra sugar)

For the Banana Layer:

  • 2 medium ripe but firm bananas (firm bananas release sugar slower than overly ripe ones; slice thinly for better distribution)

For the Sugar-Free Caramel Sauce:

  • ½ cup granulated allulose or monk fruit sweetener (for natural sweetness)
  • 2 tablespoons unsalted butter
  • ¼ cup heavy cream
  • Pinch of salt (for a salted caramel twist)
  • ¼ teaspoon vanilla extract

Step-by-Step Instructions

Step 1 — Prepare the Sugar-Free Caramel Sauce

  1. In a small saucepan, add the allulose over medium heat. Stir gently until it begins to melt and turns golden brown. Allulose melts more like real sugar than erythritol, which can crystallize.
  2. Add the butter and whisk until fully incorporated.
  3. Slowly pour in the heavy cream while whisking constantly—it will bubble vigorously, so be careful.
  4. Stir in the salt and vanilla extract.
  5. Reduce heat to low and cook for another 1–2 minutes until thickened slightly. Remove from heat and set aside to cool. The sauce will thicken more as it cools.

💡 Tip: This sugar-free caramel is smoother and more stable than store-bought keto syrups, which often have a watery texture.

Step 2 — Start the Pudding Base

  1. In a medium saucepan, whisk together the almond milk, heavy cream, allulose, and salt.
  2. Place the pan over medium heat and warm the mixture until it’s steaming but not boiling. This gentle heating ensures the milk doesn’t scorch.

Step 3 — Create a Slurry with Cornstarch

  1. In a small bowl, mix the cornstarch with ¼ cup of cold almond milk. Stir until smooth—this is your slurry and prevents lumps in the pudding.
  2. Slowly whisk the slurry into the hot milk mixture.

Step 4 — Temper the Egg Yolks

  1. In a separate bowl, lightly whisk the egg yolks.
  2. Gradually ladle a small amount (about ½ cup) of the hot milk mixture into the yolks while whisking continuously. This is called tempering and prevents scrambled eggs.
  3. Slowly pour the warmed yolk mixture back into the saucepan, whisking constantly.

Step 5 — Cook Until Thickened

  1. Continue cooking the pudding over medium heat, stirring constantly with a whisk or silicone spatula.
  2. The pudding is ready when it coats the back of a spoon and leaves a clean line when you run your finger across it—usually after 3–5 minutes.
  3. Remove from heat and stir in the vanilla extract.

Step 6 — Layer the Dessert

  1. In 6 small dessert cups or bowls, spoon a thin layer of pudding at the bottom.
  2. Add a few banana slices over the pudding layer.
  3. Drizzle a little sugar-free caramel sauce.
  4. Repeat the layers until all ingredients are used, finishing with pudding on top.

Step 7 — Chill for Best Texture

  • Cover each pudding cup with plastic wrap, pressing it gently against the surface to prevent a skin from forming.
  • Refrigerate for at least 2 hours before serving. Chilling allows the pudding to fully set and the flavors to meld.

Nutritional Information (Per Serving)

(Based on unsweetened almond milk, heavy cream, and allulose)

  • Calories: ~185 kcal
  • Net Carbs: ~8g
  • Protein: ~3g
  • Fat: ~14g
  • Fiber: ~1g
  • Added Sugar: 0g

Diabetic-Friendly Tips

  • Portion control is key — while this is lower in carbs, bananas still contain natural sugars. Keep serving sizes small.
  • Use firm bananas instead of very ripe ones to lower glycemic impact.
  • Chill longer for a thicker texture, which helps with slower digestion.
  • Allulose is the best choice for caramel and pudding texture—erythritol can crystallize when cooled.

Serving Ideas

  • Sprinkle a pinch of cinnamon over the top for a warm, cozy flavor.
  • Add a dollop of sugar-free whipped cream for extra indulgence.
  • Garnish with a single banana slice and a caramel drizzle for presentation.