Greek Yogurt with Walnuts & Cinnamon

High-protein, blood sugar stable, and surprisingly satisfying for only 200 calories.

Ingredients

¾ cup plain 0% Greek yogurt

• 1 oz walnuts (about 14 halves)
• 1 tsp cinnamon
• Optional: ½ tsp vanilla, 5 drops stevia or 1 tsp honey
• 5 blueberries (optional garnish)

Directions

1. Spoon Greek yogurt into a small bowl.
2. Sprinkle cinnamon and vanilla if using.
3. Add sweetener if desired.
4. Top with walnuts.
5. Garnish with berries if using.

Notes

Cinnamon has been shown in multiple studies to improve insulin sensitivity and reduce post-meal blood sugar by 10–29% when consumed regularly. Using it daily in yogurt or oatmeal is a no-effort blood sugar intervention.

Nutrition

Calories: 200 | Protein: 18g | Carbs: 12g | Fat: 10g | Fiber: 1g