Recipe description
July 27, 2026
Blood Sugar Friendly Greek Yogurt Chia Soup
A gut-friendly, fiber-rich yogurt–chia soup for steady meals
Blood Sugar Friendly
Low Glycemic
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: milk, sulfites
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We found the following intolerances in the recipe ingredients: lactose, histamine
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from chia seeds and berries.
- Contains yogurt for probiotics and polyphenol-rich berries.
- Simple, quick to prepare with no complex steps.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Yoghurt, Greek
2
bowl
Seed, chia
2
tablespoon
Lime juice
1
teaspoon
Honey
1
teaspoon
Berries
1
bowl
Instructions
1
In a mixing bowl, combine Greek yogurt and chia seeds. Stir well to ensure even distribution.
2
Add lime juice and honey. Mix until fully incorporated.
3
Let the mixture sit for 10 minutes to allow chia seeds to swell slightly.
4
Top with fresh berries before serving.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
12 g
Protein
25 g
Carbohydrates
12 g
Fiber
9 g
Sugar
9 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
Is this recipe suitable for blood sugar control?
It contains protein and fiber and uses flavors with low sugar, which may support steady energy. It is not a medical treatment or a substitute for personalized medical advice.
What are the key ingredients and their roles?
Greek yogurt provides protein; chia seeds add fiber and texture and help with fullness; lime juice adds brightness with little sugar; honey adds sweetness; fresh berries provide fiber and antioxidants.
Can I make this dairy-free or vegan?
Yes. Use unsweetened plant-based yogurt and replace honey with maple syrup or agave; keep the chia. Check labels for vegan suitability.
How much sugar is in one serving?
Sugar comes from honey and berries (and any lactose in yogurt). Exact amounts depend on brands; to reduce sugar, choose unsweetened yogurt and berries and use less honey.
How can I adjust sweetness?
Start with less honey and add to taste, or substitute with a low-sugar sweetener.
What can I add to customize?
Try seasonal fruit, a pinch of cinnamon, fresh mint, or a crunchy topping like nuts or toasted seeds.
How should I store leftovers?
Refrigerate in an airtight container and use within 1 day; chia may thicken a bit more—stir before serving.
Is this recipe gluten-free or allergen-friendly?
It contains dairy and is gluten-free as written. If you have a dairy allergy, use plant-based yogurt. Check labels if you need to avoid honey.
Can I prepare it ahead for meal prep?
Yes—prepare the yogurt-chia mixture ahead and refrigerate; add berries just before serving; best within 24 hours.
How many servings does this yield and how big is a serving?
It yields 2 servings. To adjust, scale the ingredients proportionally.
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