The Easiest Low Glycemic Dessert Recipe:
2-Ingredient Fudge

 

(Low-Carb, Grain-Free, Blood Sugar Friendly)

I gave up refined sugar at age 35 — not because I wanted to, but because I had to. I was dealing with mysterious chronic chest pain from mitral valve prolapse syndrome, and cutting sugar was the only thing that helped. What I didn’t expect was that eliminating refined sugar would become the foundation of a whole new way of eating — and eventually, a career.

Twenty-four years later, I’m a holistic nutritionist, integrative health practitioner, and the creator of Nest Wellness. I’ve spent over a decade developing low glycemic recipes that are blood sugar-friendly and genuinely delicious, testing every one of them with my continuous glucose monitor (CGM). I’ve created over 100 recipes for Levels Health, developed The Blood Sugar Method — a comprehensive course for anyone who wants to take control of their metabolic health — and I share new CGM-tested recipes every week over on my Nest Wellness Substack.
And yes — that absolutely includes dessert.

What Makes a Dessert “Low Glycemic”?

A low glycemic dessert isn’t just one that’s low in sugar (though that matters). It’s one that’s engineered to minimize your blood sugar response — the spike and crash cycle that leaves you reaching for more an hour later.

Here’s what I look for when developing a low glycemic dessert recipe:

Smart Sweeteners

The sweetener you use makes an enormous difference. I rely on monk fruit, allulose, and monk fruit-allulose blends because they deliver real sweetness without raising blood glucose. Whole-food sweeteners like dates can also work beautifully when they’re paired with protein and healthy fat to slow absorption. I go deep on this topic — including a homemade sugar-free syrup recipe — in my post on the top 3 sweeteners for metabolic health.

High-Fiber, Low-Carb Flours — or No Flour At All

Traditional all-purpose flour sends blood sugar soaring. In my baking, I reach for almond flour and lupin flour, both of which contribute fiber, protein, and a satisfying texture — without the glycemic hit. And some of my favorite low glycemic desserts skip flour entirely (see: the recipe below).

Healthy Fats and Protein

Fat and protein are your best friends when it comes to blood sugar stability. They slow the absorption of any carbohydrates in a recipe, which means a gentler, steadier glucose rise instead of a sharp spike. Nut butters, eggs, full-fat dairy, olive oil, and dark chocolate all play this role beautifully.

Mindful Portions

Even the most blood sugar-friendly ingredients can cause a glucose spike in large quantities. Most of my recipes are naturally portion-controlled — a few squares of fudge, a couple of cookies, one slice of cake — because they’re rich and satisfying enough that you don’t need more.

 

 

Want More Recipes?
The Low Glycemic Dessert Roundup

This fudge recipe is just the beginning. Over on my Substack, I recently published a full low glycemic dessert roundup with 30+ refined sugar-free recipes organized by category, every single one CGM-tested. We’re talking:

• For chocolate lovers: brownies, chocolate cream pie, dark chocolate-dipped caramels, millionaire bars, salted pistachio chocolate torte
• Fresh + fruity: frozen strawberry cheesecake bars, key lime pie, lemon linzer cookies, caramel apple galette
• Ice cream: Mexican hot cocoa, saffron cardamom, mint chip, strawberry cheesecake
• Cakes: carrot cake, sticky toffee pudding, lemon loaf, cinnamon rolls
• Cookie jar favorites: almond joy macaroons, salted caramel chocolate chunk cookies, edible cookie dough bites

The roundup also includes guidance on saturated fat swaps for those with specific health considerations (ApoE4 carriers, familial hypercholesterolemia) and links to my favorite low glycemic sweeteners.

Get CGM-Tested Recipes Every Week

If you want to stop guessing which foods are actually working for your blood sugar — and start eating in a way that feels both nourishing and satisfying — I’d love to have you in the Nest Wellness community.

Subscribe to Nest Wellness on Substack for weekly recipes, wellness deep-dives, and practical metabolic health tips.

Paid subscribers get access to my full recipe archive — every recipe I’ve ever published, organized by category and all CGM-tested — plus my Wellness Wednesday posts, monthly roundups, and a community of people who are serious about feeling their best.

At $10/month or $60/year, it’s the most affordable comprehensive metabolic health resource I know of. And if a subscription isn’t in your budget right now, just email me. I mean it.

Because real love — for your body, for good food, for your long-term health — means treating yourself well. Even when you’re eating dessert.

— Beth

 

Beth Bollinger is a holistic nutritionist, integrative health practitioner, and creator of Nest Wellness. She is the recipe developer behind The Blood Sugar Method and has created 100s of CGM-tested low glycemic recipes. Beth is recognized for her real-food approach to optimizing energy, hormones, and overall well-being. She has been refined sugar-free for 23 years.