Whole Grain Pear Bread Pudding with Warm Spices
Fiber-rich whole grain bread pudding featuring caramelized pears and warming spices—a blood sugar-friendly dessert that satisfies without the spike.
This comforting bread pudding transforms whole grain bread into a diabetes-friendly dessert that won't send your blood sugar soaring. The secret lies in the fiber-dense whole grain bread, which slows glucose absorption, and the naturally sweet caramelized pears that provide satisfying sweetness with their inherent fiber and nutrients. Unlike traditional bread puddings loaded with refined sugars, this version uses minimal added sweeteners—just a touch of honey and brown sugar—allowing the natural fruit sugars to shine.
The caramelization process intensifies the pears' sweetness without adding extra sugar, while warm spices like cinnamon, cloves, and allspice add depth and may even help improve insulin sensitivity. The custard base uses 1% milk rather than heavy cream, keeping saturated fat in check while still delivering that classic creamy texture. Each serving provides sustained energy thanks to the complex carbohydrates from whole grains and the protein from eggs and milk.
For optimal blood sugar management, serve this pudding as part of a balanced meal rather than on its own. Pair it with a handful of nuts or a dollop of Greek yogurt to add protein and healthy fats, which further slow glucose absorption. The 20-30 minute soaking time is crucial—it allows the bread to fully absorb the custard, creating that perfect tender-yet-structured texture that makes bread pudding so irresistible. Best enjoyed warm with a sprinkle of extra cinnamon on top.
Bloedsuikerimpact
This bread pudding will cause a moderate, sustained blood sugar rise due to its medium glycemic load of 18.3 and low-moderate GI of 44. The whole grains, fat from butter and oil, and protein from eggs and milk help slow glucose absorption, providing steady energy for 2-3 hours.
Bloedsuikertips
- ✓ Eat a smaller portion (half serving) and pair with a protein source like Greek yogurt or nuts to further blunt the blood sugar response
- ✓ Take a 10-15 minute walk after eating to help muscles absorb glucose and reduce the post-meal spike
- ✓ Consume this as part of a meal that includes vegetables or a salad first, which adds fiber and slows overall digestion
🥗 Ingrediënten
- 12 oz sturdy whole-grain bread, cut into 1-inch cubes
- 1 tbsp unsalted butter
- 2 tbsp canola oil
- 3 pcs large ripe firm pears, peeled, halved, cored and sliced
- 2 pcs allspice
- 2.75 cup 1% milk
- 2 pcs eggs, lightly beaten
- 3 tbsp brown sugar, divided
- 2 tbsp honey
- 2 tsp vanilla extract
- 1 tsp ground cinnamon
- 0.125 tsp ground cloves
- 12 oz sturdy whole-grain bread, cut into 1-inch cubes
- 1 tbsp unsalted butter
- 2 tbsp canola oil
- 3 pcs large ripe firm pears, peeled, halved, cored and sliced
- 2 pcs allspice
- 2.75 cup 1% milk
- 2 pcs eggs, lightly beaten
- 3 tbsp brown sugar, divided
- 2 tbsp honey
- 2 tsp vanilla extract
- 1 tsp ground cinnamon
- 0.125 tsp ground cloves
👨🍳 Instructies
- 1
Position oven rack in the center and preheat to 350°F (175°C). Spread the whole-grain bread cubes in a single layer across a large baking sheet. Toast in the preheated oven for approximately 5 minutes until the edges are lightly golden and crisp. Remove and set aside to cool slightly.
- 2
Heat a large nonstick skillet over medium heat. Add half the butter and 1 tablespoon canola oil, swirling until the butter melts and becomes foamy. Arrange half of the sliced pears in the pan in a single layer. Cook without stirring for 2-3 minutes until golden brown on the bottom, then flip and cook the other side. Sprinkle with a generous pinch of allspice. Transfer to a plate and repeat with remaining butter, oil, pears, and allspice.
- 3
Lightly coat a 9-inch square baking dish with cooking spray or brush with oil. Layer half of the toasted bread cubes evenly across the bottom of the dish. Distribute half of the caramelized pear slices over the bread, then top with the remaining bread cubes, creating a layered structure. Reserve the remaining pears for the top.
- 4
In a large mixing bowl, whisk together the milk, beaten eggs, 2 tablespoons of the brown sugar, honey, vanilla extract, ground cinnamon, and ground cloves until thoroughly combined and the sugar dissolves. Pour this custard mixture evenly over the layered bread and pears, ensuring all bread pieces are moistened.
- 5
Cover the baking dish tightly with plastic wrap and let stand at room temperature for 20-30 minutes. Every 8-10 minutes, gently press down on the bread with a spatula to help it absorb the custard mixture. The bread should be thoroughly soaked but still hold its shape.
- 6
Remove the plastic wrap and arrange the reserved caramelized pear slices decoratively across the top of the pudding. Sprinkle evenly with the remaining 1 tablespoon brown sugar. Bake uncovered for 45-55 minutes, until the top is golden brown and a knife inserted into the center comes out mostly clean with just a few moist crumbs.
- 7
Remove from oven and let the bread pudding rest for 10 minutes before serving. This allows the custard to set properly. Serve warm, cutting into 8 equal portions. Store any leftovers covered in the refrigerator for up to 3 days and reheat gently before serving.
📊 Voeding per portie
| Per portie | Hele gerecht | |
|---|---|---|
| Calorieën | 483 | 3865 |
| Koolhydraten | 59g | 473g |
| Suikers | 27g | 217g |
| Toegevoegde suikers | 14g | 109g |
| Natuurlijke suikers | 14g | 108g |
| Eiwitten | 6g | 46g |
| Vet | 28g | 221g |
| Verzadigd vet | 10g | 78g |
| Onverzadigd vet | 18g | 143g |
| Vezels | 15g | 118g |
| Oplosbare vezels | 4g | 35g |
| Onoplosbare vezels | 10g | 83g |
| Natrium | 125mg | 1002mg |
Voorspelde glucoserespons
Wat als je...
Geschat model — individuele reacties variëren. Geen medisch advies.
🔄 Lager GI alternatieven
These zero-calorie sweeteners have no impact on blood glucose levels, while brown sugar has a high glycemic index of 64 and causes rapid blood sugar spikes.
Honey has a glycemic index of 58 and adds significant glycemic load. Sugar-free syrups and yacon syrup (GI of 1) provide sweetness without raising blood sugar.
Even whole grain bread has a moderate to high glycemic index (50-70). Nut and seed-based breads have minimal carbohydrates and a negligible glycemic impact.
Regular milk contains lactose with a glycemic index around 46. Unsweetened nut milks have virtually no carbohydrates and minimal impact on blood glucose.
Pears have a glycemic index of 38 and higher sugar content. Berries have lower glycemic indices (25-40) and significantly less sugar per serving, reducing overall glycemic load by 30-50%.
🔬 De wetenschap achter dit recept
The Science Behind This Blood Sugar-Friendly Dessert
This Whole Grain Pear Bread Pudding proves that dessert can be both delicious and blood sugar-friendly. With a glycemic index of 44 and a moderate glycemic load of 18.3 per serving, this recipe demonstrates how smart ingredient choices create a treat that won't send your glucose soaring. The secret lies in the synergy between whole grains, healthy fats, and the natural sweetness of pears.
Whole grain bread is the foundation of this recipe's success. Unlike refined white bread, whole grains retain their fiber-rich bran and nutrient-dense germ, which slow down digestion and create a gentler rise in blood sugar. The fiber acts like a protective barrier, preventing rapid glucose absorption in your intestines. When you pair this with the healthy fats from butter and canola oil, you further slow gastric emptying—meaning the carbohydrates enter your bloodstream more gradually. This fat-fiber combination is why this pudding has a GI nearly 30 points lower than traditional bread pudding made with white bread.
Pears add natural sweetness while contributing additional fiber (about 6 grams per medium pear), and their high water content helps increase the volume of the dish without adding excessive carbohydrates. To maximize blood sugar stability, enjoy this pudding after a meal containing protein and vegetables rather than on an empty stomach. A 10-minute walk after eating can also help your muscles absorb glucose more efficiently. Remember, glycemic load considers portion size, so savoring a reasonable serving mindfully allows you to enjoy this comforting dessert while keeping your blood sugar steady.