Easy Protein Pudding (Low-Carb, Sugar-Free)
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This protein pudding will be your new favorite guilt-free indulgence. It’s thick, creamy, and absolutely dreamy; the kind of treat you’ll actually feel good about digging into. Made in 5 minutes with easy ingredients, it’s the perfect way to keep snack time smart and satisfying.
I lead an active lifestyle, but I’m also a sweet tooth. I’m all for easy, healthy treats that support my lifestyle, like spirulina chocolate energy bites and maca chocolate energy bar, which I enjoy on busy days.
My favorite post-workout treat? Homemade protein pudding, which packs 50g of protein per serving! I love how I can customize the flavor depending on my mood, plus I can whip it up in just 5 minutes.
Whether you’re powering through a mid-afternoon slump, looking for a pre- or post-workout pick-me-up, or craving something cozy after dinner, you’ll enjoy this high-protein pudding that tastes just like an indulgent dessert. You get to enjoy everything you love in a pudding, with zero guilt and without the sugar crash.
Table of Contents (click to view)
Why You’ll Love This Recipe
- Easy, no-fuss recipe: Just blend and enjoy!
- Naturally sugar-free: No added sugar and fits perfectly into low-sugar or general clean-eating lifestyles.
- Keto-approved: Use your favorite low-carb protein powder or thickener to make it totally keto.
- Flexible flavors: The base recipe is a blank canvas. Add your favorite flavor of protein powder to suit your mood.
- Kid-friendly: The creamy texture and mild flavor make it a hit with little ones, and you’ll feel great knowing it’s a better-for-you treat.
- Meal-prep friendly: Make a batch, portion it out, and you’ve got grab-and-go snacks or desserts ready for the week.
How to Make Protein Pudding
This smooth and silky low-carb, low-fiber protein pudding is my go-to smart treat, and it will soon be yours, too! Blend the ingredients together, and it’s ready to enjoy.
However, I highly recommend chilling it in the fridge first. This helps thicken the pudding, improve its texture, and make it creamier and more spoonable, not to mention more refreshing!
Scroll to the bottom of this post for a printable recipe card with a full list of ingredients, measurements, and step-by-step instructions.
Ingredients You Need
- Cottage cheese: Gives the pudding a cheesecake-like richness. Make sure to use a blender to get it truly smooth. Cottage cheese is lumpy otherwise and won’t have the pudding texture unless blended.
- Flavored protein powder: I use peanut butter-flavored protein powder, but you can use any protein powder flavor you prefer. Chocolate or vanilla also work well. I recommend sticking with whey protein powder for this recipe as plant-based powders tend to absorb more liquid and can make the pudding way too thick.
- Unsweetened cocoa powder: Sift before blending to avoid clumps!
- Powdered erythritol: Erythritol adds sweetness without sugar or calories. Powdered forms blend more smoothly than granulated.
- Vanilla extract
- Unsweetened almond milk: Thins the pudding to the desired consistency.
- Salt
Step-By-Step Instructions
Only 3 simple steps stand between you and the best protein pudding ever! Follow the instructions below to get started.
Step 1: Blend
Add all ingredients to a blender or food processor. Blend until completely smooth and creamy, scraping down the sides as needed.
Step 2: Taste and adjust
Taste and adjust sweetness or consistency with more almond milk if desired.
Step 3: Chill
Chill for 30 minutes for a firmer texture, or enjoy immediately.
Substitutions
This recipe is super easy to customize depending on your preferences or dietary needs. Here are my recommended ingredient substitutions:
- Cottage cheese: Substitute with ricotta cheese. Greek yogurt works great, too, but note that the flavor and texture will be more tart and less creamy. I recommend full-fat Greek yogurt, but if you can’t have dairy, coconut yogurt will work as well.
- Flavored protein powder: Only have unflavored? Just sweeten to taste with a little extra vanilla extract and your choice of sweetener.
- Unsweetened cocoa powder: Replace with cacao powder, carob powder, or chocolate protein powder (just adjust the sweetness).
- Powdered erythritol: Use your choice of 0 carb sweetener or honey if you’re not following a sugar-free diet.
- Unsweetened almond milk: Substitute with coconut milk from a carton, not a can or regular milk, if you aren’t eating low-carb.
Expert Tips
- Use cold ingredients: Start with cold cottage cheese and almond milk for a pudding that’s instantly cool and refreshing. Plus, it blends more evenly.
- Make it carnivore-friendly: Replace almond milk with raw milk and sweeten with keto sweetener or raw honey for carbs.
- Customize the thickness: If your pudding turns out too thick, add a splash more almond milk. Too thin? Blend in a bit more protein powder or let it chill longer.
- Turn it into a dessert bowl: Top it with berries, cacao nibs, shaved dark chocolate, nuts, or a drizzle of nut butter for a higher-impact treat that still fits a high-protein, low-sugar diet.
How to Store This Recipe
Transfer the pudding to an airtight container or portion it into small jars or meal prep cups with lids and store in the refrigerator for up to 3 days. The texture might thicken slightly over time, so just give it a quick stir before enjoying.
Top with your favorite mix-ins just before serving. Do not freeze: the texture may become grainy after thawing.
What to Serve with Protein Pudding
Not only is this protein pudding absolutely delicious as it is, but also super versatile to pair with all kinds of tasty add-ons or sides. Pick high-protein muffins like carnivore breakfast muffins or hidden liver meat muffins, or even a slice of low-carb bread to round out the meal. I especially enjoy it with a slice or two of coconut flour bread or chocolate pumpkin bread.
More Easy Pudding Recipes To Try
- Chai latte chia pudding
- No-bake eggnog cheesecake pudding
- Double chocolate mint chip chia pudding
- Key lime chia pudding
- Keto mint chocolate pudding
5-Minute Protein Pudding Recipe
Ingredients
- 2 cups cottage cheese
- 2 scoops peanut butter flavored protein powder
- 3 tablespoons unsweetened cocoa powder
- 1 ½ tablespoons powdered erythritol or honey if not keto
- 1 teaspoon vanilla extract
- 2 tablespoons unsweetened almond milk may add up to 2 tbsp more depending on preference
- 1 pinch salt
Instructions
- Add all ingredients to a blender or food processor.
- Blend until completely smooth and creamy, scraping down the sides as needed.
- Taste and adjust sweetness or consistency with more almond milk if desired.
- Chill for 30 minutes for a firmer texture, or enjoy immediately.
Notes
-
- Start with cold cottage cheese and almond milk for a pudding that’s instantly cool and refreshing. Plus, it blends more evenly.
- If your pudding turns out too thick, add a splash more almond milk and blend in a bit more protein powder or let it chill longer if it’s too thin.
- Top it with berries, cacao nibs, shaved dark chocolate, nuts, or a drizzle of nut butter for a higher-impact treat that still fits a high-protein, low-sugar diet.
Nutrition & Macros
To obtain the most accurate representation of the nutritional information in a given recipe, please calculate the nutritional information with the actual ingredients and amounts used, using your preferred nutrition calculator. Under no circumstances shall the this website and the author be responsible for any loss or damage resulting for your reliance on the given nutritional information.
