Name: Low Carb Protein Pudding
Prep time: 5 min
Ingredients: 1 cup unsweetened almond milk; 1 scoop (25-30g unflavored or vanilla whey protein isolate); 2 tablespoons chia seeds; 1 tablespoon unflavored collagen peptides (optional); 2 tablespoons cream cheese (softened); 2 tablespoons heavy cream; 2 tablespoons powdered erythritol or monk fruit sweetener; 1 teaspoon vanilla extract; ¼ teaspoon cinnamon; Pinch of sea salt; 1 tablespoon unsweetened cocoa powder; 1 tablespoon natural peanut butter; ¼ teaspoon almond or coconut extract; ¼ teaspoon espresso powder; Dairy-free: Use coconut cream for cream cheese & heavy cream; ensure protein powder is dairy-free.; Nut-free: Use sunflower seed butter; substitute almond milk with coconut or flax milk.

This Low Carb Protein Pudding is a game-changer for guilt-free desserts. Ready in minutes, perfect for meal prep, and endlessly customizable.

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The moment I first perfected this Low Carb Protein Pudding recipe was nothing short of a personal culinary triumph. After countless attempts to find a truly satisfying dessert that wouldn’t derail my nutrition goals, this velvety creation finally checked all the boxes. This Low Carb Protein Pudding delivers an incredibly silky texture that coats your tongue like traditional pudding, yet provides the nutritional profile of a post-workout snack. What makes this recipe truly special is how it transforms simple ingredients into a luxurious treat that satisfies intense sweet cravings without the sugar crash. The rich, complex flavor develops as it chills, creating depth that makes you forget you’re enjoying something so nutritionally sound. As you dip your spoon in for the first time, you’ll notice how it holds its shape momentarily before surrendering to a smooth, creamy consistency that’s both substantial and light. Keep reading to discover how this simple recipe might just become your new go-to solution for healthy indulgence that fits perfectly into your low carb lifestyle.

Why You’ll Love This Low Carb Protein Pudding

If you’ve ever struggled with protein supplements that taste artificial or desserts that leave you with sugar cravings an hour later, this Low Carb Protein Pudding effortlessly solves both problems. The carefully balanced ingredients ensure there’s no chalky protein aftertaste, while the natural sweeteners provide satisfaction without blood sugar spikes. The simple preparation means you can have it ready in minutes, without the fuss of traditional pudding that requires constant stirring and precision timing.

I’ll never forget serving this Low Carb Protein Pudding at my fitness group’s monthly potluck. Jennifer, who typically avoided anything labeled “protein” or “sugar-free” due to past disappointments, reluctantly took a small portion to be polite. Minutes later, she returned to the serving table, wide-eyed, asking if she could have the recipe. “This can’t possibly be healthy,” she insisted, scraping her bowl clean. That moment confirmed what I already knew—this recipe bridges the gap between nutritious and delicious in a way few others manage.

What makes this recipe truly versatile is how easily it adapts to different dietary needs and flavor preferences. It works beautifully as a quick breakfast, post-workout recovery snack, or elegant dessert when served in pretty glassware with thoughtful toppings. You can make a large batch for meal prep or whip up a single serving when a craving strikes. The basic recipe serves as a perfect canvas for countless variations to keep your palate interested.

Now, let’s explore exactly what you’ll need to create this game-changing Low Carb Protein Pudding in your own kitchen.

Ingredients for Low Carb Protein Pudding

Base Ingredients:

1 cup unsweetened almond milk – Provides the liquid base while keeping carbs minimal. Any unsweetened plant milk works well; coconut milk creates a richer version, while cashew milk offers a more neutral flavor. For a dairy option, whole milk or half-and-half can be used, though this increases the carb content slightly.
1 scoop (25-30g) unflavored or vanilla whey protein isolate – The star ingredient that brings protein content to approximately 20-25g per serving. Whey isolate creates the smoothest texture, but plant-based proteins like pea protein can work with slight texture adjustments (may need additional liquid). Quality matters here—choose a protein with minimal ingredients and no artificial sweeteners for the cleanest flavor.
2 tablespoons chia seeds – Creates the pudding-like texture through natural thickening. These tiny powerhouses add omega-3 fatty acids, fiber, and additional protein. White chia seeds create a more traditional pudding appearance, though black seeds work identically in function.
1 tablespoon unflavored collagen peptides (optional) – Supports skin and joint health while adding extra protein without affecting flavor. Can be omitted without recipe adjustments.
2 tablespoons cream cheese, softened – Adds creaminess and tanginess that masks any protein powder aftertaste. For dairy-free versions, substitute with 2 tablespoons of coconut cream or dairy-free cream cheese.
2 tablespoons heavy cream – Creates rich mouthfeel similar to traditional pudding. Coconut cream makes an excellent dairy-free substitute.

Sweetening & Flavoring:

2 tablespoons powdered erythritol or monk fruit sweetener – Provides zero-carb sweetness without artificial aftertaste. Powdered versions dissolve better than granulated. Adjust according to your sweetness preference and protein powder’s existing sweetness.
1 teaspoon vanilla extract – Enhances perceived sweetness and adds depth. Pure extract offers superior flavor to imitation.
¼ teaspoon cinnamon – Adds warmth and complexity while helping to regulate blood sugar. Ceylon cinnamon has a milder, more delicate flavor than Cassia cinnamon.
Pinch of sea salt – Balances sweetness and enhances all other flavors. Don’t skip this seemingly minor ingredient—it makes a significant difference.

Optional Add-Ins (Choose 1-2):

1 tablespoon unsweetened cocoa powder – Creates chocolate pudding with minimal added carbs. Dutch-processed provides smoother flavor, while natural cocoa adds brightness.
1 tablespoon natural peanut butter – Adds creaminess and flavor. Any nut or seed butter works based on preference.
¼ teaspoon almond or coconut extract – Provides flavor dimension without adding carbs or calories.
¼ teaspoon espresso powder – Enhances chocolate flavor without adding coffee taste. Works particularly well in chocolate variations.

For Special Dietary Needs:

Keto-friendly: This recipe is already keto-compatible.
Dairy-free: Use coconut cream instead of cream cheese and heavy cream; ensure protein powder is dairy-free.
Egg-free: No modifications needed—this recipe is naturally egg-free.
Nut-free: Substitute sunflower seed butter for nut butters and use coconut milk or flax milk instead of almond milk.

How to Make Low Carb Protein Pudding

Step 1: Prepare Your Base Mixture

In a medium bowl, add softened cream cheese and heavy cream. Using a hand whisk, blend until completely smooth with no lumps. The mixture should be uniform and slightly fluffy.
If your cream cheese is cold, microwave it for 10-15 seconds to soften without melting it. This prevents the dreaded cream cheese lumps that are difficult to remove later.
Add the almond milk to the cream mixture gradually, whisking continuously to incorporate smoothly. The liquid should be completely uniform with no white streaks remaining.

Step 2: Add Protein and Thickeners

In a separate small bowl, combine the protein powder, chia seeds, and collagen peptides (if using). Whisking the dry ingredients together first prevents clumping when they meet liquid.
Gradually sprinkle the dry mixture into the wet ingredients while whisking constantly. Adding slowly prevents lumps from forming.
Continue whisking for about 1-2 minutes until the mixture is completely smooth. Small chia seeds will be visible throughout, but there should be no powder clumps.
If using an electric mixer, use low speed to prevent incorporating too much air.

Step 3: Add Sweeteners and Flavorings

Add the powdered sweetener, vanilla extract, cinnamon, and salt to the mixture. Whisk thoroughly to incorporate all ingredients.
If creating a flavored variation, add chosen flavor add-ins now (cocoa powder, nut butter, extracts, etc.) and whisk until fully integrated. The mixture will still be relatively thin at this point—it will thicken as it chills.
Taste the mixture and adjust sweetness or flavors as needed. The flavor should be slightly stronger than you want the final product, as cold temperatures dull sweetness and flavor intensity.

Step 4: Chill and Set

Pour the pudding mixture into individual serving containers or one larger storage container. Glass jars or ramekins work beautifully for individual portions.
Cover with a lid or plastic wrap, ensuring the wrap touches the surface of the pudding if you want to prevent a skin from forming.
Refrigerate for at least 2 hours, preferably 4 hours or overnight. The pudding is ready when it has thickened to a spoonable consistency that holds its shape on a spoon.
The chia seeds will plump up and gelatinize, creating that classic pudding texture. You’ll know it’s properly set when the pudding doesn’t slosh when you tilt the container gently.

Step 5: Serve Your Low Carb Protein Pudding

Before serving, give the pudding a good stir if it’s been refrigerated for longer than 4 hours, as it may continue to thicken.
If too thick, thin with a splash of almond milk. If not thick enough (rare), refrigerate longer or add an additional teaspoon of chia seeds, stir, and refrigerate for another 30 minutes.
Portion into serving dishes if made in a large batch. The pudding should hold its shape but still be creamy and spoonable.
If desired, add toppings just before serving to maintain their texture. Fresh berries, toasted unsweetened coconut flakes, or chopped nuts all make excellent low-carb garnishes.

Delicious Variations on Low Carb Protein Pudding

Chocolate Peanut Butter Cup Protein Pudding

Add 1 tablespoon unsweetened cocoa powder and 1 tablespoon natural peanut butter to the base recipe. Top with a small square of 85% dark chocolate and a sprinkle of chopped peanuts for a dessert-like experience with minimal added carbs.

Vanilla Chai Spice Protein Pudding

Add ¼ teaspoon each of cardamom, ginger, and cloves, plus an additional ¼ teaspoon of cinnamon to the base recipe. This warming spice blend transforms the pudding into a comforting, chai-inspired treat perfect for cool evenings.

Lemon Blueberry Protein Pudding

Add 1 teaspoon lemon zest and ½ teaspoon lemon extract to the base recipe. Before serving, top with ¼ cup fresh blueberries. The bright citrus notes complement the berries perfectly while adding minimal carbs.

Pumpkin Pie Protein Pudding

Add 3 tablespoons pumpkin puree (not pie filling) and ½ teaspoon pumpkin pie spice to the base recipe. Reduce almond milk by 2 tablespoons to account for the added moisture from the pumpkin. This seasonal variation brings holiday flavors to your healthy eating routine.

Mint Chocolate Chip Protein Pudding

Add ¼ teaspoon peppermint extract and 1 tablespoon unsweetened cocoa powder to the base recipe. After chilling, fold in 1 tablespoon chopped sugar-free dark chocolate or cacao nibs for the “chips.” The refreshing mint pairs wonderfully with rich chocolate notes.

Tiramisu Protein Pudding

Add 1 tablespoon unsweetened cocoa powder and ½ teaspoon espresso powder to the base recipe. Layer the finished pudding with a tablespoon of whipped cream (or coconut cream for dairy-free) and dust with additional cocoa powder for an Italian-inspired dessert that’s dinner party worthy.

Low Carb Protein Pudding

This Low Carb Protein Pudding is a game-changer for guilt-free desserts. Ready in minutes, perfect for meal prep, and endlessly customizable.

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Prep Time 5

Servings

Calories 220 kcal

Equipment

Medium mixing bowl