
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
Equipment
- Medium mixing bowl
Ingredients
Base 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
Sweetening & Flavoring:
- 2 tablespoons powdered erythritol or monk fruit sweetener
- 1 teaspoon vanilla extract
- ¼ teaspoon cinnamon
- Pinch of sea salt
Optional Add-Ins (Choose 1-2):
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon natural peanut butter
- ¼ teaspoon almond or coconut extract
- ¼ teaspoon espresso powder
For Special Dietary Needs:
- 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.
Instructions
Step 1: Prepare Your Base Mixture
- Whisk softened cream cheese and heavy cream in a bowl until smooth.
- Gradually add almond milk while whisking to maintain a uniform consistency.
Step 2: Add Protein and Thickeners
- In a separate small bowl, whisk together protein powder, chia seeds, and collagen peptides.
- Slowly sprinkle the dry mixture into the wet ingredients while whisking continuously.
- Whisk until smooth, ensuring no lumps remain.
Step 3: Add Sweeteners and Flavorings
- Stir in the powdered sweetener, vanilla extract, cinnamon, and sea salt.
- If using optional add-ins, mix them in now. Adjust sweetness if needed.
Step 4: Chill and Set
- Transfer the pudding to serving containers, cover, and refrigerate for at least 2 hours (preferably 4+ hours).
- Stir before serving. If too thick, add a splash of almond milk.
Step 5: Serve and Enjoy!
- Portion into bowls or ramekins.
- Garnish with berries, coconut flakes, or nuts if desired.
Notes
- For a smoother texture, blend the pudding before refrigerating.
- The pudding thickens as it chills—adjust consistency as needed.
- Meal prep-friendly: Store in the fridge for up to 3 days.
Nutrition
Frequently Asked Questions About Low Carb Protein Pudding
How long does Low Carb Protein Pudding stay fresh in the refrigerator?
This pudding keeps beautifully for up to 5 days when stored in airtight containers in the refrigerator. The flavor actually improves after the first 24 hours as the ingredients meld together. If you notice any liquid separation after a few days, simply stir the pudding before enjoying—this is normal and doesn’t indicate spoilage. For optimal texture, I recommend consuming within 3 days, though it remains safe to eat for the full 5 days.
Can I meal prep this Low Carb Protein Pudding for the entire week?
Absolutely! This recipe multiplies easily for batch preparation. Make 5-7 individual portions on Sunday for grab-and-go breakfasts or snacks all week. If meal prepping, add toppings like berries or nuts just before eating rather than during preparation to maintain their freshness and texture. Consider using small mason jars with lids for convenient, portable portions.
My pudding has a grainy texture. What went wrong?
A grainy texture typically results from one of three issues: protein powder clumping, chia seeds not fully hydrating, or using granulated sweetener instead of powdered. To fix existing grainy pudding, try blending it briefly with an immersion blender or standard blender. For future batches, ensure you’re whisking continuously when adding dry ingredients, use room temperature liquids, and allow chia seeds to fully hydrate by refrigerating for at least 4 hours. Using powdered sweeteners rather than granulated varieties also helps create a smoother mouthfeel.
Can I make this pudding without dairy for a paleo or dairy-free diet?
Yes! Replace cream cheese with either coconut cream (the solid part from a refrigerated can of full-fat coconut milk) or dairy-free cream cheese. Substitute heavy cream with additional coconut cream. Ensure your protein powder is dairy-free as well—opt for a clean pea, hemp, or brown rice protein. The texture may be slightly different, but the thickening power of the chia seeds ensures you’ll still achieve a pudding-like consistency.
How can I increase the protein content without affecting the flavor?
To boost protein content further, add an additional half-scoop of protein powder (12-15g) and increase liquid by 2-3 tablespoons to maintain proper consistency. Alternatively, blend in ¼ cup of silken tofu, which adds protein without significantly changing the flavor profile. Egg white protein powder also blends nearly undetectably and adds approximately 8g of protein per tablespoon. Just remember that drastically increasing protein content may necessitate additional sweetener and flavoring to maintain balanced taste.
Can I make a warm version of this pudding for cold weather?
Yes, though with slight modifications. For a warm variation, heat the almond milk gently before adding it to the other ingredients, but do not boil. Use 1 tablespoon of chia seeds instead of 2, and add ½ teaspoon of xanthan gum to help thicken without extended refrigeration. The warm pudding won’t be quite as thick as the chilled version but provides comforting warmth on cold days. Top with a sprinkle of cinnamon and a small pat of butter for a hot cereal-like experience.
Closing Thoughts
Every time I share this Low Carb Protein Pudding with someone new, I’m reminded of a particular breakfast gathering where a close friend—who had been struggling with diabetes—teared up after taking her first bite. “I haven’t had pudding in years,” she confessed, “because I thought those small pleasures were behind me.” That moment crystalized for me why recipes like this matter beyond mere nutrition facts—they reconnect us with food joy that dietary restrictions often strip away.
What I cherish about this recipe is how it honors the comforting tradition of pudding—a dessert that spans cultures and generations—while innovating to meet modern nutritional needs. It maintains the soulful satisfaction that makes pudding such a beloved treat while transforming it into something that nourishes rather than depletes. The balance of satisfying richness with nutritional mindfulness reflects how our relationship with food can be both joyful and nurturing.
I encourage you to make this Low Carb Protein Pudding your own unique creation. Perhaps you’ll incorporate a spice that reminds you of your grandmother’s kitchen, or discover a flavor combination that becomes your signature version. The recipe is wonderfully forgiving and adapts to personalization beautifully. In sharing this recipe, my hope is that you find, as I have, that mindful eating doesn’t mean abandoning pleasure—it simply means reimagining it. So dip your spoon into this velvety creation and rediscover the simple joy of pudding, transformed for your healthiest self.
I LOVE IT
I absolutely love Panera Bread’s Chicken Salad! It’s the perfect blend of fresh ingredients and delicious flavors. The chicken is always tender and well-seasoned, and the combination of crisp celery, crunchy pecans, and sweet grapes creates a perfect balance of textures and tastes. The creamy dressing ties everything together beautifully without being too heavy.
Whether I have it on a sandwich, with a side salad, or just by itself, it never disappoints. It’s a great option for a light yet satisfying meal. I highly recommend it to anyone looking for a refreshing and tasty chicken salad.