Keto Protein Pudding Cups

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These Keto Protein Pudding Cups are the ideal guilt-free dessert or snack. These protein cups are perfect for anyone on a low-carb or keto diet. These pudding cups are rich in protein and good fats. They are tasty, creamy, and fulfill all our sweet cravings without the additional carbs. These Pudding cups are made with a combination of protein powder, almond milk, and a small quantity of sweetener to make an indulgent, filling pudding with few carbs. We can also add the chia seeds & xanthan gum because they help to improve the thickness & texture of these pudding cups. We can place the Keto Protein Pudding Cups in the fridge for 1 hour to get settled. You may customize the flavor of these pudding cups, and we make them in vanilla or chocolate flavor according to our preference.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Prep time: Ten mins
  • Cook time: Five mins
  • Total time: Fifteen minutes + 1 hour chill
  • Serving size: 1 pudding cup
  • Servings: 4
  • Cuisine: American
  • Calories: 180 kcal
  • Course: Dessert
  • Diet: Keto, Low Carb, Gluten-Free

EQUIPMENT:

  • Medium saucepan
  • Spatula
  • Whisk

INGREDIENTS:

  • Two cups almond milk
  • One scoop protein powder
  • 2 tbsp. cocoa powder
  • 3 tbsp. Erythritol powder
  • 1 tsp. vanilla extract
  • 1 tbsp. chia seeds
  • ¼ tsp. xanthan gum
  • Salt

INGREDIENTS NOTES:

WHEY POWDER:

  • We have to select a premium whey or plant-based protein powder that combines well and has the vanilla or chocolate flavor according to the desire. We have to make sure the powder has no added sugars and is low in carbohydrates for a genuine keto-friendly treat.

SWEETENER:

  • We can use the Erythritol, monk fruit, and Allulose because they are keto sweeteners. We can adjust the amount of the sweetener depending on the sweetness of the protein powder you’re using and your personal preference for sweetness.

UNSWEETENED COCOA POWDER:

  • We use the unsweetened Cocoa Powder because this powder adds a deep chocolate taste to chocolate pudding without the need for added sugar.

XANTHAN GUM:

  • We can use the xanthan gum in the pudding because it helps to create the ideal pudding-like texture without the added carbs. Although it is optional, you can omit it if you want. We can slowly sprinkle it while whisking to prevent the formation of clumps.

OR

CHIA SEEDS:

  • We can also add chia seeds can also add some thickness if you don’t have xanthan gum, but they naturally thicken the pudding and provide fiber and good fats.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

  1. Put almond milk, protein powder, cocoa powder, sweetener, salt, & vanilla in a medium saucepan on low-moderate heat.
  2. We don’t have to boil it and just warm it up and stir it continuously to get rid of lumps.
  3. Then we can add the xanthan gum to the pan by whisking it continuously to avoid clumping.
  4. We can cook it for 3-4 minutes and then we can place the pan on the shelf.
  5. Add chia seeds if desired.
  6. When the pudding gets to the ambient temperature, then we can transfer the pudding evenly into jars or ramekins.
  7. We can put the pudding jars in the fridge for about 1 hour, or till they solidify.
  8. Then garnish the Keto Protein Pudding Cups jars with the chocolate nibs and cocoa powder and serve chilled.

TIPS:

  • Add a little more xanthan gum or leave the pudding overnight if you want it thicker.
  • We can blend the ingredients before putting them in jars for a smoother texture.
  • You can adjust the amount of sweetness according to the taste and the flavor of the protein powder.

STORAGE INFORMATION:

FRIDGE:

  • We can place the leftover protein pudding cups in the fridge to preserve for 5 days.

FREEZER:

  • We can cover the jars with the plastic wrap and store the protein pudding cups for 1 month.

FAQs:

Are these protein pudding cups low in carbs?

  • These protein pudding cups are low in carbs and just comprise 2g net carbs, and 20g of protein is present in a single portion of these cups.

How to make the dairy-free protein pudding cups?

  • We can make the cups with the plant-based whey protein powder and non-dairy milk, like almond milk, to make these dairy-free protein pudding cups.

What can I add in place of xanthan gum to thicken the protein pudding cups?

  • We can add the chia seeds in place of xanthan gum to thicken the consistency of these protein pudding cups otherwise, these cups have a thin consistency.

Can I add the casein or collagen protein powder in these protein pudding cups?

  • Yes, we can add the casein or collagen protein powder in place of whey powder, but we have to adjust the amount of the thickener accordingly, as the case in makes the pudding thicker, and the collagen makes the pudding thinner.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 180 kcal
Protein: 20g
Total carbs: 4g
Net carbs: 2g
Fiber: 2g
Fat: 7g
Sodium: 150mg
Potassium: 200mg
Calcium: 180mg
Iron: 1.5mg
Vitamin A: 50IU