For those seeking a sweet treat that aligns with dietary goals, a diet pudding can be the perfect solution. Whether you're following a keto, low-carb, sugar-free, or simply a healthier eating plan, there are numerous ways to create delicious and satisfying puddings without the guilt. This article explores a variety of diet pudding recipes, offering options for different preferences and dietary restrictions.
Sugar-Free Chocolate Pudding: A Creamy Dream
This Sugar-Free Chocolate Pudding is unbelievably smooth and creamy, taking only 20 minutes to make. It can even be made dairy-free, making it a wonderful keto-friendly treat for the whole family. If chocolate pudding evokes wonderful memories of childhood, but you no longer want to consume sugar, then this is the recipe for you. Done right, it’s an incredibly delicious treat that’s worthy of a spot at your dessert table. It beats out boxed mixes every time for flavor and consistency, and you have the advantage of knowing exactly what’s going into your dessert.
Ingredients:
- Heavy cream (or coconut milk): Full fat dairy or coconut milk helps give this sugar-free pudding a rich, creamy consistency.
- Hemp or almond milk (or more coconut milk): Adding a little nut milk helps lighten it up a bit and make it less calorific. If you are making the dairy free option, just use more canned coconut milk.
- Sweetener: A mix of allulose and Swerve is recommended.
- Eggs/egg yolks: You will need 1 whole egg and 2 egg yolks for this recipe.
- Glucomannan: A thickening agent to help the pudding set properly.
- Cocoa powder: Choose a good quality cocoa powder like Rodelle or Ghirardelli. Do not use natural cacao as it won’t mix in well and the pudding may end up lumpy.
- Butter: This makes the pudding smoother and richer in flavor and texture, and it helps set properly. You can use coconut oil for dairy-free.
- Pantry Staples: Vanilla extract and salt.
Instructions:
- Heat the liquid: In a medium saucepan over medium heat, combine the heavy cream and hemp milk. Bring to a simmer, stirring occasionally. Remove from heat and whisk in the sweetener.
- Temper the eggs: In a medium bowl, whisk the egg and egg yolks together until smooth. Slowly add 1/2 cup of the hot cream mixture into the eggs, whisking continuously.
- Combine the mixtures: Slowly whisk the tempered eggs back into the saucepan of hot cream mixture.
- Add the cocoa powder: Stir in the cocoa powder and return the mixture to medium low heat. Continue to whisk continuously until the mixture is smooth and begins to thicken, 3 to 5 minutes. Then sprinkle the surface with glucomannan and whisk vigorously to combine.
- Add the butter: Remove from heat and add the butter and vanilla extract, whisking until smooth.
- Serve: Garnish with lightly sweetened whipped cream and some berries or chocolate shavings.
Tips for Success:
- Tempering the eggs is a critical step for making homemade pudding so don’t rush it or skip it. It helps keep the mixture from curdling and becoming lumpy.
- Keep your eye on the prize! This is not a dessert you can walk away from, as it can thicken up without warning, so keep your eye on it.
- The process for the dairy and the dairy-free versions are identical.
- This Sugar Free Chocolate Pudding works best with a bulk (granular) sweetener rather than a concentrated extract.
- Allulose does make the pudding take a lot longer to set so be aware of that.
- If curdling happens when you add eggs too quickly to hot liquids without bringing them up to temperature first. Simply transfer all of it into a blender and blend until smooth.
- You can make this pudding up to three days in advance. Keep covered in the refrigerator. I don’t recommend freezing pudding as it changes the texture.
Nutritional Information:
This sugar-free pudding recipe has 4.9g of carbs and 1.8g of fiber per serving, resulting in 3.1g net carbs per serving.
Two-Ingredient Low-Carb Chocolate Pudding
When you have that chocolate hankering and want to stick to your Low Carb diet~ Look no further! Only 2 ingredients are needed for this creamy delicious dessert! This recipe uses heavy whipping cream in place of the milk. For a 1-ounce box, you are supposed to use 2 cups of cold milk. Substitute heavy whipping cream in place of the milk.
Ingredients:
- Sugar-Free Chocolate Pudding
- 2 Cups of Heavy Cream
Instructions:
Add 13 carbs from the cream to the 24 for the WHOLE BOX of pudding. You now have a total of 37 carbs for the ENTIRE recipe. Remember, there are 4 servings of pudding per box. Divide the 37 total grams by 4 servings, and you get what?
Read also: The Hoxsey Diet
Additional Tips:
- This chocolate pudding recipe takes no time at all on the stovetop, and then a quick chill while you’re eating dinner, and voila!
- Make this pudding ahead of time and refrigerate it for at least 2 hours before serving. Two hours is the bare minimum - 4 hours is better, and overnight is best. The pudding’s consistency greatly improves after a night in the fridge.
- You can keep leftovers of this keto chocolate pudding, covered and refrigerated, for up to 4 days.
- As far as fat, the entire 1-ounce box of pudding contains ZERO grams of fat. There are 175 grams for 2 cups of heavy cream.
- Divide pudding into ramekins.
- Try freezing it! This dessert is super filling (like eating fudge), so you don’t need much. I would say it makes 10 or more servings. You could literally eat a tablespoon a day to satisfy cravings.
High-Protein Greek Yogurt Pudding
This high protein Greek yogurt and pudding mix dessert takes 5 minutes to make, has 15 grams of protein per serving and is SO delicious. The Greek yogurt pudding dessert is perfectly sweet, high protein, and super creamy! This easy dessert takes 5 minutes to make and is so simple- you just mix your ingredients in a bowl and let it set for a couple of minutes. You can use any instant pudding mix for this recipe which means the possibilities are endless.
Ingredients:
- Plain Greek yogurt: Plain Greek yogurt amps up the protein in this pudding but I promise, it doesn’t end up tasting like Greek yogurt at all.
- Instant pudding mix: Any instant pudding mix will work here! I usually choose sugar free pudding mix, but regular is perfectly fine too.
- Milk: I like using Fairlife 2% milk for even more protein per serving, but you can use any milk. Note: You can use dairy alternatives like almond milk or oat milk, but the pudding will not set up quite as well and will be “fluffy” versus creamy.
Instructions:
In a medium sized bowl, whisk together Greek yogurt, milk and pudding mix until smooth and creamy.
Tips:
- Yes, you could add 2 cups of Greek yogurt instead, but you’ll get more of a “fluff” texture than a creamy pudding. Personally I think the added milk makes a huge difference while still having enough Greek yogurt to bump up the protein!
- Yes! You can make a batch of this and then store it in your fridge for up to 4 days in an airtight container. Honestly once it’s mixed with the dry pudding mix and milk, you’d never know it was mixed with Greek yogurt!
Healthy Homemade Vanilla Pudding
This Healthy Homemade Vanilla Pudding makes the storebought puddings in those plastic little tubs taste like garbage. And once you read their ingredient lists, you’ll realize that they ARE garbage. This healthy pudding and that unhealthy pudding are not comparable. They are not even in the same league. That is how much better this recipe is! This easy homemade Vanilla Pudding is silky smooth, the flavor is jam-packed full of vanilla, it's sweet, it's satisfying…
Instructions:
In a double boiler placed over medium heat, whisk together a tiny splash of the coconut milk, the egg yolks, and starch, until smooth. Then, whisk in the rest of the coconut milk. Whisk occasionally for the first 5-7 minutes or so. Once it heats up, whisk constantly until thickened and pudding-like (total, it takes me ~12-13 minutes). DO NOT overcook! When I took my mixture off the stove, I stuck a thermometer in it and its temperature was 140 degrees Fahrenheit. Whisk in the vanilla paste and stevia extract. Strain the mixture through a fine mesh sieve into a heat-proof bowl and let cool to room temperature. Cover and refrigerate overnight.
Healthy Chocolate Pudding Recipe
Rich, chocolatey, and ultra creamy, this delicious healthy chocolate pudding recipe is surprisingly easy to make at home!
Read also: Walnut Keto Guide
Instructions:
Heat the 2 cups milk of choice in a saucepan with the salt, cocoa powder, and sweetener. Meanwhile, whisk the cornstarch and 1/2 cup milk in a small bowl until dissolved. When the 2 cups milk are warm, add the cornstarch mixture and bring to a boil. Once boiling, stir constantly for 2 minutes. Lower to a simmer for an additional minute, then turn off the heat. Once the heat is off, stir in the vanilla and broken-up chocolate pieces until the chocolate melts. Transfer the pudding to the refrigerator to thicken. It gets thicker the longer it sits and will be ready to eat after a few hours or overnight.
Mediterranean Diet Chocolate Chia Pudding
A Mediterranean Diet Chocolate Chia Pudding recipe that can make you happy. This recipe is especially good for anyone asking is chia seed pudding healthy. Chia seeds are really liked by folks following a plant based diet. For anyone asking what is the best way to eat chia seeds, this recipe is a good answer.
Tips:
- Adding a bit of coffee can make this taste even better. I like a teaspoon or so of an instant coffee for example.
- This recipe calls for a cup of milk. However, you could use a nut based milk to make this a vegan chocolate pudding recipe instead.
- Yes, chia does have its carbohydrates. However, chia is also a good source of fiber.
- This is the perfect breakfast recipe that can be made the night before. As a matter of fact, this chia pudding is even better when made the night before.
Ingredients:
- Unsweetened Cocoa Powder- ¼ cup
- Chia Seeds- ¾ cup
- Brown Sugar- 3 tablespoons. Feel free to use a brown sugar alternative or Honey 2 tablespoons.
- Milk- 2 ½ cups. Feel free to use a nut based milk or coconut milk.
- Vanilla Extract- 1 teaspoon
- Optional- Instant coffee 1-2 teaspoons.
Instructions:
In a large bowl, use a fork or a whisk to mix together the unsweetened cocoa powder, chia seeds, and brown sugar. Next, add the remaining ingredients to the bowl. Mix the ingredients until the pudding appears to be free of lumps. Cover the pudding well with a lid for the bowl or with plastic wrap. Store the pudding in the refrigerator for at least two hours or overnight. When you are ready to serve, remove the pudding from the refrigerator and stir again before serving. Serve this pudding with fruit, granola, nuts, or as desired.
Low-Carb Chocolate Pudding Recipe
This Low-Carb Chocolate Pudding recipe creates a creamy, decadent dessert. This rich pudding is fast and easy to make and can be part of a low-carb, keto, or Atkins diet. This pudding does need time to set. I like to make it the night before I plan to use it, but 4-5 hours in the refrigerator should be sufficient.
Ingredients:
- 1/4 cup granulated stevia erythritol blend (Pyure)
- 1/3 cup unsweetened cocoa powder
- 2 teaspoons glucomannan
- 1/8 teaspoon sea salt
- 2 large egg yolks
- 1/2 cup heavy whipping cream
- 1 1/2 cups unsweetened original almond milk
- 2 teaspoons vanilla extract
Instructions:
Sift the sweetener, cocoa powder, glucomannan and sea salt into a large saucepan. In a medium bowl that you can pour from, whisk the egg yolks until smooth. Gradually stir in the heavy whipping cream and almond milk. Gradually add the wet mixture to the dry mixture, a little at a time, while whisking constantly. Place the mixture over medium heat. Cook, whisking constantly, until the mixture just simmers. Remove from heat immediately. Allow to cool 15-20 minutes, then whisk in vanilla extract. Pour into 4 dessert dishes. Cover the dishes while still warm, then refrigerate. Covering the dishes while they are still warm helps prevent a skin from forming on top of the puddings. Refrigerate 4-5 hours to set.
Read also: Weight Loss with Low-FODMAP
Additional Tips:
- This recipe is a bit simpler than other pudding recipes. I found that I didn’t need to bother with”tempering” the eggs before adding them to the mixture. Instead, I whisk them in with all of the wet ingredients, then heat the pudding slowly.
- Be careful not to overcook this pudding. I just barely bring it to a simmer, then remove it from heat. It will be a little thick, at this point, but will thicken even more as it cools in the refrigerator.
Addressing Dietary Concerns:
- Can you eat sugar free pudding on a low-carb or keto diet? While sugar-free pudding is available in most grocery stores, we need to look beyond substituting the sugar to make pudding work on a low-carb or keto diet. Most purchased puddings are thickened with starches. Since starch is high in carbs, they may not work for you if you are decreasing your carbs. You will need decide if they will fit into your specific diet.
- Of course, there are other reasons you may choose not to eat purchased puddings. Some contain grains, artificial colors, artificial flavors, or sweeteners that you may prefer not to eat.
Thickening Agents:
Most pudding is sweetened with sugar and thickened with cornstarch. While it’s easy to switch out the sweetener, the thickener is a bit more challenging.
- Chia seeds: This works well in pudding recipes.
- Cream cheese: Used as a thickener in pudding.
- Avocado: Used as a thickener in pudding.
- Glucomannan: A fiber that adds no flavor, but thickens quite well. It comes form the konjac root.
Sugar-Free Pudding Recipe (5-Minute)
This recipe for Sugar Free Chocolate Pudding is ready in just 5 minutes and requires no pudding mix, no sweetener and no cooking. This indulgent pudding gets its natural sweetness from fruit.
Ingredients:
- Apple - For a sweet flavor, I recommend a sweet apple like Fuji, Honeycrisp, or Gala. Be sure to core and dice it into chunks to ensure easier blending (no need to remove the peel).
- Greek yogurt - I recommend full fat Greek yogurt, plain and unsweetened. Nonfat Greek yogurt won’t make the pudding as rich and creamy. If you follow a dairy-free or vegan diet, swap it for nondairy alternatives such as firm coconut yogurt or Greek-style soy yogurt.
- Cocoa powder - To keep the pudding sugar-free, use unsweetened cocoa powder.
Instructions:
- Combine ingredients. Add to a blender chunks of apple, Greek yogurt and unsweetened cocoa powder.
- Blend.
- Refrigerate.
- Serve.
Variations:
- Dairy-free and vegan - Swap Greek yogurt for plant based alternatives such as dairy-free Skyr, firm coconut yogurt, or coconut cream.
- High protein - You can either replace cocoa powder with a scoop (30 g) of chocolate protein powder, or you can add protein powder on top of the cocoa. When using flavored protein powder, try to avoid added sugars and artificial sweeteners (if possible).
- Low fat - Swap full fat Greek yogurt for fat free options and use defatted cocoa powder.
- Keto - While apples make this naturally sweet, they contain some carbs and so they’re not ideal for keto. As a lower carb option, use avocado or pumpkin puree instead, and sweeten with stevia or monk fruit.
Tips for the Best Results:
- Use a sweet apple - As this recipe has no sugar and no sweetener, choosing naturally sweet apples will boost flavors.
- Swap the fruit - If you are not a fan of apple, swap it for a very large banana (try my banana mousse), a large persimmon, or a sweet pear.
- Use full fat Greek yogurt - Full fat or minimum 5% Greek yogurt provides a richer taste and texture, similar to heavy creams (but without all the fats).
- Add natural sweetness - To achieve a sweet taste without sugar or syrups, I recommend adding a dash of vanilla extract, a hint of coffee powder and a pinch of salt.
- Let chill before serving - After blending, transfer the sugar-free pudding to ramekins or dessert glasses and refrigerate for at least 1 hour.
- Serve with toppings - For more natural sweetness, top with fresh raspberries or blueberries, sliced strawberries, whipped cottage cheese or more Greek yogurt.
Storage Information:
Make it ahead and store your pudding in an airtight container in the fridge for up to 2 days-the texture actually gets creamier as it sits. You can also freeze it for up to 1 month in sealed ramekins or jars; just let it thaw overnight in the fridge before enjoying.
Nutritional Information:
One serving of this sugarless pudding has 127 calories, with 6.2 g of protein, 14.7 g of carbs, and only 4.5 g of fat.