Decadent and Guilt-Free: Keto Cool Whip Pudding Recipes

For those embracing a ketogenic lifestyle, finding satisfying desserts that align with dietary restrictions can be a delightful challenge. Traditional puddings and layered desserts are often laden with sugar and unhealthy fats. However, with a few clever ingredient swaps and a focus on keto-friendly alternatives, it's entirely possible to indulge in creamy, dreamy puddings without derailing your health goals. This article explores a variety of keto cool whip pudding recipes, offering a range of flavors and textures to satisfy any sweet tooth.

The Problem with Traditional Puddings

Many classic pudding recipes rely heavily on ingredients that are off-limits on a keto diet. The original version of the chocolate lasagna recipe, for instance, is a layered dessert recipe that requires Oreo cookies, instant pudding, cool whip, chocolate chips, and even more added sugar. Cool Whip, a common topping, is an imitation whipped cream made with hydrogenated vegetable oils, high fructose corn syrup (aka, sugar), corn syrup (more sugar), sodium caseinate, flavors, xanthan gum, guar gum, polysorbate 60, sodium monostearate, and some more lovely chemicals. These components contribute to a high carbohydrate and sugar content, making them unsuitable for those following a ketogenic diet.

The Keto-Friendly Solution: Reinventing Pudding

The key to creating keto-friendly puddings lies in replacing high-carb ingredients with low-carb alternatives. Sugar can be swapped for keto-friendly sweeteners like erythritol, stevia, or monk fruit. Traditional milk can be replaced with heavy cream or unsweetened almond milk to increase fat content and reduce carbs. To avoid the chemicals in Cool Whip, you can make a guilt-free, keto-friendly homemade “cool whip”.

Core Components of Keto Cool Whip Puddings

Keto-Friendly Base

Instead of regular Oreos, a no-bake simple recipe makes a chocolate crust with almond flour, melted butter, unsweetened cocoa powder, and a keto-friendly sweetener. This provides a satisfying foundation for the pudding layers while keeping the carbohydrate count low.

Creamy Layers

A quick and easy chocolate custard can be made by simmering ingredients together on low medium heat. It’s a delicious way to get sugar-free custard without the corn starch or arrowroot powder. Rich cream cheese, luscious heavy whipping cream, and the perfect dash of vanilla and lemon extracts sweetened just right with keto sweetener come together in this simple yet decadent keto cheesecake mousse.

Read also: Easy Low-Carb Cheese Crackers

Guilt-Free Toppings

Instead of sugar-laden toppings, consider using sugar-free chocolate shavings or fresh berries. For a quick topping, sprinkle sugar-free chocolate chips (ChocZero is a popular choice) on each serving.

Keto Chocolate Pudding: A Simple Indulgence

For a quick and easy chocolate fix, a two-ingredient keto chocolate pudding is a fantastic option. This recipe combines sugar-free chocolate pudding mix with heavy cream. For a 1-ounce box, you are supposed to use 2 cups of cold milk. Substitute heavy whipping cream in place of the milk. The result is a rich, creamy, and satisfying dessert that takes just minutes to prepare.

Nutritional Information

Using heavy whipping cream in place of milk is essential for achieving the right consistency and keeping the carb count low. There are 6.6 carbs in 1 cup of heavy whipping cream. 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. The entire 1-ounce box of pudding contains ZERO grams of fat. There are 175 grams for 2 cups of heavy cream.

Make-Ahead 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! It’s so delicious on its own, and that’s how I usually serve it, or just with a spoon. This is a dessert that can be made well in advance. In fact, you SHOULD 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.

Storage

Leftovers of this keto chocolate pudding can be kept, covered and refrigerated, for up to 4 days.

Read also: Keto Calorie Counting: A Detailed Guide

Serving Suggestions

Divide pudding into ramekins. This dessert is super filling (like eating fudge), so you don’t need much. It makes 10 or more servings. You could literally eat a tablespoon a day to satisfy cravings.

Keto Vanilla Pudding: A Versatile Treat

For those who prefer vanilla, a keto vanilla pudding offers a blank canvas for various flavors and toppings. This recipe typically combines a sugar-free vanilla pudding mix with half and half.

Recipe

This super easy Keto Vanilla Pudding Dessert is thick, creamy, and inexpensive. It’s the perfect snack when you are craving something sweet.

Ingredients:

• 2 1oz. sugar free vanilla pudding mix
• 4 cups half and half

Instructions:

1. Place half and half in a large mixing bowl.
2. Add pudding mix to half and half.
3. Mix with electric mixer until thick.
4. Refrigerate for 2 hours or until set
5. Top with whipped topping or raspberries. (optional)

Ingredient Notes

There are many options for sugar free pudding mixes. GramZero Vanilla Pudding mix sweetened with Stevia is a popular choice.

Serving Suggestions

This low carb vanilla pudding is delicious with fresh fruit and if you are eating a Keto Diet, raspberries are a smart low carb choice. This Keto vanilla pudding into individual mason jars is great. For a family of 6, it’s nice to all have our own dessert and the kids can top theirs with whatever fruit they want. Using mason jars makes this dessert perfect for a small party or a quick snack on the go.

Read also: Magnesium Supplements for Keto

Nutritional Information

• Calories: 365
• Sugar: 6 g
• Sodium: 180 mg
• Fat: 28.7 g
• Saturated Fat: 17.8 g
• Carbohydrates: 20 g
• Fiber: 0 g
• Protein: 8.6 g
• Cholesterol: 93 mg

Keto Cheesecake Mousse: Light and Airy

For a lighter option, keto cheesecake mousse is a delightful choice. This recipe typically omits the crust, reducing calories and fat while maintaining a creamy, satisfying texture. Rich cream cheese, luscious heavy whipping cream, and the perfect dash of vanilla and lemon extracts sweetened just right with keto sweetener come together in this simple yet decadent keto cheesecake mousse.

Instructions

1. Beat cream cheese until smooth.
2. Mix in erythritol, stevia, vanilla, and lemon extract until well combined.
3. In separate bowl, beat heavy cream with mixer until stiff peaks form.
4. Fold half of the whipped cream into cream cheese mixture until well incorporated.
5. Fold in the other half of the whipped cream.
6. Beat with an electric mixer on high until light and fluffy.
7. Refrigerate for at least two hours.
8. Pipe or spoon into individual serving dishes.
9. Top with fresh fruit or sugar-free chocolate, if desired.

Tips and Variations

To soften the cheese, put it in the microwave for about 30 seconds and then stir it up with a fork. Add sweetener and flavor extracts. A mix of erythritol and stevia along with stevia extract powder is recommended. Taste test to get the amount right of sweetener. For the extracts, use vanilla and lemon.

Serving and Storage

Once chilled, you can pipe or spoon the mousse into individual serving dishes right away or do it after the mousse has chilled in the refrigerator. Put some chocolate shavings on top of the sugar-free cheesecake keto mousse. For a quick topping, sprinkle sugar-free chocolate chips (ChocZero is a good option) on each serving.

Store it in an airtight container in the refrigerator.

Frequently Asked Questions

• Is it okay to use a stand mixer for this recipe? Absolutely! A stand mixer works just as well as an electric hand mixer.
• Can I freeze a low-carb dessert with cream cheese? Yes, you can, but the texture will change. Instead of being light and fluffy, it will become a hard block, kind of like a solid block of ice cream. As it thaws, it will be easier to eat, but it still won't have the same fluffy texture.
• How do I make a keto cheesecake mousse with chocolate? To add some chocolate flavor to this keto cream cheese dessert, you can mix in some unsweetened cocoa powder or sugar-free chocolate chips. You could also drizzle melted sugar-free chocolate on top. For an even easier option, you could blend in some sugar-free chocolate pudding mix (just use half the amount called for in the recipe) or swap out the vanilla extract for chocolate extract.

Keto Chocolate Lasagna: A Layered Delight

This creamy keto chocolate delight is 4 layers made from scratch with simple ingredients that are probably in your fridge and pantry right now. It starts with a chocolate cookie base and layers all the way up to a whipped cream topping sprinkled with sugar-free chocolate shavings. The amazing dessert looks difficult but in fact, is super easy.

Components

• Chocolate cookie crust: Grease your favorite serving dish with butter then line with parchment paper. Mix all the ingredients for the cookie crust in a small mixing bowl then press firmly into the lined serving dish. The firmer you press, the stronger the cookie crust will hold together when serving. Place it in the fridge while you make the next layer. Instead of regular Oreos, this no-bake simple recipe makes a chocolate crust with almond flour, melted butter, unsweetened cocoa powder, and a keto-friendly sweetener.
• Vanilla cheesecake layer: Place all the vanilla cheesecake ingredients in the food processor and blend until smooth. Taste and adjust if you need more sweetener. Gently spread the cheesecake layer on top of the cooled cookie crust. Place back in the fridge to set. Rich cream cheese, luscious heavy whipping cream, and the perfect dash of vanilla and lemon extracts sweetened just right with keto sweetener come together in this simple yet decadent keto cheesecake mousse.
• Chocolate custard layer: In a medium saucepan, gently mix the butter, cream, sweetener, cocoa, and vanilla together. Warm slowly until the cream mixture is hot, but NOT boiling or bubbling. In a heatproof jug, whisk the egg yolks and add ¼ cup of warm cream mixture. Slowly add this yolk/cream mixture back into the saucepan with the rest of the warm cream mixture. Continue to heat and mix until the chocolate custard thickens. Once the chocolate custard has thickened, remove it from the heat and allow it to cool for a few minutes. Sprinkle the xanthan gum over the surface and whisk vigorously until the custard is thick and continue to whisk until almost cool and set. You will make a quick and easy chocolate custard, by simmering the ingredients together on low medium heat. It’s a delicious way to get sugar-free custard without the corn starch or arrowroot powder.
• Whipped topping: Whip all the cream topping ingredients together until light and fluffy. The traditional version uses cool whip as the final topping, but this recipe calls for a guilt-free, keto-friendly homemade “cool whip”.

Assembly

You can prepare each of the layers and place them one top of another in your favorite baking dish. Be sure to give yourself enough time for each layer to set into one another. This is one of my favorite desserts to make ahead.

Variations

• Tiramisu: add some instant coffee powder to your chocolate almond flour crust. Sprinkle as much brandy as you like over the no-bake crust, but not too. You want the crust to remain crunchy, not soggy.
• Peanut butter: simply stir as much peanut butter as you like through the chocolate layer and into the almond flour crust. You can choose smooth peanut butter or crunchy peanut butter.
• Berry: add a few tablespoons of berry chia jam into the cream cheese mixture.
• Lemon: omit the cocoa powder from the base and add 1 tbsp lemon zest and 2 tbsp additional almond flour/meal instead. Stir 1/4 cup of sugar-free lemon curd into the cream cheese mix. Omit the cocoa powder from the chocolate pudding mixture and add 2 tbsp lemon zest instead to create a lemon custard-like filling.

Keto Jello Whips: A Fruity Delight

These Creamy Keto Jello Whips are easy to make and delicious to eat. And they have just 212 calories and 1 gram of net carbs.

Ingredients

• Sugar-Free Jello
• Whipped cream

Instructions

The idea is to create a light and airy Jello fluff salad using just Sugar-Free Jello and whipped cream.

1. Fill a 1 cup measure with ice.
2. Fill the remaining space in the measure with water to make 1 cup of ice water.
3. And voilà!

This is one of those easy recipes that seem too good to be true. But you really can “whip up” a rather decadent treat for yourself in less than 10 minutes. It’s a creamy, fluffy, fruity delight.

Sweetener Considerations

Some people are concerned about the artificial sweeteners in Jello. There is a naturally sweetened brand of gelatin that you can use. It's the GramZero brand that I mentioned. It is sweetened with Stevia, so you've got no worries.

tags: #keto #cool #whip #pudding #dessert