Keto Instant Pudding Recipe: A Quick & Delicious Low-Carb Dessert

When a chocolate or vanilla craving strikes while maintaining a low-carb or ketogenic diet, this keto instant pudding recipe is the perfect solution. This article explores how to create a creamy and satisfying dessert using sugar-free pudding mixes and a few simple ingredient swaps.

Understanding the Basics of Keto Pudding

Traditional instant puddings and pudding cups are often loaded with high-carb thickeners, fillers, and preservatives. These are not ideal for those trying to lose weight or maintain a low-carb lifestyle. The key to a keto-friendly pudding lies in swapping out high-carb ingredients for low-carb alternatives while achieving the desired thick and creamy texture.

Two Flavors: Chocolate and Vanilla

This article provides recipes for both keto chocolate and vanilla pudding, catering to different taste preferences. Both recipes utilize similar principles and ingredient substitutions to maintain a low-carb profile.

Key Ingredients and Substitutions

• Sugar-Free Pudding Mix: The foundation of this recipe is a sugar-free instant pudding mix. GramZero Vanilla Pudding Mix sweetened with Stevia is one option, but any sugar-free vanilla or chocolate pudding mix available at local grocery stores can be used.
• Heavy Cream: Instead of milk, which is typically used in instant pudding, heavy whipping cream is used. This adds richness and helps thicken the pudding.
• Sweetener: Traditional pudding recipes rely on sugar. This recipe uses a keto-friendly sweetener such as Lakanto granulated sweetener (a monk fruit and sugar alcohol blend).
• Gelatin: Plain unflavored gelatin helps to achieve the desired pudding consistency.
• Cocoa Powder (for Chocolate Pudding): Unsweetened cocoa powder provides the chocolate flavor.
• Vanilla Extract: Enhances the flavor of both vanilla and chocolate puddings.
• Salt: A pinch of salt balances the sweetness and enhances the other flavors.
• Water: Balances the richness of the heavy cream.

Keto Chocolate Pudding Recipe

This recipe transforms a simple box of sugar-free chocolate pudding mix into a decadent keto-friendly dessert.

Ingredients:

• 1-ounce box of sugar-free chocolate pudding mix
• 2 cups heavy cream
• Water
• Keto-friendly Sweetener
• Vanilla extract
• Salt

Instructions:

1. Add the cream and water to a medium saucepan over medium heat.
2. Whisk in the gelatin, sweetener, and salt.
3. Whisk constantly until the gelatin is dissolved, being careful not to boil the liquid.
4. Whisk in the cocoa powder until completely incorporated.
5. Remove from the heat and stir in the vanilla.
6. Taste and adjust sweetness and salt as needed.
7. Let the pudding cool for 5 minutes, then gently press a piece of plastic wrap on the surface to prevent skin formation.
8. Refrigerate for 2 to 2.5 hours to firm.

Keto Vanilla Pudding Recipe

This recipe offers a classic vanilla pudding flavor while remaining low-carb.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Sugar-free vanilla pudding mix
• Half and half
• Gelatin
• Sweetener
• Vanilla extract
• Salt

Instructions:

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

Detailed Vanilla Pudding Recipe

This recipe provides a more detailed approach to making keto vanilla pudding from scratch.

Ingredients:

• 1 cup heavy cream
• ¾ cup heavy cream
• Erythritol (or other keto-friendly sweetener)
• Egg yolks
• Vanilla extract

Instructions:

1. In a medium saucepan over medium-low heat, bring 1 cup heavy cream and erythritol to a simmer, stirring often.
2. In a small bowl, whisk together yolks and ¾ cup heavy cream.
3. Add the egg mixture to the simmering heavy cream, whisking constantly and scraping the bottom of the pan.
4. Bring slowly to a low rolling boil.
5. Remove the saucepan from heat and whisk in vanilla extract.
6. Pour the pudding into 4 serving dishes and chill in the fridge for at least 2 hours or overnight.

Tips for Perfect Keto Pudding

• Adjust Sweetness: Taste and adjust the amount of sweetener to your preference. Different sweeteners have varying levels of sweetness.
• Prevent Skin Formation: When refrigerating, press a piece of plastic wrap directly onto the surface of the pudding to prevent a skin from forming.
• Use a Sieve: For an ultra-smooth chocolate pudding, pour the finished pudding through a sieve to remove any cocoa powder lumps.
• Dairy-Free Option: Substitute coconut cream or full-fat coconut milk for heavy cream to create a dairy-free version.
• Flavor Variations: Experiment with different flavor extracts to create unique keto pudding flavors.
• Gelatin Brands: Different brands of gelatin may have varying thickening strengths. Adjust the amount accordingly.
• Don't Boil Gelatin: Avoid boiling the liquid after adding gelatin, as this can denature the gelatin and prevent it from setting properly.

Thickening Keto Puddings

Achieving the right consistency is crucial for a satisfying pudding. Here are some tips for thickening keto puddings:

• Heavy Cream: Using heavy cream instead of milk adds richness and aids in thickening.
• Egg Yolks: Egg yolks contribute to a creamy texture and help thicken the pudding.
• Gelatin: Plain unflavored gelatin is a reliable thickener for keto puddings.
• Xanthan Gum: A small amount of xanthan gum can also be used to thicken pudding, but use it sparingly.

Storing Keto Pudding

• Refrigeration: Store leftover pudding in an airtight container in the refrigerator for up to a week.
• Freezing: Freezing the pudding creates a fudge-like texture.

Serving Suggestions

• As is: Enjoy the pudding straight from the refrigerator.
• Toppings: Top with whipped cream, fresh berries (such as raspberries), or shaved chocolate.
• Parfaits: Layer the pudding with whipped cream, fruit, or keto cookie crumbles in parfait glasses.
• Trifles: Use the pudding as a layer in keto trifles.
• No-Bake Pies: Use the pudding as a filling for no-bake keto pies.

Calculating Carbs

When making keto pudding, it's essential to calculate the carbohydrate content to stay within your daily macros.

• Check Nutritional Labels: Carefully examine the nutritional labels of all ingredients, especially the sugar-free pudding mix and heavy cream.
• Account for Heavy Cream: Be mindful of the carbs in heavy cream.
• Divide by Servings: Calculate the total carbs for the entire recipe and then divide by the number of servings to determine the carb count per serving.

Example Calculation (Chocolate Pudding):

1. Carbs in a 1-ounce box of sugar-free chocolate pudding: 24 grams (check the label)
2. Carbs in 2 cups of heavy whipping cream (6.6 carbs per cup): 13.2 grams
3. Total carbs for the entire recipe: 37.2 grams
4. If the recipe yields 4 servings, each serving contains approximately 9.3 grams of carbs.

Instant Pudding Mix Recipe

This recipe shows you how to make instant pudding mixes.

Ingredients:

• Sweetener
• Gelatin powder
• Insulin powder
• Salt
• Espresso
• Cocoa powder

Instructions:

1. Add the sweetener, gelatin powder, insulin powder, and salt to the carafe of a blender.
2. Fix the lid firmly in place and blend on high for about 15-30 seconds, or until the ingredients are completely mixed and finely powdered (*less time is required if using a high-powered blender like a Blendtec or Vitamix).
3. Allow the contents come to rest over 5 minutes.
4. Remove lid and add the espresso and cocoa powder.
5. Replace the lid tightly and blend on high for about 15 seconds, or until the mixture is a uniform colour.
6. Allow the contents come to rest over 5 minutes before transferring to canning jars or airtight containers.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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