FREE 5-Ingredient Recipe EBook

• My Protein Pudding Actually Has The Right Texture
• Ingredients & Substitutions
• How To Make Protein Pudding
• My Recipe Tips
• Protein Pudding (Chocolate or Vanilla) Recipe card
• Flavor & Texture Variations
• Recipe Reviews

My Protein Pudding Actually Has The Right Texture

Say hello to the latest in my collection of high-protein recipes : Protein pudding ! It’s rich, creamy, super easy to make, and feels like dessert but still fits easily into my routine. I’ve been stirring protein powder into yogurt for years, but a couple months ago I had an a-ha moment that gave it a texture I could trully call pudding. Here’s what makes it stand out from the rest:

• Actually tastes like pudding – Most protein pudding recipes I’ve seen seem like just flavored Greek yogurt to me… not pudding! While some of them may have more protein, I didn’t want a flavored yogurt. Mine actually has a creamy pudding texture. See my variations below for a version I’ve made that gets it even closer to the regular kind.
• Make different flavors – I’ve made chocolate, vanilla, peanut butter, and even strawberry. Yes to variety.
• Just 4 ingredients – And only a few minutes prep time! Unlike my other sugar free pudding , I like that there’s no cooking involved. Just chill and enjoy.
• Packed with protein and fiber – Each serving has over 16 grams of protein and 17 grams of fiber, with no added sugar or sweetener.

I love this high protein pudding as a snack, treat, or even breakfast. Grab your blender and make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my high protein pudding recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Greek Yogurt – I always use full-fat plain Greek yogurt to get the creamiest texture. I’ve also had good results using 2%, but don’t recommend fat-free.
• Protein Powder – You can use any kind, but this is my favorite , which has high quality protein and no added sugar or fillers. Some people make protein pudding using vanilla protein powder or chocolate protein powder, but I don’t love using these because they’re usually sweetened and the chocolate adds plenty in this recipe.
• Chocolate Chips – Adding melted chocolate was my a-ha moment that turned this from a Greek yogurt dessert into an actual protein pudding! It gives it a more pudding-like texture as it sets. I used sugar-free white chocolate chips for the vanilla flavor (which I liked a little more) and sugar-free dark chocolate chips for a chocolate version. You can use regular ones if you prefer. And if you love combining chocolate with protein like I do, try my protein brownies next!
• Vanilla Extract – I like this brand . I use less extract for the chocolate flavor than the vanilla.

How To Make Protein Pudding

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the chocolate. I usually do this in the microwave, stirring every so often, but a double boiler on the stove works, too.
2. Blend it up. Add the melted chocolate, Greek yogurt, protein powder, and vanilla to a blender and blend until smooth and creamy. I’ve got pictures of vanilla followed by chocolate below.
3. Chill the protein pudding. Pour it into jars (I use these single-serve jars ), cover, and pop in the fridge until it sets.

Here’s the vanilla version…

And here’s the chocolate…

My Recipe Tips

• Make sure to blend while the melted chocolate chips are still warm. They’ll solidify as they cool, so your protein pudding won’t be smooth if they cool down too much.
• Taste for sweetness before chilling. If it’s not sweet enough for you, you can blend in powdered Besti to your taste. It dissolves very easily; unlike any other sweetener I’ve tried. Keep in mind that my dark chocolate protein pudding is noticeably less sweet than the white chocolate version, so that’s where you might need the extra sweetener. Finally, I don’t recommend using honey or maple syrup here, because the liquid will thin out the creamy pudding texture.
• It’s easier to transfer to containers while the pudding is still warm. I got distracted and let my white chocolate one cool in the blender a bit too long, so I had to scoop it into jars, whereas the dark chocolate just poured easily.
• Unlike regular pudding, this one does not form a film on top. So, there’s no need for the plastic wrap to be flush against the top when refrigerating.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Sugar-free white chocolate chips (for vanilla flavor; or sugar-free dark chocolate chips for chocolate flavor) ▢
• 1 2/3 cups Greek yogurt ▢
• 1/3 cup Whey protein powder (or any unsweetened protein powder of your choice) ▢
• 1 tsp Vanilla extract (for vanilla flavor; or 1/2 tsp if making chocolate flavor) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt the chocolate chips. You can do this in a small bowl in the microwave on low power, stopping to stir every 15-30 seconds, or in a double boiler on the stove.
2. In a blender , combine melted chocolate, Greek yogurt, protein powder, and vanilla (if using). Blend for about 30 seconds, until very smooth.
3. Pour the mixture into a glass bowl or container (I prefer these single-serve jars ). You can enjoy right away if you like, but the texture is a lot better if you cover and refrigerate for at least 2 hours .

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to make sure your protein pudding turns out extra smooth, perfectly sweet, and super easy to pour and serve.
• Variations: Don’t miss my flavor & variations for other flavors (like peanut butter or strawberry), or how I’ve made this protein pudding texture even closer to the regular kind.
• Storage: Keep the pudding in airtight containers (I like these jars ) in the fridge for up to 4-5 days. I don’t recommend freezing them, as this ruins the texture.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Protein Pudding

Flavor & Texture Variations

I usually stick to chocolate and vanilla, but I’ve played around with a few other versions too. Give these a try if you want to switch up the flavor or make it even creamier:

• Strawberry – Add 1/2 cup chopped strawberries, a few tablespoons of powdered Besti (again, it’s the only one I’ve used that actually dissolves), and 2 tablespoons of water to a saucepan. Cook until very soft, then blend with the other ingredients using white chocolate chips as the base.
• Peanut Butter – This one is almost as easy as my original recipe! Just replace 1/3 cup of the Greek yogurt with creamy peanut butter . Or you can replace the chocolate chips with peanut butter chips.
• Creamier Texture – Want an even creamier texture that’s even closer to regular pudding? Add this quick extra step! I actually made this version first because I thought it would be needed, but it turned out to be more of a “nice to have”. Honestly, I usually skip this now because it’s just easier without it, but it does improve the texture: Bloom gelatin in a little water. Before you start, add 2 tablespoons of water to a small bowl and sprinkle 1 teaspoon of unsweetened gelatin on top. Whisk right away, then let it sit for 5 minutes while you prep the rest of the protein pudding recipe. Blend into the warm pudding mixture. Once the mixture is blended and still warm from the melted chocolate, add the bloomed gelatin and blend again. Then refrigerate as usual.
• Add Toppings – I think this protein pudding is satisfying enough all by itself, but if you want to get a little fancy, you can top it with a swirl of my sugar-free whipped cream , a drizzle of my caramel or chocolate syrup , or some fresh berries.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Protein Pudding (Chocolate or Vanilla)

My easy protein pudding has a texture like actual pudding, with just 4 ingredients and lots of protein & fiber. Try chocolate or vanilla!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/protein-pudding/

Ingredients

• 1 cup Sugar-free white chocolate chips (for vanilla flavor; or sugar-free dark chocolate chips for chocolate flavor)
• 1 2/3 cups Greek yogurt
• 1/3 cup Whey protein powder (or any unsweetened protein powder of your choice)
• 1 tsp Vanilla extract (for vanilla flavor; or 1/2 tsp if making chocolate flavor)

Instructions

1. Melt the chocolate chips. You can do this in a small bowl in the microwave on low power, stopping to stir every 15-30 seconds, or in a double boiler on the stove.
2. In a blender , combine melted chocolate, Greek yogurt, protein powder, and vanilla (if using). Blend for about 30 seconds, until very smooth.
3. Pour the mixture into a glass bowl or container (I prefer these single-serve jars ). You can enjoy right away if you like, but the texture is a lot better if you cover and refrigerate for at least 2 hours .

Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to make sure your protein pudding turns out extra smooth, perfectly sweet, and super easy to pour and serve.
• Variations: Don’t miss my flavor & variations for other flavors (like peanut butter or strawberry), or how I’ve made this protein pudding texture even closer to the regular kind.
• Storage: Keep the pudding in airtight containers (I like these jars ) in the fridge for up to 4-5 days. I don’t recommend freezing them, as this ruins the texture.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)