Could a creamy dessert-style snack help you hit 25 to 35 grams of protein in one bowl while keeping you fuller for longer? Data from satiety studies shows that high protein snacks can reduce hunger and support weight management by improving post-meal satisfaction. That’s the promise of protein pudding, a silky treat with a smart macro profile that fits post-workout needs, late-night cravings, and meal prep life. If you’ve tried chalky shakes or grainy mug cakes, this recipe flips the script with a texture that feels indulgent and a flavor that actually tastes like dessert.
This version centers on Greek yogurt and protein powder for complete amino acids, optional chia or gelatin for thickness, and pantry staples for flavor. It mixes in minutes, chills fast, and holds up in the fridge for days. The focus keyword protein pudding appears across this guide because that’s exactly what you’ll make — and make well.
Ingredients List
A great bowl of protein pudding needs structure, creaminess, and balanced sweetness. Start with the base below, then customize with the swaps and flavor ideas that fit your preferences or goals.
- Nonfat Greek yogurt, 2 cups — thick, tangy, and naturally high in protein
- Swap: 14 ounces silken tofu for dairy-free creaminess
- Swap: 1.5 cups cottage cheese for a cheesecakey profile
- Protein powder, 2 scoops (about 60 g total) — whey, casein, or a plant blend
- Whey gives lighter texture and faster digestion
- Casein creates a thicker, custard-like set that many call “casein pudding”
- Plant-based blends (pea, rice) add fiber and work well with extra thickeners
- Unsweetened almond milk, 1 cup — helps with blendability
- Swap: dairy milk for richer flavor and extra protein
- Swap: oat milk for a sweeter, rounder taste
- Cocoa powder, 2 tablespoons or pure vanilla extract, 1.5 teaspoons
- Choose your lane: chocolate or vanilla
- Sweetener to taste
- Options: stevia, monk fruit, maple syrup, or honey
- Pinch of sea salt — sharpens flavor
- Optional thickeners
- Chia seeds, 1 to 2 tablespoons for fiber and a cold-set gel
- Unflavored gelatin, 1 teaspoon bloomed in warm milk for a firm set
- 1 to 2 teaspoons cornstarch, lightly heated, for a classic pudding feel
- Tiny pinch of xanthan gum for ultra-smooth thickness
- Optional add-ins for flavor and nutrition
- 1 tablespoon peanut butter or almond butter for richness
- 1 ripe banana or 1/4 avocado for creaminess
- Espresso shot, peppermint extract, or cinnamon for seasonal flair
Sensory cues to aim for: glossy, spoonable, and just thick enough to hold a soft peak. If you can gently swirl it and the lines stay for 2 to 3 seconds, you nailed it.
Timing
Quick recipes earn repeat status. This protein pudding moves fast.
- Prep time: 8 to 12 minutes, including blending and tasting
- Chill time: 30 to 60 minutes for best texture
- Total time: 40 to 70 minutes — roughly 20 to 30 percent faster than many stovetop pudding recipes that require simmering and cooling
If you use gelatin or a heavier casein blend, budget toward the longer end. For chia-based thickening only, 30 minutes usually does the trick.
Step-by-Step Instructions
Step 1: Choose your protein and flavor direction
Decide on whey, casein, or a plant blend. Casein delivers the thickest protein pudding without much help, whey tastes lighter but may need a touch of chia or xanthan gum, and plant blends benefit from a longer chill. Choose chocolate or vanilla, then pick a sweetener with a profile you enjoy.
Tip: If you’re sensitive to artificial sweeteners, go with monk fruit or maple and adjust to taste. Start small. Sweetness intensifies slightly as the pudding chills.
Step 2: Blend the base until glossy
In a blender or a deep bowl with an immersion blender, combine:
- Greek yogurt
- Protein powder
- Milk of choice
- Cocoa or vanilla
- Pinch of salt
- Half of your planned sweetener
Blend for 30 to 45 seconds until completely smooth. Look for a satin finish without visible powder flecks.
Tip: If using whey and it looks thin, don’t panic. Texture firms up during chilling.
Step 3: Thicken with precision
Pick your thickener based on your dietary goals:
- Chia seeds: Stir in 1 to 2 tablespoons. Rest 5 minutes, then blend again briefly for a silky texture without visible seeds. Good for fiber and blood-sugar friendly satiety.
- Gelatin: Bloom 1 teaspoon in 2 tablespoons cold milk for 3 minutes. Warm gently until dissolved, then blend into the base. Expect a custard-like set.
- Xanthan gum: Start with a tiny pinch, sprinkle it in while blending at low speed, and stop when it thickens. A little goes a long way.
- Cornstarch method: Whisk 2 teaspoons with 2 tablespoons milk until smooth, microwave 20 to 30 seconds until thick, then blend into the pudding for a classic feel.
Taste and adjust sweetness. Add flavor boosters now, like a shot of espresso for mocha or cinnamon for warmth.
Step 4: Portion and chill
Spoon the mixture into 4 small jars or bowls. Seal and chill for at least 30 minutes. An hour gives the best structure. If you used gelatin, 60 to 90 minutes delivers a clean spoon-cut.
Tip: Meal-prep format works well. Four jars equal easy grab-and-go snacks for midweek.
Step 5: Finish with texture and contrast
Top with fresh berries, shaved dark chocolate, toasted coconut, or a drizzle of peanut butter. A pinch of flaky salt over chocolate protein pudding intensifies the cocoa notes.
Tip: If making a layered parfait, alternate pudding and fruit or granola for visual appeal and crunch.
Nutritional Information
The data below covers one serving from the base recipe made with nonfat Greek yogurt, 2 scoops whey, unsweetened almond milk, cocoa powder, and 1 tablespoon chia seeds. Sweeteners without calories are assumed. Four servings total.
- Calories: ~160
- Protein: ~24 g
- Carbohydrates: ~9 g
- Fiber: ~4 g
- Net carbs: ~5 g
- Fat: ~3 g
- Sugar: ~4 to 6 g, mostly from dairy or toppings
- Sodium: ~140 mg
- Calcium: ~20 percent DV
If you swap in dairy milk, calories rise slightly with a bonus of extra protein and calcium. Casein-based mixes often show similar calories but feel richer due to thickness.
Sample macro split per serving
| Macro | Grams | Percent of calories |
|---|---|---|
| Protein | 24 | ~60% |
| Carbs | 9 | ~22% |
| Fat | 3 | ~18% |
This macro-friendly profile suits fat loss phases, post-lifting recovery, or anyone needing a steady protein target without a big calorie load.
Healthier Alternatives for the Recipe
Protein pudding adapts easily without losing flavor:
- Lower sugar focus
- Use stevia or monk fruit and extra vanilla or cinnamon for perceived sweetness
- Choose unsweetened cocoa and avoid chocolate chips in the base
- Keto or very low carb
- Skip thickening starches and fruit
- Use heavy cream plus water for a richer but carb-light base, or go casein plus almond milk
- Dairy-free and vegan
- Replace yogurt with silken tofu or a thick coconut yogurt
- Pick a plant-based protein blend with a neutral vanilla or chocolate profile
- Thicken with chia or agar-agar instead of gelatin
- Higher fiber
- Mix in ground flax or extra chia and top with raspberries
- Extra calories for bulking
- Add nut butter, banana, or whole milk
- Choose granola and dark chocolate shavings for texture and energy density
- Collagen consideration
- Collagen adds body and joint-supporting peptides but lacks some essential amino acids. Use it as an add-on, not a full protein replacement.
Serving Suggestions
Treat protein pudding like a dessert canvas. A few ideas:
- Mocha crunch: Chocolate base, espresso swirl, cacao nibs, pinch of salt
- PB&J bowl: Vanilla base, peanut butter drizzle, halved raspberries
- Tiramisu cups: Vanilla base, strong coffee soak on ladyfinger-style cookie crumble, dusted cocoa
- Tropical vibe: Coconut yogurt base, mango slices, toasted coconut
- Breakfast parfait: Layers with high-protein granola and blueberries
- Frozen pops: Pour into molds and freeze for 3 to 4 hours for high-protein popsicles
Personalize by macro target:
- Higher protein: Add 10 g extra protein powder and a splash more milk to balance texture
- Higher carbs pre-workout: Top with banana, honey, or crunchy cereal
- Higher fat for satiety: Add almond butter or chopped nuts
Common Mistakes to Avoid
- Over-thinning the base
- Too much milk leads to a soup-like texture. Start with less liquid and add in tablespoon steps.
- Gritty mouthfeel
- Some plant proteins stay grainy. Blend longer, use a little xanthan gum, or strain through a fine sieve for ultra-smooth texture.
- Pure whey without a thickener
- Whey sets loosely. Pair with chia, gelatin, or a whey-casein blend for proper body.
- Over-sweetening
- Sweetness blooms after chilling. Sweeten lightly while warm, then finish to taste after 20 minutes in the fridge.
- Skipping the chill
- Temperature drop is part of the set. If time-crunched, place jars in the coldest back corner of the fridge or quick-chill in the freezer for 10 minutes.
- Ignoring salt
- A tiny pinch of salt enhances chocolate or vanilla and makes low-calorie sweeteners taste cleaner.
Storing Tips for the Recipe
- Refrigeration window: 3 to 4 days in sealed jars. Casein or gelatin versions hold shape longest.
- Avoid watery separation: Stir before serving. If you see liquid, mix in 1 teaspoon Greek yogurt or a splash of milk and whisk until smooth.
- Freezing: Freeze as pops or single portions up to 2 months. Thaw overnight in the fridge for best texture.
- Meal prep strategy: Portion into 4 jars on Sunday night. Add toppings only just before eating to keep crunch intact.
- Food safety: If using dairy milk or eggs in any variation, keep under 40°F and discard if the smell turns sour or texture becomes slimy.
Quick recap and next steps
Protein pudding takes under 15 minutes to assemble, chills in about 45, and delivers around 24 grams of protein per serving with a creamy, dessert-like finish. Blend, chill, and top how you like. Try it this week, then leave a rating, comment with your favorite twist, and subscribe for new recipes and meal prep ideas.
FAQs
Q: Can I make protein pudding without protein powder? A: Yes. Use 2.5 cups high-protein Greek yogurt as the main base and add cocoa or vanilla. Protein per serving will drop, but you can still hit 15 to 18 grams with the right yogurt. Consider adding powdered milk for a boost.
Q: Why did my pudding turn runny? A: Likely too much liquid or whey-only powder. Reduce milk, switch to casein or a whey-casein blend, and add a small amount of chia, gelatin, or xanthan gum. Give it time to chill.
Q: How can I make it dairy-free? A: Use silken tofu or coconut yogurt, plant-based protein powder, and almond or oat milk. Thicken with chia or agar-agar. Flavor with cocoa, vanilla, and a touch of maple or monk fruit.
Q: Is collagen a good choice here? A: Collagen can support texture and joint health but does not provide a complete amino acid profile by itself. Use it alongside a complete protein powder or dairy base if hitting full protein targets is important to you.
Q: What’s the best protein for dessert-level creaminess? A: Casein powder sets thick and creamy with a custard vibe. For whey fans, add a small amount of xanthan gum or chia to improve body.
Q: How much protein per serving should I aim for? A: Sports nutrition research often targets 20 to 40 grams per feeding for muscle protein synthesis, depending on body size and training load. This recipe lands around 24 grams per serving and scales easily.
Q: Can I heat protein pudding? A: Gentle heat is fine for cornstarch or gelatin slurry steps, but avoid boiling after adding protein powder. High heat can cause clumping and off-flavors. If you want a warm dessert, try a separate custard and mix in protein after it cools slightly.
Q: How long should I chill it? A: Thirty minutes yields a soft set. One hour gives better scoopability. Gelatin or heavy casein mixes may need up to 90 minutes.
Q: Is this good for weight loss? A: Many readers find protein pudding helpful due to high satiety and controlled calories. Keep toppings aligned with your goals, and it fits well into calorie-aware plans.
Q: Any kid-friendly ideas? A: Use vanilla base, add banana for natural sweetness, and avoid strong sweeteners if your family prefers. Turn them into popsicles for an easy after-school snack.
Ready for more high-protein treats and practical kitchen tips? Search our site for protein ice cream, overnight oats, or chia pudding ideas that pair well with this recipe.
