Cool, creamy banana pudding with vanilla wafer crunch on top, at 7.5g net carbs and 20g protein per bowl. I stir sugar free banana pudding mix into Greek yogurt until it goes smooth, crush the wafers over it, and mine takes 1 minute flat with no cooking and no eggs anywhere.
This is the pudding I make when I'm craving something sweet but don't want to mess with eggs, a stove, or a pile of ingredients. It's creamy, it's rich, and it takes one minute to make. No baking. No cooking. Just three ingredients stirred together in a bowl. The sugar-free pudding mix handles all the flavor, and the yogurt covers the texture and the protein.
Why this works
Most recipes like this rely on eggs, protein powder, or thickeners to get the right consistency. I skip all of that. The secret is plain Greek yogurt, which gives you that thick, creamy texture and packs in 20 grams of protein per serving without any supplements. When I first started making this, I experimented with different amounts of pudding mix. I went through half a box testing ratios. Too much and it gets chalky. Too little and you can barely taste it. Two teaspoons per serving is the sweet spot. It transforms the yogurt completely, landing the flavor right between a traditional custard and a thick mousse. If you like using yogurt as a dessert base, my jello whip takes that same idea in a totally different direction.
Unlike my full layered version (which has custard, cream cheese, and a lot more steps), this one is a single-serving, grab-and-go situation. No layering, no chilling, no waiting. You stir, you top, you eat. Most of the similar recipes I've come across need at least an hour in the fridge before they set up properly. I eat mine the second I'm done stirring. That's what makes it better for a post-workout snack or a late-night craving when you don't want to commit to a whole production.
The low-carb vanilla wafers on top (I use HighKey) add that classic crunch that makes this feel like a real dessert. I crush them into smaller pieces and fold a few into the yogurt mixture, which gives you little pockets of cookie throughout (even better than just sprinkling them on top). You can also keep a couple whole on top if you want more texture contrast. For another no-cook dessert, try my protein pudding or keto cheesecake fluff.
You can eat this as-is or layer it into a parfait with extra wafer crumbles and a dollop of whipped cream. One of my readers, Sonia, stirred in a scoop of PB2 and I've been meaning to test that combination myself (if you like that flavor lane, my keto peanut butter mousse is worth trying). It works as a quick breakfast, a post-workout refuel, or a dessert that doesn't make you feel like you just ate dessert. But really? A cold spoonful straight out of the bowl is how I eat this 90% of the time.
Is banana pudding healthy?
It can be, if you build it with the right base. Traditional versions are loaded with sugar, eggs, heavy cream, and vanilla wafer cookies made with refined flour. I rethought every layer.
I use plain Greek yogurt for the base instead of custard or cream cheese. That gives you the thick pudding texture with a fraction of the carbs. The sugar-free pudding mix delivers classic flavor without added sugar. And the low-carb vanilla wafers give you crunch without the carb load of regular Nilla Wafers.
With 20 grams of protein and only 7.5g net carbs per serving, this has a better macro profile than most snack bars. Compare that to a traditional version from scratch, which can have 40g+ of sugar per serving. If you’re eating keto or just cutting sugar, this is one of the easiest desserts I’ve found that actually satisfies the craving. For more desserts built the same way, my chocolate brownie protein balls and keto chocolate mousse follow a similar approach.
How to store it
This stores well in the fridge. I mix everything up, portion into jars or small containers, and cover tightly.
It stays fresh for 3 to 4 days, and the flavor actually gets better after sitting for a few hours as the pudding mix fully hydrates into the yogurt. I’ve found the sweet spot is about 2-3 hours. It’s a solid option for weekly meal prep or when you want a quick snack ready to grab. My keto no bake cookies are another great make-ahead option if you like prepping for the week.
If you’re adding low-carb vanilla wafers, wait to crush and sprinkle them until right before serving. Otherwise they soften in the fridge. If you don’t mind a softer texture (which I actually prefer since it tastes more like the classic version), go ahead and add them early.
One of my readers, Yuki, found that 15 minutes in the freezer before adding wafers thickens the texture into something closer to actual cream pie. I don’t recommend freezing for storage (the yogurt base changes texture when fully frozen and thawed), but that quick chill trick is worth trying if you like it extra thick.
Key ingredients
Plain Greek yogurt: 3/4 cup. It gives the thick, creamy texture and the 20 grams of protein without any supplements.
Sugar-free banana pudding mix: 2 teaspoons per serving. I use Jell-O Sugar Free Banana Cream Instant Pudding; store brands work but the Jell-O has the strongest flavor. If the mix looks thin after stirring, give it another 15-20 seconds. It thickens quickly once the pudding powder activates in the yogurt.
Low-carb vanilla wafers: 7, crushed on top. I use HighKey. Sola works too but is a little softer out of the box.
In a small bowl, stir together yogurt and sugar-free banana pudding mix until smooth.
For this step
3/4 cup plain Greek yogurt
2 teaspoons sugar-free banana pudding mix
2
Crush cookies
Add vanilla wafers to a zip-top bag and crush with a mallet or heavy spoon. Sprinkle cookies on top of pudding. Top with whipped cream if desired.
For this step
7 low-carb vanilla wafers
whipped cream, optional
Nutrition
Per serving: 1 bowl
Calories
285
Fat
19g
Protein
20g
Total carbs
8.2g
Fiber
0.7g
Net carbs
7.5g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Can I use cottage cheese instead of Greek yogurt?
I haven't tested cottage cheese in this one myself, but one of my readers, Riley, tried it and said it works. Riley blended it smooth first, and the texture came out thicker with even more protein. If you go this route, blend the cottage cheese until completely smooth before stirring in the pudding mix. Otherwise you'll get a grainy texture that doesn't feel like pudding at all.
Should I crush all the wafers or leave some whole?
I've done it both ways. Crushing everything gives you an even cookie-through-pudding mix, which I like. But one of my readers, Maria, started keeping a few whole on top while crushing the rest. I tried it her way and she's right. The whole wafers give you an actual crunch against the creamy base. I do a mix of both now.
Can I add protein powder to this?
I've stirred in a scoop after mixing the yogurt and pudding mix, and it works. Vanilla or banana-flavored protein blends in the best. The mixture gets noticeably thicker when you add powder, so I add a splash of unsweetened almond milk if it's too stiff to stir.
What brand of sugar-free pudding mix works best?
I use Jell-O Sugar Free Banana Cream Instant Pudding. I've tried store brand versions and they work fine, but the Jell-O has the strongest flavor. You only need about 2 teaspoons per serving, so one box lasts me through several batches. I keep the rest sealed in my pantry.
What low-carb wafer brands work best?
I use HighKey vanilla wafers for this. They hold up the best in terms of crunch, and the flavor is closest to regular Nilla Wafers without the carbs. I've also tried Sola brand and they work, but they're a little softer out of the box. If you can't find either, any keto-friendly vanilla cookie will work as long as it's firm enough to crush without crumbling into dust.
Does this taste better after sitting in the fridge?
It does. I've noticed the flavor gets more pronounced after about 2-3 hours as the pudding mix fully hydrates into the yogurt. The texture thickens up too. If I'm making this for later, I skip the wafers and add them right before I eat so they stay crunchy.
Can I make more than one serving at a time?
I do this all the time for meal prep. For 4 servings, I use 3 cups of Greek yogurt and 8 teaspoons of pudding mix (just shy of 3 tablespoons), which keeps the same 2 teaspoon per serving ratio so it never turns chalky. I portion into individual jars, cover tightly, and they keep in the fridge for up to 4 days. I add wafer crumbles right before eating each one.
Can I make this dairy-free?
I haven't done a full dairy-free batch, but I tested it with coconut cream yogurt and the texture holds. It comes out slightly thinner than with Greek yogurt, so I add an extra half teaspoon of pudding mix to compensate. The flavor shifts a little toward coconut, which isn't bad, just different from the original. Make sure your coconut yogurt is the thick kind you stir, not pour. Thin yogurt won't set up and you'll end up with a runny mess.
Is this a high protein banana pudding I can eat after a workout?
It's what I reach for. One serving lands 20 grams of protein, and all of it comes straight from the plain Greek yogurt, no protein powder and no supplements stirred in. I use full-fat plain Greek yogurt because it sets up thick instead of runny. Nonfat actually edges it on protein per spoonful, but the texture runs thin and this bowl is all about the texture. That puts one bowl ahead of most of the protein bars I've tried, and it's ready in about a minute, so I make it the second I walk in from the gym instead of cooking anything.
Is this really a sugar free banana pudding?
It is. All of the sweetness comes from the sugar free banana pudding mix I stir into plain Greek yogurt, so there's no added sugar anywhere in the bowl. I still get that classic flavor I grew up on, and I've handed a spoonful to people who had no clue it was sugar free until I told them. That's the whole reason I keep a box of the mix in my pantry instead of anything sweetened.
Is there a healthy version of banana pudding?
Yes, and this recipe is mine. I swap the custard base for plain Greek yogurt, use sugar free pudding mix for the flavor, and top it with low carb vanilla wafers. One bowl lands at 285 calories with 20 grams of protein and 7.5 g net carbs, compared to traditional versions that can carry 40 g of sugar or more per serving. It takes one minute to make, and the banana flavor still tastes like the classic.
How many calories are in banana pudding?
Traditional Southern banana pudding runs about 300 to 400 calories per serving once you count the custard, sweetened condensed milk, and vanilla wafers. My high protein version comes in at 285 calories per bowl, and the macro difference is bigger than the calorie gap: 20 grams of protein and 7.5 g net carbs instead of a sugar load. If you are tracking closely, the exact number depends on your yogurt, so check the label on the brand you use.
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I’ve been keto for 3 years and I’ve always shied away from making the desserts except the occasional mug cake. Recently my husband FINALLY decided to join me in keto but he’s been begging me to find “healthy dessert. So… here I am. He loves banana pudding so I figured this was a good place to start. I of course tasted it as I was mixing and wow is it good! I made a double batch since there are two of us and it came out a perfect texture. He was eating spoonful after spoonful so I knew he was happy. He finally said “it tastes REALLY good but weird” but once I told him it was yogurt and not milk he said it tasted better now that he knew why it was “weird”. Haha he’s one of those tough construction men who lived on gas station burritos, Cold undiluted Campbell’s soup, and jerky. I’m not sure he’s had yogurt in 20 years! So wins all around and the pudding was delicious!
Solid four on this. What I made tasted more like a high-protein banana yogurt parfait than banana pudding, and once I adjusted for that I stopped minding. The base holds, the flavor is there, and 20g protein in something I actually want to eat at night is the whole point. One note on the wafers: I went too fine on the first try and lost the texture entirely. Pieces not crumbs, some real-sized, makes a difference. Also don’t skip the whipped cream. It does more work than you’d think.
The whipped cream is not decorative. I go uneven chunks on purpose on the wafers now, some still large enough for a real bite, because uniform crumbs just disappear and you lose the texture contrast entirely. Glad that worked for you, Jasmine.
Needed 20g protein and zero cooking at 9pm, this is it. I just stir the pudding mix into the yogurt container, one dish, done in a minute. It’s become my nightly thing.
I make it the same way when it’s just for me. Right in the yogurt container, one spoon. The 20g protein is what makes it actually stick as a nightly thing instead of just leading to more snacking.
My yogurt ran thin so the base didn’t set like the video. Depends on the brand. First keto dessert attempt, expected the banana to taste fake. It didn’t. 20g protein in a two-minute dessert. Had to double-check that.
Full-fat Greek yogurt will fix that, Tiffany. Chobani whole milk is what I use and it sets up noticeably thicker. And the banana not tasting fake got me the first time I made this too.
Paige, the pudding mix needs a few minutes to really bind with the yogurt. I usually go 2-3 hours when I’m prepping ahead, but you’re right that even 20 makes a difference.
Four jars in the fridge every Sunday, 20g protein in under two minutes every night this week (the math works out embarrassingly well). Figured out that a full teaspoon of pudding mix per serving gives it a way thicker set than a heaping half does, so now I use a little whisk instead of a spoon and let it sit five minutes before portioning. Wafers go in a separate baggie every time because by day two they’re just soft and the crunch is basically the whole argument for this over regular yogurt.
7.5 net carbs for banana pudding made me look twice, then I just made it. First time using Greek yogurt as the whole base. The pudding mix turns it genuinely thick and dessert-y. Blew my mind a little. Does it have to be Jello or does any sugar-free banana mix work?
Any sugar-free banana mix works. Jell-O has the strongest flavor of everything I’ve tried, which is why I default to it, but store brands are fine. Just might need an extra half teaspoon to match the punch.
Such a simple, delightful recipe! I’ve been on a fitness journey for the last two years and I am still finding ways to make healthier swaps… banana pudding was one of those deserts I could NOT give up or wait for a ‘cheat day’ to have. This by far has been my favorite recipe to implement, 3 ingredients only and does not make me miss the real thing… many thanks Annie for sharing this delight.
Was braced for this to taste like medicine since banana-flavored anything usually goes artificial fast. The pudding mix actually blends in and disappears instead of taking over. 20g protein for what’s basically dessert still gets me every time, even if the portion leaves me eyeing the container.
Love the protein hit and this takes maybe 90 seconds on a hot day. One thing: eat it immediately or the wafers turn to mush. Still making it constantly, just crush and sprinkle right before eating.
Crush-and-sprinkle is what I’ve settled on for the meal prep version too. Whole wafers on top go soft fast, crushed ones hold up better through more bites.
My son ate his and immediately put in a request for banana pudding every single night this week (not just more, every night on repeat). Three ingredients and now there are standing orders.
Standing orders. If you’re making this every night anyway, 3 cups of yogurt + 3 tablespoons of pudding mix gets you 4 servings at once. Portion into jars and add the wafers right before eating so they don’t go soft.
Coconut yogurt works so well here. I tested it too, banana and coconut just go. Mine ran a little thin so I added an extra half teaspoon of pudding mix.
Tried the custard version, the heavy cream instant pudding version, and somehow this three-ingredient Greek yogurt one is what I keep making. 20g protein helps but honestly it’s the texture.
If you’re making this ahead, hold off on the crushed wafers until right before you eat it. Learned that the hard way when I prepped mine a couple hours early. The pudding itself keeps fine but the cookies go soft fast.
Wasn’t sure the Greek yogurt would pass as actual banana pudding. Figured it would just taste like yogurt with banana extract. The pudding mix actually does something to the texture though. Goes thick, almost mousse-like, and the tang disappears. Crushed the wafers finer than it said, layered it all in a wide glass, and it looked right. The 20g protein is what I lead with whenever someone says keto desserts aren’t worth it.
Froze mine for 15 minutes before adding the crushed wafers and it thickened up SO much. Almost like actual banana cream pie. Doing this every time now.
Fifteen minutes and the texture completely changes. I’ve been adding the wafers right from the start and they soften up faster than I want. Trying this.
Made this probably five times now. Started reserving a couple wafers whole on top instead of crushing everything, and the crunch-to-cream ratio is so much better. My one note: I wish there were a few more wafers in the base recipe, I usually throw in a couple extra.
Yeah, whole ones on top is how I photograph it too, the texture contrast is way better. Adding extras is fine, I kept the base count low to hold the macros but a couple more wafers isn’t gonna hurt anything.
Oh nice, haven’t tried cottage cheese in this one but that makes sense. The protein bump is real, cottage cheese usually runs higher than yogurt per cup.
