Protein Pudding
Published December 26, 2021 • Updated February 19, 2026
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I make this chocolate protein pudding at least twice a week. It takes about 2 minutes in a blender, and it honestly tastes more like dessert than something with 27g of protein. When I have a sweet tooth, this is what I reach for instead of anything from a box.
Most protein pudding recipes out there use cottage cheese or chia seeds as a base. I went a different direction. I use avocado, and the texture is unreal. No graininess, no weird aftertaste, just thick, creamy pudding that you would never guess has half an avocado in it. I’ve made this for people who hate avocado and they had no idea.
If you like this kind of easy keto dessert, you should also try my keto chocolate mousse and chocolate avocado pudding. For something a little more involved, my protein cheesecake is worth the extra effort.
The protein powder you pick matters here. I stick with a low-carb chocolate protein powder that has minimal fillers. If you only have vanilla on hand, just add 1/2 to 1 tablespoon of unsweetened cocoa powder and you have chocolate pudding. I tested this with whey, pea protein, and a plant-based blend, and they all work. The consistency stays the same regardless of protein type.
For the nut milk, I use macadamia nut milk because it has the creamiest mouthfeel. Almond milk and coconut milk both work fine. You can also swap the nut milk for Greek yogurt if you want an even thicker, higher protein pudding (I do this when I want it to hold up like mousse).
I partnered with Earth Echo and used Cacao Bliss in my keto protein pudding. It adds a rich, fudgy chocolate flavor with a hint of cinnamon from the superfood blend (turmeric, Himalayan salt, cinnamon, sweetened with monk fruit). Completely optional, but I like what it adds. Use my code KETOFOCUS at checkout for 15% off.
What I love about this low carb protein pudding is how well it fits into meal prep. I double or triple the batch on Sundays and keep individual portions in the fridge. It stays thick and creamy for 3-4 days. I also have a collection of other high protein keto recipes if you are building out your weekly rotation.
Explore 682+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
1/2 avocado -
1 scoop low-carb protein powder
-
1/3 cup nut milk
-
1 scoop Cacao Bliss, optional
Step by Step Instructions
Step by Step Instructions
Add ingredients to a blender
To a blender or mini food processor, add avocado, protein powder, nut milk and Cacao Bliss if using.
- Avocado
- Protein powder
- Nut milk
- Cacao Bliss, optional
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use cottage cheese instead of avocado?
I have tried cottage cheese and it works, but I prefer avocado. Cottage cheese gives a slightly tangy flavor and you have to blend it longer to get rid of the graininess. With avocado, I get a perfectly smooth pudding in about 30 seconds of blending. If you do use cottage cheese, I recommend full-fat and blending it on high for at least 60 seconds before adding anything else.
How many grams of protein per serving?
My version comes out to about 27g of protein per serving using one scoop of whey protein powder. When I want more, I add a second scoop and bump it up to around 50g. I also sometimes swap the nut milk for Greek yogurt, which adds another 5-8g depending on the brand.
Does the avocado taste come through?
I get asked this all the time, and the answer is no. The chocolate protein powder and cocoa completely mask the avocado flavor. I have served this to my kids and to friends who say they hate avocado, and not a single person has tasted it. The avocado is there purely for texture.
Can I make this with vanilla protein powder?
I have made this with vanilla protein powder many times. If you want it to stay vanilla flavored, skip the cocoa powder and it becomes a vanilla protein pudding. If you still want chocolate flavor, I add 1/2 to 1 tablespoon of unsweetened cocoa powder to the blend. I sometimes add a pinch of sugar-free sweetener to balance the bitterness from the cocoa.
How long does protein pudding last in the fridge?
I keep mine in airtight containers in the fridge and it stays creamy for 3-4 days. After day 4 it starts to brown slightly from the avocado oxidizing. I add a squeeze of lemon juice when I make a big batch for the week, and that keeps the color fresh a little longer.
Can I freeze protein pudding?
I freeze it all the time. I portion it into small freezer-safe containers and it keeps for up to 2 months. When I pull it out, I let it thaw on the counter for about 15-20 minutes. It gets this frozen mousse-like consistency that I actually love. My kids think it is ice cream.
Can I substitute Cacao Bliss with regular cocoa powder?
If you are using chocolate protein powder, you do not need to replace the Cacao Bliss with anything. I only add it for the extra superfood blend and that hint of cinnamon. If your protein powder is not very chocolatey, I add 1/2 to 1 tablespoon of unsweetened cocoa powder. You might want a little sugar-free sweetener with it since straight cocoa powder is bitter on its own.
What toppings work best on protein pudding?
My go-to is a drizzle of peanut butter right on top. I also do shredded coconut, a few sugar-free chocolate chips, or crushed pecans for crunch. When I am feeling fancy, I layer it in a glass with whipped cream and call it a parfait. My kids prefer theirs with a handful of berries on top.
Skipped this forever because avocado pudding sounds fake, but made it on a desperate snowy night and now I'm mad at myself. Nothing else comes close to this texture.
My 7th batch this winter and I finally tried vanilla protein instead of chocolate. You actually taste the avocado more, which sounds odd but the texture gets even silkier. Still 4 stars only because I haven't decided which version I like better.
The cocoa masks the avocado completely, so that tracks. If you want the vanilla version to really lean in, skip the Cacao Bliss too. Completely different dessert at that point.
Could I sub some cocao powder for the Cocao Bliss if I don't have it? If so, how much?
If you are using chocolate protein powder, you don't have to replace the Cacao Bliss with anything. If you mix it and find that the pudding isn't as chocolaty as you would like, then add in a 1/2-1 tablespoon of unsweetened cocoa powder. You may need to add some sugar-free sweetener to counteract that bitterness though.