Protein Pudding
Published December 26, 2021 • Updated March 7, 2026
This post may contain affiliate links. See my disclosure policy.
Thick, creamy chocolate protein pudding made with just 3 ingredients. I use avocado instead of cottage cheese or chia seeds for a silky texture that actually tastes like real pudding.
I make this chocolate protein pudding at least twice a week. It takes about 2 minutes in a blender, and it tastes more like dessert than something with 27g of protein per serving. When I have a sweet tooth, this is what I reach for.
Most recipes like this 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 have made this for people who say they hate avocado and not a single person has tasted it. Cottage cheese and Greek yogurt versions can hit 45-50g of protein per serving, which is higher than my 27g with one scoop. But I bump mine to 50g by adding a second scoop and swapping nut milk for Greek yogurt. You get the avocado texture and the higher count.
If you like easy keto desserts, try my keto chocolate mousse or peanut butter mousse. For something more portable, my chocolate brownie protein balls are what I grab when I need protein on the go. And my cheesecake fluff scratches the same creamy-dessert itch.
The protein powder you pick matters. I stick with a low-carb chocolate protein powder that has minimal fillers. If you only have vanilla on hand, add 1/2 to 1 tablespoon of unsweetened cocoa powder. I tested this with whey, pea protein, and a plant-based blend, and they all work. The consistency stays the same because the avocado handles all the thickening, not the powder.
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 result (I do this when I want it to hold up like mousse).
I partnered with Earth Echo and used Cacao Bliss in this recipe. 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 most 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 keep a rotation of banana pudding and zero carb milkshakes in the fridge alongside this one.
Explore 683+ 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.
Your Macros. Your Recipes. Calculated in 60 Seconds.
Get personalized keto macros and instantly see which recipes fit your targets. No more guessing what to eat.
Get My Macros + Recipes →Frequently Asked Questions
What is the difference between using avocado, Greek yogurt, or cottage cheese?
I have made this with all three bases. Avocado gives the smoothest, most velvety texture with zero graininess. Cottage cheese adds more protein per serving (you can hit 45-50g), but it has a slight tang and you need to blend it on high for at least 60 seconds to get rid of the curds. Greek yogurt lands in the middle: thicker than avocado, more protein, but tangier. I prefer avocado because the chocolate completely masks it and the texture is unlike anything else. If maximum protein is your goal, Greek yogurt is the better swap.
How do I get 50g of protein in one serving?
I do this regularly. Add a second scoop of protein powder and swap the nut milk for 1/4 cup of Greek yogurt. The yogurt adds another 5-8g on top of the second scoop. I cut back on the liquid slightly (about 2 tablespoons less) so it stays thick. With two scoops of whey and the yogurt, I hit around 50-55g 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 use vanilla, salted caramel, or other flavored protein powder?
I have made this with vanilla, salted caramel, and coffee flavored protein powder. They all work. The flavor of your powder becomes the flavor of your pudding. If you go vanilla and still want chocolate, add 1/2 to 1 tablespoon of unsweetened cocoa powder. I sometimes add a pinch of sugar-free sweetener to balance the bitterness. My favorite combo lately is vanilla protein with a tablespoon of peanut butter blended in.
Why does my pudding turn brown in the fridge?
Mine usually starts browning around day 4, and that is just the avocado oxidizing. It is purely cosmetic and the taste does not change. I add a squeeze of lemon juice when I blend a big batch, and that keeps the color fresh for an extra day or two. Also, make sure your avocado is fully ripe before blending. I tried it once with a slightly firm one and ended up with green flecks throughout the whole thing. Give it an extra day on the counter if it is not completely soft.
Can I freeze this?
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.
Is this dairy-free?
I have made it both ways. With whey protein powder, it is not dairy-free. With pea protein or a plant-based blend, it is completely dairy-free. The pudding comes out the same either way because the avocado handles all the thickening. Just check that your protein powder and nut milk are both dairy-free and you are set. I keep it keto and dairy-free by using pea protein and macadamia nut milk.
What toppings work best?
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.
I'll be honest, avocado in pudding sounded like the kind of thing that ends with me scraping a blender into the trash. I've been down that road with cottage cheese 'mousse' and chia seed pudding that turned into a weird gel situation, and I was not interested in repeating either of those. Made this anyway because I had a half avocado going soft on the counter and nothing to lose. The texture is freaking unbelievable. Actually silky instead of that smoothie thickness or protein powder grit -- I can't really explain it beyond just telling people to try it. I used Orgain chocolate and the whole thing came together in about 45 seconds, which I kept second-guessing because that felt too fast. Four batches in two weeks and I still don't entirely understand why it works, I just know it does.
Used coconut cream instead of nut milk and it went from pudding to something closer to mousse. Thicker, holds its shape when you spoon it out. If you have avocado going soft, freeze it in chunks first and blend from frozen for even more body.
Yeah, coconut cream does that. The fat content is just way higher than nut milk. Frozen avocado chunks is a tip I have not tried yet but it makes total sense for extra body.
Tip from someone who learned the hard way: your avocado needs to be fully ripe for this to blend smooth. I tried it once with a slightly firm one and ended up with little green flecks throughout the whole thing. Give it an extra day on the counter and it comes out completely silky.
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.
That texture is the avocado fat. Chia seeds and cottage cheese don't get there the same way.
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.