If you’re like me, you want a healthy option for dessert, but you have little patience for recipes. Here’s how I make chocolate protein pudding in an instant with only three ingredients.
First, take a scoop of casein protein powder. I like the Optimum Nutrition Natural Casein (Chocolate Creme flavor). I prefer this brand because they use natural sweeteners (stevia and a little cane juice) rather than sucralose. One scoop has 24g protein, 8g carbohydrate, 1.5g fat, and 140 calories.
Use the same scoop and fill it with milk, rice milk, or almond milk. I prefer rice milk. This amount has about 4g carbohydrate and 22 calories.
Throw the ingredients in a bowl and add some fruit. I prefer a ripe banana because I like a sweet pudding. Save some slices for later to put on the top of your finished dessert. If you’re keeping carbohydrate or calories to a minimum in your diet, you may decide to add berries instead of a banana. A large banana has about 1.5g protein, 31g carbohydrate, 0.4g fat, and 121 calories.
Blend the ingredients with a hand blender like this one.
Put your chocolate protein pudding in the refrigerator or freezer (depending on the consistency you like).
When it’s ready to eat, add some banana slices to the top and enjoy! Approximate totals: 25g protein, 43g carbohydrate, 2g fat, 283 calories.
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I'm Joel Minden, PhD, licensed clinical psychologist, cognitive behavior therapist, sport psychology consultant, and strength and conditioning specialist.