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High Protein Low Carb Salted Caramel Protein Pudding - Creamy, Satisfying, and Easy

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • Plain Greek yogurt (2% or nonfat), 1 cup – for creaminess and protein
  • Salted caramel whey or casein protein powder, 1 scoop (25–30 g) – flavor and extra protein
  • Unsweetened almond milk, 1/3–1/2 cup – to thin to pudding texture
  • Low-carb sweetener, 1–2 tablespoons (to taste) – allulose, erythritol, or a monk fruit blend
  • Caramel extract, 1/2–1 teaspoon – boosts caramel flavor
  • Vanilla extract, 1/2 teaspoon – rounds out the taste
  • Sea salt, a generous pinch – essential for “salted caramel”
  • Chia seeds, 1–2 teaspoons (optional) – helps thicken and adds fiber
  • Plain gelatin powder, 1/2 teaspoon (optional) – for a firmer set
  • Whipped cream (sugar-free), a dollop (optional) – for serving

Method
 

  1. Bloom the gelatin (optional): Sprinkle 1/2 teaspoon gelatin over 1 tablespoon cold water. Let it sit 5 minutes to bloom. Warm gently in the microwave for 5–10 seconds until melted and clear. Set aside.
  2. Add base ingredients to a blender: Greek yogurt, protein powder, 1/3 cup almond milk, sweetener, caramel extract, vanilla, and a pinch of sea salt.
  3. Blend until smooth: Start low, then blend on medium for 20–30 seconds. Check texture. If too thick, add a splash more almond milk. You’re aiming for a thick, spoonable pudding.
  4. Thicken (optional): If using, add the melted gelatin in a thin stream while blending on low. Or stir in chia seeds by hand for a slightly textured set.
  5. Taste and adjust: Add more sweetener if needed. If the flavor feels flat, add another tiny pinch of salt—the salted note should be present but not overpowering.
  6. Chill: Spoon into 2–3 small jars or bowls. Cover and chill for at least 1 hour for chia or gelatin to set and flavors to meld. It thickens more as it rests.
  7. Serve: Top with a light sprinkle of flaky sea salt, a dollop of sugar-free whipped cream, or a dusting of cinnamon. Enjoy cold.