Keto Banana Cream Protein Pudding

Serves: 4
Active Time: 15 minutes
Total Time: 1 hour 15 minutes (includes chilling)
Difficulty: Easy
Intensity: Low Effort

This decadent Keto Banana Cream Protein Pudding is the ultimate answer to your sweet cravings. It delivers the nostalgic, creamy comfort of banana pudding without the sugar spike or carb overload. By using a clever, natural banana flavoring technique and a protein-packed base, we create a dessert that’s indulgent, satisfying, and perfectly aligned with a low-carb lifestyle. It’s thick, rich, and ready to become your new favorite make-ahead treat.

Nutritional Information (Per Serving)

• Calories: 285

• Fat: 22g

• Total Carbohydrates: 7g

• Dietary Fiber: 3g

• Net Carbs: 4g

• Protein: 17g

• Sugar: 2g (naturally occurring, no added sugar)

Ingredients

For the Pudding:

• 1 ½ cups (360ml) full-fat canned coconut milk, well shaken (or heavy cream for non-dairy-free)

• 2 large egg yolks

• ¼ cup (25g) unflavored or vanilla collagen peptides or whey/casein protein powder*

• 3 tablespoons (20g) confectioners-style erythritol or monk fruit sweetener

• 1 teaspoon pure vanilla extract

• ½ teaspoon banana extract (high-quality, for authentic flavor)

• ⅛ teaspoon fine sea salt

For the “Banana” Layer & Topping:

• 1 medium just-ripe avocado (about 150g flesh)

• 2 tablespoons (10g) confectioners-style erythritol or monk fruit sweetener

• ¼ teaspoon banana extract

• ½ cup (120ml) heavy whipping cream or coconut cream, cold

• ¼ cup (25g) crushed pecans or walnuts (optional, for crunch)

• A few slices of fresh banana for garnish (optional, for non-strict keto)

*Important Protein Note: Collagen peptides will yield a silkier, softer-set pudding. For a thicker, more traditional pudding texture, use a casein-based protein powder. Whey protein can sometimes become grainy when heated; casein or collagen is preferred.

Equipment

• Medium saucepan

• Whisk

• Heatproof spatula

• Measuring cups and spoons

• 4 serving glasses or ramekins

• Electric hand mixer or stand mixer

• Small food processor or blender

Instructions

Step 1: Prepare the Pudding Base

1. In a medium saucepan, whisk together the coconut milk (or heavy cream), egg yolks, protein powder, and sweetener until completely smooth and no lumps remain.

2. Place the saucepan over medium-low heat. Cook, whisking constantly and scraping the sides and bottom of the pan, for 5-8 minutes. The mixture will slowly thicken. It is done when it coats the back of a spoon and a finger run through the coating leaves a clean line. Do not let it boil.

3. Immediately remove from heat. Whisk in the vanilla extract, ½ teaspoon banana extract, and sea salt.

Step 2: Chill the Pudding

1. Pour the hot pudding into a bowl or jug. To prevent a skin from forming, press a piece of plastic wrap directly onto the surface of the pudding.

2. Refrigerate for at least 1 hour, until completely cold and set. For faster chilling, place the bowl over an ice bath, stirring occasionally until cold, then refrigerate.

Step 3: Create the Creamy “Banana” Layer

1. While the pudding chills, make the banana-avocado layer. In a small food processor or blender, combine the avocado flesh, 2 tablespoons of sweetener, and ¼ teaspoon banana extract.

2. Blend until perfectly smooth, creamy, and pale green. Scrape down the sides as needed. Set aside.

Step 4: Whip the Topping

1. In a clean, chilled bowl, pour the cold heavy whipping cream. Using an electric mixer, whip on medium-high speed until stiff peaks form.

Step 5: Assemble the Dessert

1. Layer 1: Retrieve the chilled pudding. Give it a quick whisk to smooth it out. Divide half of the pudding evenly among your four serving glasses.

2. Layer 2: Spoon half of the avocado “banana” mixture over the pudding in each glass.

3. Layer 3: Divide the remaining pudding among the glasses.

4. Layer 4: Top each pudding with a dollop of the whipped cream.

5. Final Touch: If using, sprinkle with crushed nuts. For a dramatic presentation and a hint of real banana aroma (use sparingly if strict keto), add one very thin slice of fresh banana to the top of each glass just before serving.

Step 6: Serve or Store

1. Serve immediately for a soft, parfait-style dessert. For a firmer, more cohesive texture, cover and refrigerate the assembled puddings for an additional 30 minutes before serving.

2. Store covered in the refrigerator for up to 2 days. The whipped cream may soften but will still taste delicious. The avocado layer will retain its color due to the acid in the extracts.

Chef’s Notes & Tips

• Flavor Boost: For a “banana foster” twist, add a pinch of cinnamon or a drop of rum extract to the pudding base.

• Texture is Key: Constant whisking over low heat is non-negotiable for a lump-free, silky pudding. Patience makes perfect here.

• Sweetener Adjustment: Taste the avocado mixture and pudding base before chilling and adjust sweetness to your preference. Brands of sweetener vary in intensity.

• Make it Dairy-Free: Ensure you use full-fat coconut milk for the pudding and coconut cream for the whipped topping, and a dairy-free protein powder if needed.

This recipe proves that you don’t have to sacrifice flavor for wellness. Each spoonful is a creamy, protein-rich delight that satisfies deeply, making it the perfect guilt-free finale to any day. Enjoy the magic of banana cream, reinvented.