These creamy dessert cups are inspired by your picture! They feature a rich peanut butter pudding base, fluffy whipped topping, and crunchy chopped peanuts. The recipe uses high-protein ingredients to create a sweet treat with fewer carbohydrates than many traditional puddings.
1. Recipe at a glance
Prep time
10 minutes
Chilling
1 hour
Servings
6 dessert cups
Difficulty
Very easy
2. Ingredients
For the protein pudding
- 2 cups (450 g) plain nonfat Greek yogurt
- 2 scoops (about 50–60 g) vanilla protein powder
- 3 tablespoons natural peanut butter
- ½ cup (120 ml) unsweetened almond milk, as needed
- 1–2 tablespoons powdered zero-calorie sweetener, optional
- 1 teaspoon vanilla extract
- 2 tablespoons sugar-free instant vanilla pudding mix, optional, for a thicker texture
For the topping
- ½ cup (120 ml) light whipped topping, or whipped cream
- 2 tablespoons finely chopped peanuts
- A pinch of cinnamon, optional
Equipment: A mixing bowl, whisk or electric mixer, spatula, and six small dessert containers.
3. Step-by-step instructions
Step 1 — Mix the protein base
Add Greek yogurt, protein powder, vanilla extract, and sweetener to a bowl. Whisk until smooth and no dry powder remains.
Step 2 — Add the peanut butter
Stir in the peanut butter until fully combined. Add almond milk a little at a time until the mixture reaches a creamy pudding consistency.
Step 3 — Thicken the pudding
If desired, whisk in the instant pudding mix. Let the mixture stand for 3–5 minutes to thicken. Check the package ingredients if you are keeping the recipe low-carb.
Step 4 — Portion into cups
Divide the mixture evenly among six small containers. Smooth the tops with a spoon or spatula.
Step 5 — Add the topping
Add a small swirl of whipped topping to each cup and sprinkle with chopped peanuts. Cinnamon is optional.
Step 6 — Chill and enjoy
Cover and refrigerate for at least one hour. Serve chilled for a thicker, cheesecake-like pudding texture.
4. Nutrition facts
Approximate nutrition per dessert cup, assuming six servings, nonfat Greek yogurt, protein powder, peanut butter, and a light whipped topping.
| Nutrient | Per serving |
|---|---|
| Calories | 160–210 kcal |
| Protein | 18–24 g |
| Total carbohydrates | 7–13 g |
| Fat | 5–9 g |
| Fiber | 1–2 g |
| Total sugars | 3–7 g |
Values vary by protein powder, yogurt, peanut butter, and topping. Sugar-free pudding mix can still contain carbohydrates, so check its nutrition label.
Low-carb tip: For a stricter low-carbohydrate version, use an unsweetened, lower-carbohydrate protein powder, omit the pudding mix, and choose a suitable low-carb topping. Greek yogurt still contains naturally occurring carbohydrates.
5. Nut information and allergy guide
This recipe contains peanuts and may contain almonds.
- Peanut butter and chopped peanuts are tree-nut-free ingredients but are made from peanuts, which are a separate major allergen.
- Almond milk contains almonds, a tree nut.
- Protein powder and whipped toppings may contain milk, soy, or other allergens.
- For a peanut- and tree-nut-free version, use a suitable seed butter and a milk or milk alternative that is safe for the person eating it. Check all labels and cross-contact warnings carefully.
Never use peanut butter or almond milk for someone allergic to those ingredients.
6. Frequently asked questions (Q&A)
Q1. How can this dessert have so much protein?
Greek yogurt and protein powder supply most of the protein. The exact amount depends on the brands and serving sizes used.
Q2. Is this dessert keto-friendly?
Not automatically. Greek yogurt, protein powder, and pudding mix can contain significant carbohydrates. Check the labels and calculate the carbohydrates for your chosen ingredients before including it in a ketogenic plan.
Q3. Can I make it without protein powder?
Yes, but the protein content will be lower. Use additional Greek yogurt and adjust the liquid to achieve the desired consistency.
Q4. Can I make it without peanut butter?
Yes. Omit it for a vanilla pudding, or use a suitable seed butter if seeds are safe for everyone eating it.
Q5. How do I make the pudding thicker?
Use thick Greek yogurt, add the milk gradually, and chill the mixture. A little more protein powder can also help, but too much may make it chalky.
Q6. How long will these dessert cups last?
Keep them covered in the refrigerator at 4°C (40°F) or below. For best quality, consume within 3–4 days, or sooner if any ingredient label specifies a shorter period.
Q7. Can I freeze these cups?
You can, but thawed yogurt pudding may separate or become grainy. Refrigerating is best for the smoothest texture.
Q8. Can I use cottage cheese instead of Greek yogurt?
Yes. Blend cottage cheese until completely smooth before mixing in the other ingredients. The flavor and nutrition will differ slightly.
Q9. Is this suitable for weight management?
It can be a convenient high-protein snack or dessert. Portion size and total calorie intake still matter, and peanut butter adds energy-dense fat.
Q10. Can I make it dairy-free?
Yes. Use a high-protein plant-based yogurt and a compatible plant protein powder. Check that the pudding mix and topping are also dairy-free.
7. Storage and meal prep
- Refrigerate promptly in covered individual containers.
- Keep chilled until serving.
- Add chopped peanuts just before eating to preserve their crunch.
- Use a clean spoon for each portion.
- Do not leave dairy-based dessert cups at room temperature for more than two hours.
8. Quick recipe checklist
Meal-prep progress
0 of 6Whisk Greek yogurt and protein powderMix in peanut butter and vanillaAdjust thickness and sweetnessDivide into six containersAdd whipped topping and peanutsCover and chill for one hour
Reset checklist
Final tip: For dessert cups similar to the photo, use thick Greek yogurt, add the milk slowly, and pipe the whipped topping onto each portion. A small sprinkle of chopped peanuts gives each cup a satisfying crunch without needing a large amount.
