Yield
4 servings
Ingredients
For the Mango Cubes
- ½ cup fresh ripe mango, cut into small cubes (about 70 g)
- 1 teaspoon lime juice
- 1–2 teaspoons powdered erythritol or monk fruit sweetener (optional)
For the Pudding Base
- 1 cup unsweetened almond milk
- ½ cup heavy cream
- ½ cup full-fat Greek yogurt (unsweetened)
- 1 scoop (25–30 g) unflavored or vanilla whey protein isolate
- 1 teaspoon mango extract (important for boosting flavor without sugar)
- 1 tablespoon powdered erythritol or monk fruit sweetener (adjust to taste)
- 1 teaspoon vanilla extract
- 1½ teaspoons powdered gelatin (or 2 teaspoons agar-agar for vegetarian)
- 2 tablespoons cold water (to bloom gelatin)
- Small pinch of salt
- Optional: tiny pinch turmeric for color
Step 1: Prepare the Mango Cubes
- Peel and dice the mango into very small cubes (about ¼ inch pieces).
- Toss them in a small bowl with lime juice.
- If your mango is slightly tart, add a small amount of powdered sweetener.
- Set aside in the refrigerator while you prepare the pudding base.
Tip: Keeping the cubes small helps distribute flavor without adding too many carbs per serving.
Step 2: Bloom the Gelatin
- Place 2 tablespoons cold water into a small bowl.
- Sprinkle gelatin evenly over the water.
- Let it sit for 5–10 minutes until it becomes thick and spongy.
If using agar-agar:
- You will add it directly to the hot liquid later instead of blooming.
Step 3: Heat the Cream Base
- In a saucepan over low-medium heat, add:
- Almond milk
- Heavy cream
- Pinch of salt
- Heat gently until steaming but not boiling.
- Stir occasionally to prevent scorching.
If using agar-agar:
- Whisk it in now and simmer for 2–3 minutes to activate.
Step 4: Add Gelatin
- Remove the saucepan from heat.
- Add the bloomed gelatin.
- Whisk thoroughly until completely dissolved.
- Let the mixture cool for 5–7 minutes so it’s warm but not hot.
Important: If too hot, it can clump the protein powder.
Step 5: Add Protein and Flavor
- In a mixing bowl, place the whey protein isolate.
- Slowly pour a few tablespoons of the warm cream mixture into the protein while whisking to prevent lumps.
- Once smooth, pour the protein mixture back into the saucepan.
- Add:
- Greek yogurt
- Mango extract
- Vanilla extract
- Sweetener
- Optional turmeric for color
- Whisk until completely smooth.
Taste and adjust sweetness if needed.
Step 6: Assemble with Mango Cubes
- Divide the mango cubes evenly among 4 serving glasses or ramekins.
- Pour the pudding mixture gently over the cubes.
- Stir lightly with a spoon if you want cubes distributed throughout, or leave at the bottom for a layered effect.
Step 7: Chill
- Refrigerate for at least 3–4 hours.
- For best texture, chill overnight.
The pudding should be firm but creamy and spoonable.
Step 8: Optional High-Protein Topping
For extra protein and richness, mix:
- ½ cup heavy cream
- 2 tablespoons Greek yogurt
- 1 teaspoon sweetener
Whip lightly and spoon on top before serving.
Nutrition Breakdown (Entire Recipe)
| Ingredient | Amount | Calories | Protein (g) | Net Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Fresh mango | 70 g (½ cup) | 42 | 0.5 | 10 | 0 |
| Almond milk (unsweetened) | 1 cup | 30 | 1 | 1 | 2.5 |
| Heavy cream | ½ cup | 400 | 3 | 3 | 43 |
| Greek yogurt (full fat, unsweetened) | ½ cup | 110 | 10 | 3 | 5 |
| Whey protein isolate | 1 scoop (27 g avg) | 110 | 24 | 1 | 0.5 |
| Erythritol / monk fruit | 1 tbsp | 0 | 0 | 0 | 0 |
| Gelatin | 1½ tsp | 15 | 4 | 0 | 0 |
| Flavorings (vanilla, extract) | small amount | 10 | 0 | 0 | 0 |
Total for Whole Recipe:
- Calories: ~717 kcal
- Protein: ~42 g
- Net Carbs: ~18 g
- Fat: ~51 g
Per Serving (4 Servings)
| Per Serving | Amount |
|---|---|
| Calories | ~179 kcal |
| Protein | ~10.5 g |
| Net Carbs | ~4.5 g |
| Fat | ~12.8 g |
If You Want Higher Protein (Optional Adjustment)
If you increase whey isolate to 2 scoops:
Per serving becomes approximately:
- Calories: 206 kcal
- Protein: 16–17 g
- Net Carbs: 4.8 g
- Fat: 13 g
FAQ – Keto High-Protein Mango Pudding
1. Is mango keto friendly?
Mango is not typically keto-friendly in large amounts because it is naturally high in sugar. However, using a small controlled portion (½ cup for the entire recipe) keeps net carbs around 4–5 g per serving, which fits most keto macros.
2. Can I remove mango cubes completely?
Yes. If you remove the mango cubes and rely only on mango extract:
- Net carbs drop to about 2 g per serving.
- Calories reduce by about 10 kcal per serving.
3. Can I make this dairy free?
Yes. Replace:
- Heavy cream → Full-fat coconut cream
- Greek yogurt → Coconut yogurt (unsweetened)
Note: Protein will decrease unless you increase protein powder.
4. Why did my pudding turn grainy?
Common reasons:
- The mixture was too hot when adding protein powder.
- Protein was added all at once without tempering.
- Gelatin was not fully dissolved.
To fix: Blend with a hand blender before chilling.
5. Can I use collagen instead of whey?
Yes, but texture will be softer and protein per serving will be lower. Whey isolate gives better thickness and protein density.
6. Can I make this without gelatin?
You can use:
- 2 teaspoons agar-agar (vegetarian option)
- Or 2 tablespoons chia seeds (but texture becomes different, more like chia pudding)
7. How long does it last in the fridge?
Up to 4 days in an airtight container.
8. Can I freeze it?
Not recommended. Freezing changes texture and may cause separation.
