In my previous post in this series about my
successful keto diet weight loss journey, I shared some of my favorite baking mixes and recipes for
low carb keto muffins and cupcakes. I’ve decided to continue the theme of low carb, keto-friendly treats with
my quick and easy, no-cook recipe for a scrumptious chocolate pudding that’s
high in protein, dietary fiber, and calcium, and fairly low in net carbs.
|
My no-cook keto chocolate yogurt pudding or parfait recipe
is
luscious, healthy, and high in protein, fiber, and calcium
|
A Rich, Decadent Chocolate Yogurt Pudding That's Nutritious as Well as
Delicious!
I've always enjoyed cooking for other people. But since our household consists
of just my husband and me, and he doesn't follow a low carb diet, I'd rather
spend time doing things other than cooking meals just for myself. Like most
people who follow a ketogenic diet, I'm always looking for more quick and
easy, tasty, healthy, low carb breakfasts and lunches to add variety to my
meals. And, since I don't eat fish or seafood, and trying to get enough
protein just from meat, poultry and eggs can get boring pretty quickly.
When I was researching keto-friendly foods, I had discovered that many of the
sources of protein I used to eat frequently, such as Gardein plant-based
crispy "chicken" tenders, are too high in carbohydrates and/or contain wheat
or other grains that aren't compatible with a ketogenic eating
framework.
One important exception was plain, full-fat yogurt, with no added sugar or
artificial ingredients. (Reduced-fat yogurt tends to have more sugar and/or
other ingredients added to make them thicker and creamier, to compensate for
the reduced fat content.) After a bit more online research, the consensus
seemed to be that Fage (pronounced "Fah-Yay") Total 5% Milkfat plain Greek
yogurt had the least tangy taste, creamiest texture, and best nutritional
profile in terms of keto macros (low carb, high protein, high fat).
I bought a container and found it had a much milder taste and smoother,
creamier mouthfeel than the low-fat and no-fat plain Greek yogurts I used to
buy to use as a lower-calorie, lower-fat, higher-protein alternative to sour
cream before I switched to keto. In fact, I was surprised to discover that,
unlike the reduced-fat varieties or even plain full-fat Greek yogurt from
other popular brands, the Fage Total 5% Milkfat Greek yogurt was good enough
to eat straight from the container, if I wanted to toss some into a lunch bag
for a quick, on-the-go snack or light meal and didn't have time to add
anything to it. But, since I much prefer flavored to unflavored yogurt, I
started experimenting with different low carb mix-ins to make it more
interesting.
Luckily, one of my first experiments turned out to be my favorite (so far):
mixing the full-fat, plain Greek yogurt with my favorite unsweetened cocoa
powder (Ghirardelli Majestic Premium) and keto-friendly sweetener (Bocha
Sweet), plus a touch of pink Himalayan salt and pure vanilla extract to
enhance the flavor of the cocoa.
The first time I made this cocoa-flavored yogurt dish, I couldn't believe how
luscious it was. It tasted like a rich, creamy, delectable chocolate pudding.
In fact, if I hadn't known that the main ingredient was Greek yogurt, I never
would have guessed.
In addition to the fabulous taste and texture, it was high in protein, fat,
and calcium, and low in net carbs and calories—a low carb or keto dieter's
dream!
Making This Indulgent, Low Carb Chocolate Pudding Recipe Even Yummier and
Healthier
After a few months, it occurred to me that a crunchy topping might provide a
nice contrast to the creamy consistency of this chocolate yogurt pudding. I
decided to try sprinkling it with my favorite Livlo chocolate hazelnut keto
granola, which did, indeed, make this heavenly sweet treat even better.
Delighted as I was with this new twist, however, I still hadn't quite finished
tinkering with the recipe. For most of us who follow a ketogenic diet, one of
the challenges is how to get enough dietary fiber from the food we eat while
staying within our net carbs macro limit. So, I wanted to increase the dietary
fiber in my chocolate yogurt pudding, preferably in a way that would further
enhance its deliciousness.
I decided that topping it with some ChocZero sugar free white chocolate chips
as well as the chocolate hazelnut granola not only would boost the fiber
content significantly, but would also add another layer of texture and flavor.
One taste, and I was in heaven. I could just hear an announcer's voice in my
head, preceded by three rings of the bell: (ding, ding, ding) "We have a
winner, ladies and gentlemen!"
Sometimes, I layer one-third of the cocoa-flavored Greek yogurt, one-third of
the chocolate hazelnut granola, and one-third of the sugar free white
chocolate chips in a small drinking glass, then repeat those layers two more
times for an elegant pudding parfait.
A Nutrition Profile That Fits Easily Within My Daily Keto Macros
Even though this rich, creamy pudding/parfait tastes positively sinful, it's
actually a nutritious, guilt-free indulgence. In fact, this healthy, filling,
protein-rich dish makes a great breakfast, lunch, dessert, or snack!
Even after reaching my goal weight a few months ago, I still track everything
I eat or drink in the Carb Manager app. So, before I prepare a new recipe—my
own or someone else's—I always enter it into the app so it can calculate the
keto macros and other nutrients I track, such as dietary fiber. According to
Carb Manager's calculations, each serving of this sumptuous, low carb
chocolate yogurt pudding or parfait contains just under 15 grams of fat,
roughly 13 grams of high quality protein, 6.4 grams of dietary fiber (a little
less than 25% of the FDA's daily value (DV), based on a 2,000-calorie diet),
5.5 grams of net carbs, and 236 calories, if it's made with the ingredient
brands and amounts specified in the recipe. It also provides 137.1 mg of
calcium, or 10% of the FDA's 1300 mg DV.
As you can see from this iPhone screenshot after I entered it into the app,
Carb Manager gave this recipe a "Keto Grade: A" rating.
|
|
Carb Manager calculates the macros for this low carb keto pudding
|
Note: Substituting different brands or amounts of the ingredients for those
specified in recipe will alter both the taste and the nutrition of this
chocolate yogurt pudding.
Eating a bowl of rich, creamy, chocolate yogurt pudding topped with chocolate
hazelnut granola and white chocolate chips for breakfast is an incredibly
luxurious treat!
Low Carb Keto Chocolate Yogurt Granola Chip Pudding or Parfait (No-Cook
Recipe)
Prep Time:
5 minutes
Cook Time:
0 minutes
Makes:
1 serving
Ingredients
Directions
-
Measure and set out all the ingredients. (I like to lay them out on a
sheet of wax paper.)
|
Keto chocolate yogurt granola chip pudding/parfait
ingredients
measured? Check!
|
-
Add the Greek yogurt, cocoa powder, Bocha Sweet, pink Himalayan salt, and
vanilla extract to a small bowl.
|
Chocolate yogurt pudding ingredients, ready to stir together
before
adding the granola and white chocolate chip toppings
|
-
Stir well until the mixture is smooth and creamy, and the color is a
uniform, medium cocoa brown.
-
To serve as a pudding: Spoon the chocolate yogurt into a small
serving dish. Sprinkle the top with the Livlo Granolō keto granola and
ChocZero sugar free white chocolate chips.
|
My delicious, nutritious keto chocolate yogurt pudding recipe
is
high in protein and fiber, and low in net carbs and calories
|
-
To serve as a parfait: Spread 1/3 of the chocolate mixture into an
even layer in the bottom of a clear juice glass (or similar small, narrow
glass). Top with 1/3 of the granola and 1/3 of the white chocolate chips.
Repeat these layers twice more. Garnish with an organic fresh raspberry or
blueberry, if desired.
Note: We don't own any juice glasses, so
I had to make my pudding parfait in an 11-ounce Old Fashioned whiskey
glass. If you layer the parfait components in a smaller, narrower, 5- to
6-ounce glass, the banding layers will be more distinct and result in a
more attractive presentation.
Layer the chocolate yogurt, granola, and
white chocolate chips
in a small glass
to turn this pudding into a parfait
|
Optional Additional Toppings
Organic Fresh Raspberries
I adore organic fresh raspberries, and I try to include them in my daily menus
as often as possible. As you can see, I garnished the pudding and parfait in
the recipe photographs with a ripe, red raspberry for a pop of bright color.
And one of my favorite ways to enjoy my low carb keto chocolate yogurt granola
white chocolate chip pudding is topped with 1/4 cup of fresh raspberries,
which adds 0.2 grams of fat, 0.3 grams of protein, 1.8 grams of dietary fiber,
1.3 grams of net carbs, and just 13 calories.
Freshly Whipped Heavy Cream
Whether you're eating a bowl of freshly-picked berries or a slice of
sugar-free, grain-free, low carb pie or cake, nearly everything sweet tastes
better with a dollop of homemade, freshly whipped cream! Fortunately, heavy
cream is very low in carbohydrates, so those of us who eat keto can enjoy a
spoonful or two.
Look for organic heavy cream with the highest butterfat content you can find,
preferably from pasture-raised, grass-fed cows that have never been given
antibiotics or synthetic hormones. In the US, this usually means heavy cream,
also called heavy whipping cream (aka HWC), which typically has a 36-38%
butterfat content. If you can find it, double cream (48% butterfat), sometimes
sold at gourmet food shops, is even better. (Avoid regular "whipping cream,"
which has a butterfat content of only around 30%.) Cream with a higher
butterfat content whips more easily, usually has less lactose (natural milk
sugar), and is extremely low in carbohydrates.
For the best results, make sure the cream is very cold, and chill a small
mixing bowl by putting it in the refrigerator for 30 minutes or in the freezer
for 15 minutes. Pour the cold cream into the chilled bowl and stir in a little
pure vanilla extract. If you wish, sweeten the vanilla cream lightly with a
little powdered aka confectioner's style keto-friendly sweetener. My favorite
by far is
Bocha Sweet Powdered Sugar Replacement. Using an electric mixer with a metal whisk attachment, whip the flavored
cream on medium-high speed until it forms soft, billowing, medium peaks. >
The Ultimate Keto Chocolate Yogurt Pudding Parfait
For an ultra-decadent dessert, top your serving of chocolate yogurt granola
white chocolate chip pudding or parfait with fresh raspberries
and whipped cream, if it fits within your macros or you want a small
splurge to celebrate your birthday, anniversary, Valentine's Day, or another
special occasion.
How Much Is a Pinch, Dash, Tad, Smidgen, or Drop of a Recipe
Ingredient?
Even though I'm an experienced home cook and baker, I learned only recently
that "tad," "dash," "pinch," "smidgen," and "drop" weren't simply vague
approximations for ingredient quantities used by lazy recipe writers or people
like my Russian grandmother, who learned to cook and bake at the knee of her
own mother and grandmother as they showed her how to make their family's
traditional recipes. These delicious, old-world recipes, passed down through
the generations from mother to daughter, were rarely, if ever, written down,
and the ingredients were measured by eye or, in some cases, by the feel of the
dough, rather than with measuring cups or spoons.
For modern cooks and bakers, each of those old-fashioned recipe
measurements has become associated with a specific fraction of a teaspoon.
A tad is 1/4 teaspoon, a dash is 1/8 teaspoon, a pinch is 1/16 teaspoon, a
smidgen is 1/32 teaspoon, and a drop is 1/64 teaspoon. (Who knew?)
Unfortunately, knowing that you need 1/32 teaspoon of salt isn't much
help if your smallest measuring spoon is 1/4 of a teaspoon (or even 1/8
teaspoon, depending on the set you have). I've run into this problem
when often I've tried to cut down a recipe to make only half, a third,
or a quarter of the original amount.
Is it a big deal? It depends on what you're making.
Guesstimating very small quantities of salt, pepper, herbs or spices
may be fine if you're making a stew, for example, since you can easily
adjust the seasoning to taste. But if you're baking, which is based on
creating and controlling chemical reactions to product the desired
result, measuring small amounts ingredients like baking powder, baking
soda, yeast, and salt precisely can be essential to ensure a successful
outcome.
So, when I found a well designed, well made set of mini measuring
spoons to complement (and supplement) my conventional-size measuring
spoon sets, I didn't hesitate to order it.
I looked at several different sets of mini measuring spoons before
ultimately choosing the New Star Foodservice 42924 Stainless Steel Mini Measuring Spoons
Set, for several reasons:
-
It has more than 6,000 5-star ratings and glowing reviews on
Amazon.
-
The handles are stamped with measurements in both words and
fractions of a teaspoon, and these permanent markings are large
and easy to read, even for my aging eyes.
-
Most of the other mini measuring spoon sets I found were
marked with word measurements (tad, dash, pinch, smidgen,
drop) only.
-
The spoons have oval bowls that fit easily into even the
narrowest herb and spice container openings.
-
These sturdy stainless steel mini measuring spoons are dishwasher
safe.
I've been using them for several months and couldn't be happier with
my choice.
The Right Ingredients Make a Big Difference
This quick and easy, low carb chocolate yogurt pudding recipe
consists simply of plain Greek yogurt, stirred together with
unsweetened cocoa, sweetener, salt, and vanilla extract, and then
sprinkled with keto granola and sugar free white chocolate chips. And,
because none of these components is transformed through cooking or
baking, the flavor of each ingredient really comes through.
Of course, you certainly can use alternatives to the brands and
products I recommend for this recipe, if you wish. However, they may
not be as keto-friendly, and may have a negative affect on the
pudding's taste, nutrition, or both. If you do choose to make any
ingredient substitutions or other changes, I highly recommend that you
use Carb Manager or a similar app to calculate the recipe's nutrition
based on your changes, so you can track your macros and other
nutrients accurately.
Full-Fat, Plain Greek Yogurt
Fage Total 5% Milkfat Plain Greek Yogurt has a mild flavor, a smooth,
rich, creamy texture, and fewer carbs than most other full-fat Greek
yogurt brands. The 1/2 cup of Fage Total 5% Milkfat Plain Greek Yogurt
used in this recipe has only 3.5 grams of net carbs, 0 grams of fiber, 5.5 grams of fat, 10 grams
of protein, and 105 calories.
Pink Himalayan Salt
Pink Himalayan salt is mined from massive salt beds that formed in a
region of Pakistan where large seas dried up during the Jurassic era,
more than 250,000,000 years ago. Through the ages, the salt flats
became embedded deep in what is now the Himalayan Mountains, where
over time, local weather events, erosion, and water leached minerals
into the buried salt, giving this highly prized salt its
characteristic taste and pink color.
I've been enjoying The Spice Lab's Fine Pink Himalayan Salt, which has a deeper pink color than many of its competitors,
indicating its superior quality and high mineral content. It's also
available in finer and coarser grinds.
Unsweetened Cocoa Powder
As a chocolate lover and avid baker, I've tried many brands of
high-quality unsweetened cocoa powder over the years, and keep both
natural (non-alkalized) and Dutch-processed (alkalized) varieties on
hand for different uses. A couple of years ago, I tried a canister of Ghirardelli Majestic Premium Cocoa Powder
and was instantly wowed! This high-quality, nib-alkalized unsweetened
cocoa powder imparts a deep, rich flavor unlike any other unsweetened
cocoa powder I've used, including those from much more expensive
brands, including high-end chocolatiers such as Valrhona.
The biggest surprise was discovering how versatile it is! I love using
it for baking, in recipes that call for Dutch-processed rather than
natural cocoa powder. It dissolves well in hot almond, cashew, or
macadamia milk to make low-carb hot cocoa. And in a recipe like this
one, where it isn't being heated, it mixes into the Greek yogurt
beautifully and tastes amazing!
Keto-Friendly, Plant-Derived Sweetener
Since May 2019, when I started my weight loss journey and committed
to a very low carb lifestyle, I've purchased nearly every type of
keto-friendly sweetener or sweetener blend on the market. Allulose is
excellent, but Bocha Sweet Sugar Replacement
is far-and-away my favorite. Bocha Sweet sugar replacement is a
zero-calorie, zero-glycemic sweetener derived from organically grown,
non-GMO kabocha, a Japanese variety of winter squash similar to
pumpkin. Unlike most keto-friendly sweeteners, it tastes almost
exactly like cane sugar and can replace it spoon-for-spoon and
cup-for-cup when baking, cooking, or sweetening beverages such as
coffee, tea, or cocoa. Like most high-quality, keto-friendly
counterparts to inexpensive, nutrient-poor, highly processed
ingredients, Bocha Sweet costs significantly more than white table
sugar. But since even my husband, who loves addictive, high carb,
nutritionally bankrupt sweet treats, agrees that the way it looks,
acts, and tastes is virtually identical to regular cane sugar with
none of the drawbacks, the higher price is well worth it to us.
Pure Vanilla Extract
I'm definitely a purist when it comes to vanilla extract, and have
always try to buy the best I can afford. When the price of vanilla
started to skyrocket a few years ago, I stocked up several large bottles
of Penzeys delicious pure double strength vanilla extract.
Unfortunately, the Penzeys vanilla extract contains a little added
sugar, and since I'm now trying to minimize foods with added sugar in my
diet, when I eventually finish going through my current "inventory,"
I'll probably be replacing it with another high-quality pure vanilla
extract that has no sugar added, such as
Nielsen-Massey No Sugar Added Madagascar Bourbon Pure Vanilla
Extract or Rodelle Gourmet Pure Vanilla Extract.
Low Carb Granola
I've purchased several different brands and flavors of low-carb granola
over the past few months. So far, my favorites are Livlo Granolō Chocolate Hazelnut Keto Granola
and Livlo Granolō Cinnamon Almond Pecan Keto Granola. Either flavor, or a 50/50 mix of both, is wonderful in this chocolate
Greek yogurt pudding or parfait recipe. I also like putting one to two
tablespoons in a small custard cup or saucer and nibbling them very
slowly, which makes a sweet, satisfying, high-protein snack. And a small
topped with nut milk or heavy cream stays crunchy as you eat
it.
Keto-Friendly White Chocolate Chips
I love ChocZero No Sugar Added White Chocolate Baking Chips, which not only taste great but also are high in fiber, so I use
them often in many different ways. Unfortunately, the demand for these
creamy white chocolate chips is so high that they're often out of
stock. I've learned to order multiple bags at a time and keep some in
the freezer so I don't run out.
Lily's Stevia Sweetened White Chocolate Baking Chips, while not as tasty in my opinion, can be used instead in this recipe
if you can't get hold of the ChocZero white chocolate chips.
If You Could Have Any Greek Yogurt Pudding or Parfait, Which Flavor(s)
Would You Choose?
I hope this post has helped to spark your imagination and interest
you in experimenting with other ingredients and your own flavor
combinations for transforming plain-Jane, full-fat Greek Yogurt into a
tasty, low carb, high protein, sweet or savory pudding, dip, topping or spread. If so, please come back and share
your favorite discoveries in the comments.
Also, if I've inspired you to try making my recipe for this healthy,
nutritious and sinfully delicious Keto Chocolate Yogurt Pudding Parfait topped with chocolate hazelnut
granola and white chocolate chips, I'd love to know what you think, and whether you love it as much as I
do.
Low Carb Keto Chocolate Yogurt Granola Chip Pudding or Parfait
Recipe by Margaret Schindel
Posts About My Keto Diet Journey
My First Year on The Keto Diet
Preparing to Succeed on the Keto Diet, Part One
Preparing to Succeed on the Keto Diet, Part Two
Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet
Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe
Good Dee’s Keto Cookie Low Carb Baking Mix Review
Hamama Microgreens Growing Kit Review & Success Tips
My Favorite Hamama Microgreens Seed Quilt Accessories
Keto Cheddar Cheese Biscuits With Chives Recipe
The Ultimate Keto Hot Chocolate Recipe
The Best Low Carb Keto Gift Ideas: Keto Gift Guide
The Best Low Carb Keto Cinnamon Muffins
Wholesome Yum Keto Bread Mix and Yeast Bread Recipe
The Good Chocolate 100% Organic No Sugar Dark Chocolate Review
The Best Advice to Maintain Your Keto Diet Weight Loss
My New Irresistibly Delicious Keto Cheese Crackers Recipe
Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe
Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review
Snack Better With The Best Healthy Keto Cookie Dough Bites
The Best Quick and Easy Low Carb Keto Pizza Recipe
The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe
Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added
Sugars
The Best Low Carb Keto Sandwich and Burger Buns Mix
Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe
The Best Keto Pizza Crust Mix With 0 Net Carbs
An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories
Delicious Sugar-Free Keto Cookies That OREO Fans Will Love
Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats
Recipe
Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice
Cream
The Best Quick & Easy Low Carb Sausage and Ricotta Calzones
How to Make Refreshing Vanilla Italian Soda (With or Without Cream)
Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)
My Personal Keto Testimonial
How I Stayed Committed to the Ketogenic Way of Eating
Read More Recipe Reviews by Our Review This Reviews Contributors
Read More Product Reviews by Our Review This Reviews Contributors
Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN), Esty (Awin), and/or Zazzle Affiliate, I (we) earn from qualifying purchases.”
