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.
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My no-cook keto chocolate yogurt pudding or parfait recipe
is
luscious, healthy, and high in protein, fiber, and calcium
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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.
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Carb Manager calculates the macros for this low carb keto
pudding
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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
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Measure and set out all the ingredients. (I like to lay them out on
a sheet of wax paper.)
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Keto chocolate yogurt granola chip pudding/parfait
ingredients
measured? Check!
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Add the Greek yogurt, cocoa powder, Bocha Sweet, pink Himalayan
salt, and vanilla extract to a small bowl.
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Chocolate yogurt pudding ingredients, ready to stir together
before
adding the granola and white chocolate chip toppings
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Stir well until the mixture is smooth and creamy, and the color is
a uniform, medium cocoa brown.
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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.
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My delicious, nutritious keto chocolate yogurt pudding
recipe
is high in protein and fiber, and low in net carbs
and calories
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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
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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:
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It has more than 6,000 5-star ratings and glowing reviews on
Amazon.
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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.
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Most of the other mini measuring spoon sets I found were
marked with word measurements (tad, dash, pinch, smidgen,
drop) only.
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The spoons have oval bowls that fit easily into even the
narrowest herb and spice container openings.
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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 In This Series 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
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 I (we) earn from qualifying purchases.”
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