Keto Chocolate Pudding Recipe

By
Ariane Resnick
headshot for ariane resnick
Ariane Resnick
Ariane Resnick is a special diet chef, certified nutritionist, and bestselling author who takes great joy in shattering the image of what, and how, nutritionists eat.
Learn about The Spruce Eats' Editorial Process
Published on 12/16/21
Keto Chocolate Pudding

The Spruce Eats / Ariane Resnick
Prep: 5 mins
Cook: 5 mins
Chill: 2 hrs
Total: 2 hrs 10 mins
Servings: 4 servings
Yield: 2 cups
Nutrition Facts (per serving)
332 Calories
23g Fat
26g Carbs
6g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 332
% Daily Value*
Total Fat 23g 30%
Saturated Fat 14g 72%
Cholesterol 72mg 24%
Sodium 195mg 8%
Total Carbohydrate 26g 10%
Dietary Fiber 1g 4%
Total Sugars 16g
Protein 6g
Vitamin C 0mg 2%
Calcium 115mg 9%
Iron 2mg 11%
Potassium 146mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

When you've got a chocolate craving, chocolate pudding satisfies it in a rich and creamy way. Since chocolate pudding is typically made with sugar, and often with cornstarch too, it isn't safe for people who are following a keto diet. To change that, we've come up with a version that utilizes allulose syrup and powdered gelatin. It has all the richness and texture you want from a chocolate pudding yet is sugar-free (and gluten-free, too!). It's similar to keto chocolate mousse in flavor but different from it in texture. This pudding isn't whipped, and because it contains both milk and cream instead of cream only, it's a little bit less filling than mousse.

This keto chocolate pudding takes only ten minutes to put together, including cooking time. From there, you'll chill it in the fridge for two hours until firm. After that, it will keep for days and can be eaten one serving at a time if desired. The recipe can easily be doubled for purposes like filling a prebaked keto pie crust. You can also top it with sugar-free whipped cream or layer it in a parfait with whipped cream and berries. However you serve it, it's the taste of childhood come to life, without the sugar.

Ingredients

  • 1 cup unsweetened, non-dairy milk

  • 1 3/4 teaspoons powdered gelatin

  • 1 cup heavy whipping cream

  • 1/3 cup allulose syrup

  • 1/4 cup unsweetened natural cocoa powder

  • 1 1/2 teaspoons vanilla extract

  • 1/4 teaspoon kosher salt

Steps to Make It

  1. Gather the ingredients.

  2. In a medium-sized saucepan, add the milk and sprinkle the gelatin over it. Let bloom for several minutes.

  3. Turn heat to medium-low and whisk the milk/gelatin mixture gently until the gelatin begins to melt, about two minutes.

  4. Add the heavy cream, allulose syrup, cocoa powder, vanilla, and salt, and whisk for another two minutes until thoroughly combined.

  5. Pour the mixture into a refrigerator safe bowl and allow to cool for 1 to 2 minutes. Then, place a piece of plastic wrap on the top of the pudding so it can't form a skin, and refrigerate for two hours.

  6. Once firm, remove from the fridge and whisk again, then serve.

Tips

  • Make this pudding even more decadent by topping it with sugar-free whipped cream or layering it in a parfait with whipped cream and berries.
  • Easily double the recipe to fill a prebaked pie crust.

Recipe Variations

  • We liked allulose syrup for this recipe because it adds a shininess that looks closest to regular chocolate pudding. It also has no bitter aftertaste. If you don't have allulose syrup, you could use monk fruit syrup or any powdered or granular cup for cup keto sweetener.
  • If you'd like a deeper chocolate flavor and a thicker, heavier pudding, substitute 2 tablespoons of the cocoa powder for 2 tablespoons of finely chopped sugar-free chocolate.

Tips for Working with Gelatin

Gelatin can be a little tricky to work with if you haven't used it before. Giving it a few minutes to bloom is key. When you heat it, and lumps should dissolve completely. If you find that you have any lumps remaining that can't be incorporated into the pudding mixture, strain the pudding before it chills and firms up.

How to Store

Store any unused portions in the refrigerator in a tightly sealed container. To prevent a new pudding skin from forming, store with plastic wrap directly over the top. It should keep well for several days, and can easily be made a day or two in advance of usage. Whisk before serving to emulsify any uneven texture that has formed in storage.

Is sugar-free pudding ketogenic?

Sugar-free pudding is lower in carbs than regular store-bought pudding, but it isn't exactly keto. That's because it is thickened with cornstarch, which is a higher-carb ingredient. Packaged sugar-free puddings may be low carb, but they'll still be higher in carbs than a homemade version.