Creamy Casein 'Pudding' Bowl
A quick and easy high-protein casein pudding bowl, perfect as a satisfying pre-bed snack or healthy dessert, leveraging casein's slow-digesting properties for sustained nutrient release.
For 1 serving
In a small mixing bowl, combine the casein protein powder, Greek yogurt, preferred sweetener, and vanilla extract.
Begin stirring the mixture vigorously with a spoon or whisk. It will be very thick initially.
Gradually add the milk, starting with half the amount, and continue stirring. Add more milk, a tablespoon at a time, until the mixture transforms into a smooth, thick, and creamy pudding-like consistency. Avoid adding too much liquid at once.
Ensure there are no dry clumps of protein powder. If adding chia seeds, stir them in now and let the pudding sit for 1-2 minutes to allow them to absorb some liquid and thicken further.
Transfer the casein pudding to your serving bowl.
Top generously with fresh mixed berries. For an extra touch, you can add a sprinkle of granola, chopped nuts, or a drizzle of sugar-free syrup.
Serve immediately or chill in the refrigerator for 10-15 minutes for an even firmer texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Consistency Control: Achieve the perfect pudding consistency by adding milk slowly, a tablespoon at a time, until it's thick but still smooth. Too much liquid will make it runny.
- 2Flavor Boost: Experiment with different protein powder flavors (chocolate, strawberry) or add a pinch of cinnamon, cocoa powder, or a few drops of flavored extract (e.g., almond, peppermint) for variety.
- 3Overnight Prep: For a grab-and-go option, prepare the pudding the night before, cover, and refrigerate. The texture will firm up beautifully overnight.
- 4Clump-Free Mixing: Use a small whisk or the back of a spoon to press out any stubborn protein powder clumps against the side of the bowl for a perfectly smooth result.
Adapt it for your goals.
Chocolate Peanut Butter
Mix in 1 tbsp unsweetened cocoa powder and 1 tbsp powdered peanut butter (or 1 tsp natural peanut butter) with chocolate casein.
Tropical DelightTropical Delight
Top with diced mango, pineapple, and shredded coconut instead of berries.
Pumpkin SpicePumpkin Spice
Add 1-2 tbsp pumpkin puree and 1/2 tsp pumpkin pie spice, especially good with vanilla or unflavored casein.
Why this is on our healthy list.
Muscle Recovery & Growth
Casein protein provides a slow, sustained release of amino acids, essential for muscle repair and growth, especially beneficial during sleep.
High Satiety
The combination of protein from casein and Greek yogurt, along with fiber from berries, promotes fullness and reduces cravings, aiding in weight management.
Gut Health Support
Greek yogurt is rich in probiotics, beneficial bacteria that support a healthy gut microbiome, which is crucial for digestion and overall well-being.
Frequently asked questions
While you can, the texture will be different. Whey protein tends to be thinner and less pudding-like. Casein is specifically chosen for its thickening properties and slow digestion.
