Custard Apple Protein Bowl
A creamy, thick smoothie bowl made with the delicate natural sweetness of custard apple and a boost of protein. This tropical fruit bowl is lusciously smooth with a hint of cardamom, topped with crunchy nuts and seeds for a satisfying breakfast or post-workout meal.
For 2 servings
- prep
Prep the custard apple.
1.Cut open the custard apples and scoop out the creamy white pulp into a bowl.2.Carefully pick out and discard all the black seeds.TIPUse a strainer to separate pulp from seeds if the fruit is very soft — gently push the pulp through with a spoon. - mix
Blend the smoothie base.
1.Add the custard apple pulp to the blender.2.Scoop in the chilled yogurt and add the protein powder.3.Drizzle in the honey and add a pinch of ground cardamom.4.Drop in the ice cubes and blend until completely smooth and creamy.TIPFor a thicker bowl, use frozen yogurt cubes or add fewer ice cubes. - assemble
Assemble the bowls.
1.Pour the blended smoothie into two serving bowls.2.Sprinkle sliced almonds, pumpkin seeds, and chia seeds in neat rows or clusters over the top. - serve
Serve immediately with a spoon.
The bowl should be thick enough to hold the toppings. Enjoy right away while chilled and creamy.
TIPAdd a final pinch of ground cardamom on top just before serving for an aromatic finish.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose custard apples that yield slightly to gentle pressure for the sweetest, creamiest pulp.
- 2If you don't have chilled yogurt, pop regular yogurt in the freezer for 10 minutes before blending.
- 3For a dairy-free version, swap the yogurt for an equal amount of thick coconut or almond yogurt.
- 4To avoid a watery smoothie, blend the custard apple pulp alone first, then add remaining ingredients.
- 5Make ahead: prep the pulp and freeze it in portions for up to 1 month; thaw before blending.
- 6For extra thickness, use frozen banana chunks in place of one ice cube.
- 7A strainer is your friend: push very ripe custard apple through it to easily remove all seeds and fibers.
Adapt it for your goals.
Vegan
Replace yogurt with thick coconut yogurt and honey with maple syrup. The coconut adds a tropical layer that complements the custard apple beautifully.
high proteinHigh-protein
Double the protein powder or swap for a scoop of unflavoured pea protein, and top with hemp seeds for an extra 10g protein boost.
low calorieLow-calorie
Skip the honey and use a few drops of stevia or monk fruit sweetener; replace almonds with more pumpkin seeds to reduce calories while retaining crunch.
cardamom roseCardamom-rose
Add 1 tsp of rose water along with the cardamom, and garnish with dried rose petals — a fragrant, Indian-inspired twist.
Why this is on our healthy list.
Rich in Vitamin C
Custard apple provides a solid dose of immune-supporting vitamin C, with additional antioxidants from the spices and seeds.
High in Plant Protein
Between the protein powder, yogurt, and seeds, this bowl delivers a substantial protein hit ideal for muscle repair.
Gut-Friendly Probiotics
Yogurt adds live cultures that support digestive health, while chia seeds supply prebiotic fibre to feed good bacteria.
Heart-Healthy Fats
Almonds and pumpkin seeds are rich in monounsaturated fats and magnesium, both linked to better heart health.
Natural Energy Boost
The combination of natural sugars from custard apple and sustained-release energy from protein and seeds makes this a perfect pre- or post-workout meal.
Frequently asked questions
Not recommended — unripe custard apples are astringent and lack sweetness. Let them ripen at room temperature for 2-3 days until the skin darkens and softens.
