Sugar-Free Pumpkin Chocolate Pudding

Sugar-Free Pumpkin Chocolate Pudding: A Healthy, Protein-Packed Dessert

• Low-Carb and Keto-Friendly: Made without flour or sugar, it’s perfect for low-carb or ketogenic diets.
• Protein-Rich: Eggs and optional cottage cheese provide protein to keep you satisfied.
• Quick and Easy: Cooks in just 4 minutes in the microwave, ideal for busy schedules.
• Nutrient-Dense: Pumpkin delivers vitamins, fiber, and antioxidants, while dark chocolate adds heart-healthy compounds.
• Versatile: Enjoy as a dessert, breakfast, or snack, with customizable toppings like nuts or coconut.

1. Pumpkin: Rich in beta-carotene, a precursor to vitamin A, pumpkin supports eye health, immunity, and skin health. It’s also high in fiber, promoting digestion, and low in calories, making it a filling, nutrient-dense base.
2. Eggs: A complete protein source, eggs provide essential amino acids, choline for brain health, and healthy fats.
3. Dark Chocolate (85%+ cocoa): Packed with antioxidants like polyphenols, dark chocolate supports heart health and adds a rich, sugar-free flavor.
4. Erythritol: A low-glycemic sweetener with zero calories, erythritol is keto-friendly and doesn’t spike blood sugar.
5. Optional Cottage Cheese: Adds creaminess and extra protein, enhancing satiety and texture.

• 1 cup pumpkin puree (fresh or canned, unsweetened)
• 2 large eggs
• 1/4 cup dark chocolate (85%+ cocoa), chopped or in sugar-free chips
• 1 tablespoon erythritol (or stevia, monk fruit, or coconut sugar for low-GI sweetness)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon (optional, for warmth)
• Pinch of sea salt
• Optional: 1/4 cup cottage cheese for extra creaminess and protein
• Optional toppings: Shredded coconut, spiced nuts, or fresh berries

Perfect for healthy desserts or snacks!

1. Prepare the Mixture:
   • In a microwave-safe bowl, whisk together pumpkin puree, eggs, erythritol, vanilla extract, cinnamon, and sea salt until smooth.
   • If using cottage cheese, blend it into the mixture for a creamier texture.
   • Fold in dark chocolate pieces, reserving a few for topping if desired.
2. Microwave:
   • Divide the mixture into 4 microwave-safe ramekins or mugs (about 1/2 cup each).
   • Microwave on high for 3–4 minutes, checking at 3 minutes to avoid overcooking. The pudding should be set but slightly jiggly in the center.
   • Let cool for 5 minutes to set further.
3. Optional Oven Method:
   • Preheat the oven to 180°C (350°F).
   • Place ramekins in a baking dish with 1 inch of hot water (water bath). Bake for 20–25 minutes until set.
4. Add Toppings:
   • Sprinkle with shredded coconut, spiced nuts, or fresh berries for extra flavor and texture.
5. Store:
   • Refrigerate in airtight containers for 4–5 days.
   • Serve cold or gently reheat in the microwave for 20–30 seconds.
   • Freeze for up to 2 months; thaw in the fridge before serving.

• Breakfast: Pair with coffee and a handful of almonds for a protein-packed start.
• Snack: Enjoy a chilled pudding as a mid-afternoon pick-me-up.
• Dessert: Top with sugar-free whipped cream or a drizzle of melted dark chocolate for a decadent treat.
• Kids’ Treat: Serve with berries for a fun, healthy dessert kids will love.

Prep a batch for breakfasts or snacks; it keeps in the fridge for 4–5 days or freezes for up to 2 months.

Customization Options

• Dairy-Free: Skip cottage cheese and use coconut milk or almond milk for a plant-based version.
• Chocolate Variations: Swap dark chocolate for cocoa powder (2 tablespoons, unsweetened) or white chocolate for a different flavor.
• Spice It Up: Add nutmeg, ginger, or pumpkin pie spice for a cozy, fall-inspired taste.
• Sweetener Choices: Use stevia, monk fruit, or coconut sugar based on your preferences.
• Berry Boost: Replace blueberries with raspberries or strawberries for variety.

• Beta-Carotene: Supports eye health, immunity, and vibrant skin.
• Fiber: Promotes digestion and keeps you full longer.
• Low-Calorie: Ideal for weight management without sacrificing flavor.
• Vitamins and Minerals: High in vitamins A, C, and potassium for overall wellness.

• Quick and Easy: Ready in 4 minutes with minimal ingredients.
• Meal Prep Friendly: Make a batch for breakfasts or snacks all week.
• Guilt-Free: Sugar-free, flour-free, and nut-free for a light, digestible treat.
• Versatile: Perfect for keto, gluten-free, or low-calorie diets.
• Family-Friendly: A healthy dessert kids and adults will enjoy.