Nutritional Benefits of Key Ingredients

This recipe is packed with wholesome ingredients that nourish your body:

• 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.
• Eggs: A complete protein source, eggs provide essential amino acids, choline for brain health, and healthy fats.
• Dark Chocolate (85%+ cocoa): Packed with antioxidants like polyphenols, dark chocolate supports heart health and adds a rich, sugar-free flavor.
• Erythritol: A low-glycemic sweetener with zero calories, erythritol is keto-friendly and doesn’t spike blood sugar.
• Optional Cottage Cheese: Adds creaminess and extra protein, enhancing satiety and texture.

By avoiding sugar, flour, and nuts, this pudding is light, easy to digest, and suitable for various dietary needs, including gluten-free and nut-free diets.

 

 

 

 

Instructions

• Place peeled and chopped pumpkin (about 500–600 g raw) in a pot with the juice of half a lemon, a cinnamon stick, and a little water, just enough to cover the bottom. Simmer gently for about 20–25 minutes until soft.
• Add the cooked pumpkin to a blender along with the eggs, coconut flour, protein powder, vanilla extract, erythritol, and ricotta cheese (or Greek yogurt). Blend until smooth. If the mixture is too thick, add a bit of the pumpkin cooking liquid to achieve a creamy consistency that moves easily in the blender.
• Grease small glass or microwave-safe dishes with a little butter and divide the mixture evenly.
• In a microwave-safe bowl, melt 2 oz of dark chocolate with 1 tsp of water for 30 seconds at 600W. Stir and add ½ tsp erythritol or monkfruit and ½ tsp butter. Mix well until smooth and glossy.
• Pour the melted chocolate sauce over the pumpkin mixture and create a marbled effect by swirling with a toothpick or skewer.
• Microwave at 600W for 4 minutes. It’s best to start with 2 minutes, pause for 30 seconds, then cook for another 2 minutes. If the pudding still looks liquid in the center, add 1–2 more minutes depending on your microwave’s power. Avoid using high power; cooking longer at medium power ensures even cooking and prevents burning on the edges.
• Let the pudding cool at room temperature, then refrigerate for at least 3 hours before serving. The longer it rests, the better the texture will be.

 

Notes

• If your pumpkin is already cooked, the recipe will take about 10 minutes to prepare; otherwise, plan for around 30 minutes total.
• The dairy ingredient can be ricotta, cottage cheese, or Greek yogurt, but keep the same quantity to maintain the right protein balance.
• Microwave cooking can vary; using medium power and adjusting the time gradually ensures the pudding cooks evenly.
• The final texture is soft and creamy, not firm, it’s a pudding, not a cake.

 

Serving Suggestions

• 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.

 

 

 

 

This Sugar-Free Pumpkin Chocolate Pudding is a quick, healthy, and delicious way to enjoy a dessert that aligns with your nutrition goals. With its protein-rich, low-carb profile and antioxidant-packed ingredients, it’s perfect for breakfast, snacks, or desserts. Ready in just 4 minutes in the microwave, this recipe is a lifesaver for busy days and a delightful treat for the whole family.

Try it this weekend and discover how easy it is to indulge without guilt. I’d love to hear your thoughts in the comments.

 

Other pumpkin recipes that you will love:

• • Halloween Pumpkin Cake
  • Sugar-free Pumpkin Pudding
  • Pumpkin Bites with Blue Cheese
  • Sugar-free Pumpkin Truffles