To know me is to KNOW I have a serious sweet tooth. I just love a little somethin’ somethin’ after dinner or in the evening while I’m on the couch watching Netflix. 

But as a nutrition + hormone health coach, I’m always dreaming up ways to make treats more nutrient-dense, blood-sugar-friendly and less inflammatory, because I want to have a little indulgence without it wrecking my gut or hormone health. 

Enter in my latest creation, this protein peanut butter cup pudding, which was born out of my affinity for chocolate and peanut butter (aka the best flavor combo ever), creamy desserts (puddings and mousse for the win!) and trying to sneak more protein into my day for optimal hormone balance.

This dessert absolutely nails it in all of those areas, and is truly so creamy, delicious and satisfying I could (and have been) eating it most nights. It’s also such a great recipe to have on hand with Halloween and the holidays approaching.

TBH I’d rather have this mousse than a Reese’s peanut butter cup any day. You can snag the recipe, details and tips below!

WHY PROTEIN IS IMPORTANT FOR HORMONE BALANCE

Protein is one of three essential macronutrients, alongside carbohydrates and fat, and is an essential structural component of ALL hormones, which means you have to consume sufficient protein to make enough hormones to function properly.

It’s also used to make muscles, tendons, organs, skin, enzymes, neurotransmitters and various molecules that do everything from boost metabolic health, fertility and protection during pregnancy to proper immune and cognitive function as well as regulating your menstrual cycle and blood sugar. 

Bottomline, it’s a very well-researched non-negotiable when it comes to optimal hormone balance and health. 

WHY ADD PROTEIN TO DESSERT?

While every person’s needs will vary slightly based on activity levels, weight, age, sex and hormone health status, scientists now strongly advise increasing the RDA to no less than 1.2g/kg, with an optimal intake of 1.5 to 2.2 g/kg daily from high quality protein sources. 

This can average anywhere from 80g to 150g of protein per day, or about 20-30 grams of protein per meal, plus 20-30 grams with snacks. I’ve found that sneaking in extra protein via snacks, beverages, or in this case, dessert, is really helpful for me to hit my optimal protein intake (in a fun and delicious way no less!)

*I do not track, measure or count macros, calories or anything else with my meals, however I do have a handy little protein chart that helps me make sure I’m getting a good amount throughout the day. Plus I can just tell with how satiated I am and how I feel (energy, cravings, mood, etc.)

HORMONE HEALTHY PROTEIN PEANUT BUTTER CUP PUDDING INGREDIENTS

+ PROTEIN POWDER

Adding protein powder to this pudding is a great way to keep blood sugar steady and your hormones happy. Quality matters here, and I opt for protein powder that uses a chemical free extraction process, contains minimal ingredients, and is sourced from grass-fed cows or animals (for more bioavailable protein and nutrients). This is currently my go-to brand and I love this one for a clean, plant-based option. 

+ ORGANIC SILKEN TOFU

Using tofu as a base in this pudding lends a super creamy texture, not to mention a good amount of protein (10g per serving!) It also contains phytoestrogens, which are plant compounds that can be helpful to consume when estrogen is low, such as the beginning of your follicular phase, to support rising levels. Just make sure you’re opting for a non-GMO and organic option, as conventional crops are sprayed heavily with hormone-disruptive pesticides!

+ ORGANIC VALENCIA PEANUT BUTTER

As far as nut butters go, peanut butter is one of the most protein-rich, coming it at 8 grams per 2 tablespoons (I also happen to think it’s the tastiest). That being said, quality is paramount, as most conventional brands use inflammatory seed oils and refined sugar. I also always try to find organic peanut butter made from Valencia peanuts, which are grown above ground in dry climates, making them less susceptible to mold. 

+ DARK CHOCOLATE

The dark chocolate ganache adds an extra richness and depth to this pudding, giving it that “peanut butter cup” finish. It’s also rich in polyphenols and flavonoids that work to reduce oxidative stress and lower cortisol levels, as well as magnesium, a mineral which can help with cramping and PMS. It’s also been shown to boost production of serotonin, your feel-good neurotransmitter. I love this brand (use code LAUREN to save 15%), which uses very minimal, clean ingredients and tastes amazing!

HOW TO MAKE PROTEIN PEANUT BUTTER CUP PUDDING

Making this recipe is so simple! There are really only three steps:

1) Add all of the peanut butter pudding ingredients to a high speed blender and mix until creamy and smooth. Pour the filling into four 4-ounce glass jars, cover with lids and store in the fridge while you make the ganache.

2) Add the dark chocolate chips to a microwave safe bowl and heat in 30 second increments, stirring each time, until just melted, then let sit for a few minutes to cool. Make sure your coconut cream is at room temp, then slowly stir it into the melted chocolate until smooth. Remove the pudding jars from the fridge and top evenly with the ganache. 

3) Store in the fridge for a minimum of 1 hour to chill. Then remove and option to top with peanuts and flaky sea salt before enjoying. 

PROTEIN PEANUT BUTTER CUP PUDDING SWAPS

+ SWAP THE PEANUT BUTTER 

While I personally think peanut butter tastes the best in this recipe, it also works with creamy cashew or almond butter.

+ MAKE IT VEGAN

You can easily make this protein peanut butter cup pudding vegan by using a plant-based protein powder. 

+ SWAP THE COCONUT CREAM

If you can’t find coconut cream for the chocolate ganache, you can chill a can of full-fat coconut milk and scoop the solid that separates from the liquid. Or use 1 tablespoon coconut oil instead for a crunchy, dark chocolate shell, instead of a creamy ganache. 

PROTEIN PEANUT BUTTER CUP PUDDING TIPS

+ FOR CREAMY, PERFECT MICROWAVE GANACHE

Make sure to not to overheat your chocolate and let it cool slightly before stirring in the room temp coconut cream or milk, otherwise it can curdle. If for some reason it separates, try stirring in some cocoa powder or lightly warmed plant-based milk to even out the texture.

+ FOR CREAMY, PERFECT STOVETOP GANACHE

Alternatively, if you don’t have a microwave or prefer not to use one, you can melt your chocolate by adding it to a glass bowl placed over/within a small saucepan of simmering water (also known as a double boiler). Stir frequently until melted, then immediately remove from heat and let cool before adding in the room temp coconut cream.

+ FOR THE MOST PERFECT PUDDING TEXTURE

Make sure you’re using silken tofu, which gives it the ultra creamy texture and a super thick, creamy peanut butter, so it’s not too thin/runny. I also advise against using maple syrup or honey for this reason, instead using a more solid coconut sugar to sweeten. 

HOW TO STORE PROTEIN PEANUT BUTTER CUP PUDDING

I recommend using individual portion-sized 4 ounce glass jars with airtight lids (such as these) which will help your pudding stay fresh for 4-5 days in the fridge or 1-2 months in the freezer. 

MORE HIGH PROTEIN TREATS

+ PROTEIN CHIA PUDDING

+ THE BEST PUMPKIN PROTEIN COOKIE DOUGH BARS

+ GUT-HEALTHY BONE BROTH HOT CHOCOLATE

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Protein Peanut Butter Cup Pudding

DF

GF

VG

This protein peanut butter cup pudding tastes better than a Reese’s, contains 25g of protein per serving & is nutrient-dense + naturally DF, GF + refined-sugar-free.

PREP TIME:	TOTAL TIME:
00:00 Mins	01:10 Hours

• Author: Lauren Chambers

• Servings: 4

• Recipe Type: dessert, snack, sweet treat

• Cuisine: American

Ingredients

• 1 16-ounce package organic, non-GMO silken tofu
• 1/2 cup creamy organic Valencia peanut butter
• 1/2 cup coconut sugar
• 2 servings vanilla protein powder (you want about 40-50g protein total)
• 1 teaspoon pure vanilla extract
• 1/2 teaspoon sea salt
• 1 cup dark chocolate chips
• 1/2 cup coconut cream (or full-fat unsweetened coconut milk from a can)
• Optional flaky sea salt and peanuts for topping

Instructions

1. Add the tofu, peanut butter, coconut sugar, protein powder, vanilla extract and sea salt to a high speed blender and mix until creamy and smooth.
2. Pour the pudding mixture into four individual sized glass jars with lids. Cover and store in the fridge to chill while you make your ganache.
3. Add your chocolate chips to a microwave safe bowl and heat in 30 second increments, stirring after each time (you don’t want to overheat the chocolate!) Once melted enough to stir until smooth, let sit and cool slightly for a few minutes, then stir in your coconut cream (make sure the coconut cream is at room temp or else it will curdle). Remove your pudding from the fridge and pour the ganache evenly over each one. Place back in the fridge for at least one hour to chill.
4. Option to top with flaky sea salt and peanuts before serving.

Recipe Rated:

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