Protein Pudding or Sludge

2 Bowls250 cals

The easiest and best Protein Pudding or Sludge recipe is here! This healthy homemade pudding is absolutely delicious, takes just a few minutes to make with cottage cheese, and has an endless amount of variations.

You can make this one right in a mixing bowl but to get it “smooth” I suggest you use a blender or food processor. If you don’t have either, here’s a link to the food processor I’ve been using and recommend.

Add into whatever you’re using 1 cup of fat free cottage cheese, 1 serving of a sugar free fat free instant pudding, 1 tablespoon of nut butter, around 1 packet of your choice sweetener, 2 scoops of a protein powder, and 2-4 ounces of a fat free milk or unsweetened milk substitute.

Mix and match your flavors for endless protein pudding or sludge variations! White chocolate pudding with banana protein powder, pistachio pudding with chocolate protein powder, cheesecake pudding with pumpkin protein powder, and so on.

The amount of milk or milk substitute that you use will depend on how thick or thin you want your pudding. Start out on the lower end (2 ounces) and add more to thin it out as needed.

You could also thicken it up by using 1/4 teaspoon of xanthan gum!

Protein Pudding or Sludge

Mix, process, or blend everything together until your mix is smooth.

As your ingredients are mixing you may need to shake your blender/food processor around a bit or scrape down the sides to insure that everything gets incorporated.

Don’t like cottage cheese? Don’t worry, you can’t taste it at all and it adds casein protein to the recipe! Casein protein is slow digesting which will help keep you feeling full for longer.

Pour your protein pudding or sludge into your favorite bowl, optionally top it, and put it into the fridge for a bit to thicken up even more! I topped mine with a little whipped cream and some fresh banana slices today.

Some of my other favorite ways to make or eat this?

Other Variations

  • Fresh fruit mixed in
  • Chocolate/peanut butter chips
  • Crushed up nuts
  • Sprinkles
  • Topped with a flavored Greek yogurt
  • Dipping in rice cakes

Let us know some of the creative, healthy, and delicious ways to make this in the comments below.

Pro tip? Use this recipe as a topping on some of our Protein Japanese Pancakes!

Protein Pudding Recipe

Protein Pudding or Sludge

Healthy homemade pudding in minutes! This Protein Pudding or Sludge recipe is easy to make and made with just a few simples ingredients.
5 from 4 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Dessert
Cuisine: American
Keyword: healthy pudding, protein pudding, protein sludge
Servings: 2 Bowls
Calories: 250kcal
Cost: $1.10

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


  • 1 Cup Cottage Cheese - Fat Free
  • 1 Serving Instant Pudding - Sugar Free Fat Free (Your choice of flavor)
  • 1 Tablespoon Peanut Butter
  • 1 Packet Sweetener
  • 2 Scoops Protein Powder - Your choice flavor
  • 2-4 Ounces Milk Substitute - or Milk


  • Mix all of your ingredients together in a bowl, blender, or food processor until smooth
  • Use more or less Milk depending on the consistency you’re going for
  • Add on your favorite topping(s)



Calories in the WHOLE recipe:
  • Calories: 500
  • Fat: 8g
  • Saturated Fat: 2g
  • Sodium: 1800mg
  • Carbs: 29g
  • Fiber: 1g
  • Sugar: 14g
  • Protein: 78g


Calories: 250kcal | Carbohydrates: 14.5g | Protein: 39g | Fat: 4g | Saturated Fat: 1g | Sodium: 900mg | Fiber: 0.5g | Sugar: 7g


  1. Cayce on January 26, 2023 at 9:32 am

    How many grams is the scoop of protein powder?

    • Derek Howes on February 10, 2023 at 1:15 pm

      You can always check the metric conversions by selecting “Metric” within the recipe card. A scoop of protein powder here is 30g. Hope this helps Cayce!

  2. Brian on May 19, 2014 at 12:00 am

    Will this stiffen up a little in left in the fridge for a little?

Leave a Comment

Recipe Rating

Meal Prep

Read these