Pumpkin Protein Crustard
Our first pumpkin recipe of the season is here! That recipe? A Pumpkin Protein Custard that you can prep in minutes with super common ingredients. It’s delicious, filling, cheap to make, and packed with over 40g protein per serving. Did I mention that you don’t need protein powder to make it?
Start this one by adding into a mixing bowl 3 large whole eggs, 3/4 cup of your choice Greek yogurt, 1 can of pumpkin, 2 teaspoons of vanilla extract, 3 tablespoons of a sugar free syrup, 2 teaspoons of pumpkin pie spice, 2 optional scoops of protein powder, 1/4 teaspoon of salt, and 1-2 tablespoons of some optional sweetener.
I usually only use a sweetener if my other ingredients (Greek yogurt/protein powder) aren’t sweet enough. The amount you use will also depend on the sweetener you’re using.
You can also opt out of using protein powder. Yes, your macros will change (88g vs 40g protein) but they’re still great overall.
Mix those ingredients together until smooth. I like using a hand mixer to speed this step up.
You can also easily change up the flavor of your pumpkin protein custard recipe by mixing and matching your Greek yogurt and protein powder flavors. Some of my favorite combinations?
- Pumpkin Greek Yogurt + Vanilla Protein Powder
- Salted Caramel Greek Yogurt + Vanilla Protein Powder
- Honey Greek Yogurt + Chocolate Protein Powder
Let us know below if you try any combinations that turn out great!
If you don’t have access to a pumpkin pie spice, here is a quick homemade recipe for one…
Pumpkin Pie Spice
*Double or triple this recipe as needed and store whatever you have leftover for next time!
- 1 1/2 Tablespoons Ground Cinnamon
- 1 Teaspoon Ground Ginger & Nutmeg
- 1/2 Teaspoon Ground Allspice & Cloves
From here, take out whatever you’re going to bake it in and if it’s not non-stick, hit it with cooking spray. I like making 2 individual servings with these 1 1/2 cup dishes you see here.
Optionally top them with whatever you want like some nuts or chocolate chips and put them into the oven on 350F/176C for around 50-55 minutes.
Remember that your baking time will change depending on what you’re baking it in. If you’re making a bunch of small servings, they may only take 30 minutes. If you’re making one big one that’s thick, it might take over an hour.
These are my “baselines” so make sure to keep an eye on your custard until you know how long each dish will take!
Protein Custard Cooking Times
- 1 1/2 Cup Dishes: 50-55 Minutes
- 1/2 Cup Dishes: 25-30 Minutes
- 6” Pie Dish: 60-65 Minutes
Pro tip? I’ll usually throw it in the fridge for a bit prior to eating it and top it with a sugar free whipped topping! In my opinion, the pumpkin protein custard tastes way better once it fully cools.
You could also top this with one of our Protein Frosting recipes!
Pumpkin Protein Custard
What We Used
- Oven
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Ingredients
- 3 Large Whole Eggs
- ¾ Cup Greek Yogurt - Your Choice Flavor (I like Pumpkin or Vanilla)
- 1 Can Pumpkin Puree - 15 Ounces
- 2 Teaspoons Vanilla Extract
- 3 Tablespoons Syrup - Sugar Free
- 2 Teaspoons Pumpkin Pie Spice
- 2 Scoops Protein Powder - Your Choice Flavor (I like Vanilla)
- ¼ Teaspoon Salt
- 1-2 Tablespoons Sweetener - *Optional
Instructions
- Add all of your ingredients into a large mixing bowl
- Mix everything together until smooth
- If it's not non-stick, coat whatever you're baking it in with cooking spray (I used 2 1 1/2 cup dishes)
- Pour in your mix/evenly distribute if you're making smaller servings
- Bake it on 350F/176C for around 50-55 minutes for the 1 1/2 cup dishes
- One big dish? Add more time. Smaller dishes? Use less time.
- Remove it/them and let it cool (I like to put it into the fridge to fully cool)
Video
Notes
- Calories: 710
- Fat: 18g
- Saturated Fat: 6g
- Sodium: 670mg
- Carbs: 49g
- Fiber: 11g
- Sugar: 16g
- Protein: 88g
- Calories: 355
- Fat: 9g
- Saturated Fat: 3g
- Sodium: 335mg
- Carbs: 24.5g
- Fiber: 5.5g
- Sugar: 8g
- Protein: 44g
- Calories: 483
- Fat: 15g
- Saturated Fat: 4.5g
- Sodium: 560mg
- Carbs: 47g
- Fiber: 10.5g
- Sugar: 14g
- Protein: 40g
Nutrition
11 Comments
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Taste and consistency of pumpkin pie. Fabulous! Does the cooked product freeze well?
I’d think you’d be fine with freezing it!
So delicious! Easy and quick to make. Very filling. It was dessert one night (with whipped cream) and breakfast the next (with Greek yogourt).
So glad you liked it Maggie!
I tried this recipe it was so good. I added some chocolate chips and let them melt in last 5 mins of baking. Topped with whipped cream and some crushed Gramh crackers
I recommend doing half the recipe if you only have small ramkin bowls. I was able to do 2 bowls with one serving.
I could only eat half a serving before feeling really full since this is high volume and really filling.
This is SO good. I am a huge fan of your Pumpkin Protein Pudding and this recipe – totally ups the game! I am pump(kin)ed to make it again!
Q: If one has no oven – can this be made in a Microwave; BTW; the recipes I’ve seen so far look awesome!
It’s not the same but we do have a new Microwave Pumpkin Pie recipe that you might like!
Would liquid allulose work?
As a sweetener? Sure!
Way better than expected. Somewhere in-between a pie/pudding. Might consider adding a quick crushed up nut crust into the bottom of it next time for more texture. Thank you!