Guilt-free Vanilla Custard

This week I am sharing a recipe that will require a small amount of kitchen know how – this rich dessert is well worth the effort and a great way to increase your protein intake while achieving the look and taste of a delicious dessert found in a top restaurant.

Feel free to add this recipe to your arsenal of clean eats – you’ll be glad you did!

High Protein Custard Cups – Serves 8

What You’ll Need:

1 small box fat-free, sugar-free instant vanilla pudding mix
½ cup low fat cream cheese
4 scoops Lean Pro 8, (vanilla or strawberry work well)
2 cups Skim milk
2 large, low fat whole wheat wraps or tortillas
½ Tbs. Splenda
½ Tbs. Cinnamon
1 non stick muffin pan (large enough for 12 muffins)

The Process –

Baked Custard Cups
1. Preheat the oven to 350 degrees.
2. In a small bowl, mix the splenda and cinnamon together and set aside.
3. Drizzle a small amount of water over each wrap.  Use enough to dampen it, but not soak it.
4. Sprinkle the cinnamon & splenda mixture onto each wrap.
5. To make the wraps more pliable and to prevent tearing, place them in the microwave for 10 seconds.  Then, cut each wrap into quarters and place into the muffin pan molds to form the cups.
6. Place the wraps in the preheated oven for 10 minutes.
7. Let the baked cups cool inside the tins until you’re ready to use them.

1. In a large glass bowl combine the first four ingredients.  Using the whisk attachment of your immersion stick blender, whisk until smooth and no visible lumps of powder can be seen.  You can hand whisk also, but it will take a few minutes longer.  Be sure to scrape the sides of the bowl to ensure all the powder has been blended together.
2. Place plastic wrap securely over the bowl and put the custard in the refrigerator for 1 hour.  It is important to make sure the custard is very cold – place in the back of the refrigerator, as this is usually the coldest place.  (Even though instant pudding was used in the recipe, adding protein powder and cream cheese extends the time needed for the custard mixture to solidify and emphasizes the need to be kept very cold.  If the custard gets too warm, it will melt.)

Plating –

1. Scoop 1/3 cup of the custard into each baked cup.  Don’t worry if the cup is over-filled, you can always scoop up the extra with your spoon!
2. For a more dramatic effect, lightly drizzle a taste of chocolate syrup over the filled custard cup.  For a nice finishing touch, you can toss in a couple of raspberries or blueberries on top to complete the dish.


Eating –
1. You’ll know what to do!


Nutrition Facts –

Per 1 baked cup & 1/3 cup custard

205 Calories

18g Protein
12g Carbohydrates
7g Fat

This is a great go-to dessert to use for any occasion – give it a try and enjoy.

Johnathan Zamora
The Fit Chef

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One Response for Guilt-free Vanilla Custard

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