Protein Fluff Pudding | 4 Ingredient Low-Carb Dessert

Protein Fluff Pudding | 4 Ingredient Low-Carb Dessert

If you haven’t heard of protein fluff yet, it’s a unique dessert that’s been making its way around the fitness community for years. Made up of just protein powder and soda or milk, and whisked up to a monstrous volume to keep you full for hours!

This recipe makes our biggest and best protein fluff pudding yet and is absolutely perfect for when you’re trying to cut your body fat.

protein fluff

Makes: 2-3 puddings


  • 75g frozen berries
  • 1 scoop (25g) Micellar Casein Protein (use your favourite flavour. Other protein powders will work too but casein is best!)
  • 5g Xanthan Gum (not essential if you haven’t got any, but this ingredient will make your fluff creamier)
  • 280ml diet cream soda (or your favourite carbonated drink)

Try adding your favourite fruits and toppings to this protein fluff recipe!


1. Place the berries into a microwave safe bowl and microwave for 30-45 seconds until they begin to release a little juice. Place into the fridge or freezer (but don’t allow it to freeze) to cool down while you make the fluff.

2. In a large mixing bowl, combine casein and xanthan gum.

3. Add one third of the diet cream soda and mix for 2-3 minutes using an electric whisk.

4. Gradually pour in the remaining soda whilst whisking. Whisk for around 10 minutes in total and watch your fluff quadruple in size.

5. Layer the protein fluff with your berry mixture and consume straight away!

Give me more low-carb recipes!


Calories: 157       Protein: 10g        Fat: 5g       Carbs: 2g

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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