Creamy High-Protein Banana Pudding

Banana pudding has always felt like a forbidden dessert. It was the centerpiece of family gatherings, a giant bowl of creamy, sweet goodness that screamed “off-limits” when I first started my fitness journey. For years, I believed that losing weight meant saying goodbye to foods I loved. That was my all-or-nothing ADHD brain talking.

That mindset is a trap. It leads to restriction, then craving, then binging, and finally, guilt. It’s a cycle that kept me stuck for a long time. When I lost 65 pounds, it wasn’t because I cut out everything I enjoyed. It was because I learned how to rebuild my favorite foods to support my goals, not sabotage them.

This high-protein banana pudding is the perfect example of that philosophy. It took me a while to get it right. I wanted all the nostalgic flavor of the classic dessert but with a nutritional profile that would keep me full, crush my cravings, and help me build muscle. This recipe is the result of that mission.

It’s creamy, sweet, and packed with over 30 grams of protein per serving. It’s a game-changer for anyone, especially those of us with ADHD who need our food to be simple, satisfying, and aligned with our goals. This isn’t a “cheat meal.” It’s just a smarter way to eat.

Skip to My Flexibe Diet Recipe!

Why Banana Pudding Is Great For Fat Loss

When you see a recipe for banana pudding, “fat loss” is probably not the first thing that comes to mind. Traditional versions are loaded with sugar, condensed milk, and full-fat cream, making them a quick way to derail your progress. But this recipe flips the script entirely. We’re keeping the flavor and ditching the nutritional baggage.

The secret is protein. This recipe is built on a foundation of Greek yogurt, cottage cheese, and whey protein powder. Each serving delivers a massive protein punch, which is the most important macro for fat loss. Protein is incredibly satiating. It keeps you feeling full and satisfied for hours, which is your number one defense against random, impulsive snacking.

For the ADHD brain, managing hunger is everything. When you’re hungry, your executive functions take a nosedive. You’re more likely to make impulsive food choices and grab whatever is fast and easy, which is usually not something that aligns with your goals. By eating protein-rich meals and snacks like this banana pudding, you stabilize your energy and mood, making it easier to stick to your plan.

This recipe also embraces our core principle of flexible eating. Instead of banning desserts, we build smarter ones. Having a serving of this pudding feels like a genuine treat. It satisfies the dopamine-seeking part of our brain that craves sweet things, but it does so while fueling your body with quality nutrients. This prevents the “what the hell” effect, where one “bad” food choice makes you feel like you’ve ruined your day and might as well give up. This isn’t a cheat. It’s a strategy.

Finally, it’s incredibly simple to make. It requires no baking and minimal cleanup, which is a huge win on low-motivation days. It’s a practical, sustainable recipe that gives you the comfort of a classic dessert without the consequences.

Ingredients You’ll Need for Banana Pudding

We use simple, high-protein ingredients to recreate this classic dessert. No weird, hard-to-find items here. Everything should be available at your local grocery store. The goal is to make healthy eating accessible, not a chore.

The magic ingredient that gives this recipe its authentic banana pudding flavor is the sugar-free, fat-free banana cream instant pudding mix. Just a couple of tablespoons provide that classic taste and help the pudding set to the perfect consistency, all without adding a bunch of sugar and calories. It’s a fantastic shortcut that makes a huge difference.

Here’s the full list of what you will need:

• 2 ripe medium bananas, sliced
• 1 cup plain, non-fat Greek yogurt
• 1/2 cup low-fat cottage cheese
• 1 scoop (30g) vanilla or banana-flavored whey protein powder
• 2 tablespoons sugar-free, fat-free banana cream instant pudding mix
• 1 teaspoon vanilla extract
• 2-3 tablespoons unsweetened almond milk (or milk of choice, as needed for consistency)
• Optional: 1-2 teaspoons zero-calorie sweetener, to taste
• 4-6 high-protein or sugar-free vanilla wafer-style cookies, crushed

A quick note on a few key ingredients. Be sure to use ripe bananas. The riper they are, the more natural sweetness they provide, which means you may not need any extra sweetener. For the protein powder, choose a brand you genuinely enjoy the taste of. Since it’s a primary ingredient, its flavor will shine through. A chalky or artificial-tasting powder will ruin the final product. Lastly, using a good quality Greek yogurt will ensure your pudding base is thick and creamy, not watery.

How To Make Banana Pudding (Step-By-Step)

This recipe is designed to be as straightforward as possible. We want to minimize steps and potential frustrations, especially for those days when our ADHD brain has zero patience. All you really need is a blender and a couple of bowls or jars. Let’s get started.

Step 1: Blend The Pudding Base

In a blender or food processor, combine the Greek yogurt, cottage cheese, whey protein powder, sugar-free pudding mix, and vanilla extract. The goal here is to get the mixture perfectly smooth. Don’t be afraid to let it blend for a solid 30-60 seconds. This is especially important for breaking down the cottage cheese curds. A high-powered blender works best to achieve a silky, creamy texture with no graininess.

Step 2: Adjust The Consistency

Once blended, check the consistency. Depending on the thickness of your yogurt and protein powder, it might be too thick. If so, add one tablespoon of unsweetened almond milk and blend again. Repeat this process, adding one tablespoon at a time, until you reach a consistency you like. Be careful not to add too much at once, or you’ll end up with a smoothie instead of a pudding.

Step 3: Taste And Sweeten

Now is the time to taste it. The ripeness of your bananas and the sweetness of your protein powder will greatly affect the final taste. If it’s not sweet enough for you, add your optional zero-calorie sweetener and give it one last quick blend to incorporate it fully. It’s always better to start with less and add more if needed.

Step 4: Assemble The Layers

Grab two small jars or bowls. This is the fun part. Start by spooning a layer of the protein pudding into the bottom of each container. Follow that with a layer of sliced bananas, then a sprinkle of the crushed vanilla wafer cookies. There’s no need for perfection here. Just get the ingredients in there.

Step 5: Repeat The Layers

Continue layering the pudding, bananas, and crushed cookies until you’ve used up all your ingredients. I like to finish with a final layer of pudding and a last sprinkle of cookie crumbs on top for a nice presentation. Using clear glass jars is great for this because seeing the layers is visually satisfying.

Step 6: Chill The Pudding

This is a crucial step for the best results. Cover your containers and place them in the refrigerator for at least 30 minutes. This gives the pudding time to set completely and allows all the flavors to meld together. ADHD tip: set a timer on your phone the moment you put it in the fridge so you don’t forget about it.

Step 7: Serve And Enjoy

After it has chilled, your high-protein banana pudding is ready to eat. Serve it cold and enjoy a delicious dessert that is actually helping you reach your goals.

How To Serve Banana Pudding (ADHD-Friendly)

How you serve and incorporate this banana pudding into your routine can make a huge difference, especially when you’re managing ADHD. We need systems that reduce friction and make good choices the easiest choices. This recipe is perfect for that.

My number one tip is to use this recipe for meal prep. Don’t just make one serving. Make a double or triple batch at the beginning of the week. Portion it out into individual glass jars with lids. Now, you have a healthy, high-protein dessert or snack ready to go at a moment’s notice. This completely eliminates decision fatigue.

When a sugar craving hits late at night, you don’t have to debate with yourself or rummage through the pantry. You can just grab a pre-portioned jar of banana pudding. You’ve already made the good decision for your future self. This is how we work with our brains, not against them.

Here are a few ways to fit it into your day:

• As a Post-Workout Snack: The combination of protein and carbohydrates from the banana makes this an excellent option for refueling after a workout. It helps with muscle repair and replenishes your energy stores.
• As a Planned Evening Dessert: Instead of leaving dessert to chance, plan to have a serving of this pudding. Scheduling a treat helps prevent the feeling of deprivation that can lead to binging on less healthy options.
• As a Mid-Afternoon Pick-Me-Up: If you struggle with the classic afternoon slump, the protein in this pudding can provide sustained energy to help you power through the rest of your day without a crash.

By preparing it ahead of time and having a clear plan for when you’ll eat it, you turn this delicious recipe into a powerful tool for consistency. It’s a simple system that supports both your fitness goals and your executive function challenges.

How To Store, Reheat, and Reuse Banana Pudding

Proper storage is key to making this recipe a convenient part of your routine. Since it’s a chilled dessert, there’s no reheating involved, which keeps things simple. The goal is to make it last so you can enjoy it for a few days without any extra work.

The best way to store this banana pudding is in an airtight container in the refrigerator. I highly recommend portioning it into individual glass jars or containers with secure lids right after you make it. This keeps it fresh and makes it an easy grab-and-go option.

Here are the essential storage guidelines:

• Refrigeration is a must. Store the banana pudding in the fridge immediately after preparing it. It will stay fresh for up to 3-4 days.
• Expect some browning. The sliced bananas will naturally start to brown a bit due to oxidation. This is perfectly normal and doesn’t affect the taste or safety of the pudding. If it bothers you, you can gently squeeze a tiny bit of lemon juice on the banana slices before layering to slow down the process.
• Do not freeze this pudding. The texture will not hold up well to freezing and thawing. The Greek yogurt and cottage cheese base can become watery and grainy once defrosted, so it’s best enjoyed fresh from the refrigerator.

As for reusing, the primary way is to simply enjoy it as is for a few days. If you find yourself on the last day of its freshness and want to switch things up, you can try this trick. Scoop the remaining pudding into a blender, add a splash more almond milk and a handful of ice, and blend it into a delicious, creamy banana pudding protein smoothie. It’s a great way to use up the last little bit and prevent food waste.

Easy Swaps & Variations for Banana Pudding

One of the best things about this recipe is its flexibility. You can easily adjust it to fit your dietary needs, preferences, or simply what you have on hand. Our goal is always consistency over perfection, and that means having a recipe that can adapt to real life.

Maybe you ran out of Greek yogurt or need a dairy-free option. No problem. A flexible recipe is a sustainable recipe. It removes the excuse of not having the “perfect” ingredient, which can sometimes be enough to derail our plans when we’re low on motivation.

Here are some simple and effective swaps you can make:

• For a Dairy-Free Version: Swap the Greek yogurt for a dairy-free yogurt like coconut or almond-based yogurt. Replace the cottage cheese with silken tofu, which blends up incredibly smooth and creamy. You will also need to use a plant-based protein powder.
• Protein Powder Options: If you don’t have vanilla or banana-flavored whey, you can use an unflavored protein powder and add a bit more vanilla extract and sweetener. A casein protein powder will also work and result in an even thicker, more mousse-like pudding.
• Different Cookies: Don’t have vanilla wafers? You can crush up graham crackers, shortbread cookies, or even a high-protein cookie for a different flavor and texture. For a grain-free option, use crushed nuts or granola for that crunchy layer.
• Sweetener Alternatives: If you’re not concerned about keeping the recipe sugar-free, you can use a teaspoon or two of maple syrup or honey instead of a zero-calorie sweetener. Just remember to account for the extra calories and macros.

Feel free to experiment with these variations to make the recipe your own. The key is to maintain the high-protein base to keep it filling and aligned with your fitness goals. A recipe you can easily modify is one you’ll come back to again and again.

FAQs About Banana Pudding For Weight Loss

Here are some straightforward answers to the most common questions I receive about this banana pudding recipe.

Can I make this protein banana pudding without protein powder?

Yes, you absolutely can make this recipe without protein powder. If you choose to omit it, the recipe will still work, but the final nutritional profile will be different. The protein content will be significantly lower, and the pudding may be a bit less thick and creamy. Protein powder not only adds protein but also acts as a thickener.

To compensate, I recommend replacing the scoop of protein powder with an additional 1/2 cup of plain, non-fat Greek yogurt. This will help maintain a thick consistency and will still provide a decent amount of protein. You may also need to add a little more sweetener, as many protein powders are sweetened. The result will be a delicious, healthier-than-traditional banana pudding, though it won’t be as optimized for hitting high protein targets.

Is this banana pudding recipe good for meal prep?

This banana pudding recipe is fantastic for meal prep. In fact, I designed it with that in mind. Prepping healthy snacks and desserts is a critical strategy for managing ADHD and staying consistent with a fitness plan. By making a batch ahead of time, you create a system that makes the healthy choice the easy choice when you’re tired or experiencing cravings.

Simply double or triple the ingredients and portion the finished pudding into individual airtight containers or mason jars. It will stay fresh in the refrigerator for up to four days. The flavors actually get even better after a day as they have more time to meld together. The only minor change you’ll notice is that the bananas may brown slightly, but this is purely cosmetic and doesn’t affect the taste.

Why does this banana pudding recipe use cottage cheese?

I know cottage cheese in a dessert might sound strange to some people, but trust me on this one. Cottage cheese is a nutritional powerhouse and a secret weapon for high-protein recipes. It’s packed with casein protein, which is a slow-digesting protein that helps you feel full for a very long time. This is a huge benefit for hunger management and craving control.

When you blend cottage cheese in a high-powered blender with the other ingredients, it becomes completely smooth and undetectable. It adds an incredible creaminess and richness to the pudding base without adding a lot of fat. It’s an easy, cost-effective way to boost the protein content of the recipe significantly while also improving the texture. Don’t skip it unless you absolutely have to.

What are the best sugar-free vanilla wafers for this banana pudding?

Finding good sugar-free or high-protein vanilla wafers can make a big difference in the final product. The classic vanilla wafer crunch is a signature part of banana pudding. Fortunately, there are more options available now than ever before. Brands like HighKey or Catalina Crunch sometimes offer keto-friendly or high-protein cookie options that work well. Look in the “health food” or “gluten-free” aisle of your grocery store.

If you can’t find a specific brand, don’t let it stop you. You can easily use any lower-sugar vanilla cookie or even a crunchy protein bar crumbled up. I’ve used Quest protein cookies or Lenny & Larry’s cookies in a pinch. The goal is to get that crunchy texture, so feel free to get creative. Even a simple graham cracker can work well as a substitute.

Can I make this banana pudding recipe without a blender?

You can make this recipe without a blender, but it will require more effort, and the texture will be different. The primary role of the blender is to make the cottage cheese completely smooth. If you don’t have a blender, your best bet is to use an immersion blender, which can also do a great job of smoothing out the base.

If you only have a bowl and a whisk, I would recommend substituting the cottage cheese with an equal amount of extra Greek yogurt. Without a blender, you won’t be able to break down the cottage cheese curds, and the texture won’t be pleasant. By using all Greek yogurt, you can whisk all the base ingredients together until they are well combined. The final pudding will be a bit thinner, but it will still be delicious and high in protein.

Try These High-Protein Recipes Next

If you enjoyed this simple and satisfying recipe, here are a few others you should try next.

• High-Protein Banana Bread: This recipe transforms another classic comfort food into a muscle-building, macro-friendly breakfast or snack.
• The Easiest High-Protein Cheesecake: A ridiculously simple and creamy cheesecake that is packed with protein and perfect for satisfying dessert cravings.
• Easy Banana Pudding From Scratch: For a more traditional take, this recipe from This Gal Cooks is a fantastic, classic version that shows you how to make the custard from scratch.

Building a collection of reliable, go-to recipes is one of the best ways to stay consistent on your fitness journey.