Tuesday, July 26, 2011

Chelle's Protein Pretzel-Pudding Bites

Being on competition diet, or any strict diet, doesn't have to mean no treats. My own diet has gone through several phases, each tighter than the last (a bit of the "this is the preliminary phase to the sucky phase which proceeds the really sucky phase, which is the warm up for the really, really sucky phase"... sorry, a little Euro Training applied to the diet, lol!). These awesome little bites fit in just fine to every phase except my current carb-depleting phase... however... the pudding fits in EVERY phase! And it's fabulous! If you don't have room in your diet for the pretzel shells, save the recipe for later, but try the pudding (go ahead, lick the bowl). And see my notes at the end for my Protein Ice Cream recipe!! 
As always, let me know what you think!

Chelle's Protein Pretzel-Pudding Bites
Recipe by Chelle Stafford

Pretzel Shells

1 cup Annie's Organic Pretzel Bunnies,
pulsed into small pieces/flour (I used a mini food processor, a little $10 deal from WalMart). It will look powdery with little chunks of pretzel.

1 egg white

1 scoop chocolate protein powder (my scoop = 1/3 cup)

enough water to moisten the mix

  • Preheat oven to 350
  • Spray mini muffin tin w/ coconut oil
  • Mix ingredients in a medium bowl until pasty.
  • Press into muffin tin, into the bottoms of the wells and up the sides forming a "bowl".
  • Bake 7 minutes.
  • Remove from oven and cool on wire rack.
Press "dough" into the muffin wells and up the sides.

Pretzel Cups Cooling

Protein Pudding:
1 scoop chocolate protein powder (my scoop = 1/3 cup)

3/4 cup unsweetened almond milk, chocolate *you can sub water for almond milk if you need to. The less liquid you use, the thicker your set pudding will be.

1 tsp natural peanut butter

8 drops liquid Stevia (*optional)

  • Mix in a blender/magic bullet.
  • Chill in a small bowl or cup until the pretzel cups are ready.
  • When pretzel cups are cooled completely, spoon pudding into cups. There will be some left over.
  • Put filled cups on a plate or in a container and cover (saran wrap or a lid is fine).
  • Chill until pudding is set.
The photo here shows them 'unset'. Once they've chilled for a few hours, they're a solid, fabulous fudgy pudding. There isn't a second photo showing them "finished" because they disappeared too quick!

Recipe makes 12.
Nutrition Data per Pudding Bite: 52 calories, 5 g protein, 5 g carb, 1 g fat, 118 mg sodium, 0 sugars.

I use this protein pudding all the time! For my training meals 2 & 4, this is the go-to treat. I mix up the protein powder, almond butter (or whatever fat I'm using, if I'm using one), and either water or almond milk then chill it overnight. Jello™ has NOTHING on my pudding, folks! This stuff is the bomb! :-) 

It's also the base of my protein ice cream which is simply amazing (sugar free, without any artificial sweeteners!).  I've served this ice cream to family and friends and "fooled" them all! It's super tasty, creamy, and you can make any flavor you want! As with the pudding recipe, you can sub water for the almond milk if you need to. You can find my ice-cream recipes here: http://blog.recipeforfitness.com/2011/07/protein-powder-ice-cream-recipes.html


  1. I've said it before and I'll say it again..... you need to write a book. You're a genius in the kitchen! Thanks!

  2. Help! Mine is not setting.....what am I doing wrong? It looks so good. Protein powder, almond milk and a few drops of agave nectar is what I tried and it stayed in liquid form overnight in the fridge. Suggestions?

  3. Chelle,

    Thank you soooo much for this recipe! I am working my way back to a super clean diet while my hubby is deployed and I'm training for a half-marathon! This is a perfect solution for my sweet tooth! Thanks again!


  4. Darlene, Each protein powder is different, and mixes differently (unfortunately). As I'm testing various brands I'm discovering this :-/ Mix your protein powder with just enough water or almond milk to form a slightly watery paste, then let it sit and chill. So far in my testing, that's what's working on brands that don't "set". You might have to increase the amount of protein powder, too.

  5. Which brands of protein powders do you like best. I never know which one to go with.

  6. Hi Cheryl!
    I personally use Beverly International's Ultimate Muscle Protein. It's a blend of Whey & Casein, and it's fantastic :-) After my show prep is done, I'll be trying out Champion Nutrition's powders, too :-)

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