Brea’s fudgy protein-packed pudding cups

 

Brea’s fudgy protein-packed pudding cups (two ways)!

Ingredients

Vanilla, raspberry and coconut

Chocolate, coconut, berry and hazelnut

Cake

25g (3 tbsp.) vanilla protein powder (e.g. Musashi 100% Whey)

25g (3 tbsp.) chocolate protein powder

1 tsp. custard powder

1tbsp cocoa/cacao (plus extra if you really like chocolate)


Plus…

50g yogurt (e.g. light greek)
15g self-raising flour (2 tbsp.) 
60ml or ¼ cup milk (soy milk will add a nuttier flavour)
15g softened butter (salted preferred) or 100% nut butter
1 tsp. vanilla essence
50g berries

 

Sauce

15g (2 tbsp.) vanilla protein powder

15g (2 tbsp.) chocolate protein powder

1 tsp. custard powder

1 tbsp. cocoa/cacao (plus extra if you really like chocolate)

 

Plus… 

1 tsp. vanilla essence

60ml or ¼ cup water or milk

 

Topping options (use your imagination!)
Shredded coconut
Berries
Cashews or almond slices

Shredded coconut 
Berries 
Hazelnuts or roasted almonds 
Cacao nibs (for extra chocolatey crunch)

 

Method

Cake

Mix everything except the berries together using a hand mixer or similar (batter shouldn’t be thick, it should be a bit watery) and put in pudding cups (approx. 500ml volume per cup). Put berries on top of  the cake batter.

Pre-heat fan-forced oven to 160deg.

Sauce

Mix all ingredients together using a hand mixer or protein shaker to get rid of lumps. Pour on top of cake mix in the cups.

Toppings

Add before or after cooking, depending on your preference.

Cooking

Cook on middle shelf in fan forced oven at 160deg for 30-40min or until the sauce starts to spill out the top and/or a crust has formed. The cakes should be runny in the middle and firmer on the outside. The longer you cook them, the less runny they will be. Put a tray under the cups to catch any spills.

You can also just put the mix in mugs instead and microwave them for 2-3 minutes for a delicious mug cake!

Serve with ice cream, yoghurt, custard, cream…whatever you like!

Notes

1. This recipe was inspired by this amazingly decadent chocolate self-saucing pudding recipe (https://www.ricardocuisine.com/en/recipes/7143-chocolate-and-blueberry-pudding-cake). This recipe makes a really yummy and indulgent pudding for the whole family to enjoy on a cold night!

2. The quantities in this recipe are appropriate to make two pudding cups per flavour (pictured below)

3. Add a teaspoon of sugar/honey in the cake mix and the sauce mix if your protein powder doesn’t have any sugar in it. You can also add 1 tbsp chocolate chips to the cake mix or use chocolate milk in the sauce to add more chocolatey goodness.

4. Do not overfill the pudding cups. Keep any additional sauce to pour over the puddings when they come out of the oven.

5. Eat puddings soon after they come out of the oven to prevent the cake absorbing all the sauce (unless you want a really moist cake, which is yummy too!). Cover with foil to keep the moisture in if you can’t eat them immediately.

6. There’s HEAPS of protein in this dish (especially if you are using a high-protein version of protein powder). This will fill you up and might be too much protein for some. Know your limits!

7. Replace the self raising flour with oat flour (including 1/4 tspn. bicarb soda) if you prefer more of a spongy cake-type consistency. I don't know why this alteration changed the consistency of the puddings but it did and it was yummy!

8. Nutritional information for the vanilla pudding cup recipe (approx and minus the toppings) is 467kcal (1954kj), 29g carbs (17g sugars), 16g fat, 39g protein and 40g sodium.


Can you trust your protein powder? Read my post about the trustworthiness of supplements here

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