Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

If you love pumpkin season but want to skip the sugar crash, this Sugar Free Low Carb Instant Chocolate Pumpkin Pudding is about to become your new favorite fall dessert! It’s smooth, creamy, full of rich chocolate flavor, and infused with cozy pumpkin pie spice. Think of it like a cross between pumpkin fluff and chocolate pudding, but without all the sugar or carbs. 

Sugar Free Chocolate Pumpkin Pudding Recipe

This easy recipe for chocolate pumpkin pudding is quick to make, packed with simple, wholesome ingredients, and comes together in just minutes using your electric mixer or food processor.

It’s low in net carbs, naturally gluten-free, and perfectly midlife macro-friendly — the ideal guilt-free indulgence for anyone following a low-carb diet.

The best part, just 5 g net carbs per serving. All nutritional information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Pumpkin Pudding Recipe

Instant Gratification

No need to chill overnight or wait for stiff peaks. This is an instant pudding you can blend and enjoy within minutes. It’s creamy and thick enough to feel decadent, yet light enough for a healthy snack or post-workout dessert.

High-Protein, Low-Carb, and Sugar-Free

Each serving is loaded with protein from whey, Greek yogurt, and cottage cheese while staying low in total carbs and net carbs thanks to liquid monk fruit sweetener and coconut flour for a gentle thickener.

Simple Ingredients, Big Flavor

No complicated steps or fancy tools required. Just a food processor or electric mixer, a few staple ingredients, and about 5 minutes — that’s it!

List of Ingredients You’ll Need

Full-Fat Cottage Cheese

Cottage cheese is the secret ingredient that gives this pudding its ultra-creamy texture while adding high-quality protein and calcium. You won’t taste the cheese once it’s blended smooth — just rich, pudding-like creaminess.

Non-Fat Plain Greek Yogurt

Greek yogurt adds tang and body, balancing the richness of the cottage cheese. It’s packed with probiotics and more protein for a metabolism-friendly dessert that fits your macros.

Unflavored Whey Protein Powder

This boosts protein even higher while helping the pudding thicken naturally. Choose a clean, grass-fed whey isolate or your favorite keto-friendly protein powder. I use Whey protect because of the 3rd party testing for toxins and heavy metals.

Tip: You can also use chocolate protein powder for extra flavor.

Pumpkin Puree

Use 100% pure pumpkin puree, not pumpkin pie filling. Pumpkin adds fiber, vitamins A and C, and that signature fall flavor we love. It also helps create the smooth pudding consistency without needing starch or gelatin powder.

Unsweetened Cocoa Powder

Adds deep chocolate flavor without sugar. You can use Pascha cocoa powder or Dutch-process cocoa for a richer taste.

Chocolate Liquid Monk Fruit Sweetener

Naturally sweet without sugar or calories. Monk fruit has zero impact on blood sugar, making it perfect for keto or low-carb diets. Adjust to taste if you prefer a bit more sweetness.

Pumpkin Pie Spice

Adds that warm, cozy, fall-baking aroma. You can make your own blend with cinnamon, nutmeg, and clove or use my homemade pumpkin spice or a store-bought pumpkin spice mix.

Vanilla Extract

Balances the chocolate flavor and enhances the sweetness naturally.

Pinch of Salt

Don’t skip this! Salt brings out the depth of the chocolate and the natural sweetness of the pumpkin.

Optional Add-Ins

• Chia seeds or arrowroot powder – to naturally thicken while boosting fiber.
• Chocolate chips – sprinkle sugar-free chocolate chips on top for crunch.
• Whipped topping – add homemade whipped cream or whipped coconut cream for a fluffy finish.
• Coconut Flour-A little goes a long way — just 1 tablespoon coconut flour thickens the pudding while keeping it grain-free and gluten-free. It’s a great source of fiber and helps absorb excess liquid from the pumpkin and yogurt.

How to Make Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

1. Add Ingredients: In a food processor or high-speed blender, combine cottage cheese, Greek yogurt, whey protein, pumpkin puree, cocoa powder, monk fruit sweetener, pumpkin spice, vanilla extract, and a pinch of salt.
2. Blend Smooth:Process until creamy and no lumps remain — about 30–45 seconds. Scrape down the sides and blend again if needed. The mixture should look like chocolate mousse or thick pudding.
3. Adjust Texture:If it’s too thick, add 1–2 tablespoons of almond milk or coconut milk to loosen it slightly. If it’s too thin, blend in a touch more coconut flour.
4. Taste and Chill (Optional):Taste and adjust sweetness. For a thicker texture, refrigerate for 30 minutes before serving — or enjoy immediately for that instant pudding fix!

Pro Chef Tips

• Room Temperature Ingredients: Helps everything blend smooth and prevents graininess.
• Protein Powder Variety: Try chocolate whey, keto chow, or egg white protein for different flavor profiles.
• Meal Prep Friendly: Store in individual pudding cups for quick grab-and-go snacks all week.
• Texture Boost: For a more mousse-like texture, fold in whipped cream after blending.
• Perfect Sweetness: If you love it sweeter, add a few drops of extra liquid monk fruit before chilling.

Flavor Variations

• Pumpkin Chia Pudding: Stir in chia seeds for a thicker, high-fiber breakfast version.
• Peppermint Chocolate Pumpkin: Add a drop of peppermint extract for a holiday twist.
• Mocha Pumpkin: Stir in a teaspoon of espresso powder to intensify the chocolate flavor.

Serving Suggestions

• Pumpkin Whip Parfaits: Layer pudding with whipped cream and crushed low-carb cookies.
• Pumpkin Pie Fluff Cups: Whip with extra heavy cream for a lighter, mousse-style dessert.
• Topped with Nuts: Add toasted pecans or walnuts for crunch.
• With Low-Carb Chaffles: Use this pudding as a dip or topping for basic keto chaffles for a decadent treat.
• Sugar Free Whipped Cream or Coconut Whip: Skip any cool whip because that contains high fructose corn syrup and instead add a dollop of heavy whipping cream or whipped coconut cream and dust with pumpkin pie spice.
• Sugar-Free Chocolate Chips: Sprinkle on top for crunch.
• Chia Seeds: Stir in for fiber and a thicker “pumpkin chia pudding” texture.
• Cinnamon Dust or Cocoa Sprinkle: For the perfect finishing touch.

Storage & Freezing

• Refrigerate: Store in airtight containers for up to 4 days. The texture thickens as it chills.
• Freeze: Scoop into jars, cover, and freeze up to 1 month. Thaw overnight in the fridge and stir before serving.
• Room Temperature Tip: Let sit for 5–10 minutes before eating if chilled for a softer, creamier consistency.

Sugar Free Low Carb Instant Chocolate Pumpkin Pudding