Sugar Free Low Carb Keto High Protein Lemon Pudding

This Keto High Protein Lemon Pudding is not only refreshing and creamy, it’s packed with 18 g protein, only 4 grams of carbs, and just 11 grams of fat per serving and it’s also dairy free! No Cottage Cheese, Protein Powder or almond flour in this keto lemon pudding recipe!

Sugar Free Keto Lemon Dessert made with Scrambled Eggs

Maybe you’ve seen some of my other sugar free dessert puddings that use scrambled eggs as the protein source? I’ve got a chocolate egg pudding, a vanilla egg pudding and a banana egg pudding.

​Looking for a delicious high-protein snack or light meal that supports your midlife weight loss goals? Enjoying high protein desserts is a great way to feel satiated more than traditional puddings. 

If you’re not a fan of cottage cheese, you will love this lemon pudding, since it doesn’t include any dairy products at all or cottage cheese!

Why Quality Protein Like Eggs Matters—Especially in Midlife

As we move through perimenopause and menopause, maintaining lean muscle mass becomes essential for metabolic health, hormone balance, and long-term weight management.

Protein isn’t just about building muscle—it plays a critical role in stabilizing blood sugar, regulating appetite, and supporting detox pathways.

A great source of protein is eggs not only for anyone on a keto diet or low-carb diet but anyone in midlife, perimenopause or menopause.

Eggs and egg yolks in particular are one of the most nutrient-dense, bioavailable sources of protein available. They provide all nine essential amino acids, plus:

• Choline, crucial for brain health, liver function, and fat metabolism
• Vitamin D, which supports mood, immunity, and hormone regulation
• B12 and folate, important for energy production and nervous system health
• Lutein and zeaxanthin, antioxidants that protect eye health

Using both whole eggs and egg whites in this recipe gives you the full nutrient profile of the yolk—where most of the vitamins and healthy fats reside—while keeping the overall fat moderate to align with fat cycling strategies in my midlife macro method. 

The Midlife Macro Method™

If you’re following my new Midlife Macro Method—or just looking for a delicious way to hit your protein goals—this Lemon Protein Pudding is a must-try. It’s creamy, refreshing, and made with just six simple ingredients: lemon juice, eggs, egg whites, gelatin, coconut milk, and a touch of sweetener. 

New to the Midlife Macro Method? This is the flexible food approach I created to help women in midlife lose weight without extreme dieting.

It’s based on strategic macro cycling—higher protein, lower carb and moderate fat most days, with one intentional maintenance day each week to support your hormones and metabolism.

Enrollment is still open until we kick off on July 30th, so if you haven’t joined us yet, there’s still time to get in and start your midlife reset with support and structure.

Gelatin Swap for Vegans or Vegetarians

If you’re plant-based or vegetarian and want to enjoy this pudding, you can replace the 1 teaspoon of gelatin with ½ teaspoon of agar agar powder.

Instructions:

• Dissolve the agar agar powder into the coconut milk before heating.
• Bring the mixture to a gentle boil and simmer for 2–3 minutes to fully activate it.
• Let it cool slightly, then proceed with blending the rest of the ingredients.

Note: Agar sets more firmly than gelatin, so if you prefer a softer, more custard-like texture, you can start with just under ½ teaspoon and adjust next time based on your preference.

Can I swap the coconut milk?

If you don’t need this recipe to be dairy free, you can swap the coconut milk with heavy cream. 

Can I use xanthan gum instead of gelatin?

I would not recommend swapping the gelatin with xanthan gum for this particular recipe. 

Can I swap the coconut milk with almond milk?

You could swap the coconut milk with unsweetened almond milk but I haven’t tested this so you may need a bit more gelatin since coconut milk has more fat and helps solidify the pudding. 

Can I swap the lemon stevia?

If you’re not a fan of using stevia, you can swap it with any sugar free sweetener you prefer. I would recommend any of these liquid sweetener options like Allulose, or Liquid Monk Fruit Sweetener.

I do not recommend any granular low carb sweeteners. Low Carb Confectioners sweetener may work. 

​Do I have to use fresh lemon juice?

If you don’t have any fresh lemons on hand, you could swap with a very small amount of lemon extract but go easy as it’s strong and powerful. 

More Easy Keto Dessert Recipes

No Bake Strawberry Cottage Cheese Mousse

Keto Warm Lemon Pudding Cakes

Slice & Bake Air Fryer Lemon Cookies

Sugar Free Lemon Curd Parfaits

​Keto Lemon Cream Pie

Sugar Free Low Carb Keto High Protein Lemon Pudding