Allergy Friendly Low Carb Vanilla Pudding

Author: Ryan Dickey: Microbiologist, Husband, Dad, Eater of Food.
Last Updated: 02-08-2019

New and Improved Recipe can be found Here. This one is still a good one, but as stated below, is very jello-like. It works nicely in a creamy layered gelatin snack.

Pudding is a staple food in the world of snacks, and it just seems like everyone should have access to that. It’s only fair, right? So, I went about crafting a recipe for a palatable alternative to the classic snack food that is Sugar-Free, Dairy-Free, Egg-Free, Gluten-Free, Soy-Free, Peanut-Free, and Tree-Nut-Free (coconut, a drupe, is technically classified as a tree-nut by the FDA, but that’s okay, we can’t all be bright. I’m sorry that wasn’t very nice: but coconuts rarely cause allergic reactions, and have no significant data associating them with tree-nut allergies).

This pudding is a combination of coconut milk (the carton variety, not canned), Vanilla Extract, Gelatin, and Erythritol. So, it’s pretty simple to make too.

Important Notes

This is the first draft of this recipe, it’s just a baby recipe, so I might release new versions in the future as I continue to tweak the recipe and play with it. As of now, it’s more the consistency of jello than a soft pudding, but the flavor and the goodness are there; I’ve had some moderate successes with using ground flax to get more of a pudding consistency, but ultimately decided that this more simplistic recipe is superior.

Also, some of these ingredients, like coconut milk and gelatin, frequently come from places that manufacture foods with allergens, so be sure to read the packaging to see if there are any traces of milk, wheat, soy, etc. And also, if you happen to be sensitive to any of the ingredients in this recipe, check out the list below for potential substitutions.

Substitution Suggestions

A short list of some substitutions you can try, keep in mind, this will change the nutritional values of this dish.
For Erythritol: Stevia, monk-fruit, or other sweeteners.
For Coconut Milk: Almond milk, rice milk, soy milk.
For Vanilla: Chocolate, Caramel, or any other flavor extracts you might want to throw in there.

Ingredients

  • 2 Cups Coconut Milk (Carton Variety, not canned)
  • 2 Tbsp Confectioners Swerve
  • 2 Tbsp Brown Swerve
  • 1 Tbsp Vanilla Extract
  • 1 Pkt Gelatin (.25 oz / 7 g)

Directions

  1. Pour 1 1/2 cups of coconut milk into a small sauce pan and heat on the stove. You will want to heat it just to a boil, stirring frequently.
  2. Meanwhile, in a bowl, combine the remaining 1/2 cup of coconut milk, the sweeteners, and the Vanilla extract. mix thoroughly.
  3. Pour a pkt of gelatin over the mixture in the bowl, and let sit for 1 to 2 minutes.
  4. Pour the hot coconut milk into the mixture, stirring well to mix. Stir until fully dissolved.
  5. Chill in fridge for at least two hours: it will set faster in smaller portions.
  6. Eat, sharing optional.
Serving SizeAll of it, about 2 1/4 cups.
MacrosAmount per Serving (g)
Fat10
Protein10
Net Carbs2

Macro Calories: 90 Fat, 40 protein, 8 Net Carbs [ 65% Fat/29% Protein/6 % Carbs]

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s