Chocolate Protein Puddings

Why this is Peri-Perfect… These chocolate protein puddings are pure comfort with purpose. They hit that rich, gooey dessert craving while delivering 30g of protein to steady your blood sugar and keep nighttime snacking at bay. In perimenopause, steady protein intake - especially in the evening - helps balance mood, supports muscle repair, and curbs those 9pm sweet cravings. Plus, a touch of dark chocolate boosts serotonin and magnesium for a deeper, more restful sleep. These are perfect for PMT week, when you know you’ll be tempted to derail your plan. Have these instead and pile them high with fresh berries.

Ingredients

4 large eggs, separated

350g low-fat Greek yogurt (plus 4 Tbsp extra for topping)

150ml milk of choice (unsweetened almond or dairy)

70g chocolate or chocolate whey protein powder

50g cacao powder

40g monk fruit sugar

1 tsp vanilla extract

Pinch salt

·       20g dark chocolate chunks (70–85%), folded in at the end

Method

1.     Preheat oven to 170°C (fan). Lightly grease 4 ramekins and place them in a baking dish.

2.     In a large bowl, whisk together egg yolks, Greek yogurt, milk, protein powder, cacao, sugar, vanilla, and salt until smooth.

3.     In a separate clean bowl, beat egg whites until soft peaks form.

4.     Fold egg whites gently into the chocolate mixture to keep it airy and light.

5.     Fold in the dark chocolate chunks right at the end.

6.     Divide mixture into ramekins. Pour boiling hot water into the baking dish to come halfway up the sides of the ramekins.

7.     Bake for 20–25 minutes, until set around the edges but still a little gooey in the middle.

8.     Serve warm with a spoonful of Greek yogurt and a sprinkle of cacao or shaved chocolate.

Per serve: 400 calories, 30g protein