14 Low Calorie Pudding Desserts You’Ll Crave Tonight

You want creamy, cozy desserts without blowing your calories? Say no more. These low-calorie puddings deliver big flavor with smart swaps, simple steps, and zero guilt. Grab a whisk and a spoon—dessert is about to be your favorite healthy habit.

1. Silky Vanilla Greek Yogurt Pudding That Cheats Like Custard

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This creamy cup fakes a custard vibe with protein-packed Greek yogurt and a hint of vanilla. It sets fast and works for weeknights when sweet tooths attack. Top it with berries and you’ve got a 5-minute win.

Ingredients:

• 1 cup nonfat plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 1/2 tbsp cornstarch
• 2 tbsp granulated zero-calorie sweetener (erythritol or similar)
• 1 tsp vanilla extract
• Pinch of sea salt

Instructions:

1. Whisk almond milk, cornstarch, sweetener, and salt in a small saucepan until smooth.
2. Cook over medium heat, whisking, until thick and glossy, 3–4 minutes. Remove from heat.
3. Whisk in vanilla, then slowly whisk in Greek yogurt until silky.
4. Chill 30 minutes for a thicker set.

Serve with a few sliced strawberries or a dusting of cinnamon. For extra vanilla punch, add scraped vanilla bean. FYI, this doubles beautifully.

Nutrition (per serving, 1 of 2; serving size ~3/4 cup): Calories: 100 | Total Fat: 0g | Total Carbs: 15g | Dietary Fiber: 0g | Net Carbs: 15g | Protein: 9g. Estimates based on typical USDA data; actual values may vary.

2. Dark Chocolate Chia Pot That Feels Way Naughtier Than It Is

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Chocolate cravings, meet your match. Chia seeds thicken this pudding into a luxe spoonful with deep cocoa vibes and barely-there calories. Breakfast or dessert? Both, obviously.

Ingredients:

• 1 cup unsweetened almond milk
• 2 tbsp chia seeds
• 1 tbsp unsweetened cocoa powder
• 1 1/2 tbsp zero-calorie sweetener
• 1/4 tsp vanilla extract
• Pinch of salt

Instructions:

1. Whisk almond milk, cocoa, sweetener, vanilla, and salt until smooth.
2. Stir in chia seeds and let sit 10 minutes, stirring twice to prevent clumps.
3. Refrigerate at least 1 hour, preferably overnight.

Top with a few raspberries for a fancy finish. Want it silkier? Blend before chilling for a mousse-like vibe.

Nutrition (per serving, 1 of 2; serving size ~1/2 cup): Calories: 95 | Total Fat: 4g | Total Carbs: 12g | Dietary Fiber: 8g | Net Carbs: 4g | Protein: 4g. Estimates only.

3. Lemon Cloud Pudding With Zesty Sunshine

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Bright, tangy, and fluffy, this pudding brings serious citrus sparkle without heavy cream. It’s light enough for afternoons and elegant enough for dinner guests. Lemon lovers, rejoice.

Ingredients:

• 1 cup unsweetened almond milk
• 2 tbsp cornstarch
• 2 tbsp zero-calorie sweetener
• 1 tsp finely grated lemon zest
• 2 tbsp fresh lemon juice
• 1/3 cup nonfat Greek yogurt
• Pinch of turmeric (optional, for color)

Instructions:

1. Whisk almond milk, cornstarch, sweetener, zest, and turmeric in a saucepan.
2. Cook over medium heat, whisking, until thick, 3–5 minutes. Remove from heat.
3. Whisk in lemon juice, then Greek yogurt until smooth.
4. Chill 30–60 minutes.

Serve with a few blueberries or mint. For extra pop, add a drop of lemon extract—but go easy.

Nutrition (per serving, 1 of 2; serving size ~1/2–2/3 cup): Calories: 95 | Total Fat: 0g | Total Carbs: 17g | Dietary Fiber: 0g | Net Carbs: 17g | Protein: 5g. Estimates only.

4. Cinnamon Rice Pudding Lite That Nails Comfort Food

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All the cozy of grandma’s rice pudding, none of the food coma. We use cauliflower rice to cut calories and keep texture surprisingly authentic. You’ll shock yourself with this one.

Ingredients:

• 2 cups riced cauliflower (fresh or frozen, thawed)
• 1 cup unsweetened almond milk
• 1/3 cup unsweetened applesauce
• 2 tbsp zero-calorie sweetener
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• Pinch of salt

Instructions:

1. Simmer cauliflower rice and almond milk over medium heat for 5–6 minutes until tender.
2. Stir in applesauce, sweetener, vanilla, cinnamon, and salt. Cook 2 more minutes.
3. Blend half the mixture, then fold it back in for extra creaminess. Chill or serve warm.

Dust with extra cinnamon and a few raisins if calories allow. IMO, a micro-grate of orange zest is magic.

Nutrition (per serving, 1 of 3; serving size ~2/3 cup): Calories: 70 | Total Fat: 1g | Total Carbs: 14g | Dietary Fiber: 3g | Net Carbs: 11g | Protein: 2g. Estimates only.

5. Peanut Butter Cup Pudding Without The Guilt

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Chocolate and peanut butter belong together, obviously. This version uses powdered peanut butter for big flavor with a fraction of the fat. Dessert that tastes like a candy bar? Yes please.

Ingredients:

• 1 cup unsweetened almond milk
• 1 tbsp unsweetened cocoa powder
• 2 tbsp powdered peanut butter (like PB2)
• 1 1/2 tbsp cornstarch
• 2 tbsp zero-calorie sweetener
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. Whisk almond milk, cocoa, powdered PB, cornstarch, sweetener, and salt until smooth.
2. Cook over medium heat, whisking, until thick and glossy, 3–4 minutes.
3. Remove from heat, stir in vanilla, and portion into cups. Chill 30 minutes.

Add a few mini dark chocolate shavings if you’re feeling fancy. Swap almond milk for skim milk for extra protein.

Nutrition (per serving, 1 of 2; serving size ~1/2 cup): Calories: 95 | Total Fat: 2g | Total Carbs: 14g | Dietary Fiber: 3g | Net Carbs: 11g | Protein: 5g. Estimates only.

6. Espresso Mocha Pudding That Doubles As A Pick-Me-Up

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When the 3 p.m. slump hits, this pudding swoops in like a hero. Bold espresso plus chocolate turns into a silky treat with zero nap required. It’s caffeinated dessert—responsibly done.

Ingredients:

• 1 cup skim milk
• 1 tbsp unsweetened cocoa powder
• 1 tsp instant espresso powder
• 1 1/2 tbsp cornstarch
• 2 tbsp zero-calorie sweetener
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. Whisk milk, cocoa, espresso, cornstarch, sweetener, and salt in a saucepan.
2. Cook over medium heat, whisking, until thick, 3–4 minutes.
3. Remove from heat, stir in vanilla, and chill.

Top with a dollop of light whipped topping and a dust of cocoa. Decaf espresso works great at night.

Nutrition (per serving, 1 of 2; serving size ~1/2 cup): Calories: 85 | Total Fat: 0g | Total Carbs: 13g | Dietary Fiber: 2g | Net Carbs: 11g | Protein: 6g. Estimates only.

7. Mango Lassi Pudding That Tastes Like Vacation

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Sweet-tart mango plus creamy yogurt—what’s not to love? This pudding gives tropical vibes with minimal sugar and maximum satisfaction. Close your eyes and it’s basically a beach.

Ingredients:

• 1 cup frozen mango chunks, thawed
• 3/4 cup nonfat Greek yogurt
• 1/3 cup unsweetened almond milk
• 1 tbsp chia seeds
• 1–2 tbsp zero-calorie sweetener (to taste)
• 1/4 tsp ground cardamom (optional)

Instructions:

1. Blend mango, yogurt, almond milk, sweetener, and cardamom until smooth.
2. Stir in chia seeds and let sit 10 minutes, then stir again.
3. Chill 1 hour to thicken.

Top with a few diced mango cubes or mint. For a swirl, fold in a spoon of plain yogurt before serving.

Nutrition (per serving, 1 of 3; serving size ~1/2 cup): Calories: 105 | Total Fat: 1g | Total Carbs: 19g | Dietary Fiber: 3g | Net Carbs: 16g | Protein: 6g. Estimates only.

8. Banana Bread Pudding Cup With Cinnamon Crave

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All the banana bread flavor, none of the slice-sized commitment. Ripe banana brings sweetness, while oats and yogurt make it pudding-y and cozy. Breakfast-for-dessert energy.

Ingredients:

• 1 medium ripe banana, mashed (about 120g)
• 1/2 cup nonfat Greek yogurt
• 1/2 cup unsweetened almond milk
• 2 tbsp quick oats
• 1 tbsp chia seeds
• 1/2 tsp cinnamon
• 1 tsp vanilla extract
• 1–2 tsp zero-calorie sweetener (optional)

Instructions:

1. Whisk banana, yogurt, almond milk, vanilla, cinnamon, and sweetener until smooth.
2. Stir in oats and chia seeds.
3. Chill 1–2 hours until thick and spoonable.

Sprinkle with crushed walnut crumbs if you have spare calories. A micro pinch of nutmeg kicks it up.

Nutrition (per serving, 1 of 2; serving size ~3/4 cup): Calories: 150 | Total Fat: 3g | Total Carbs: 26g | Dietary Fiber: 6g | Net Carbs: 20g | Protein: 9g. Estimates only.

9. Strawberry Cheesecake Pudding That’s Shockingly Light

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It tastes like cheesecake filling met a smoothie and decided to be pudding. Real strawberries keep it fresh and pretty. No springform pan required, thank goodness.

Ingredients:

• 1 cup sliced strawberries
• 3/4 cup nonfat cottage cheese
• 1/4 cup nonfat Greek yogurt
• 2–3 tbsp zero-calorie sweetener (to taste)
• 1/2 tsp vanilla extract
• 1 tsp lemon juice

Instructions:

1. Blend all ingredients until completely smooth and creamy.
2. Chill 30 minutes to thicken and set flavors.

Top with a crushed single graham cracker square if you want that “crust” vibe. Add a drop of almond extract for bakery magic.

Nutrition (per serving, 1 of 2; serving size ~3/4 cup): Calories: 120 | Total Fat: 1g | Total Carbs: 13g | Dietary Fiber: 2g | Net Carbs: 11g | Protein: 16g. Estimates only.

10. Salted Caramel Pudding With Zero-Regret Spoon Licks

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Buttery caramel flavor without the butter? Sorcery via caramel extract and a touch of date for body. The pinch of sea salt seals the deal.

Ingredients:

• 1 cup unsweetened almond milk
• 1 1/2 tbsp cornstarch
• 1 small Medjool date, pitted and finely chopped (about 12g)
• 1–2 tbsp zero-calorie sweetener
• 1/4 tsp caramel extract
• 1/4 tsp vanilla extract
• Pinch of flaky sea salt

Instructions:

1. Blend almond milk with the chopped date until smooth.
2. Whisk in cornstarch, sweetener, and a pinch of salt. Cook over medium heat, whisking, until thick, 3–4 minutes.
3. Remove from heat and stir in caramel and vanilla extracts. Chill.

Finish with an extra flake or two of sea salt. For deeper color, whisk in a tiny bit of dark molasses (1/8 tsp) if calories allow.

Nutrition (per serving, 1 of 2; serving size ~1/2 cup): Calories: 75 | Total Fat: 1g | Total Carbs: 15g | Dietary Fiber: 1g | Net Carbs: 14g | Protein: 1g. Estimates only.

11. Pumpkin Pie Pudding You’ll Eat Year-Round

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Cozy pumpkin spices meet creamy pudding bliss. You get legit pumpkin pie flavor with a fraction of the calories and none of the crust FOMO. Whipped topping optional, but recommended.

Ingredients:

• 3/4 cup canned pumpkin puree (not pie filling)
• 1 cup skim milk
• 2 tbsp cornstarch
• 2–3 tbsp zero-calorie sweetener
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch of salt

Instructions:

1. Whisk milk, cornstarch, sweetener, spice, and salt in a saucepan.
2. Cook over medium heat, whisking, until thickened, 3–5 minutes.
3. Whisk in pumpkin and vanilla until smooth. Chill 1 hour.

Top with a dollop of light whipped cream and extra spice. Want it richer? Swap half the milk for evaporated skim milk.

Nutrition (per serving, 1 of 3; serving size ~2/3 cup): Calories: 90 | Total Fat: 0g | Total Carbs: 18g | Dietary Fiber: 4g | Net Carbs: 14g | Protein: 5g. Estimates only.

12. Coconut Tapioca (Light!) With Tropical Chill

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Classic tapioca, summer edition. We hack the cream with light coconut milk and keep the pearls modest. It’s luscious without being heavy—perfect after spicy dinners.

Ingredients:

• 1 1/4 cups unsweetened almond milk
• 1/2 cup light coconut milk (carton or canned light)
• 3 tbsp small pearl tapioca
• 2–3 tbsp zero-calorie sweetener
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. Soak tapioca in almond milk for 20 minutes in a saucepan.
2. Add coconut milk, sweetener, and salt. Simmer gently, stirring, until pearls turn translucent and mixture thickens, 10–12 minutes.
3. Remove from heat, stir in vanilla, and cool. Chill for best texture.

Add a spoon of diced pineapple or a few toasted coconut flakes if you’ve got room. Don’t boil hard—you’ll curdle the texture.

Nutrition (per serving, 1 of 4; serving size ~1/2 cup): Calories: 110 | Total Fat: 3g | Total Carbs: 19g | Dietary Fiber: 1g | Net Carbs: 18g | Protein: 1g. Estimates only.

13. Matcha Mousse Pudding With Zen Energy

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Earthy matcha and creamy yogurt create a light mousse that feels fancy but preps in minutes. It’s dessert with a subtle caffeine wink. Elegant, green, and gorgeous.

Ingredients:

• 3/4 cup nonfat Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 1/2 tbsp cornstarch
• 1–2 tbsp zero-calorie sweetener
• 1 tsp culinary matcha powder
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. Whisk almond milk, cornstarch, sweetener, matcha, and salt in a saucepan until no lumps remain.
2. Cook over medium heat, whisking, until thick, 3–4 minutes. Remove from heat.
3. Whisk in vanilla, then whisk in Greek yogurt until smooth. Chill.

Top with a few berries or shaved dark chocolate. For stronger tea flavor, add another 1/4 tsp matcha—taste first!

Nutrition (per serving, 1 of 2; serving size ~3/4 cup): Calories: 110 | Total Fat: 0g | Total Carbs: 17g | Dietary Fiber: 1g | Net Carbs: 16g | Protein: 10g. Estimates only.

14. Apple Pie Chia Pudding You Can Meal Prep

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All the warm-spice comfort of apple pie, but make it breakfast-friendly and dessert-ready. Chia turns apple-cinnamon milk into a thick, spoonable treat. Make tonight, devour tomorrow.

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup unsweetened applesauce
• 2 1/2 tbsp chia seeds
• 1–2 tbsp zero-calorie sweetener
• 1/2 tsp ground cinnamon
• 1/8 tsp ground allspice (optional)
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. Whisk almond milk, applesauce, sweetener, spices, vanilla, and salt until smooth.
2. Stir in chia seeds. Let sit 10 minutes, stirring twice to prevent clumping.
3. Refrigerate at least 2 hours or overnight.

Top with a spoon of diced apple and a tiny sprinkle of crushed pecans if you can spare them. Warm it slightly for a cozier bowl.

Nutrition (per serving, 1 of 3; serving size ~2/3 cup): Calories: 105 | Total Fat: 3g | Total Carbs: 17g | Dietary Fiber: 8g | Net Carbs: 9g | Protein: 4g. Estimates only.

Ready to spoon your way through the week? These puddings keep things light, luscious, and totally doable—even on your busiest nights. Pick one, whisk it up, and thank me later (seriously).

Disclaimer: Nutrition values are estimates based on standard USDA ingredient data and common brands. Actual numbers may vary based on specific products and measurements used.