Healthy Sticky Date Pudding Recipe (Low Calorie & High Protein)

Enjoy this healthy sticky date pudding with 17g of protein! A moist, gooey, and low calorie sticky toffee pudding recipe with no added sugar.

When my in-laws were visiting recently, we took a trip to Vegas and visited Gordon Ramsay's restaurant for two of their famous sticky toffee puddings... and then immediately ordered two more because they were that good. We actually went back to Hell's Kitchen one last time right before heading home just because everyone wanted more!

As soon as we got back home, I knew I had to recreate it, but with a macro-friendly spin. I whipped up this protein sticky date pudding, and everyone was absolutely shocked. My sister-in-law said she actually preferred this over the regular restaurant version! It is less sweet-hitting just the right amount of richness-and completely guilt-free. She has actually been asking me for this recipe for three months now, so this one's for her! My father-in-law even asked why this version can't be available at restaurants! :')

Why you will love this low calorie sticky date pudding recipe:

• Better Ingredients but Great Taste: Traditional sticky toffee puddings are amazing, but they are usually loaded with heavy cream, butter, and cups of refined brown sugar. This healthy sticky date pudding that delivers all that warm, gooey, comforting flavor in a moist cake with sauce without weighing you down.
• 17g Protein coming from collagen and egg whites! 
• Gut friendly since we avoid protein powders that can upset stomachs
• Low Calorie! This low calorie sticky date pudding has only 178 calories a serving, while the regular one is about 2-3x of that!
• Low sugar and sugar free option: It's low sugar since we avoid the classic ingredients, and can even be a no added sugar recipe based on your choice of sweeteners!

Overall, this is the best healthier take on the classic British dessert!

Ingredients for Healthy Sticky Date Pudding

Here is everything you need to make this healthy sticky toffee pudding, plus easy substitutions if you are missing something from your pantry:

• Pitted Medjool Dates: The star of the show! Medjool dates provide that rich, natural caramel flavor.
  • Sub: Regular dates, but you may need to soak them slightly longer to soften.
• Unsweetened Almond Milk: Used to soften the dates and thin the batter/sauce.
  • Sub: Any dairy or non-dairy milk like oat milk, cashew milk, or regular cow's milk.
• Unflavored Collagen: This is the secret to making a high-protein dessert that remains soft and gooey! I use Vital Proteins collagen.
• Zero Calorie Monkfruit Sweetener: Keeps the sugar content low. I use Lakanto.
  • Sub: Erythritol, or regular brown sugar/coconut sugar if you aren't worried about macros.
• Plain Flour: Use whole wheat pastry flour, all-purpose flour, or a 1:1 gluten-free baking blend
  • Sub: Oat flour.
• Coconut Flour: Highly absorbent and gives a great texture.
  • Sub: Almond flour (you will need to use about twice as much, as almond flour doesn't absorb liquid the same way coconut flour does).
• Peanut Butter Powder: I recommend PB2 or PbFit.
  • Sub: Almond butter powder, or use 3 tablespoon regular almond or peanut butter, with 60ml milk instead of 80ml (though it will change the calories).
• Baking Soda: To help the pudding rise.
• Egg Whites: Binds the pudding together while keeping the fat low.
  • Sub: 2 whole large eggs, or flax eggs if you are trying to bake without eggs.
• Almond Butter: Adds healthy fats and moisture.
  • Sub: Cashew butter, sunflower seed butter, tahini or regular peanut butter.
• Non-fat Greek Yogurt: Makes the crumb incredibly moist and tender.
  • Sub: Dairy-free yogurt, unsweetened applesauce, or mashed banana.
• Vanilla Extract: Enhances the warm flavors.
• (For the Sauce) Peanut Butter :
  • Sub: Any nut or seed butter will work. 
• (For Sauce) Maple Syrup: Use a sugar-free maple syrup to keep this a truly sugar free sticky toffee pudding
  • Sub: Use honey or agave.

Instructions: How to Make High Protein Sticky Date Pudding

Step 1: Prep the Dates Place your pitted Medjool dates in a medium bowl and pour the hot almond milk right over them. Let them soak for about 20 minutes to get nice and soft. Once softened, transfer the dates and all the milk into a food processor or blender, and blend until it forms a completely smooth, sweet paste.

Step 2: Mix the Dry & Wet Ingredients Preheat your oven to 350°F and line an 8"x 8" baking pan with parchment paper. In a large bowl, whisk together all of your dry ingredients: the unflavored collagen, zero-calorie sugar alternative, flour, coconut flour, peanut butter powder, and baking soda. In a separate medium bowl, whisk together the wet ingredients: your blended date mixture, egg whites, almond butter, Greek yogurt, and vanilla extract.

Step 3: Combine and Bake Pour the wet ingredients into the dry mixture, and gently fold with a spatula until it is just combined (be careful not to overmix!). Transfer the batter into your prepared pan and smooth the top into an even layer. Bake for 27-30 minutes, or until the top is set and a toothpick inserted into the center comes out clean. Once it is done, remove it from the oven and let it cool in the pan for about 10 minutes.

Step 4: Make the Carmel Sauce While the pudding is cooling, it is time to make that incredible sticky toffee caramel sauce! In a small bowl, whisk together the unflavored collagen, peanut butter, maple syrup, and 1-2 tablespoons of almond milk until it is completely smooth and drippy, but thick.

Step 5: Poke, Pour, and Serve! Keeping the warm pudding right in the baking pan, use a skewer to poke holes all over the top-make sure to go deep! Pour most of your sticky peanut butter sauce evenly over the top so it sinks into all those holes (make sure to reserve a little bit of the sauce for later). Cut the pudding into 9 slices using a plastic knife for the cleanest cuts. Transfer your slices onto individual plates, and serve warm topped with vanilla ice cream and a drizzle of that remaining sauce!

Tips for the Perfect Sugar Free Sticky Date Pudding

• Use Really Hot Milk for the Dates: Make sure your almond milk is genuinely hot when you pour it over the dates so break them down quickly (and make them easily blend-able)!
• Don't Overmix the Batter: When you combine your wet and dry ingredients, gently fold them together just until the flour disappears. Overmixing can make the pudding dense instead of fluffy.
• Use a Plastic Knife: Because this dessert is so moist and sticky, a metal knife can drag and tear the cake. Using a plastic disposable knife will give you beautiful, clean slices!
• Poke Deep Holes: When adding the sauce, make sure your skewer goes almost all the way to the bottom of the pan so that rich, sweet sauce soaks into every single bite.
• Add almond milk for sauce little at a time - too much can make the sauce too runny too soon.

To Store Protein Sticky Date Pudding

This protein sticky date pudding is great for a makeahead recipe and keeps in the fridge or on the countertop as well - without the sauce.

• Fridge: Store any leftover pudding in an airtight container in the refrigerator for up to 5 days. It actually tastes better the next day as the sauce soaks in! Reheat in the microwave for 20-30 seconds before eating.
• Freezer: Wrap individual slices tightly in plastic wrap and freeze for 2-3 months. Thaw in the fridge overnight and microwave to warm.

More High Protein Pudding Cake Recipes:

• Fudgy Peanut Butter Protein Mug Cake
• Healthy Self Saucing Chocolate Pudding
• Biscoff Self Saucing Protein Pudding
• Half Baked Protein Fudge Brownie

Healthy Sticky Date Pudding Recipe (Low Calorie & High Protein)

Print recipe Pin Recipe

Prep Time15 minutes mins

Cook Time30 minutes mins

Total Time45 minutes mins

Servings: 9 slices

Calories: 178kcal

Course: Dessert

Cuisine: American, British, Holiday

Enjoy this healthy sticky date pudding with 17g of protein! A moist, gooey, and low calorie sticky toffee pudding recipe with no added sugar.

Ingredients

• 100 g Pitted Medjool Dates
• ⅓ cup Hot Unsweetened Almond Milk, 80ml

Pudding:

• 12 scoops Unflavored Collagen, about 120g
• 3 tablespoon Zero Calorie Sugar Alternative, 36g
• ½ cup Flour, 60g
• ½ cup Coconut Flour, 56g
• ¼ cup Peanut Butter Powder, 24g
• ½ teaspoon Baking Soda
• 4 Egg Whites, 132g
• ¼ cup Almond Butter, 64g
• 3 tablespoon Non-fat Greek Yogurt, 42g
• 1 tablespoon Vanilla Extract

Caramel Sauce:

• 40 g Unflavored Collagen
• ½ tablespoon Peanut Butter, 8g
• 2 tablespoon Maple Syrup, 30ml
• 1-2 tablespoon Almond Milk, 15-30ml

Are you Making This?

Please leave a ⭐⭐⭐⭐⭐ comment below letting me know what you think! This supports my page so I can continue to give you free recipes. Even 1 sentence is enough 🙂

Instructions

Prep Dates:

• Place the pitted dates in a medium bowl and pour the hot almond milk over them. Let stand for 20 minutes to soften.
• Transfer the dates and the milk to a food processor or blender, and blend until completely smooth.

Batter:

• Preheat your oven to 350°F and line an 8"x 8" baking pan with parchment paper.
• In a large mixing bowl, whisk together your dry ingredients: unflavored collagen, zero-calorie sugar alternative, flour, coconut flour, peanut butter powder, and baking soda.
• In the medium bowl, whisk together the wet ingredients: blended date mixture, egg whites, almond butter, Greek yogurt and vanilla extract.
• Pour the wet ingredients into the dry mixture, and gently whisk until just combined.
• Transfer the batter into your prepared pan and smooth the top into an even layer.
• Bake for 30 minutes, or until the top is set and a toothpick inserted into the center comes out clean.
• Remove from the oven and let it cool for about 10 minutes.

Make the Sauce:

• While the pudding cools, whisk together the sauce ingredients: unflavored collagen, peanut butter, maple syrup, and 1-2 tablespoons of almond milk until completely smooth but thick.

Assemble:

• Poke holes all over the top of the pudding (keeping in pan) using a skewer.
• Pour most of the sauce evenly over the top so it sinks into the holes, reserving a little bit of the sauce for later.
• Cut the pudding into 9 slices (tip: use a plastic knife for the cleanest cuts).
• Transfer the slices onto individual plates, and serve warm topped with vanilla ice cream and a drizzle of the remaining sauce!

Video

Notes

• Taste the batter and see if you need some extra sweetener; I'd recommend stevia if needed.
• Nutrition value is calculated using products recommended below.
• See post for alternate ingredients, tips and storage options.

Product Recommendations:

• Vital Proteins Unflavored Collagen Peptides
• Pb2 Original Powdered Peanut Butter
• PbFit Original Powdered Peanut Butter

Nutrition:

• Servings: 1 slice | Serving size: 1
• Calories: 178 cal
• Fat: 4.6g | Saturated fat: 1g
• Carbohydrates: 20.3g | Fiber: 3.8g | Sugar: 8.9g
• Protein: 16.7g

Posting your remake? Tag me on IG @hayls.kitchen!