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3-Ingredient Protein Fluff

It doesn’t get much easier than protein fluff! You’ll find my base recipe below that’s as simple as mixing three ingredients in a mug or bowl until you have a thick, fluffy sweet treat.

The base recipe is ridiculously high protein and low calorie with 36 grams of protein and only 225 calories.

Awesome macros, I know, but the real magic is in how you top your protein fluff. There are too many possibilities to cover in one recipe so I’ll just give you enough to get started. Here’s a quick guide for crafting your perfect protein fluff:

The Most Common Sugar-Free Fat-Free Pudding Mix Flavors

One of the three ingredients you’ll need for this protein fluff is pudding mix. And don’t worry, I’ve got some tips for substituting this ingredient below if need be.

  • Chocolate Fudge
  • Chocolate
  • Cheesecake
  • Vanilla
  • Pistachio
  • White Chocolate

You can combine different flavors on their own with protein powder like in the base recipe for a great tasting protein fluff. Or you could take your protein fluff to the next level with pairing toppings.

strawberry cheesecake protein fluff

Possible Protein Fluff Topping Combos

  • Cheesecake Pudding Mix + Fresh Strawberries, Blueberries, and Graham Cracker Crumbs
  • White Chocolate Pudding Mix + Crushed Macadamia Nuts
  • Chocolate Fudge Pudding Mix + Sliced Banana and Peanut Butter or PB2 Powdered Peanut Butter
  • Vanilla Pudding Mix + Sliced Banana and Crushed Vanilla Wafers
  • Pistachio Pudding Mix + Pineapple and Marshmallow Bits

Other universal protein fluff topping ideas:

  • Fresh fruit slices
  • Crushed cereal
  • Granola
  • Sliced protein bars (like the protein bar parfait)
  • Sugar-free chocolate syrup
  • Crushed rice cakes

And there’s always the option to eat your protein fluff on its own!

Pudding Mix Alternatives

In the recipe notes, I mention using Swerve Confectioners which is my go to powdered sugar replacement. It works wonders in smaller recipes like protein fluff as a thickener. Other options include the typical thickeners like xanthan gum, arrowroot powder, tapioca starch, and things of that nature. Honestly, I don’t use these ingredients often so I won’t give specific recommendations. You could also use PB2 and even cocoa powder to further thicken your protein fluff.

Yield: 1 Bowl

Protein Fluff

protein fluff

A base recipe for protein fluff and how to tweak it to make your own creations.

Prep Time 3 minutes
Total Time 3 minutes


  • 1/2 C (113g) Fat-Free Greek Yogurt, vanilla or plain, sweetened
  • 1 Tbsp(8g) Fat-Free Sugar-Free Pudding Mix, you're choice of flavor
  • 1 scoop (34g) Protein Powder, vanilla
  • 1 Tbsp Low Cal Sweetener, if you're using plain Greek yogurt
  • 2 Tbsp (5g) Fat-Free Whipped Topping, optional


  1. Mix in a mug or bowl.
  2. Top with optional whipped topping and other toppings like crushed cereal, sprinkles, or pieces of your favorite protein bar. 


  • You can easily tweak the consistency by either adding pudding mix or dry ingredients or reducing the Greek yogurt. For example, 1/4 C Greek yogurt instead of 1/2 C will produce a thicker protein fluff and vice versa. 
  • If you'd like a creamier protein fluff, reduce the protein powder or add more Greek yogurt.
  • If you use vanilla Greek yogurt, you may want to omit the sweetener.
  • If you don’t have pudding mix, you can add 5g more protein and 5-10g unsweetened cocoa powder for chocolate, a powdered sweetener like Swerve confectioners, or some type of thickener like corn starch, arrowroot powder, xanthan gum, etc. 
  • You can use chocolate protein powder for a chocolate protein fluff, but I like to use vanilla protein and add cocoa powder regardless to avoid the “chocolate protein powder” flavor. Also, it's easy to turn vanilla protein powder into chocolate, but you can't go the other way.
  • Macros will vary based on the type of pudding mix, protein powder, and other ingredients you use.

Nutrition Information



Serving Size

1 Bowl

Amount Per Serving Calories 225Total Fat 1gUnsaturated Fat 0gCarbohydrates 16gProtein 36g

If you come up with your own protein fluff masterpiece, be sure to tag us on Instagram! And subscribe to the email list below if you’d like to be notified about new recipes and other happenings on the blog.

A super simple recipe for protein fluff with 36 grams of protein and a guide for creating protein fluff masterpieces with various toppings.

Megan Finan

Wednesday 3rd of April 2019

I made the cheesecake flavored fluff with strawberries, graham cracker crumbs and whipped cream. I was shocked at how delicious it was. My ten year old daughter was sneaking bites when I left the room.

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