If you’ve been here a while, you know I’ve lost over 90 pounds by recreating the desserts I love — the nostalgic, decadent ones — into high-protein, low-sugar, low-carb versions that still feel like a treat.
And lately, one dessert has been everywhere: Ina Garten’s iconic Brownie Pudding.
It’s rich, glossy, molten in the middle… and it’s having a full Internet renaissance.
So obviously, I had to try making a single-serve version — one that stays true to the texture and flavor we all love, but with protein, smart swaps, and a microwave-friendly twist. And honestly? I think I nailed it.
This little mug dessert tastes like a cross between a warm brownie and a silky chocolate pudding — cakey on the outside, molten in the center, deeply chocolatey, not overly sweet… and shockingly, it packs around 30 grams of protein.
High-Protein Brownie Pudding for One
low sugar, low carb, high protein, molten + gooey
Ingredients
1 egg
1 tbsp melted butter
1–2 tbsp milk of choice
¼ tsp vanilla extract
2 tbsp almond flour
1 tbsp chocolate protein powder
1 tbsp unsweetened cocoa powder
1½–2 tbsp allulose (or sweetener of choice)
Pinch of salt
1–2 tbsp sugar-free chocolate chips
Directions
Start by cracking a whole egg into your mug or ramekin — whatever small vessel you like. Give it a quick whisk.
Add your wet ingredients: melted butter (because as Ina says, there must be butter in brownies), milk, and vanilla. Whisk to combine.
Next comes the dry mixture: almond flour, chocolate protein powder, allulose, unsweetened cocoa, and a pinch of salt. The salt may seem small, but it brings the chocolate to life.
Give everything a good stir. Protein powder can sometimes dry out batters, so if yours looks too thick, add an extra splash of milk. You want it to resemble classic brownie batter — thick, glossy, spoonable.
For that signature molten-pudding center, press a couple tablespoons of sugar-free chocolate chips right into the middle.
Microwave for about 1 minute (mine is 950w). You want the top just barely glossy — that’s how you know you’ll get that molten, pudding-like middle.
And that’s it. A perfect little portion of warm, chocolatey comfort.
The Texture Test
Cakey around the edges.
Molten, rich, brownie-pudding goodness in the center.
Deep chocolate flavor.
Not too sweet.
And 30 grams of protein tucked into a dessert that takes under five minutes from start to finish.
This is going in my regular rotation — and if you’re an Ina fan like me, you’ll appreciate how it captures the spirit of her original recipe while fitting seamlessly into a high-protein, low-sugar lifestyle.
Definitely make this one. 🍫✨
