2 Ingredient High Protein Jello Yogurt

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What happens when you combine plain, nonfat Greek yogurt with sugar free pudding mix? Tasty cheesecake greek yogurt! All your low calorie snack dreams become a reality!

Total calories and macros: 115 calories, 15 g protein, 11 g carbs, ZERO grams fat, and 1 point on the WW Personal points plan.

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Why you’ll love this high protein Sugar Free Pudding Recipe

If you like frosting, or you like cheesecake, like I do, you’ll love this simple, low calorie, high protein combo!

Ever since I started the bikini prep last year, this yogurt and pudding combo has been a daily treat! It makes me feel like I’m indulging and not being deprived at all.

I’ve actually been mixing in a LOT of different things with my Greek yogurt. In fact, I could probably buy a new house with all the money I’ve spent on Greek yogurt and sugar free pudding mix.

yogurt and pudding mix collage

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And, before you think it’s just me, or this is weird, check out this reddit forum!

In case that’s hard to read, it’s basically a bunch of people saying they think greek yogurt plus pudding mix tastes just like cheesecake! (here’s the full thread)

Also from the thread something I haven’t tried.. adding strawberries to the chocolate pudding mix and yogurt! YUM!!

screenshot from reddit

Greek Yogurt Dessert Ingredients

  • There are only two ingredients in this dish!
    • Greek Yogurt- I choose the nonfat plain greek yogurt. This let’s you have more food for fewer calories. The plain is nice because it’s low in sugar and you can flavor it with any flavors you choose. Vanilla is also great, but many of the vanilla greek yogurts have added sugar.
    • Sugar free pudding mix. This is the KEY ingredient. Sugar free pudding mix is only 25 calories per tablespoon, but packs HUGE flavor and texture to each greek yogurt dessert.

Greek Yogurt Dessert Variations

I also like to mix into Greek yogurt:

How to make Sugar Free Pudding with Greek Yogurt

To make the sugar free pudding with greek yogurt treat, mix the two together until it is smooth and creamy. Don’t leave any lumps. Eat it right away. The longer this dish sits out the drier it gets. Putting it in the fridge dries it out as well. This is not a dish you want to pre-make for later.

Greek Yogurt Dessert Recipe Tips

Here’s my tips from 12 months of eating this!

  • The Perfect Ratio!! Use only 1 tablespoon of instant pudding mix (sugar free) to 1 cup of yogurt. I’ve had many bowls of this where I used extra pudding mix, but it gets very thick and pasty! It’s more like frosting, but it does something weird to your tongue! haha. Trust me on this one.
  • Use PLAIN Greek yogurt. This way you avoid extra calories you don’t need, and the pudding mix IS the sweetener!
  • Eat your cheesecake greek yogurt right away. Don’t save it for later. It takes 1 minute to mix together, and then it stays soft, and won’t dry out.
yogurt and sugar free pudding mix

More from Health Beet

yogurt and pudding mix collage

Greek Yogurt Sugar Free Pudding Recipe

High in protein, low in calories, this yogurt and pudding mix snack is my go-to every afternoon!
4.63 from 146 votes
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Course: Snack
Cuisine: American
Diet: Low Calorie, Low Fat
Prep Time: 2 minutes
Servings: 1 bowl
Calories: 115cal



  • Stir pudding mix into your yogurt and enjoy!



Serving: 1bowl | Calories: 115cal | Carbohydrates: 11g | Protein: 15g | Fat: 0g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
High protein low calorie snack - yogurt and sugar free pudding mix

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  1. 5 stars

    I’m glad you figured out the ratios. I tried this on my own and kept adding more pudding mix to have a more intense flavor, but I did experience the “weird thing with your tongue” thing. Nice to be able to enjoy this without that!!!

  2. As a health and fitness instructor, do you have concerns about sugar substitutes in sugar free products?

    1. Hi Marjory,
      While I agree non-nutritive sweeteners aren’t healthy, I also follow the studies that show they aren’t harmful. It’s definitely helped me to get into shape without feeling deprived.

  3. Get a large container of Vanilla Greek Yogurt (I like Triple Zero). One box of SF pistachio pudding. Mix the two of them together until smooth. Add one can of crushed pineapple in 100% juice and mix up. I make on Sunday and divide in small containers to take for a snack at work. It is delish!

  4. 5 stars
    I make a big container using about 16oz of greek yogurt, box of sugar free cheesecake pudding. Add a little heavy cream for smoother consistency and of course some extra creamy cool whip! Also adding a little sf strawberry glaze swirled in makes it delicious! I have tried every flavor of sf pudding n this is my fav!

    1. 2 stars
      I made this exactly as indicated, and got that weird feeling on my tongue! I couldn’t eat a whole cup of this, so I made sandwiches with 2 squares of graham crackers, and will see how they are as a single sandwich snack for 2WW points

      1. Sometimes I’ve noticed with thicker yogurt this happens. Sometimes my yogurt is thinner and runnier, and it dissolves better into the yogurt.
        But putting this on graham crackers is ALWAYS a good idea! LOL That’s my kind of treat!

  5. I use 2 small Take 2 vanilla yogurts, medium container sugar free cool whip
    1 box sugar free cheesecake instant pudding, 2 cans large mandarin oranges( rinsed) 1 can crushed pineapple drained and rinsed. It’s delicious!!!!

  6. 5 stars
    I used a sugar-free banana cream pudding and at first the taste was a little bit too bitter for me, so I added about a tablespoon of zero sugar coolwhip and mixed that in and it is perfection!

  7. 4 stars
    Ok, full disclosure…I HATE Greek yogurt! Doesn’t matter what brand or flavor, I just hate it. Sooo, for me to try this was a huge leap. I just started Weight Watchers and had already picked up some sugar free pudding and my son eats Greek yogurt so that was on hand. I used pistachio pudding, and while I don’t think this tastes like cheesecake, the consistency is there and the taste isn’t horrible lol. I would be willing to try this again with another flavor pudding and will take that as a win!

    1. This makes me so happy!
      Greek yogurt is a top notch food for eating high protein, low calorie food, so I’m glad you found a way to enjoy it! So many options with this combo!

      Good luck on weight watchers!

  8. 5 stars
    I used half the recipe.. 1/3 chobani non-fat plain Greek yogurt and 1/2 a tablespoon of sugar free chocolate pudding and OMG it was absolutely amazing !!! The perfect size for just a small snack/sweet tooth.

      1. 5 stars
        I used SF banana pudding ,greek yogurt added 2 sliced strawberries and SF Hersheys syrup, mixed all that together then sliced a half of a banana down the middle put the pudding mix on top with a squirt of SF whipped cream. Tastes like a banana split !!!

  9. Tonight I had a lemon chobani cup and mixed a tablespoon of sf vanilla instant pudding. It was yummy but not quite sf since the yogurt had some sugar in it. I added a little Trader Joe’s almond butter granola for texture. It was yummy. That’s what got me searching for other recipes, led me to your page. I will definitely try some of these suggestions!

  10. i’m not sure that I did this correctly I used your ratio of 1 tablespoon per 1 cup of plain nonfat Greek yogurt and all I tasted was the plain yogurt. I added sugar free butter scotch instant pudding mix but could not taste it at all. Any suggestions?

    1. Maybe try a little less yogurt (2/3 cup is one serving, so I’d start there!).
      Otherwise, at least with the pistachio flavor, I think it’s pretty strong!
      Also, what brand yogurt did you get? I just bought a new brand, and it’s much more “watery”.

    2. My hubby and I tried this tonight and it was delicious! Just what we were looking for in a sweet but still macro friendly treat. Thanks for sharing!

  11. I was thinking of using the jello sugar-free cheesecake pudding with non-fat yogurt and pumpkin puree (and maybe blueberries) for a low-fat low-calorie addition to thanksgiving dinner but chickened out because I wasn’t sure how to proportion the ingredients…any suggestions???

    1. I’ve done this SO MANY TIMES!! It’s one of my favorites. I should definitely take pictures and write about it.
      I might overdo it on the pumpkin, but I usually use, 1 cup Greek yogurt, 1 tablespoon pudding mix, 1/4 cup pumpkin puree and a squeeze of sugar free maple syrup!
      SO GOOD!

  12. I was reluctant to try this, but I did. I used 2Good Vanilla and pistachio powder! Game changer! Loved it and passed the recipe on. This will be around a lot.

  13. Half cup Fage nonfat Greek yogurt plus half cup frozen blueberries plus a couple packets stevia or Splenda. Delicious. 100 calories.

  14. 4 stars
    Just made this. 1 x 750g Liberté plan Greek 0% fat. I measured and it’s exactly 3 cups. 1 cup is 250g. 3 TBSP Fat free JellO pudding mix. Used a blender. Putting in individual snap-lock top glass containers. I see what you mean about the tongue texture thing. I am going to experiment with some milk and report back after a few attempts.

  15. 5 stars
    I made this last night with cheesecake pudding and added a few mini chocolate chips. So good!! I want to do it with strawberries and add some Walden Farms strawberry syrup next!

  16. Have you or anyone else tried using some SF Jello instead of pudding. There are so many flavors of Jello. Peach, Lime, Blueberry, Orange, even Pineapple. I buy Greek Yogurt Zero, it’s the one with the black label. My mind is not remembering the brand. Sorry about that. Trying Plain or Vanilla Yogurt and with Orange a Creamscicle. I’m going to try this. **

    1. Judy, this is what I do. Soft set whatever flavor of gelatin you like and then throw in 1 cup of the plain Greek yogurt. whip it all up together with a mixer (preferably with chilled beaters.) make sure to scrape up all parts of the bowl. then you can chill it in the bowl or in serving dishes. I made this for my kids years ago before I ever heard of keto or low carb. It is cold, refreshing, and you can eat a bunch.

  17. 5 stars
    A little unsweetened cocoa powder, cardamom, stevia and alcohol-free vanilla extract added, then layered with sugar free reddiwhip…Couple more carbs but absolutely decadent.

  18. 5 stars
    Used SF Pistachio with 1 large container Greek Yogurt. Made ahead and got real heavy, but still tasty. Next time make individual servings. This is delicious!!!

  19. 5 stars
    LoVe this. I make my own yogurt…I like it thick and not too tart. You have to try it with coconut cream pudding. 😱.
    I thought there was something wrong with my yogurt because I had that tongue feel people are talking about. So weird.

  20. 5 stars
    Thank you so much for the great idea! This is a delicious base that you can do so much with. My favorite is adding 2 tbsp sugar free or light whipped topping (cool whip), folding it in and topping with fruit.

  21. 5 stars
    Suggest using Two Good plain or vanilla, as it is extra filtered. The finished product turned out smoother than just a regular plain Greek. Also I added a tablespoon of Splenda. Very good. The cheesecake flavor is still a little too tart though. Any other flavor you use will still taste like a flavored cheesecake.

  22. 5 stars
    This is surprisingly yummy! I find that adding some water, maybe 1-3 tablespoons depending on the consistency you want, helps decrease that odd texture. the water really thins and smooths out the mixture!

  23. 5 stars
    This is delicious I use two tablespoons in my Greek yogurt cup I get the same thing on tongue weird it does go away I’m excited to try other flavors I did the 1 tbsp pb2 with the 2 tbsp vanilla pudding mix yum I like it sweet

      1. Do you think the pudding would add enough flavor to disguise the taste of the cottage cheese? I know…weird question, but cottage cheese is so good for you and I just don’t like it, so I try to think of ways to maybe make it work.

        1. So, this is greek yogurt, not cottage cheese.I do like pistachio pudding mix with cottage cheese though.  It won’t disguise the texture, but I don’t think cottage cheese has much of a taste

        2. Years ago I used to make a recipe using a large carton of cottage cheese, a packet of orange jello and a can of fruit cocktail. It was a favorite dish our whole family liked for get togethers. It’s even better if you use canned mandarin oranges.

          1. YES!! We did this too. We called it “Grandma salad”, and it was tradition to have it on Thanksgiving. We usually dumbed a few cans of “fruit cocktail” in it. SO YUMMY. In fact, I think I’ll make it Thursday!Thanks for sharing!


      2. 5 stars
        Can’t wait to try! I e been doing the cottage cheese puddings and I’m real sure about the ratio, but this tastes JUST like cheesecake. I used cottage cheese, not sure the brand. Maybe a cup and a half and added like 1/4 cup vanilla unsweetened almond milk, a tablespoon of vanilla instant breakfast, and sugar free cheesecake, maybe 3 tablespoons and 1-2 if the white chocolate jello! I would just keep tasting like I did and I wish I had write it down. I could have put it in a crust and nobody would know! Just a different cheese lol. If you can figure it out please let me know oh and if not sweet enough use a tablespoon of swerve. 😘

        1. I’m going to try your version!! When you say white chocolate jello, you mean pudding mix, right? And the vanilla instant breakfast? Is that a drink?


  24. I had some coconut milk nonfat yogurt. And nonfat no sugar vanilla pudding. Sprinkle of homemade granola and 1 tsp of sugar free raspberry jam. Awesome! Thank you

    1. 5 stars
      I used a Two Good strawberry yogurt with 1/2 top of the sugar free cheesecake pudding mix and oh my gooosssshhhhh it was yummy!

  25. Bought SF pudding mix and greek yogurt at the store, thinking it might be good since I have tried greek yogurt with raspberry jello mix before. Googled recipe to find a good ratio and found this, then was super surprised and happy to see you’re from BYU! That’s where I’m currently studying. Thanks for your recipe 🙂 Excited to explore your blog more.

  26. 5 stars
    Wow! I’m so excited to try this 2 Ingredient Instant Cheesecake!:) I always wanted to make one. Thanks and happy new year!:)

  27. 5 stars
    I just discovered this on my own in August. I had a craving for pistachio pudding and did not want to use milk and decided to experiment with yogurt. You are so right about using too much, it will have a pasty texture and it does do something funny to the tongue. I found your website because I thought there had to be a recipe where thinning out the yogurt to one cup would make a less thick pudding with the greek yogurt.

    1. So glad you found me Lilly!
      It’s true.. while I think the perfect ratio might be different for everyone, I like just 1 tablespoon to 1 cup of yogurt. There is also a HUGE difference in how thick the yogurt is with different brands. The Fage yogurt is VERY THICK, while my store brand is almost runny! Definitely makes a different outcome for each. I usually prefer the runnier yogurt. Plus it’s cheaper!

    1. 5 stars
      I use 1 cup, but the calories and macros are calculated based on 2/3 cup, because it’s 1 serving of yogurt, according to the label.  Which is why I put 2/3 in the recipe. You can do either.  It’s pretty much the same. 

  28. Is the pudding mix like jelly ? I live in the UK and am not sure what to use as I can’t get that jello brand… Any suggestions??? 🙂

    1. I believe what we call pudding in the US is the same as custard in the UK. Any instant custard mix should work.

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