This creamy, minty Low Carb Shamrock Shake Pudding is made with cottage cheese and packs 23g of protein and just 5g of carbs per serving, making it a perfect sugar-free St. Patrick's Day dessert.
Made in a blender in minutes and topped with whipped cream and dark chocolate shavings, it is the treat your sweet tooth and your blood sugar can both agree on.
Jump To:
- Other low carb dessert recipes you might enjoy
- Why this low carb shamrock shake pudding beats McDonald's
- Is This Low Carb Shamrock Shake Pudding Safe for Diabetics?
- Ingredients used to make low carb shamrock shake pudding
- Steps by step instructions
- Recipe tips
- Variations and Ingredient Swaps
- More cottage cheese recipes you might enjoy
- Macros and Nutrition per Serving
- Storage Tips
- Frequently asked questions
- More low carb recipes you might enjoy
- Recipe Card
Shamrock shakes are always a rage when St. Patrick's Day comes around and of course the shamrock shake commercials keep teasing me. It's no surprise that those shakes are a diabetic nightmare and spike my blood sugars out the roof.
So this year I decided to do something about it. This low carb shamrock shake pudding dessert brings me all the feels and I don't have to worry about the sugar spikes.
You might also enjoy this Keto Tiramisu Mousse recipe.
Other low carb dessert recipes you might enjoy
Why this low carb shamrock shake pudding beats McDonald's
A McDonald's small Shamrock Shake costs you 460 calories, 76g of carbs, and zero protein. This cottage cheese pudding delivers the same minty, creamy fix for just 141 calories, 5g of carbs, and 23g of protein per serving.
| McDonald's Shamrock Shake (small) | Low Carb Shamrock Shake Pudding | |
|---|---|---|
| Calories | 460 | 141 |
| Carbs | 76g | 5g |
| Protein | 0g | 23g |
| Sugar Free | No | Yes |
| Diabetic Friendly | No | Yes |
| Same minty, creamy flavor. | A fraction of the carbs. Actually filling. | |
Is This Low Carb Shamrock Shake Pudding Safe for Diabetics?
Yes. Here is why it works:
- Cottage cheese and Greek yogurt are both low glycemic; they digest slowly and keep blood sugar stable
- No added sugar; sweetened with powdered sweetener only
- Peppermint extract delivers full minty flavor; zero carbs, zero blood sugar impact
- 23g of protein per serving slows glucose absorption; making it one of the smartest sugar free desserts for diabetics
- 5g of carbs per serving; safe for both low carb and diabetic friendly eating plans
Ingredients used to make low carb shamrock shake pudding
Six simple ingredients, all low carb and diabetic friendly, no baking, just a blender.
- Cottage cheese is the high protein base; blends completely smooth and keeps carbs low
- Plain Greek yogurt adds creaminess and a protein boost; choose unsweetened for zero added sugar
- Low carb protein powder bumps protein to 23g per serving; use a vanilla variety for best results
- Powdered sweetener keeps it sugar free without the gritty texture of granular sweeteners
- Peppermint extract delivers that classic Shamrock Shake flavor; one small drop goes a long way
- Natural green food coloring is completely optional; just one drop for that festive St. Patrick's Day look
Steps by step instructions
How to make low carb shamrock shake pudding?
Blend all ingredients until completely smooth, pour into 4 small jars, and refrigerate for at least 1 hour before serving. Top with whipped cream and dark chocolate shavings right before serving.
Pro Tip: Chill overnight for an even thicker, creamier texture.
Recipe tips
- This recipe is lightly sweetened and has a gentle peppermint flavour with a light green color. Therefore, you may want to add more or less sweetener, peppermint extract, and food coloring according to your preference.
- If you only have granular sweetener, blend it in the blender to make powdered erythritol.
Variations and Ingredient Swaps
This sugar free shamrock shake pudding is easy to adapt whether you are dairy free, strict keto, or simply working with what you have on hand.
- Dairy free: swap cottage cheese for silken tofu; same creamy texture, still high protein and low carb
- Higher fat or keto: use full fat cottage cheese and full fat Greek yogurt; boosts healthy fats while keeping carbs low
- No protein powder: add an extra half cup of Greek yogurt; keeps the protein up and the texture thick
Macros and Nutrition per Serving
At 141 calories and 5g of carbs, this low carb shamrock shake pudding fits easily into a diabetic friendly or low carb eating plan without sacrificing flavor or satisfaction.
| Calories | Fat | Carbs | Sugar | Protein | |
|---|---|---|---|---|---|
| Low Carb Shamrock Shake Pudding | 141 | 3g | 5g | 4g | 23g |
| Regular Mint Chocolate Pudding Cup | ~200 | 5g | 30g | 22g | 3g |
| Per serving. Lower carbs, lower sugar, 7x the protein. | |||||
Storage Tips
- Stays fresh in sealed jars in the fridge for up to 4 days; perfect for meal prep
- Make a batch on Sunday and have a high protein, sugar free dessert ready all week
- Do not freeze; the texture becomes grainy once thawed
Frequently asked questions
Yes. Cottage cheese is low glycemic, high in protein, and low in carbs; it digests slowly and helps keep blood sugar stable. Choose 2% or full fat over low fat varieties, as lower fat versions often contain more added sugar.
This low carb shamrock shake pudding comes in at just 5g of carbs per serving. Most traditional St. Patrick's Day treats run 30g to 60g of carbs. Same minty, festive flavor with a fraction of the carbs and 23g of protein to keep blood sugar steady.
Most low carb protein powders are low glycemic and have little effect on blood sugar. Always check the label for added sugars or maltodextrin, as some flavored powders contain hidden carbs that can affect blood sugar levels.
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Recipe Card
Low Carb Shamrock Shake Pudding
Equipment
Ingredients
- 1 cup cottage cheese 2%
- 1 cup greek yogurt plain 2%
- 1 scoop low carb vanilla protein powder 3 tbsp
- 1 tablespoon powdered sweetener sugar substitute
- 1 drop peppermint extract
- 1 drop natural green food coloring
Instructions
- Add cottage cheese, Greek yogurt, protein powder and powdered sweetener to a blender. Start with less sweetener than you think you need; you can always add more to taste.
- Add one small drop of peppermint extract. Blend briefly, taste, and add another drop only if needed. Peppermint extract is strong; a little goes a long way.
- Add one small drop of natural green food coloring. Blend and check the color; add another drop only if you want a deeper green.
- Blend all ingredients on high until completely smooth with no lumps. Scrape down the sides as needed.
- Pour evenly into 4 small jars or containers. Seal and refrigerate for at least 1 hour before serving; overnight gives the best thick, creamy texture.
- Top with whipped cream and dark chocolate shavings right before serving.
Notes
- Peppermint extract: brands vary in strength; start with one drop and taste before adding more
- Food coloring: completely optional; skip it entirely or use a tiny pinch of spirulina for a natural alternative
- Toppings: sugar free whipped cream keeps it fully diabetic friendly; dark chocolate shavings add a rich mint chocolate finish with minimal carbs
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Bambi Strom says
Can you substitute the erythritol for monk fruit sweetener?
Oscar Chimenti says
Yes. Sweeten to your preference.
nancy says
perfect for st patricks day coming up!