Creamy Vanilla Egg Custard Protein Pots
These smooth, lightly sweet vanilla custard pots are easy to sip or spoon when your appetite is low on GLP-1 medications. They pack high-quality protein and gentle carbs into a small, easy-to-digest portion to support muscle and energy without overwhelming your stomach.
Ingredients
- 2 piece eggs — whole, lightly beaten
- 150 g greek yogurt, plain, 2 percent — room temperature if possible
- 200 ml milk, lactose-free or regular, 1.5 percent — room temperature if possible
- 25 g whey or neutral protein powder, vanilla or unflavoured — sifted to remove lumps
- 15 g maple syrup or liquid honey — liquid optional
- 3 ml vanilla extract — none
- 1 pinch fine sea salt — a small pinch
Instructions
- Preheat the oven to 150°C and place a small baking dish inside that can hold two ramekins; put a kettle of water on to boil for a water bath.
- In a medium bowl, whisk the eggs gently until just combined, then whisk in the greek yogurt until smooth with no visible lumps.
- Add the milk, protein powder, maple syrup if using, vanilla extract and salt, whisking slowly until the mixture is silky and the protein powder is fully dissolved; avoid whipping in lots of air.
- Strain the custard mixture through a fine sieve into a jug to remove any bits, then divide evenly between two small oven-safe ramekins.
- Place the ramekins in the preheated baking dish and carefully pour hot (not boiling) water into the dish so it comes about halfway up the sides of the ramekins, creating a gentle water bath.
- Bake for 15–20 minutes until the edges are set but the centres still have a slight wobble; remove the ramekins from the water and let them cool to warm or room temperature.
- Serve warm or chilled; if your appetite is very low, start with a few small spoonfuls, or thin with a splash of extra milk and stir to a drinkable consistency.
Tips for GLP-1 users
If your appetite is very low, keep the portion tiny and focus on slow, mindful bites—the smooth texture and mild vanilla scent are designed to be non-triggering while still delivering over 20 g of protein per serving.
Eat this custard slightly chilled or at room temperature, as extreme temperatures and strong food smells can worsen nausea and make low appetite feel more pronounced on GLP-1 medications.
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