Creamy Vanilla Protein Custard Cups
These creamy vanilla custard cups are a small, smooth snack designed for people on GLP-1 medications who struggle with low appetite. Each portion is nutrient-dense and high in protein, so a few gentle spoonfuls can still provide meaningful nutrition without feeling heavy.
Ingredients
- 150 g low fat greek yogurt — plain
- 30 g whey protein powder vanilla — unsweetened or lightly sweetened
- 1 piece egg — whole, beaten
- 120 ml milk — semi-skimmed or low fat
- 10 g honey — liquid optional
- 2 g vanilla extract — pure
- 10 g chia seeds — whole optional
Instructions
- Preheat the oven to 150°C and prepare a small baking dish or loaf tin that can hold two small ramekins; place two ramekins inside.
- In a bowl, whisk the egg, milk, greek yogurt, vanilla extract, honey (if using), and whey protein powder until completely smooth with no lumps.
- Divide the mixture evenly between the two ramekins, then pour hot tap water into the baking dish so it comes halfway up the sides of the ramekins to create a gentle water bath.
- Bake for 12-15 minutes until the custards are just set at the edges but still slightly wobbly in the centre, then carefully remove from the water bath and let cool to room temperature.
- If using chia seeds, sprinkle 5 g over each custard while still slightly warm, then chill in the fridge for at least 30 minutes to thicken and fully set before serving.
Tips for GLP-1 users
If your appetite is very low, start with just a few spoonfuls; this custard is high in protein and easy to digest, so even a small amount provides meaningful nutrition without a strong smell or heavy feeling.
For extra gentleness on the stomach, use lactose-free milk and yogurt and skip the chia seeds if you are prone to bloating.
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