5 Dessert Pudding Recipes for Gut Health (Keto + Salt-Free)

 

Delicious Keto-Friendly Desserts That Support Gut Health

If you’re like me, dessert isn’t just about satisfying a sweet tooth — it’s about nourishing your body, too. By combining keto-friendly ingredients, functional prebiotics, and antioxidant-rich spices, you can enjoy puddings that taste indulgent and support gut health.

Here are five variations of my favorite carob pudding base recipe that you can snack on all week without guilt.

🌿 The Carob Pudding Base (Two Options)

You can choose your base depending on your goals:

Budget-Friendly → 1 can full-fat coconut milk + 1 can evaporated milk

Keto-Pure → 2 cans full-fat coconut milk (no dairy, lower carbs, higher healthy fats)

Ingredients (for either version):

1 can (13.5 oz) full-fat coconut milk (or use two cans if making keto-pure)

1 can (12 oz) evaporated milk (omit if using two cans of coconut milk)

2 large eggs

¼ cup carob powder

1 Tbsp Truvia (or keto-friendly sweetener of your choice)

Instructions:

Whisk all ingredients together until smooth.

Heat gently on the stove, stirring until thickened.

Pour into jars or bowls, chill, and enjoy for up to a week.

⚖️ Nutrition Snapshot

Budget-Friendly (coconut + evaporated milk) → Creamy, balanced, more affordable; ~7–9g net carbs per serving.

Keto-Pure (2 cans coconut milk) → Lower carbs, higher MCT fats, entirely dairy-free; ~5–6g net carbs per serving.

Both versions are delicious — the coconut + evaporated blend saves money while still being fairly keto-friendly, while the 2-coconut base maximizes fat quality and keeps carbs lower. Readers can pick whichever fits their budget and health goals.

🎃 Pumpkin Spice Carob Pudding

Add ¼ cup pumpkin puree + ½ tsp pumpkin pie spice.

Nutrition:

Budget-Friendly: +2g net carbs (from pumpkin)

Keto-Pure: +2g net carbs (same)

2️⃣ ☕ Mocha Teeccino Carob Pudding

Replace ¼ cup of the liquid with brewed Teeccino French Roast.

Add ½ tsp vanilla extract.

Nutrition:

Budget-Friendly: no major change

Keto-Pure: no major change

3️⃣ 🥥🌰 Coconut Almond Joy Carob Pudding

Add ¼ tsp almond extract.

Stir in 2 Tbsp unsweetened shredded coconut.

Optional: sprinkle with 1 Tbsp chopped almonds.

Nutrition:

Budget-Friendly: +1g net carbs, +3g fat

Keto-Pure: +1g net carbs, +3g fat

4️⃣ 🍯 Cinnamon Pecan Carob Pudding

Add 1 tsp cinnamon.

Stir in 2 Tbsp chopped pecans before chilling.

Nutrition:

Budget-Friendly: +1g net carbs, +3g fat

Keto-Pure: +1g net carbs, +3g fat

5️⃣ ✨ Spiced Turmeric Carob Pudding

Stir in ½ tsp of turmeric and a pinch of black pepper.

Add ½ tsp ginger powder for warmth.

Nutrition:

Budget-Friendly: +1g net carbs (from spices negligible)

Keto-Pure: +1g net carbs

✅ Why These Puddings Support Gut Health

Carob → naturally sweet, caffeine-free, antioxidant-rich.

Coconut milk → MCT fats for energy + gentle on digestion.

Eggs → protein + choline for brain and cell health.

Add-ins → each variation layers in prebiotics, antioxidants, or healthy fats.

The Budget-Friendly base keeps costs down while still keto-manageable, and the Keto-Pure base maximizes fat quality and lowers carbs further. Every variation is gut-friendly, salt-free, and indulgent.

With a simple carob pudding base, you can enjoy a week’s worth of desserts that aren’t just keto-friendly, but also functional foods for gut health. Whether you crave the spice of pumpkin, the indulgence of coconut and almond, or the kick of Teeccino “mocha,” you’ll have a treat that satisfies both taste and wellness.

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