Sugar-free • Low carb • High protein • 5 minutes
Makes: ~1¼ cups
Protein: ~40–50g total
Carbs: 2–3g per serving
⭐ Ingredients (Only 3!)
- 1 cup unsweetened vanilla almond milk (or regular milk if you prefer)
- ½ cup vanilla whey protein isolate (or unflavored whey isolate)
- ¼ cup allulose (best sugar-free sweetener for smooth, syrupy texture—no graininess)
Optional but recommended for richer texture:
- 1 tbsp butter or coconut oil
- ½ tsp vanilla extract
🥣 Instructions
1. Heat the Milk
- Pour almond milk into a small saucepan.
- Heat over medium-low until warm (don’t boil).
2. Add the Allulose
- Whisk in allulose until fully dissolved.
- Simmer very gently for 3–5 minutes, stirring often.
- It should begin to thicken slightly.
3. Add the Protein Powder (IMPORTANT step)
To prevent clumping:
- Remove the pot from heat.
- Let it cool 1 minute, then slowly whisk in the whey isolate 1 tbsp at a time.
- Keep whisking until smooth and creamy.
4. Thicken
- Return to very low heat and whisk 1–2 minutes more until it reaches condensed-milk thickness.
(Don’t boil once protein is added — it can curdle.)
5. Cool
- It thickens more as it cools.
- Store in a jar in the fridge for 5–7 days.
🍽 Macros (entire batch — approx.)
- Calories: 250–300
- Protein: 40–50g
- Net Carbs: 6–8g
- Fat: 3–6g
Per 2 tbsp serving:
- Protein: 6–8g
- Net carbs: 1–2g
🔥 Tips for Best Texture
- Use whey isolate, not concentrate — it dissolves smoother.
- Allulose is the ONLY sweetener that gives syrupy condensed-milk texture.
- For ultra-thick: simmer almond milk longer before adding protein.
- To make it richer: whisk in 1 tbsp butter after all ingredients are combined.
🍰 Use This in ANY Recipe That Calls for Condensed Milk
Perfect for:
- Protein fudge
- Protein cheesecake
- Keto lemon bars
- Sugar-free tres leches
- Coffee creamer
- Protein mug cakes
- Creamy sauces
