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
- 50 g egg — whole, beaten (about 1 large egg)
- 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.
More Low Appetite recipes
Savory Ricotta Egg Protein Squares
These soft, savory ricotta egg protein squares are mild in flavor and easy to nibble, ideal when GLP-1 medications blunt your appetite. Each small piece is nutrient-dense and high in protein, so even a few bites help support muscle mass and energy without feeling heavy.
Soft Savory Egg & Cottage Cheese Mini Bake
This soft, mild mini egg bake is designed for GLP-1 users with very low appetite, providing a small but nutrient-dense breakfast that’s easy to get down in a few bites. High-quality protein from eggs and cottage cheese supports muscle maintenance even when portions are tiny, and the gentle flavors help avoid taste fatigue or nausea.
Savory Soft Ricotta Tuna Protein Cups
These mild, savory ricotta tuna cups are designed for GLP-1 users with low appetite, offering high protein in a very small, easy-to-digest portion. The soft texture, gentle flavor, and compact size make it easier to eat even when you don’t feel hungry, helping maintain muscle mass and steady energy.