🍌 Traditional vs Keto Banana Pudding: A Delicious Side-by-Side Comparison

Banana pudding is a beloved classic—cool, creamy, and layered with soft vanilla wafers and ripe bananas. But for those following a keto or low-carb lifestyle, traditional banana pudding is off the table. Thankfully, with the right ingredients and techniques, you can enjoy all the flavor and nostalgia—without the sugar crash.

Let’s break down the differences between traditional banana pudding and a Keto Banana Pudding made with Keystone Pantry Allulose, and explore exactly why we use each keto ingredient.

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🥄 The Base: Custard

Traditional Banana Pudding

• Milk or Half-and-Half

• Sugar

• Cornstarch

• Egg yolks

• Butter

• Vanilla Extract

The classic version relies heavily on sugar and cornstarch to sweeten and thicken the pudding. Cornstarch adds structure, while sugar balances the natural tartness of bananas.

✅ Keto Version

• Unsweetened Almond Milk – low-carb and low-calorie milk alternative

• Heavy Cream – adds richness and fat for a silky texture

• Keystone Pantry Allulose – natural, zero-net-carb sweetener

• Egg Yolks – traditional thickening agent; keto-friendly

• Gelatin (or xanthan gum) – replaces cornstarch for thickening

• Butter – optional for added richness

• Banana & Vanilla Extracts – provide classic flavor without the carbs

💡 Why these swaps?

• Allulose caramelizes and dissolves like sugar without raising blood sugar.

• Gelatin adds the same structure as starch, with zero carbs.

• Almond milk + cream gives creaminess without lactose or sugar.

🍌 Keto Banana Pudding (No Banana, No Guilt!)

Servings: 6 | Prep Time: 15 min | Cook Time: 15 min | Chill Time: 4 hours
Net Carbs per serving: ~4g

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🍨 Why No Bananas?

Bananas are too high in sugar to fit into a keto lifestyle. Instead, we use banana extract to create that signature flavor without the carbs. The pudding is rich, silky, and layered with low-carb vanilla wafers or whipped cream for texture.

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🧾 Ingredients

For the Pudding:

• 2 cups unsweetened almond milk (or full-fat coconut milk for richer texture)

• 3 large egg yolks

• ½ cup Keystone Pantry Allulose (sweetens like sugar, but no blood sugar spike)

• 2 tbsp heavy cream (adds richness)

• 1½ tsp banana extract (choose natural for best flavor)

• 1 tsp vanilla extract

• ¼ tsp salt

• 1 tsp gelatin (or ¼ tsp xanthan gum for egg-free version)

• 2 tbsp butter (optional, for a creamier finish)

Optional for Serving:

• Keto-friendly whipped cream (homemade with heavy cream + allulose)

• Low-carb vanilla wafers (store-bought or homemade almond flour cookies)

• Sliced chayote squash soaked in banana extract (a trick for those who want texture)

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👩‍🍳 Instructions

Step 1: Bloom the Gelatin

In a small bowl, sprinkle 1 tsp of gelatin over 2 tbsp cold water. Let sit 5 minutes to bloom.

🔎 Why gelatin? It thickens the pudding without cornstarch or flour.

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Step 2: Heat the Base

In a medium saucepan, whisk together:

• Almond milk

• Heavy cream

• Keystone Pantry Allulose

• Salt

Heat over medium, stirring often, until it’s hot but not boiling (about 170°F).

🔎 Why allulose? It dissolves like sugar and doesn’t crystallize — perfect for puddings.

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Step 3: Temper the Eggs

In a separate bowl, whisk the egg yolks. Slowly pour about ½ cup of the hot milk mixture into the yolks, whisking constantly to prevent curdling. Then pour the tempered yolks back into the saucepan.

Cook over medium-low heat, stirring constantly with a silicone spatula, until the mixture thickens (about 5–7 minutes).

🔎 Tip: Don’t walk away. Custard goes from silky to scrambled eggs fast.

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Step 4: Add Flavor & Thicken

Remove from heat. Whisk in:

• Bloomed gelatin

• Banana extract

• Vanilla extract

• Butter (optional)

Stir until fully smooth.

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Step 5: Cool & Chill

Pour pudding into a bowl or serving cups. Press plastic wrap directly onto the surface (to prevent a skin). Chill for at least 4 hours or overnight until fully set.

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🍰 To Serve

Layer with:

• Keto vanilla wafers (or crumbled almond cookies)

• Whipped cream

• Optional: small bites of banana-flavored chayote squash for texture (peel, steam, and soak in banana extract & sweetener)

Garnish with more whipped cream and a dusting of cinnamon or toasted almond slivers.

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📊 Nutrition (Estimate per serving without wafers):

• Calories: 170

• Net Carbs: 4g

• Fat: 13g

• Protein: 5g

• Fiber: 1g

• Sugar: <1g (from cream/almond milk, none added)

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🧠 Nutritional Comparison vs Traditional:

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🍌 The Fruit

Traditional Version

• Fresh ripe bananas

Bananas are key to traditional banana pudding’s flavor and texture, but each medium banana contains 27g of carbs and 14g of sugar—making them incompatible with keto.

✅ Keto Version

• Banana extract

• Optional: Chayote squash soaked in banana flavoring for texture

💡 Why this swap?
Banana extract captures the flavor without the sugar. For texture, chayote squash (which has a mild flavor and similar texture to cooked apples or pears) can be diced, steamed, and soaked in sweetener and banana extract.

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🍪 The Cookies

Traditional Version

• Nilla Wafers or other sugar-laden vanilla cookies

❌ Loaded with white flour and sugar—high glycemic and not keto-friendly.

✅ Keto Version

• Almond flour-based vanilla wafers

• Store-bought keto cookies or homemade options using allulose

💡 Why almond flour?
Almond flour is low in carbs and gluten-free, making it ideal for keto baking. Paired with Keystone Pantry Allulose, you get that classic cookie taste and crunch without the carb spike.

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🍦 The Topping

Traditional Version

• Meringue or Cool Whip / whipped topping

Most store-bought whipped toppings include corn syrup, sugar, and hydrogenated oils—not keto-friendly.

✅ Keto Version

• Homemade whipped cream
  (Heavy cream + Keystone Pantry Allulose + vanilla)

💡 Why homemade?
Making your own ensures it’s sugar-free and full of healthy fats, perfect for keto macros.

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📊 Nutritional Breakdown (per serving)

🧠 The Bottom Line:
The traditional version is a sugar bomb, with hidden carbs from cookies, bananas, and cornstarch.
The keto version keeps the flavor and texture, using smart substitutions to create a satisfying, low-carb dessert.

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🧂 Ingredient Comparison Table

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✨ Final Thoughts

Banana pudding is all about comfort and flavor—and now, it can be keto too. By understanding why each traditional ingredient is used, you can confidently swap them for healthier, low-carb alternatives without sacrificing the experience.

Keystone Pantry Allulose makes this possible. From smooth custards to crispy cookies, it replaces sugar seamlessly, helping you enjoy indulgent desserts while staying on track.