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Protein Sparing Bread Pudding

Always look on the bright side of things!

That is my motto!

There have been many times in my life that I could have gotten down in the dumps about losing our house when Craig lost his job, or when we had to sell our cars because we needed the money, or when my doctor told me I couldn’t have children. BUT NO! I grabbed life by the balls and thought positive!

If you are thinking, “I hate my body and I hate this diet. I can’t eat bread, pasta or rice without gaining weight!” Then guess what? You will fail!

Instead of thinking negative about things in life, THINK POSITIVE! Think about all the delicious foods you CAN have! Including a HUGE SLICE of this protein sparing bread pudding!

What a perfect Christmas morning breakfast!

If your protein sparing bread falls and doesn’t turn out like you hoped, THINK POSITIVE! If that happens to me, I make this Protein Sparing Bread Pudding with it!

This Protein Sparing Bread pudding is SO delicious and it makes great leftovers!

If you need a simple protein sparing meal, I highly suggest to make a double batch of this protein sparing bread pudding and store extras in the freezer for an easy delicious protein sparing day!

To make my delicious protein sparing bread pudding, I added used Wholesome Yum Allulose to make the protein sparing bread! 

Allulose is a natural sweetener with zero calories and has no impact on blood sugar. Many people prefer this as their keto sweetener because it tastes just like sugar!

I used my protein sparing wonder bread dough to make this protein sparing bread pudding. Adding 1/4 cup of Wholesome Yum Allulose (any of their allulose works) to my protein sparing bread recipe gives the bread a softer texture. Other sweeteners will not work. You need allulose because allulose melts and creates a caramel-like protein sparing bread.

I only use Wholesome Yum brand of allulose for many reasons!

Wholesome Yum has the best quality natural sweeteners. Wholesome Yum also doesn’t use harmful additives like some brands! I also love Wholesome Yum because they are also a kind small family-owned business. You all know I love supporting small business!

Click HERE to order Wholesome Yum Allulose! 

Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time! 

Protein Sparing Bread Pudding

Maria Emmerich
Prep Time 15 minutes
Cook Time 1 hour
Course Appetizer, Bread, Breakfast, Dessert, Nut Free, PSMF Recipes, Vegetarian
Cuisine American
Servings 9
Calories 132



  • 12 large egg whites separated from whole eggs
  • ¼ cup Wholesome Yum Allulose any type works
  • ½ teaspoon Redmond Real Salt
  • ½ teaspoon cream of tartar to help stabilize the whites
  • 1 cup unflavored or vanillaegg white protein
  • Primal Kitchen Avocado Oil Spray


  • 1 3/4 cups unsweetened almond milk
  • 8 large egg whites
  • 2/3 cup Wholesome Yum Allulose any type works
  • 2 teaspoons ground cinnamon
  • 2 teaspoons vanilla extract
  • ½ teaspoon Redmond Real salt


  • 4 ounces cream cheese softened (or Kite Hill spread for dairy-free)
  • ¼ cup unsweetened almond milk or hemp milk if nut free
  • 3 to 4 tablespoons Wholesome Yum powdered allulose
  • 1 teaspoon vanilla extract


  • 1 cup Wholesome Yum powdered Allulose
  • 3 - 4 tablespoons unsweetened almond milk or hemp milk if nut free
  • 1/2 teaspoon vanilla extract or other extract like almond


  • Preheat the oven to 325 degrees F.
  • Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
  • Turn the mixer to low and gently mix the egg white protein powder into the whites.
  • Grease a bread pan with Primal Kitchen Avocado oil spray and fill with protein sparing Wonder Bread mixture.
  • Bake for 30 minutes or until golden brown. Turn oven off and leave bread in the oven for 15 minutes to avoid the bread from falling.
  • Let completely cool before cutting or the bread will fall. Cut into 1 inch cubes.
  • Spray a 9x13 baking dish with nonstick cooking spray. Place the cubed protein sparing bread into the prepared baking dish and spread it around into an even layer. Set aside.
  • In a large mixing bowl, whisk together the egg whites, natural sweetener, almond milk, vanilla, and cinnamon until fully combined. Pour the mixture evenly over the protein sparing bread in the prepared baking pan, making sure all of the bread is coated.
  • Meanwhile, preheat the oven to 350°F. Cover the bread pudding with tin foil and place the bread pudding in the oven and bake for 35-40 minutes or until the pudding is set. Remove foil and cook another 10 minutes or until there are crispy edges on the top.
  • Remove from the oven and allow to cool slightly before serving.
  • Make the cream cheese glaze: Stir the cream cheese with a fork until it is very loose and there are no lumps. Slowly add the almond milk and stir until smooth. Add the sweetener and vanilla and stir until smooth. Taste and adjust the sweetness to your liking. Just before serving, drizzle the glaze over the warm bread pudding.
  • To make the Protein sparing glaze, place the allulose in a small bowl and slowly add a tablespoon of almond milk to the bowl and extract. Stir and add more almond milk until you get a glaze with your desired consistency.
  • Store extras in an airtight container in the fridge for 5 days.


Nutritional Information (Protein Sparing Glaze: Option 2):
88 calories, 1g fat, 17g protein, 2g carbs, 0.2g fiber
P:E Ratio 6.1


Calories: 132 | Fat: 5g | Protein: 18g | Carbohydrates: 2g | Fiber: 0.2g | P:E Ratio: 2.6



“Hi Maria! I just want to say a big thank you! I can’t even write this without tearing up because I’m so grateful that your have shared your knowledge and let us all on your journey with you.

Last November I was hospitalized with extremely high blood pressure that was unable to be controlled. I was 45 year old. My specialist recommended losing weight.

I went home from that appointment and found you and went to work on changing my life.

I’m happy to say I’m so close to being off all drugs to lower my blood pressure and I’ve never felt so in control of my own health.

Truly Thank you, one grateful follower️!” Vanessa

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • I don’t know what else to do. I have left messages on every site, and still have not gotten a response. I purchased an ebook on Black Friday. It has been paid for; received acknowledgement that my order had been processed, funds subtracted from my account (so I know my order went through) but still have not been able to download the book.

    On the confirmation page was a link to print the book – I thought this is what I ordered so opened it and found it was only a link to have the download printed for an additional big fee. I want to view and print the recipes that I would like to try first before investing the $ in printing the whole book.

    I have several other of your books so don’t know how many recipes I will use from the protein sparing book but thought I would buy it for the occasions that I wanted to go a few days of no carbs.

    Please let me know how to download this purchase. I have been very patient (since 4th week of Nov. and still have nothing to show for my purchase).

    Thank you

    • Maria Emmerich says:

      Sorry about that. I don’t know how we missed your email. I just emailed the book to you. Let me know if you don’t get it.

  • Wenchypoo says:

    Dear Air-Fryer Queen,
    Nothing at all to do with the above article (sorry), but I just found this: https://lifehacker.com/make-poultry-cracklins-in-your-air-fryer-1848168231

  • Debi says:

    Hi Maria, Thank you so much for your PSMF Bread and variations. Have you ever tried putting yeast in it for the yeast smell? My hubby was asking and thought maybe we can’t do that because yeast needs sugar!
    Warm regards,


    • Maria Emmerich says:

      Yes, I have tried variations like that. But I tend to stay away from adding yeast, especially if you have a history of overgrowths or yeast infections. 🙂

  • GinaQ says:

    Hi Maria,

    I have several of your books and I love them all! My only request is to ask if you would consider including serving sizes in future recipes. If I make a big batch of something like this pudding, I will need to separate it out into 9 servings to figure out the approximate serving size. However, if you said, “9 one-cup servings,” it would help me avoid that step.

    • Maria Emmerich says:

      Thanks! Yes, that is ideal but can be challenging. Many recipes will vary based on methods (simmering can reduce amounts, etc). 🙂

      • GinaQ says:

        I was thinking of a guideline based on the serving size you used to determine the macros. You could add a note that the number of servings you get from the recipe can vary. – e.g. “1 cup of blank = x calories, x fat, x carbs, x protein. Approximately 9 servings per recipe. Number of servings per recipe may vary.”

  • Bonnie says:

    Hi, thanks very much for all your recipes, enjoy them & appreciate the ones you just give away

  • Michelle says:

    This looks amazing! Any reason why you don’t use the egg yolks for the pudding portion of the recipe. Just thinking about a “normal” bread pudding recipe and substituting the bread with protein sparing, along with the sugar, milk etc…

  • Te says:

    Hi Maria. I am excited to start making your PS bread (waiting on delivery of a few ingredients) and I just saw your recipe for making bread pudding! My non-keto husband loves bread pudding too and I am definitely going to make extra bread for this recipe.

    My question is, can bake it in a glass Pyrex cake pan and if you think that will work, do you have any suggestions for bake temp, time and stickiness prevention?

    Thanks so much for your time!

  • Brenda says:

    Love the PSMF bread! But when I just tried this pudding, I found it tasted ‘watery’; like the custard had no body. I think next time I will try doing the custard with whole eggs and have it on non-PSMF days. Love bread pudding and will enjoy it as the occasional treat.

  • Maria Emmerich says:

    Sorry about that. Maybe reduce the amount of almond milk a little next time?

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