Only 4 Ingredients, High Protein, NO Sugar, Easy, Creamy, Delicious and Cheap
Only 4 INGREDIENTS, HIGH PROTEIN, NO SUGAR, Easy, Creamy, Delicious and Cheap is a easy American recipe that serves 2. 120 calories per serving. Recipe by Patricia Delicious Nutrition on YouTube.
Prep: 5 min | Cook: 3 min | Total: 13 min
Cost: $15.32 total, $7.66 per serving
Ingredients
- 1 cup Skim Milk (whole milk replaced with skim for lower fat; use fresh refrigerated milk)
- 2 tablespoons Skim Milk Powder (adds creaminess and mimics sweetened condensed milk without added sugar)
- 1 piece Large Egg (provides structure, protein, and healthy fats; use at room temperature)
- 2 tablespoons Erythritol (or other baking‑safe sweetener) (heat‑stable, zero‑calorie sweetener; adjust to taste)
- 1 teaspoon Vanilla Extract (optional flavor enhancer)
- 2 tablespoons Peanut Butter (homemade or store‑bought) (topped after chilling; choose natural, no‑added‑sugar version)
Instructions
Measure Ingredients
Measure 1 cup of skim milk, 2 tbsp skim milk powder, 1 large egg, 2 tbsp erythritol, and 1 tsp vanilla extract into separate containers.
Time: PT1M
Combine Milk and Milk Powder
In the mixing bowl, whisk the skim milk and skim milk powder together until the powder is fully dissolved and the mixture is smooth.
Time: PT1M
Add Egg and Sweetener
Add the egg, erythritol, and vanilla extract to the milk mixture. Whisk thoroughly until the mixture is uniform and slightly frothy.
Time: PT1M
Microwave Cooking
Pour the batter into a microwave‑safe glass dish (or two small ramekins). Microwave on high in 30‑second intervals, stirring gently after each interval, until the custard thickens (about 2 minutes total).
Time: PT2M
Cool and Chill
Remove the dish from the microwave and let it sit for 1 minute, then place it in the refrigerator for at least 5 minutes to set and cool.
Time: PT5M
Temperature: 4°C
Add Peanut Butter Topping
Spread 2 tbsp of natural peanut butter over the top of each serving. Optionally garnish with a pinch of sea salt or a drizzle of extra sweetener.
Time: PT1M
Serve
Enjoy the custard straight from the dish or transfer to a plate. It can be eaten warm or cold.
Time: PT0M
Nutrition Facts
- Calories
- 120
- Protein
- 9 g
- Carbohydrates
- 4 g
- Fat
- 6 g
- Fiber
- 1 g
Dietary info: Low‑Carb, Gluten‑Free, Keto‑Friendly, High‑Protein
Allergens: Milk, Egg, Peanuts
Ingredient Substitutions
- Instead of Skim Milk: Almond milk (unsweetened), Soy milk (unsweetened)
- Instead of Skim Milk Powder: Non‑fat dry milk, Powdered whey protein (unflavored)
- Instead of Large Egg: Egg white only (reduce richness), Flax egg (1 tbsp ground flax + 3 tbsp water)
- Instead of Erythritol (or other baking‑safe sweetener): Allulose, Stevia blend (baking)
- Instead of Vanilla Extract: Almond extract, Maple extract (use less)
- Instead of Peanut Butter (homemade or store‑bought): Almond butter, Sunflower seed butter
Equipment Needed
- Microwave‑Safe Glass Dish
- Mixing Bowl
- Whisk or Fork
- Measuring Cups and Spoons
- Spatula
- Refrigerator
Critical Steps — Do Not Skip
- Fully dissolve skim milk powder to avoid grainy texture.
- Microwave in short 30‑second bursts and stir to prevent over‑cooking.
- Cool in the refrigerator before adding peanut butter to keep the topping smooth.
Chef Tips from the Video
- For a chocolate version, add 1 tsp cocoa powder to the batter before microwaving.
- A pinch of sea salt on the peanut butter topping enhances flavor contrast.
- Use a silicone microwave container for easy release.
Troubleshooting
Custard is watery after microwaving.
Microwave for an additional 30‑second interval and stir; ensure the egg is fully incorporated.
Grainy texture from milk powder.
Sift the milk powder before adding and whisk vigorously to fully dissolve.
Peanut butter hardens on top.
Warm the peanut butter briefly in the microwave or stir in a tiny amount of warm water to soften.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Not recommended; texture may become grainy.
Room temperature: Consume within 2 hours of preparation.
Make-Ahead Tips
- Prepare the custard base and refrigerate; add peanut butter just before serving.
- Can be made the night before for a quick breakfast.
Frequently Asked Questions
What is the cultural significance and history of low‑carb microwave milk custard in American healthy‑eating culture?
Low‑carb microwave milk custard reflects the recent American trend toward quick, protein‑rich desserts that fit into keto and low‑carb lifestyles. It adapts traditional custard techniques using modern appliances like the microwave to meet busy, health‑conscious consumers.
What are the traditional regional variations of custard‑style desserts in American cuisine?
In the United States, custard desserts range from classic baked custards like flan and crème brûlée to stovetop puddings such as egg custard. Modern variations often replace sugar with low‑calorie sweeteners and use microwave or sous‑vide methods for speed.
How is low‑carb microwave milk custard traditionally served in American homes?
It is typically served in small ramekins or glass dishes, either warm straight from the microwave or chilled. A common topping is a spoonful of nut butter, fresh berries, or a drizzle of sugar‑free chocolate sauce.
What occasions or celebrations is low‑carb microwave milk custard associated with in American health‑focused culture?
It is popular as a post‑workout snack, a low‑sugar birthday treat, or a quick breakfast for those following keto or low‑carb diets. Its simplicity makes it a go‑to for potlucks where healthier dessert options are desired.
What makes low‑carb microwave milk custard special or unique in the realm of low‑carb American desserts?
The recipe uses skim milk powder to mimic the richness of sweetened condensed milk without added sugar, and the egg provides a silky texture while boosting protein. Cooking in the microwave eliminates the need for an oven, keeping the carb count low and preparation fast.
What are the most common mistakes to avoid when making low‑carb microwave milk custard?
Common errors include over‑cooking the custard, which makes it rubbery; not fully dissolving the milk powder, leading to graininess; and using a non‑microwave‑safe dish that can crack under heat.
Why does this low‑carb microwave milk custard recipe use erythritol instead of regular sugar?
Erythritol is heat‑stable and provides sweetness without adding carbs or calories, keeping the dessert low‑carb and keto‑friendly. Regular sugar would raise the carbohydrate count and alter the nutritional profile.
Can I make low‑carb microwave milk custard ahead of time and how should I store it?
Yes, you can prepare the custard base a day ahead, refrigerate it in an airtight container, and add the peanut butter topping just before serving. Store in the refrigerator for up to 3 days; do not freeze as texture may change.
What texture and appearance should I look for when the low‑carb microwave milk custard is done?
The custard should be thick enough to coat the back of a spoon, with a smooth, glossy surface. It will be slightly wobbly when warm but will firm up after chilling.
How do I know when the low‑carb microwave milk custard is fully cooked?
When the mixture has thickened after the final 30‑second interval and no longer looks runny, it is done. A gentle stir should reveal a smooth, cohesive custard without liquid pockets.
What does the YouTube channel Patricia Delicious Nutrition specialize in?
The YouTube channel Patricia Delicious Nutrition focuses on healthy, low‑carb, high‑protein recipes that fit into active lifestyles, offering practical cooking tips, nutrition education, and easy‑to‑follow tutorials for wholesome meals and desserts.
How does the YouTube channel Patricia Delicious Nutrition's approach to low‑carb dessert cooking differ from other health‑focused cooking channels?
Patricia Delicious Nutrition emphasizes minimal ingredient lists, no‑bake or quick‑cook methods like microwaving, and thorough explanations of ingredient labels (e.g., distinguishing milk powder from milk formulas). This practical, science‑backed style sets it apart from channels that rely on more elaborate or processed sweeteners.
Last updated: August 28, 2026
