Cardamom Pear Bread Pudding
Cozy cardamom pear bread pudding with creamy custard, ripe pears, and warm spices. Tips, variations,...
50
total time
6
servings
50 kcal
calories
Introduction and Overview
High-Protein No-Sugar Monkey Bread is a modern spin on a brunch classic that many of us grew up loving. This version keeps the warm, pull apart texture people adore while cutting sugar and boosting protein to support active lifestyles. Instead of the traditional loaf made with white flour and brown sugar, we lean on almond flour, whey or plant protein powder, Greek yogurt, eggs, and a touch of no sugar sweetener to provide sweetness without spikes. The result is a tender and slightly caramel-brown crown of bite sized pieces that are easy to share and easy to portion. The secret to success is balancing moisture and structure: the protein adds chew and resilience, while the fats from yogurt and nuts keep the pieces soft rather than dry. For those watching carbohydrates, the almond flour base keeps net carb counts lower than a standard monkey bread while still delivering a familiar crumb. Per serving you can expect roughly 18-22 g of protein, depending on the exact protein powder used, along with healthy fats from yogurt and nuts and a modest amount of carbohydrates from the almond flour. This recipe is versatile enough for a quiet weekend breakfast or a post workout recovery snack that travels well. It can be assembled the night before and baked in the morning, saving you time on busy days. Flavors can be tailored by adding vanilla, a pinch of espresso powder for depth, or a hint of citrus zest to brighten the aroma.
Gathering Ingredients
Before you bake, gather the ingredients and measure them in advance. The base of this monkey bread is a combination of almond flour and protein powder to create a sturdy yet tender crumb. Use 2 cups almond flour, 1 cup vanilla whey protein powder or a plant based blend, 1/2 cup unsweetened almond milk, 2 large eggs, 1/2 cup plain Greek yogurt, 2 tablespoons melted butter or coconut oil, 1 1/2 teaspoons baking powder, 1 teaspoon ground cinnamon, 1/4 teaspoon salt, 1/3 cup sugar free sweetener like erythritol, and 1/2 cup chopped walnuts or pecans. If you want richer flavor, add 1 teaspoon vanilla extract. For a dairy free option swap Greek yogurt for coconut yogurt and use a dairy free milk. To boost texture, mix in 1-2 tablespoons chia seeds or flax meal. The secret to a great texture is keeping the dough cohesive but not too wet, so you can roll the dough into small balls that hold their shape when tossed with cinnamon sugar. For the cinnamon sugar, combine 2 tablespoons sugar free sweetener with 1 teaspoon ground cinnamon. Grease a bundt pan or loaf pan well or line with parchment so the slices come out clean. Have a wooden spoon, a whisk, and a measuring cup handy. If you are short on time, the dough can be mixed early and held in the fridge for a few hours before baking, saving you morning prep.
Preparing the Dough
To begin forming the dough, whisk the dry ingredients in a large bowl: almond flour, protein powder, baking powder, salt, and cinnamon. In a separate bowl whisk the eggs with Greek yogurt, milk if needed, vanilla extract, and melted butter until smooth. Pour the wet mixture into the dry and mix until a thick batter forms. The texture should be dense enough to hold its shape when rolled into small balls but not so dry that it cracks. If the batter seems too stiff, add a splash more milk or yogurt, one tablespoon at a time. If it is too loose, add a little more almond flour. Let the mixture rest for 5 to 10 minutes; this helps hydrate the almond flour and improves the crumb structure. During this rest, preheat the oven to 350 F (175 C) and prepare the pan. To form the traditional pull apart effect, roll small chunks of dough into roughly 1 inch balls. If you prefer uniform pieces, weigh each ball to about 15-18 grams. Roll each ball in the cinnamon sugar mixture described earlier to coat all sides before stacking them into the pan. For variety, you can layer the coated dough balls in concentric circles so the bake produces a hollow center like a crown of rings. The rest step is optional but recommended for a softer crumb. Finally, bake the assembled loaf until the surface is golden brown and a toothpick inserted into the center comes out clean.
Cooking Process
Set the stage for a perfect bake by preheating the oven to 350 F (175 C). Lightly grease a bundt pan or loaf pan with oil or butter, or line with parchment for extra ease of release. Assemble the dough balls by tossing each in the prepared cinnamon sugar and placing them evenly in the pan. The goal is a layered, pull apart texture with a caramelized edge. Bake for 28 to 32 minutes, or until the top is deeply golden and a toothpick inserted in the center comes out with just a few moist crumbs. If the top browns too quickly, tent with foil and continue baking. Once baked, allow the monkey bread to rest in the pan for 10 to 15 minutes. This rest helps the internal structure set, making it easier to slice without crumbling. If you want a glossy finish or extra richness, drizzle a small amount of a sugar free syrup or melted butter and a dusting of cinnamon. Slice while warm and serve alongside a dollop of Greek yogurt or a handful of fresh berries for a protein balanced serving. Leftovers can be stored in the fridge for up to five days or frozen for longer keeping. Reheat gently in the oven or a low power microwave to restore the soft crumb, checking frequently to avoid overheating which can dry the bread.
Nutritional Profile and Health Benefits
This high protein no sugar monkey bread offers a compelling balance of nutrients that support sustained energy and fullness. By replacing refined flour with almond flour, the recipe increases healthy fats and fiber while reducing net carbs compared to traditional monkey bread. The protein comes from whey or plant based protein powder and Greek yogurt, delivering roughly 18-22 g of protein per serving depending on the exact products used. The fat content largely comes from nuts and yogurt, contributing to satiety and flavor, while a sugar free sweetener keeps total sugars low. Because this bake uses yogurt rather than a heavy glaze or sugary syrup, the overall glycemic impact is lower, making it a friendlier option for morning energy or post workout recovery. This recipe also supplies calcium from yogurt and essential minerals from nuts. If you are counting macros, portion control is simple: eight to ten bite sized pieces per serving yields a substantial protein boost without overdoing calories. For those with dairy considerations, the dairy free adjustments described in the Gathering Ingredients section still provide high protein while allowing a dairy free finish. Finally, the bread offers a comforting texture with enough chew to mimic indulgence without the usual sugar crash.
Flavor Variations and Substitutions
One of the joys of this recipe is its adaptability. If you crave a chocolatey version, add 1 to 2 tablespoons unsweetened cocoa powder to the dry mix and swap in a chocolate flavored protein powder. For a bright citrus note, fold in 1 teaspoon lemon zest and a splash of vanilla during the wet mixing stage. Nut butter lovers can swirl in 2 tablespoons of peanut or almond butter into the batter before rolling, then place a few dollops between dough balls to create pockets of creamy richness as the loaf bakes. If you want extra crunch, increase the chopped nuts to 3/4 cup and mix in a handful of pumpkin seeds or sesame seeds. For dairy free options, rely on coconut yogurt and plant based milk, keeping the rest of the ratios the same. If you prefer a lower fat version, reduce the butter by half and compensate with a touch more yogurt. Finally, you can play with spices by adding a pinch of cardamom or nutmeg for warm, bakery style aroma. The key is to keep the structure so the pieces still pull apart nicely while delivering a satisfying flavor profile without added sugar. These variations let you tailor the loaf to your taste and dietary needs while preserving the protein forward concept.
Final Presentation and Serving
When the loaf reaches the table, presentation matters as much as flavor. Slice the monkey bread into generous portions and plate it with a dollop of yogurt or ricotta on the side for extra protein. A handful of fresh berries or citrus segments adds a bright contrast to the warm tones of the loaf. If you like a touch of sweetness, drizzle a small amount of sugar free syrup or a light honey alternative, being mindful of portion size to keep it sugar free. A light dusting of cinnamon enhances aroma and appearance, making the dish look bakery worthy yet approachable at home. The texture should be soft and tender with a slightly caramelized exterior. For a social brunch, place the loaf in the center of the table and let guests pull apart pieces themselves, which enhances the communal feel and allows everyone to control their portions. If you prefer a plated style, serve slices with a side of yogurt, fresh fruit, and a sprinkle of chopped nuts. The overall effect is comforting, protein rich, and satisfying without sugar spikes, making it a versatile option for family meals or gym friendly menus alike. A well plated version makes a great photo for your blog or social media as well, thanks to the warm color and inviting texture.
Storage, Reheating and Tips
Leftover monkey bread stores well in the refrigerator for up to five days when kept in an airtight container. For longer storage, freeze individual portions in a freezer safe bag or container. Reheating is quick: warm pieces in a 300 F (150 C) oven for 8 to 12 minutes, or reheat each portion in a microwave for 20 to 30 seconds just until warm. To preserve moisture and prevent dryness, reheat with a small splash of milk or yogurt and a light brush of oil or butter on top. If you notice that the loaf is drying out in storage, a quick glaze or a drizzle of sugar free syrup can restore some moisture and sweetness without increasing sugar load. When baking again, you can extend the bake time by a few minutes if you prefer a crisper edge. To keep the texture consistent for meal prep, consider dividing the dough into individual balls before baking and then storing the baked pieces separately. This makes portion control easy and ensures the protein rich bites retain their soft interior. A well wrapped loaf stays fresh longer, and a few simple tweaks can help you enjoy a comforting, protein forward treat through the week without sugar spikes or heavy cravings. Store, reheat, and enjoy with minimal effort.
High-Protein No-Sugar Monkey Bread
Protein-packed, no-sugar monkey bread recipe with almond flour and whey protein for a healthy, delicious breakfast or post-workout snack.
total time
50
servings
6
calories
50 kcal
ingredients
- 2 cups almond flour 🥜
- 1 scoop vanilla whey protein powder 💪🍨
- 2 eggs 🥚
- 1/2 cup plain Greek yogurt 🥣
- 1/4 cup unsalted butter, melted 🧈
- 2 tablespoons sugar-free sweetener (erythritol/monk fruit) ✨
- 1 teaspoon vanilla extract 🍦
- 1 teaspoon ground cinnamon 🥄
- 1/2 teaspoon baking powder 🧂
- 1/4 teaspoon salt 🧂
- 2 tablespoons melted butter for coating the pan 🧈
instructions
- Preheat the oven to 350°F (175°C). Grease a bundt pan with 2 tablespoons melted butter.
- In a large bowl, whisk together almond flour, protein powder, baking powder, salt, and cinnamon.
- In a separate bowl, whisk eggs, Greek yogurt, melted butter, vanilla extract, and the sugar-free sweetener until smooth.
- Fold the wet ingredients into the dry ingredients until a sticky dough forms.
- Roll the dough into small balls about 1 inch in diameter.
- Toss each ball in a shallow dish with a touch of cinnamon, then brush with a little melted butter to coat.
- Layer the coated balls into the prepared Bundt pan, finishing with any remaining butter.
- Bake for 25–30 minutes until golden and set. Let cool slightly before serving.
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