These protein dirt pudding cups are a fun, high-protein twist on the classic dessert we all remember from birthday parties and Halloween parties as a kid! Made with simple ingredients like Greek yogurt, cocoa or protein powder, and crushed gluten free Oreos, they deliver a creamy chocolate pudding feel with a healthy upgrade...and yes, there are gummy worms involved!
This easy dessert is nostalgic but grown-up in all the right ways. I wanted a great make-ahead dessert that felt indulgent but actually fit into my usual routine and this single serve cup of dirt hit the spot. It's packed with protein, easy to customize, and honestly just so much fun to make.
If you love my Chocolate Protein Mousse or Cottage Cheese Ice Cream, this one’s going to be right up your alley.
If you're looking for more easy protein packed single serve desserts, try this Protein Monster Cookie or this Mug Brownie next!
Why You'll Love This Recipe
- It's a high-protein treat with a nostalgic twist! These gluten free oreo dirt cups are such a fun dessert to make and eat.
- It's easy. Made with simple ingredients you probably already have at home, this no bake recipe takes around 10 minutes or less to make.
- Make it single serve or for a crowd. Perfect for individual portions, meal prep, or make a larger batch for party treats!
- It's customizable. Easy to customize with different pudding bases and toppings like vanilla pudding made using vanilla yogurt & vanilla extract or vanilla protein powder and golden oreos.
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Protein Mud Pudding Cups Ingredients & Tested Substitutions
- Skyr or Greek Yogurt. Use plain skyr or plain Greek yogurt for the creamiest base with the most protein. I personally like Siggi's because it has 19 grams of protein per ¾ cup serving.
- Cocoa Powder or Chocolate Protein Powder. Use unsweetened cocoa powder or your favorite chocolate protein powder. I love Equip Foods here for the taste and texture.
- Oreos. I used gluten-free Oreo cookies for the cookie crumbs, but you can also use chocolate sandwich cookies, golden Oreos, or even peanut butter Oreos depending on your flavor mood.
- Gummy Worms. For the full worms pudding cups experience. I use Smart Sweets for a better-for-you version.
- Optional Toppings. Crushed chocolate chip cookies, a dollop of whipped cream, or even mini peanut butter cups make great add-ons.
Protein Mud Pudding Cup Step By Step Instructions
1. Make the pudding layer. In a large mixing bowl or using a food processor, mix together plain Greek yogurt or skyr & chocolate protein powder or cocoa powder.
2. Assemble the individual cups. In clear plastic cups or glass jars, spoon the chocolate pudding layer into the bottom of each cup.
3. Crush the cookies. Place gluten-free Oreos in a food processor & pulse until fine. Alternatively, you can place them in a resealable plastic bag and crush using a rolling pin or your hands until you get fine crumbs.
4. Top and garnish. Sprinkle Oreo crumbs on top of the pudding. Garnish with gummy worms or your favorite toppings.
Expert Tips, Tricks & Favorite Add Ins
- For a mousse-like texture, use a high-fat yogurt, whipped cottage cheese or add 1 tablespoon of cream cheese to the chocolate pudding mixture.
- Want to make it more indulgent? Add a layer of whipped cream, peanut butter cups, or more crushed oreos between the layers of pudding.
- Make them in advance in individual cups or a trifle dish for a crowd and cover with an airtight lid or plastic wrap.
- Double or triple the recipe if you'd like to make this an easy party dessert.
- Try using vanilla yogurt with vanilla extract or a scoop of your favorite vanilla protein powder paired with golden oreos for a fun flavor variation of this nostalgic treat.
How to Store Protein Dirt Cups
Store assembled dirt dessert cups in the fridge for up to 3 days. Keep them covered with plastic wrap or in a sealed container to maintain texture. Add gummy worms, oreo crumbs and other toppings just before serving for best results.
Protein Mud Pudding Cups FAQs
How much protein is in each cup?
Depending on your protein powder (and if you use it) and yogurt brand, each cup contains roughly 19–39 grams of protein. Using Greek yogurt or skyr gives the best protein boost and creamy chocolate pudding texture.
Can I make these dairy-free?
Yes! Use a dairy-free yogurt like coconut or almond-based and pair it with a vegan chocolate protein powder. The texture may be slightly thinner, but still delicious. CocoJune & Siggis both make delicious dairy free vanilla protein yogurts, too!
Can I prep these ahead for a party?
Definitely. These make a great make-ahead dessert! Just store them in an airtight container in the fridge and wait to add toppings (like gummy worms or crushed oreos) until just before serving for the freshest look and taste.
If You Liked This Recipe You Might Also Enjoy
Did you have a chance to make this recipe? If so, please leave me a 5 star rating and review below. I always love and appreciate hearing from you!
Protein Pudding Dirt Cups with Gummy Worms (GF)
Equipment
- Food Processor
Ingredients
- 1 ½ cups plain skyr or greek yogurt
- 4 tablespoons cocoa powder OR 1-2 scoops of your favorite chocolate protein powder Equip Foods protein powder tastes & mixes best, see ingredient notes in post
- 4 gluten free oreos
- Gummy worms I use Smart Sweets brand
- 2 teaspoons honey or maple syrup for sweetness optional
Instructions
- Make the pudding layer. In a large mixing bowl or using a food processor, mix together plain Greek yogurt or skyr & chocolate protein powder or cocoa powder.
- Assemble the individual cups. In clear plastic cups or glass jars, spoon the chocolate pudding layer into the bottom of each cup.
- Crush the cookies. Place gluten-free Oreos in a food processor & pulse until fine. Alternatively, you can place them in a resealable plastic bag and crush using a rolling pin or your hands until you get fine crumbs.
- Top and garnish. Sprinkle Oreo crumbs on top of the pudding. Garnish with gummy worms or your favorite toppings.
Notes
Expert Tips, Tricks & Favorite Add Ins
- For a mousse-like texture, use a high-fat yogurt, whipped cottage cheese or add 1 tablespoon of cream cheese to the chocolate pudding mixture.
- Want to make it more indulgent? Add a layer of whipped cream, peanut butter cups, or more crushed oreos between the layers of pudding.
- Make them in advance in individual cups or a trifle dish for a crowd and cover with an airtight lid or plastic wrap.
- Double or triple the recipe if you'd like to make this an easy party dessert.
- Try using vanilla yogurt with vanilla extract or a scoop of your favorite vanilla protein powder paired with golden oreos for a fun flavor variation of this nostalgic treat.
How to Store Dirt Cups
Store assembled dirt dessert cups in the fridge for up to 3 days. Keep them covered with plastic wrap or in a sealed container to maintain texture. Add gummy worms oreo crumbs and other toppings just before serving for best results. How much protein is in each cup?Depending on your protein powder (and if you use it) and yogurt brand, each cup contains roughly 19–39 grams of protein. Using Greek yogurt or skyr gives the best protein boost and creamy chocolate pudding texture. Can I make these dairy-free?
Yes! Use a dairy-free yogurt like coconut or almond-based and pair it with a vegan chocolate protein powder. The texture may be slightly thinner, but still delicious. CocoJune & Siggis both make delicious dairy free vanilla protein yogurts, too! Can I prep these ahead for a party?
Definitely. These make a great make-ahead dessert! Just store them in an airtight container in the fridge and wait to add toppings (like gummy worms or crushed oreos) until just before serving for the freshest look and taste.
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