Delicious Pudding Made from Plants

Oh, the wonders of Japanese sweet potatoes

Japanese sweet potato pudding with frozen berries on top

A Pudding That’s Both Tasty and Healthy

Who knew that pudding could have antioxidants and healthy fiber in it. But that’s what I discovered a few years back when I began learning about eating high-nutrient, low-calorie-density foods to lose weight.

I will say that eating this pudding every day might not be great for weight loss because the pudding is sweet and it’s a bit hard to have only one serving. But it’s a wonderful healthy replacement for the dessert fare that we tend to be drawn to.

And speaking of desserts, according to a study published in March 2025, incorporating foods we crave into balanced meals may in fact lead to weight loss in the long run and help reduce cravings. Indeed, I know that including healthy desserts in my own life has made this way of eating very doable and enjoyable. So, I say, bring on the tasty pudding.

Starring the Japanese Sweet Potato

The star in this recipe is the Japanese sweet potato. That’s the one with a purplish outer layer and a whitish inner color.

Japanese sweet potatoes have a delicious mild nutty taste to them, and they easily blend into a creamy texture.

Instant Pot or Not

I use an Instant Pot to steam the Japanese sweet potatoes for this recipe. But you could use baked Japanese sweet potatoes with the peels removed and just include more milk for the fluid.

The Recipe

I provide rough measurements for this recipe. I’m not sure whether you like your pudding thick or thin, super vanilla-y or super chocolate-y, so you may want to taste test along the way. Sometimes I leave out the cacao powder to make vanilla pudding. If you want to increase the calorie density and make it into a really rich pudding, you could add a few tablespoons of almond butter or other nut butter.

Ingredients

• 5–6 medium-sized Japanese sweet potatoes, peeled and cut in half

• 1.5 cups water for Instant Pot

• 1 cup left-over water from the Instant Pot (after steaming)

• 1 cup almond milk (or other plant-based milk)

• 2 tablespoons maple syrup (can omit to make less sweet)

• 1 teaspoon vanilla powder or non-alcoholic extract

• 3–4 tablespoons cacao powder

Instructions

1. In an Instant Pot, place the Japanese sweet potatoes on top of a steamer rack and add 1.5 cups of water. Steam for 20 minutes and let the pressure naturally release.

2. Transfer the steamed sweet potatoes to a blender. (You want the blender to be no more than three-quarters full so that you have room to blend everything.)

3. Add to the blender the left-over water from the Instant Pot, almond milk, maple syrup, vanilla powder or extract, and cacao powder. The fluid should almost reach the level of the sweet potatoes, so adjust measurements as necessary.

4. Blend everything to a smooth consistency. (You’ll need to use the blender’s tamper or plunger stick to mix adequately because it will be thick.)

5. Transfer the pudding to a storage container and place it in the refrigerator to cool. (Or, at this point, you could enjoy a bowl of warm pudding topped with frozen berries, which is what I usually do.)

6. Enjoy cooled pudding on its own or pair with fruit, oatmeal, or cereal.