January 15, 2023

FHM is reader supported - by purchasing through our links, we may earn a small commission.

Who didn’t love dirt cups growing up? I mean, does it get any better than pudding, Oreos, and gummy worms?

When you’re a kid - not really. But as an adult who knows a tad more about nutrition, you’re likely aware that a traditional dirt cup isn’t the most nutrient-dense choice. But that doesn’t mean we still can’t eat them!

What about if we took your favorite dirt cup, the one you know and love from childhood, added a healthy dose of protein, and made it macro-friendly? Is it possible?

The answer: Absolutely! And I am so excited to share this Protein Packed Dirt Cup with you.

Since we’re publishing this recipe in October and this is a traditional Halloween treat, it only makes sense that we theme it for Halloween. However, you can make these yummy, macro-friendly treats year-round! And I encourage you to have fun with it and get creative. Who says fun desserts are just for kids?

Is This a Healthy Dirt Cup Recipe?

healthy protein dirt cup recipe

This recipe is most definitely a healthier version of the childhood classic that we all know and love. Instead of using pudding mix which is full of sugar, this recipe calls for a healthy protein powder and a protein-packed, low sugar greek yogurt.

Of course, chocolate cookies and gummy worms aren’t necessarily the picture of health, but I believe that all food is healthy in moderation. However, if you aren’t feeling the extra sugar, we have some healthier substitutes to offer. The beauty of this recipe is that you can make it fit your personal macros however you wish!

How Much Protein Is In This Dirt Cup Recipe?

protein powder in dirt cup recipe

This recipe calls for two scoops of protein powder and 32 oz. of greek yogurt. We’ll be dividing the recipe into 4 total servings, with an average of 16g of protein per serving, depending on which protein powder you choose.

How Can I Make This Even More Macro-Friendly?

Whether you’re tracking macros or not, the concept of something being “macro friendly” is generally a good direction to go in. A macro-friendly food simply refers to a food or meal that is high in protein and lower in fat and carbs. You do not have to be a macro tracker to appreciate the value that this type of meal brings to your overall health.

So how can we improve the macros on our protein dirt cups even more? Start by swapping out the least macro-friendly ingredients; chocolate sandwich cookies and gummy worms. You can avoid these ingredients altogether or you can opt to swap them out for a healthier alternative. For example, you could use sugar-free gummy worms instead of the full sugar ones and you could use a chocolate cookie like the ones from Simple Mills as a more macro-friendly option.

simple mills chocolate cookie

What Ingredients Do You Need For This Recipe?

This recipe is so simple I’m almost embarrassed to call it a recipe! There are only 4 main ingredients needed to make this delicious protein dirt cup recipe:

Chocolate protein powder

Greek Yogurt

(I recommend Chobani Zero, Two Good, or Dannon Light & Fit)

Unsweetened vanilla almond milk

If you want to make these true dirt cups, you’ll also want to add:

  • Crushed chocolate sandwich cookies
  • Gummy worms
  • Nutter Butter cookies to serve as tombstones

What Kitchen Tools Are Needed?

kitchen tools - protein dirt cups

Almost as simple as the ingredients are the tools you’ll need to whip this treat up:

  • 2 mixing bowls - 1 for the pudding and 1 for the crushed Oreos (which you can crush by hand or put in a food processor)
  • Hand mixer
  • Spoon and/or spatula
  • Measuring cups
  • Clear cups or mason jars

What Are the Macros?

I’m adding this section because I know I will get this question. However, I want to be clear that the macros for YOUR dirt cups may vary from mine based on the ingredients you use. Below are the macros for the recipe I made using the ingredients I had on hand:

  • Calories: 179
  • Protein: 16g
  • Carbs: 23g
  • Fat: 3g

How to Make Protein Dirt Cups

Gather your ingredients and tools and get ready to create a nostalgic sweet treat that won’t break your macro bank but will be every bit as satisfying as the real thing you know and love.

Step 1

Mix the protein powder, greek yogurt, and almond milk together in a large bowl. Beat for a couple of minutes with your hand mixer or stir vigorously until well blended.

Step 2

Crush 8-10 chocolate sandwich cookies in a bowl or in a food processor until chopped to your liking.

Step 3

Spoon the pudding mixture into the bottom of your serving dishes, filling them about a quarter of the way.

Step 4

Add a layer of crushed cookies on top of the pudding mixture.

Step 5

Spoon the remaining pudding mixture on top of the crushed cookies, dividing evenly between all 4 dishes.

Step 6

Top with the remaining crushed cookies, spreading evenly across the top of all 4 bowls.

Step 7

Add your gummy worms and Nutter Butter cookies as tombstones. And feel free to add whatever else you want to make these your own!

Step 8

Refrigerate for an hour or two before serving. This allows the “pudding” to really set up and get that true pudding consistency.


Ingredients List

  • 2 scoops chocolate protein powder (I recommend Clean Simple Eats (Code: TAMI) or 1st Phorm Level-1)
  • 2 containers of greek yogurt (I used Chobani Zero in the Cookies and Milk Flavor but vanilla is a good option, too)
  • ⅓ cup unsweetened vanilla almond milk
  • 8-10 chocolate sandwich cookies (I used Dark Chocolate Oreos)
  • 12-15 gummy worms
  • 4 Nutter Butter Cookies


Add your protein powder, Greek yogurt, and unsweetened almond milk to a large mixing bowl. Mix on high using a stand or hand mixer for 1-2 minutes until well incorporated. In a separate bowl, crush up 8-10 Oreos or other chocolate sandwich cookies until ground to your desired consistency.

mixing protein dirt cup

Using 4 equal-sized containers, scoop the pudding mixture into the bottom of all 4 containers, filling to about the quarter mark of the container. Keep in mind that this will vary based on the size of the container you are using, so be aware and divide evenly, saving enough for the top layer.

Top the pudding with a layer of crushed Oreos. Divide the remaining pudding mixture evenly across the 4 containers. Add the remaining crushed Oreos to the top of the pudding mixture. 

Get creative by adding in some creepy gummy worms, a nutter butter headstone, maybe some Halloween sprinkles, etc.

holding protein dirt cup - fit healthy momma


If you’re like me, you’ll use any excuse to enjoy a sweet treat, but you’re always aware that most of the treats we crave are full of junk and sugar that can really add up when we’re being aware of our macros and/or calories. Thankfully, there’s usually always a way to make your favorites more “macro-friendly” so that you can enjoy them a little more than just on occasion.

With under 200 calories and over 16g of protein, these protein-packed dirt cups can easily become a weekly treat without worrying about going over your macros. Plus, as a bonus, my entire family enjoyed these! All the taste and fun without the extra calories and sugar, that’s a WIN in my book.

About the Author
The fit healthy momma team

The Fit Healthy Momma Team tests and reviews wellness related products, providing our unique experience to help shoppers make better choices.

Leave a Reply
{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

You might like these articles too!