Each generous bowl of this Greek-inspired stovetop custard delivers 25 grams of complete protein from seven whole eggs and nonfat Greek yogurt, all for under 350 calories. The combination of egg proteins and slow-digesting casein from yogurt creates a sustained amino acid release that supports muscle preservation during active weight loss. You also get a meaningful dose of choline from the egg yolks — a nutrient many adults fall short on — plus calcium and B12 from the yogurt base.

This custard tastes like something from a Greek pastry shop. Warm cinnamon and bright lemon zest perfume the silky base, while raw honey adds floral sweetness without the cloying punch of refined sugar. The honey-glazed walnuts on top bring a buttery crunch that contrasts beautifully with the smooth custard beneath, and each spoonful finishes with a gentle warmth from the cinnamon that lingers on the palate.

The soft, spoonable texture makes this dessert particularly well-suited for GLP-1 users who find dense or heavy sweets difficult to tolerate. Everything cooks in a single saucepan in under 15 minutes, with no baking, no water bath, and no fussy tempering. Serve it warm straight from the stove for an immediate treat, or chill it in the refrigerator for a cold custard that firms up beautifully.

Why This Works on GLP-1

The 25 grams of protein per serving come primarily from seven whole eggs — one of the most bioavailable protein sources available — supported by two cups of nonfat Greek yogurt. This matters because GLP-1 receptor agonists like Ozempic and Wegovy reduce overall caloric intake, which can accelerate muscle loss if protein intake drops too low. Research consistently shows that distributing protein across all eating occasions, including dessert, helps preserve lean mass during medication-assisted weight loss. The leucine content in eggs is especially important here, as leucine is the primary amino acid trigger for muscle protein synthesis.

The custard's smooth, soft texture is deliberate. GLP-1 medications slow gastric emptying significantly, and heavy or overly rich desserts can cause nausea, bloating, or discomfort — particularly in the early weeks of treatment. This custard sits gently in the stomach because it contains no heavy cream, no butter, and no dense cake layers that require prolonged digestion.

At 348 calories per bowl, this dessert fits comfortably within the reduced caloric budgets that Mounjaro and Zepbound users typically work with. The walnut topping contributes alpha-linolenic acid, a plant-based omega-3 fatty acid that supports cardiovascular health — a relevant benefit given that many GLP-1 users are managing metabolic health alongside weight loss. The moderate carbohydrate content from honey and cornstarch provides just enough to satisfy a sweet craving without creating a blood sugar spike, especially when buffered by the protein and fat in the same serving.

Ingredients (serves 4)

For the custard:

  • 7 large eggs
  • 2 cups (460g) nonfat plain Greek yogurt
  • 3/4 cup (180ml) 2% milk
  • 3 tablespoons (63g) honey
  • 2 tablespoons (16g) cornstarch
  • 1 teaspoon vanilla extract
  • 1 1/2 teaspoons ground cinnamon
  • Zest of 1 lemon (about 1 tablespoon)
  • 1/8 teaspoon fine sea salt

For the honey-glazed walnuts:

  • 1/4 cup (30g) walnut halves, roughly chopped
  • 1 tablespoon (21g) honey
  • Pinch of flaky sea salt

Instructions

Toast the walnuts:

  1. Place the chopped walnuts in a medium saucepan over medium heat. Stir frequently for 2 to 3 minutes until fragrant and lightly golden. Toasting in a dry pan deepens the walnuts' flavor and removes any raw bitterness, which makes a noticeable difference in the finished dish.
  2. Transfer the toasted walnuts to a small bowl and set the saucepan aside — you will use the same pan for the custard, so no extra dishes.

Make the custard base:

  1. In a large mixing bowl, whisk together the eggs, Greek yogurt, milk, 3 tablespoons of honey, cornstarch, vanilla, ground cinnamon, lemon zest, and salt until completely smooth. Take an extra 30 seconds to whisk out any cornstarch lumps now — they are much harder to remove once the mixture hits heat. The batter will look thin, which is normal.
  2. Pour the mixture into the same saucepan. Set the heat to medium-low — this is important. High heat will scramble the eggs and create a grainy texture instead of a smooth custard.
  3. Stir continuously with a silicone spatula or wooden spoon, scraping the bottom and edges of the pan with each pass. After about 5 minutes, you will notice the mixture beginning to thicken around the edges. Keep stirring steadily.
  4. Continue cooking and stirring for another 5 to 7 minutes until the custard thickens to the consistency of loose pudding — it should coat the back of a spoon and hold a line when you draw your finger through it. The total stovetop time is 10 to 12 minutes. Remove the pan from heat immediately once it reaches this stage. The custard will continue to set as it cools.

Glaze the walnuts:

  1. In the same small bowl with the toasted walnuts, drizzle the remaining tablespoon of honey and toss to coat. Sprinkle the flaky sea salt over the top and stir once. The residual warmth from the walnuts helps the honey cling to every piece.

Assemble:

  1. Divide the warm custard evenly among four bowls or ramekins. Top each with a quarter of the honey-glazed walnuts and an optional extra dusting of cinnamon. Serve immediately for a warm custard, or press plastic wrap directly onto the surface of each bowl (this prevents a skin from forming) and refrigerate for at least 2 hours for a cold set custard.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~348 kcal
Protein ~25g
Fat ~15g
Carbohydrates ~30g
Fiber ~1g

Estimates based on 7 large eggs, nonfat Greek yogurt (Fage-style), 2% milk, raw honey, and walnut halves. Actual values may vary with specific brands and egg sizes.

Practical Notes

Serve warm or cold — both work. Warm custard has a looser, more saucy consistency that is lovely spooned over a few extra walnut pieces. Cold custard firms up to a pudding-like texture that holds its shape in the bowl. Both versions taste excellent, so choose based on your preference and how your stomach is feeling that day.

Store and reheat with care. Refrigerate leftover custard in airtight containers for up to 3 days. To reheat, microwave in 20-second intervals, stirring between each, until just warm — overheating will cause the egg proteins to tighten and make the texture grainy. You can also eat it cold straight from the refrigerator, which many people prefer.

Swap the walnuts if needed. Pistachios are the most natural Greek substitute — use the same amount and toast them the same way. Sliced almonds or pepitas also work well. For a nut-free version, use toasted pumpkin seeds and add an extra pinch of cinnamon to compensate for the milder flavor.

Eat slowly and start small. If you are in the early weeks of GLP-1 treatment when nausea is most common, start with half a portion and wait 15 minutes before deciding if you want more. The protein in this custard is highly satiating, and many users find that a smaller serving feels more satisfying than expected.

Double the batch for weekly dessert prep. This recipe scales linearly — use 14 eggs and 4 cups of yogurt for 8 servings. Pour into individual mason jars, top with walnuts, and store in the refrigerator. Having a protein-rich dessert ready to grab prevents reaching for lower-quality sweets when a craving strikes.

Frequently Asked Questions

Can I eat this custard if I experience nausea on my GLP-1 medication?
Custard is one of the gentler dessert formats for sensitive stomachs because it requires minimal digestive effort — there is nothing to chew through, no dense layers, and no heavy fats. That said, if you are actively nauseated, wait until the feeling passes before eating. When you do try it, start with three or four spoonfuls and pause. The cold version may sit better than the warm version during periods of digestive sensitivity, as cold foods tend to produce less aroma, which can be a nausea trigger.
Can I make this dairy-free or use a different type of yogurt?
You can substitute a high-protein coconut or soy-based yogurt, though the protein content will drop unless the alternative yogurt matches the 23 grams per cup that nonfat Greek yogurt provides. Avoid yogurts with added sugars, which would push the calorie count higher. If you use full-fat Greek yogurt instead of nonfat, the custard will be richer and the fat content will increase by roughly 5 grams per serving — still reasonable, but worth noting if you are tracking macros closely.
How long does this custard last in the refrigerator?
Stored in airtight containers with plastic wrap pressed directly against the surface, the custard keeps well for up to 3 days in the refrigerator. The walnut topping is best stored separately and added just before serving to maintain its crunch. After 3 days, the texture may become slightly watery as the yogurt releases moisture — stir gently to recombine if this happens. Do not freeze this custard, as the egg-yogurt base separates and becomes grainy upon thawing.
What if I can only eat very small portions right now?
Divide the recipe into 6 or 8 smaller portions instead of 4. At 6 servings, each bowl still provides about 17 grams of protein — meaningful for a dessert — at roughly 230 calories. You can always have a second small portion later if your appetite allows. Many people in the first month of Wegovy or Zepbound treatment find that 3 to 4 tablespoons of a protein-rich custard is the right amount for an after-dinner sweet, and that is perfectly fine. The goal is nourishment, not finishing a prescribed portion.
Why do I need to stir continuously while cooking the custard?
Continuous stirring serves two purposes. First, it prevents the eggs from cooking unevenly and forming scrambled bits at the bottom of the pan — the goal is a perfectly smooth custard, which requires the egg proteins to set gradually and uniformly throughout the mixture. Second, constant movement keeps the cornstarch evenly distributed as it activates, which ensures the custard thickens consistently rather than developing lumps. If you do notice a few small lumps forming, you can pour the finished custard through a fine-mesh strainer to catch them, though this should not be necessary if you maintain a steady stir over medium-low heat.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.