Made with healthful ingredients, this protein-packed Healthy Fruit Custard does not disappoint! Naturally sweetened with dates and free from dairy and nuts, it features antioxidants, cholesterol-lowering spices, plus hemp seeds for a boost of protein and fiber, and a touch of cinnamon for warmth and balance. Created by a Registered Dietitian Nutritionist.
This nut-free Fruit Custard recipe is a healthy, high-protein breakfast, snack, or dessert that's naturally sweetened, dairy-free, and perfect for all ages.
This recipe was inspired by my Chocolate Yogurt recipe and Healthy Black Bean Brownies on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me as an expert in nutrition.
For the custard:
- Arrowroot or cornstarch acts as the thickener, creating a smooth, creamy texture without dairy. Arrowroot offers a glossier finish and is easier to digest, while cornstarch is a more familiar pantry staple that works just as well.
- Vanilla extract, made from real vanilla beans, adds a rich, natural flavor and is a healthier choice than vanilla essence, which is often synthetic and contains additives. A small amount of pure extract brings depth and warmth without the need for artificial ingredients.
- Unsweetened nondairy milk: Use soy, almond, oat, hemp, or cashew milk. Plant-based milk offers several health benefits over cow's milk, including lower saturated fat and zero cholesterol. Soymilk is particularly notable for its protein content, which is comparable to cow's milk, and it contains spermidine, a compound that promotes autophagy and supports cellular health and longevity.
- Protein powder (optional) - I used this healthy one-ingredient unsweetened protein powder linked here.
- Dates are nutrient-rich, providing fiber for digestion, potassium, magnesium, and vitamin B6. Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
- Hemp hearts - Two tablespoons of hemp hearts have about the same amount of protein as two egg whites. Hemp is also a great source of magnesium – 30 g of hemp seeds contain 210 milligrams (mg) of magnesium. Magnesium contributes to bone density by supporting calcium absorption and activating vitamin D. Around 60% of the body’s magnesium is stored in bones, making it a critical mineral for maintaining their strength and structure.
Optional Spices:
- Turmeric: Its active compound, curcumin, has been proven to benefit inflammatory diseases. Scoring as the most anti-inflammatory food in the Dietary Inflammatory Index, just half a teaspoon daily can help reduce inflammation and support overall wellness.
- Black Pepper (pinch- does not taste): Enhances the anti-inflammatory benefits of curcumin.
- Amla powder (optional) is proven to help lower LDL cholesterol. It adds a subtle, tangy, earthy note that balances the sweetness of the dates and fruit. It blends in smoothly without overpowering the custard.
- Cinnamon is one of the cheapest common food sources of antioxidants. I use Ceylon cinnamon to avoid the higher coumarin levels found in cassia, making this custard both safe and nourishing.
- Allspice (optional) has a warm, slightly sweet flavor that tastes like a blend of cinnamon, cloves, and nutmeg. It’s not a mix of spices—just one dried berry! In this fruit custard, a pinch of allspice adds cozy depth.
For the fruit:
Use chopped fruit of your choice.
See the printable recipe card below for quantities.
🌰 Substitutions
- Hemp hearts - For a thicker custard, soaked raw cashews can be used instead of hemp hearts. Use about two-thirds the amount, but note this will reduce the protein content and increase the fat—ideal if creaminess is the priority over protein.
- Nondairy Milk: Soy milk is ideal for creaminess and protein, but oat, cashew, or almond milk can be used for different flavor profiles and textures.
- Tahini - Add a drizzle of tahini when blending for even more creaminess.
- Spices - Use spices you have on hand. Cinnamon, allspice, amla, turmeric, and black pepper are all optional ingredients.
- Protein powder - Substitute with dried peanut or almond powder or omit entirely. To omit it, reduce the nondairy milk by 3 tablespoons. Add the arrowroot/cornstarch mixture gradually until the desired thickness.
- Thickener: Use either arrowroot or cornstarch—both work well. Arrowroot gives a glossier finish and is easier to digest, while cornstarch is more widely available.
- Sweetener: Medjool dates offer a natural, fiber-rich sweetness. Maple syrup or agave can be used (to taste), but the flavor and texture will differ.
- Fruit - Use fresh, ripe, and colorful fruit for the best results. Chopped mango, banana, berries, apple, pear, kiwi, grapes, or pomegranate all work well. Aim for a mix of textures and flavors—soft and juicy fruits like mango or banana balance well with crisp fruits like apple or pear. Chop everything into small, even pieces so it’s easy to eat and distributes evenly through the custard. Frozen fruit can be used if fresh isn’t available—thaw and drain it before mixing in.
For more healthy breakfasts, visit my Vegan Breakfast Recipes page.
📖 How to Make Healthy Fruit Custard
This is an overview. The full instructions are in the recipe card below.
- Add nondairy milk, soaked pitted dates, protein powder, hemp hearts, vanilla, cinnamon, turmeric, black pepper (optional), amla powder (optional), and allspice (optional) to the canister of a blender.
- Blend until smooth. Check the bottom of the blender, as unblended ingredients typically collect there.
- Pour the blended mixture into a small saucepan.
- Mix arrowroot powder with room temperature water or milk to make a slurry.
- Stir into the mixture. Heat over medium-low for about 3 minutes, whisking constantly until thickened. Remove from heat.
- Serve warm or chilled, topped with fresh fruit.
- Prep the custard ahead and store it in a sealed container in the fridge for up to 3 days.
- Add fresh chopped fruit just before serving to keep the texture vibrant and the flavors fresh.
✔️ Expert Tips
- Soften dates for smooth blending: Soak Medjool dates in warm water for 10 minutes or boil for 3 minutes, then pit. Dates with pits offer the best flavor—remove them yourself.
- Turmeric: Omit it or add a pinch if you do not enjoy the flavor.
- Soak cashews if using: If substituting for hemp seeds, soak raw cashews overnight or in hot water for 15 minutes for a smooth blend.
- Blend until silky: Add the milk to the blender first, so the powder does not stick. Use a high-speed blender for the creamiest texture, especially with fibrous ingredients like dates.
- Use fresh, ripe fruit: A mix of colorful seasonal fruits adds natural sweetness, antioxidants, and visual appeal.
- Chop fruit small: Dice fruit into small, even pieces so it mixes easily into the custard and is easier to eat.
- Don’t overcook the thickener: Arrowroot and cornstarch thicken fast—cook gently and stir constantly to prevent clumping.
- Balance the flavor: A pinch of salt or splash of lemon juice can brighten the custard and enhance the spices.
- Enjoy warm or chilled: This custard is delicious either way. Serve immediately or chill.
- Storage: Store the custard separately in the fridge for up to 4 days.
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🙋🏽♀️ Recipe FAQs
Yes, you can prepare fruit custard without custard powder using cornstarch or arrowroot powder as a thickening agent. To do this, mix it first with warm milk or water to create a smooth paste. Incorporate this mixture into the simmering blended liquid mixture, stirring continuously until the custard thickens. This method effectively replaces custard powder while maintaining the desired consistency and flavor.
A runny custard typically results from insufficient cooking time or an inadequate amount of thickening agent. To address this, return the custard to the stove over medium-low heat. In a separate bowl, mix another 1 teaspoon arrowroot or cornstarch with 1 ½ teaspoons room temperature water or milk. Gradually add this slurry to the warming custard, stirring continuously. Continue to cook until the custard reaches the desired thickness. Be cautious not to overcook, as this can affect the texture.
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📖 Recipe
Fruit Custard Recipe (Healthy)
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Ingredients
- 5 Medjool dates
- 2 ½ cups unsweetened nondairy milk
- 1 scoop protein powder
- ⅔ cup hemp hearts
- 2 teaspoons vanilla extract
- ¾ teaspoon cinnamon
- ¼ teaspoon turmeric (optional)
- Pinch of black pepper (optional)
- ½ teaspoon amla powder (optional)
- ¼ teaspoon allspice (optional)
- 2 teaspoons arrowroot or cornstarch
- 1 tablespoon water or nondairy milk (room temperature)
Instructions
- Soak dates in hot water for 10 minutes or boil for 3 minutes to soften. Drain, remove pits.
- Blend: Add non-dairy milk, soaked pitted dates, protein powder, hemp hearts, vanilla, cinnamon, turmeric, black pepper (optional), amla powder (optional), and allspice (optional) to the blender. Blend until smooth, then pour into a small saucepan.
- Heat: Mix arrowroot powder with room temperature water or milk to make a slurry. Stir into the saucepan. Heat over medium-low for about 3 minutes, whisking constantly, or until thickened. Remove from heat.
- For serving: Serve warm or chilled, topped with fresh fruit.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Sylvia says
Way too much interruption while looking thru recipes.
Nisha Melvani, RDN says
Sorry about that will talk the ad agency about it.