WW Recipe of the Day: Yogurt Pudding with Cardamom and Oranges
My sister Brenda recently hosted an Indian-inspired dinner that included several delicious dishes, and this Yogurt Pudding scented with cardamom and vanilla was my favorite. Topped with fresh orange segments and a cinnamon-honey syrup, the pudding is creamy, light, and refreshingly simple — an ideal finish to a spicy or heavy meal.
Because it is made with nonfat Greek yogurt and only a small amount of added sugar, this dessert is low in calories and WW-friendly, making it a smart choice for anyone watching portions or tracking points.
The recipe came from a cooking class my sister took years ago in Denver. It combines plain Greek yogurt with a hint of cardamom and vanilla, then sets with a touch of unflavored gelatin to give the pudding a smooth panna cotta–like texture. A quick syrup of orange juice, honey, and cinnamon is reduced and used to dress the orange segments, which keeps the whole dessert bright and balanced.
How Many Calories and WW Points in Greek Yogurt with Cardamom and Oranges?
Each serving contains approximately 138 calories.
WW Points for this recipe (as calculated here):
- 5 SmartPoints (Green plan)
- 4 SmartPoints (Blue plan)
- 4 SmartPoints (Purple plan)
- 4 PointsPlus (Old plan)
What Spices Can Be Substituted for Cardamom?
Ground cardamom is a fragrant spice with complex citrusy, minty, and warm notes that are central to this recipe. If you don’t have cardamom on hand, try one of these substitutions in equal proportion to preserve a similar warm, spiced profile:
- 1/8 teaspoon cinnamon + 1/8 teaspoon ginger
- 1/8 teaspoon cinnamon + 1/8 teaspoon nutmeg
- 1/4 teaspoon allspice
- 1/4 teaspoon mace
- 1/4 teaspoon apple pie spice blend
How to Cut the Orange Segments from the Membranes
Removing orange segments from their membranes is called supreming. It’s an easy technique: use a sharp chef’s knife to cut away the peel and white pith, then slice between the membranes to release the segments into a bowl. The segments are sweeter and more tender when prepared this way and look attractive when arranged around the pudding.
Recipe Notes
The pudding is quick to prepare and requires only a few pantry staples: plain Greek yogurt, a little sugar, vanilla, cardamom, and a teaspoon of unflavored gelatin to set the mixture. After the gelatin is dissolved and whisked into the yogurt, the mixture chills for about 1–1½ hours until set. The orange-cinnamon-honey syrup is simmered briefly and then cooled to coat the segments.
To keep the recipe WW friendly, use plain nonfat Greek yogurt. If you prefer a richer texture, 2% or whole-milk yogurt can be substituted, but the nutritional values and WW points will change.
You can unmold individual puddings for an elegant presentation, or serve them directly in the ramekins for a low-stress approach. Both options work well.
Greek Yogurt Pudding with Cardamom and Oranges
Creamy, light, and refreshing, this Greek yogurt pudding is scented with cardamom and vanilla, then topped with orange segments and a cinnamon-honey syrup. It’s a low-calorie, WW-friendly dessert that’s simple to make and elegant to serve.
Prep: 20 mins Cook: 5 mins Setting Time: 1 hr 30 mins Total: 1 hr 55 mins Servings: 4
Ingredients
- 1 cup plain non-fat Greek yogurt
- 2 tablespoons sugar
- 1/2 teaspoon vanilla
- 4 teaspoons water
- 1 teaspoon unflavored gelatin
- 1/4 teaspoon ground cardamom
- 2 navel oranges
- 2 tablespoons mild honey
- 1/4 teaspoon ground cinnamon
Instructions
- In a small bowl, whisk together the yogurt, sugar, and vanilla until the sugar dissolves.
- Pour the water into a very small saucepan and tilt it so the water pools on one side. Sprinkle the gelatin and ground cardamom evenly over the water and let stand for about one minute to soften the gelatin.
- Heat the saucepan over low heat, stirring, until the gelatin dissolves, about 30 seconds. Do not boil.
- Whisk the hot gelatin mixture into the yogurt until fully blended and smooth.
- Divide the yogurt mixture evenly among four small glass dessert dishes or ramekins.
- Cover and chill until set, about 1–1½ hours or overnight.
- While the pudding chills, prepare the oranges and syrup. Use a sharp knife to remove the peel and white pith from the oranges. Working over a small bowl, cut segments free from the membranes from one-and-a-half oranges, letting the segments fall into the bowl.
- Squeeze 2 tablespoons of juice from the remaining half orange (and from the membranes if needed) into a very small saucepan. Add the honey and cinnamon and stir to combine.
- Bring the mixture to a simmer, stirring often, then simmer until reduced to about 2 tablespoons (about 1 minute). Add the orange segments to the syrup and gently stir to coat. Cool to room temperature, about 10 minutes.
- To serve, either unmold each pudding by running a thin knife around the edge, dipping the ramekin in hot water for 30 seconds, and inverting onto a plate, or serve the puddings in their ramekins. Spoon the cinnamon-honey syrup over each pudding and arrange the orange segments around or on top.
Notes
Serving size: 1 yogurt pudding (1/4th recipe)
WW Points: 5 (Green plan) — see plan specifics above for Blue and Purple values.
Cardamom substitutes: If you don’t have ground cardamom, try these combinations: 1/8 tsp cinnamon + 1/8 tsp ginger; 1/8 tsp cinnamon + 1/8 tsp nutmeg; or 1/4 tsp allspice, mace, or apple pie spice blend.
Nutrition
Serving: 1 pudding • Calories: 138 kcal • Carbohydrates: 27 g • Protein: 8 g • Fat: 0 g • Cholesterol: 3 mg • Sodium: 21 mg • Potassium: 195 mg • Fiber: 2 g • Sugar: 22 g • Vitamin A: 175 IU • Vitamin C: 41 mg • Calcium: 89 mg • Iron: 0.2 mg
Nutrition information is automatically calculated and should be used as an approximation.
Additional Info
Course: Dessert Cuisine: American
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More WW Friendly Pudding Recipes
- Rocky Road Pudding Parfaits
- Slow Cooker Pumpkin Pie Pudding
- Strawberry Rice Pudding
- Cappuccino Chia Pudding