They are similar, but not the same. Made with almond butter, the macros per serving are 280 calories | 12g protein | 21g fat | 4.5g net carbs. Made with Sunbutter the macros per serving are 295 calories | 12g protein | 22g fat | 3g net carbs.

Yes. You can increase the soy/pea milk to 1½ cups (360ml) and replace the peanut butter with ⅓ cup (40g) sugar-free peanut butter powder/flour. If your peanut butter powder contains sweetener, halve the sweetener in the recipe and then add additional sweetener to taste. This swap will roughly halve the calories to about 135 per serving. Overall macros will depend on the product used.

To make it like the picture, top a serving of pudding with 1 tablespoon (12g) sugar-free dark chocolate chips (e.g. ChocZero) and 1 tablespoon (10g) oil-roasted salted peanuts, chopped. Macros (per serving): 385 calories | 16g protein | 30g fat | 6.5g net carbs 

Yes. However, using an alternative milk will likely reduce the amount of protein in the pudding. Be careful of higher carb plant-based milks. Oat milk tends to be quite high in carbs. Choosing fortified plant-based milks can help you meet your daily vitamin and mineral requirements.

I'm referring to your preferred net carb-free sweetener. My first choice of sweetener is granulated allulose because it is the most similar in taste and behavior to sugar. But allulose isn't available everywhere. Other granulated options are erythritol, an erythritol blend, or xylitol. Pure low-bulk/highly-concentrated options are pure monk fruit or pure stevia. For these, you will have to look at your packaging and adjust the quantity needed for the recipe. For simplicity, you can assume that the amount of allulose I've listed is equivalent to sugar. Sucralose or another artificial sweetener is also an option.

When available, I typically use NCCDB data in Cronometer to calculate calories and macros. There are a few items that I choose to use label or custom data for instead, despite the availability of NCCDB data. This is usually because I've found that the label data differs substantially and consistently for these foods. In this recipe, I have used label/custom data for the chia seeds (Bob's Red Mill). The version with sunflower seed butter is calculated with SunButter. The macros with the pictured toppings is calculated with ChocZero dark chocolate chips. Be aware that both NCCDB and label data change over time and so what I've given here may have changed since the recipe was first published.

Counting calories and macros can negatively affect mental health by being time-consuming and by creating an obsession with inconsequential levels of detail. In an effort to mitigate this, numbers are rounded. In most cases, numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.