Creamy, cozy, and packed with warm autumn spices, these High-Protein Pumpkin Cheesecake Jars deliver all the velvety goodness of traditional pumpkin cheesecake with none of the sugar crash. Packing around 25 to 30 grams of protein per jar, it makes for the ultimate guilt-free seasonal treat!
Why You’ll Love This Recipe
High Protein & Low Sugar: Powered by Greek yogurt (or cottage cheese) and protein powder for sustained energy.
No-Bake & Fast: Comes together in just 5 minutes with zero oven time required.
Bariatric-Friendly & Macro-Conscious: Gentle on digestion, high in protein, and pre-portioned for effortless meal prep.
Essential Kitchen Equipment
High-Speed Blender or Hand Mixer: Ensures a silky-smooth, lump-free cheesecake texture.
Mason Jars (8 oz or 16 oz): Perfect for clear layering and storing in the fridge.
Ingredients
For the Pumpkin Cheesecake Base:
1 cup Plain non-fat Greek yogurt (or low-fat cottage cheese)
1 scoop (30g) Vanilla or cinnamon protein powder
1/3 cup Pure pumpkin puree (100% pure pumpkin)
1/2 tbsp Sugar-free cheesecake (or vanilla) instant pudding mix
1 tsp Pumpkin pie spice
1 tbsp Zero-calorie liquid sweetener (or maple syrup)
1/2 tsp Vanilla extract
For the Base & Garnish:
2 tbsp Graham cracker crumbs (or crushed cinnamon graham crackers)
Pinch of extra pumpkin pie spice (for dusting)
Step-by-Step Instructions
1. Blend Cheesecake Base: In a high-speed blender or mixing bowl, combine Greek yogurt, protein powder, pumpkin puree, instant pudding mix, pumpkin pie spice, sweetener, and vanilla extract.
2. Whip Until Smooth: Blend or beat on high speed for 1 to 2 minutes until light, fluffy, and completely smooth.
3. Assemble Jars: Add 1 tablespoon of graham cracker crumbs to the bottom of your mason jar. Spoon or pipe the pumpkin cheesecake mixture over top.
4. Garnish & Chill: Sprinkle with a dash of extra pumpkin pie spice and a few graham cracker crumbs. Enjoy immediately, or chill in the refrigerator for at least 30 minutes to let the pudding set into a thick cheesecake consistency.
Chef’s Tips
Puree vs. Pie Mix: Ensure you are using 100% pure canned pumpkin puree and not pumpkin pie mix, which contains added syrup and sugars.
Blend Cottage Cheese First: If using cottage cheese, blend it alone first until completely smooth before mixing in the protein powder for an authentic cheesecake texture.
Nutritional Breakdown (Per Serving / 1 Jar Yield)
Servings: 1 jar
Calories: ~230 kcal
Protein: 28g
Net Carbs: 18g
Fat: 3g
Frequently Asked Questions (FAQ)
How long can I store these in the fridge?
Store sealed with mason jar lids in the refrigerator for up to 4 to 5 days. The flavors meld together even better after sitting overnight!