You know that feeling when you’re craving something sweet but don’t want to undo all your healthy eating? That’s exactly why I created these protein pumpkin cheesecake cups! I was tired of choosing between flavor and nutrition, especially during pumpkin season when all I want is creamy, spiced desserts. These little cups became my go-to – they satisfy my cheesecake cravings while packing in 10g of protein per serving. My kids don’t even realize they’re eating something good for them (shh!). The best part? They come together in minutes with no oven required. Just blend, chill, and enjoy your guilt-free pumpkin spice fix.
Table of Contents
Why You’ll Love These Protein Pumpkin Cheesecake Cups
Oh my goodness, these little cups are absolute game-changers! Let me tell you why they never last more than a day in my fridge:
- Creamy dreamy texture that’ll make you swear it’s real cheesecake (but with way less guilt!)
- 10g of protein per serving thanks to Greek yogurt and protein powder – perfect post-workout or as an afternoon pick-me-up
- No oven needed – just blend and chill (because who wants to turn on the oven in this heat?)
- All the cozy pumpkin spice flavors that taste like fall in every bite
- Portion-controlled perfection – no slicing needed, just grab and go!
Seriously, they’re so good my husband keeps “testing” them before they’re fully chilled. Not that I can blame him!
Ingredients for Protein Pumpkin Cheesecake Cups
Here’s exactly what you’ll need to make these dreamy cups (I’ve learned the hard way that ingredients matter!):
- 8 oz full-fat cream cheese – softened (none of that reduced-fat stuff unless you want sad, watery cheesecake)
- 1 cup pumpkin puree – not pumpkin pie filling! Just plain puree, and squeeze out excess water with a paper towel
- 1/2 cup plain Greek yogurt – the thick 5% kind gives best texture
- 1/4 cup honey – adjustable to your sweetness preference (I sometimes use just 2 tbsp!)
- 1 scoop (about 30g) vanilla protein powder – whey works best; plant-based can get grainy
- 1 tsp cinnamon plus 1/2 tsp nutmeg and 1/4 tsp cloves – or just 1 3/4 tsp pumpkin pie spice if you’re lazy like me
- 1 tsp vanilla extract – the real stuff, please!
See? Mostly pantry staples with a couple special items that make all the difference!
Print
10g Protein Pumpkin Cheesecake Cups You’ll Crave Daily
- Total Time: 2 hrs 10 mins
- Yield: 6 servings 1x
- Diet: Low Fat
Description
A creamy and protein-packed dessert featuring pumpkin and cheesecake flavors.
Ingredients
- 1 cup pumpkin puree
- 8 oz cream cheese
- 1/2 cup Greek yogurt
- 1/4 cup honey
- 1 scoop vanilla protein powder
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/4 tsp cloves
- 1 tsp vanilla extract
Instructions
- Blend cream cheese, Greek yogurt, and pumpkin puree until smooth.
- Add honey, protein powder, cinnamon, nutmeg, cloves, and vanilla extract.
- Mix well until fully combined.
- Spoon mixture into small cups or ramekins.
- Chill for at least 2 hours before serving.
Notes
- Use full-fat cream cheese for a richer texture.
- Adjust sweetness by adding more or less honey.
- Store leftovers in the refrigerator for up to 3 days.
- Prep Time: 10 mins
- Cook Time: 0 mins
- Category: Dessert
- Method: No-Bake
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 12g
- Sodium: 120mg
- Fat: 8g
- Saturated Fat: 4g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 10g
- Cholesterol: 25mg
Keywords: protein pumpkin cheesecake, healthy dessert, no-bake cheesecake
How to Make Protein Pumpkin Cheesecake Cups
Okay friends, let’s make some magic happen! These protein pumpkin cheesecake cups couldn’t be easier, but I’ve got some tricks to make them perfect. You’ll be done mixing in about 5 minutes flat – the hardest part is waiting for them to chill!
Step 1: Blend the Base
First, grab your trusty blender or food processor (or even a hand mixer works in a pinch). Throw in that softened cream cheese, Greek yogurt, and pumpkin puree. Now here’s my pro tip: blend for a full minute, scrape down the sides with a spatula, then blend another 30 seconds. This gets you that ultra-smooth texture without any pesky cream cheese lumps. Trust me, it makes all the difference!
Step 2: Add Sweeteners and Spices
Now the fun part! Drizzle in your honey, sprinkle the protein powder, and add all those warm spices. Here’s where you need to be careful – pulse or mix just until combined. Overmixing after adding protein powder can make the texture weirdly foamy. I learned that the hard way (RIP, batch #3). The batter should look like pumpkin pie filling – thick, creamy, and oh-so-tempting to eat with a spoon!
Step 3: Chill and Serve
Spoon the mixture into your cups or ramekins (I use 6 oz mason jars because they’re cute). Now walk away for at least 2 hours – I know it’s tough, but the chilling time is what gives these their proper cheesecake texture! For bonus points, dust with cinnamon or add a dollop of whipped cream before serving. They’re extra dreamy with a few crushed pecans on top too. Just try not to eat them all in one sitting – no promises though!
Pumpkin lovers, don’t stop here — these Pumpkin Tiramisu Trifles layer rich flavors in a creamy, no-bake dessert you’ll want on repeat.
For even more seasonal inspiration, follow us on Pinterest where you’ll find trending pumpkin treats and high-protein recipe ideas to try next.
Tips for Perfect Protein Pumpkin Cheesecake Cups
After making these more times than I can count (hello, pumpkin obsession!), here are my can’t-live-without tips:
- Room temp is key – Take cream cheese out 30 minutes early. Cold cream cheese = lumpy sadness.
- Wring out pumpkin – Press puree in a paper towel to remove excess water. Wet pumpkin = soupy cheesecake (been there!).
- Taste as you go – Add honey 1 tbsp at a time. Protein powders vary in sweetness!
- Chill the full 2 hours – I know it’s tempting, but that’s what gives that perfect thick texture.
Follow these, and you’ll get creamy, dreamy cups every single time. Pinky promise!
Ingredient Substitutions & Variations
Listen, I know we don’t always have every ingredient on hand (my pantry gremlins strike again!). Here are my tried-and-true swaps:
- Sweetener: Maple syrup works beautifully instead of honey – just use a little less since it’s sweeter
- Dairy-free? Coconut cream cheese and almond yogurt make an amazing vegan version
- Protein powder: If you’re out, add an extra 1/4 cup Greek yogurt plus 1 tbsp cornstarch
And for fun variations? Oh, let me count the ways! Try mixing in:
- Crushed graham crackers or almond flour for crunch
- A tablespoon of peanut butter blended in (trust me on this!)
- Mini chocolate chips stirred in last – because chocolate makes everything better
The beauty of this recipe is how forgiving it is – make it your own!
Storage and Serving Suggestions
These protein pumpkin cheesecake cups keep beautifully in the fridge! Just pop them in an airtight container (I reuse those cute little mason jars they were made in) and they’ll stay fresh for 3 days – if they last that long! Pro tip: they taste incredible with a hot cup of coffee in the morning or topped with fresh berries for dessert. One warning though – don’t freeze them! The texture turns weirdly grainy (learned that lesson the hard way). They’re best enjoyed straight from the fridge, maybe with an extra sprinkle of cinnamon because why not?
Protein Pumpkin Cheesecake Cups Nutrition Info
Now let’s talk numbers – but remember, these are estimates that can vary based on your exact ingredients (especially which protein powder and sweetener you use). Each delicious cup clocks in at:
- 180 calories – perfect for a satisfying treat
- 10g protein – hello, muscle fuel!
- 12g sugar (mostly from the honey and pumpkin)
- 8g fat – thanks to that glorious cream cheese
- 2g fiber – bonus from the pumpkin!
Not too shabby for something that tastes like dessert, right? My fitness coach actually approves these – and that’s saying something!
FAQs About Protein Pumpkin Cheesecake Cups
You’ve got questions? I’ve got answers from all my kitchen experiments (and happy accidents)! Here’s what people ask me most about these pumpkin cheesecake cups:
Can I use pumpkin pie spice instead of individual spices?
Absolutely! I do this all the time when I’m feeling lazy. Just use 1 3/4 teaspoons of pumpkin pie spice instead of the cinnamon, nutmeg, and cloves. It’s the exact same flavor profile – maybe even better because the spices are pre-mixed!
Is cottage cheese a good substitute for cream cheese?
Oh honey, no. I tried this once hoping for a protein boost, and the texture was… let’s just say interesting. Stick with cream cheese unless you want grainy, watery cups. Greek yogurt is the only swap I recommend!
Can I freeze these for later?
I wish! Freezing changes the texture completely – they become weirdly icy and grainy. They’re best fresh from the fridge within 3 days. But let’s be real, they never last that long anyway!
My cups turned out too soft – what went wrong?
Usually means either: 1) your cream cheese wasn’t full-fat, 2) you didn’t drain the pumpkin enough, or 3) they needed more chill time. Next time, press that pumpkin puree in paper towels like your dessert depends on it (because it kinda does!).
Can I make these without protein powder?
Sure! Just add an extra 1/4 cup Greek yogurt plus 1 tablespoon cornstarch to thicken. They won’t have as much protein, but they’ll still taste amazing!
Final Thoughts
There you have it – my absolute favorite way to enjoy pumpkin spice season without the guilt! These protein pumpkin cheesecake cups have saved me from countless dessert cravings, and I hope they become your new go-to too. Give them a try and let me know what you think – tag me with your creations! Now go enjoy that creamy pumpkin goodness!