Pumpkin Protein Cheesecake Cups: Holiday Dessert That Supports Your Goals

Traditional pumpkin desserts pack 300+ calories and 40 grams of sugar into a single slice. These pumpkin protein cheesecake cups deliver all the warm spices and creamy pumpkin flavor you crave with a fraction of the sugar and added protein that keeps you satisfied. Individual portions mean built-in portion control, and the no-bake option makes them perfect for busy schedules or holiday prep.

The secret is using protein powder and Greek yogurt to create a creamy, protein-rich base that sets up beautifully without heavy cream or excessive sugar. Pumpkin puree provides fiber, vitamin A, and that iconic autumn flavor while keeping calories low. Your guests will think you spent hours on these, but you'll know they took just 15 minutes.

Want more strategies for enjoying desserts without derailing progress? Schedule your consultation with Dr. Lara to learn how his medical weight loss program helps you navigate sweet cravings successfully.

Why Protein Matters in Desserts

Most desserts are pure carbohydrates and fat with zero protein. This causes rapid blood sugar spikes followed by crashes that trigger more cravings. By adding protein powder and Greek yogurt to these cheesecake cups, you create a more balanced treat that satisfies without sending you on a sugar rollercoaster.

For patients following Dr. Lara's medical weight loss program, these cheesecake cups count toward your daily protein goals while still feeling like a real dessert. The 15 grams of protein per serving helps maintain muscle mass during weight loss and keeps you feeling satisfied longer after eating.

Ingredients

Serves: 8 individual cups
Prep Time: 15 minutes
Chill Time: 2 hours (or overnight)
Protein Servings: 2 servings per cup
Sugar: 2.5 tsp per serving

For the Crust

• 1 cup almond flour
• 2 tablespoons melted butter or coconut oil
• 1 tablespoon granulated sweetener (erythritol or stevia blend)
• ½ teaspoon ground cinnamon
• Pinch of sea salt

For the Pumpkin Cheesecake Filling

• 16 oz cream cheese, softened to room temperature
• 1 cup plain Greek yogurt (2% or nonfat)
• 1 cup pumpkin puree (not pumpkin pie filling)
• 2 scoops vanilla protein powder (approximately 50g)
• ½ cup granulated sweetener (erythritol or stevia blend)
• 2 teaspoons vanilla extract
• 1½ teaspoons pumpkin pie spice
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• ⅛ teaspoon ground nutmeg
• 1 envelope unflavored gelatin (optional, for firmer texture)

For Topping (Optional)

• Sugar-free whipped cream
• Cinnamon for dusting
• Chopped pecans

Instructions

Prepare the Crust

1. In a medium bowl, combine almond flour, melted butter, sweetener, cinnamon, and salt
2. Mix with a fork until mixture resembles wet sand and holds together when pressed
3. Divide crust mixture evenly among 8 small jars, ramekins, or silicone muffin cups
4. Press firmly into the bottom of each container to create an even layer
5. Place in freezer while preparing filling (helps crust set)

Make the Cheesecake Filling

1. In a large bowl, beat softened cream cheese with an electric mixer until smooth and fluffy (2-3 minutes)
2. Add Greek yogurt and continue beating until well combined
3. Add pumpkin puree, protein powder, sweetener, and vanilla extract
4. Beat until completely smooth with no lumps
5. Add pumpkin pie spice, cinnamon, ginger, and nutmeg
6. Mix until spices are evenly distributed throughout filling

Optional Gelatin Step (For Firmer Texture)

1. If using gelatin, sprinkle 1 envelope over 2 tablespoons cold water in a small bowl
2. Let bloom for 5 minutes until gelatin absorbs water
3. Microwave for 10-15 seconds until completely dissolved
4. Let cool slightly, then fold into cheesecake mixture

Assemble the Cups

1. Remove containers with crusts from freezer
2. Divide pumpkin cheesecake filling evenly among the 8 cups
3. Smooth tops with the back of a spoon or small offset spatula
4. Cover each cup with plastic wrap or lids
5. Refrigerate for at least 2 hours, or overnight for best texture

Serve

Top each cheesecake cup with a dollop of sugar-free whipped cream, a sprinkle of cinnamon, and chopped pecans if desired. Serve chilled.

Pro tip: Let cream cheese sit at room temperature for 30 minutes before mixing. Cold cream cheese creates lumps that are difficult to smooth out.

No-Bake vs. Baked Versions

No-Bake (As Written Above): Perfect for when oven space is limited. The gelatin helps firm up the texture, and refrigeration does the rest. Make up to 3 days ahead.

Baked Version: If you prefer a traditional baked cheesecake texture, pour the filling over unbaked crusts and bake at 325°F for 18-20 minutes, until the edges are set but the centers still jiggle slightly. Cool completely, then refrigerate overnight. The baked version has a denser, more traditional cheesecake texture.

Flavor Variations

Once you master the base recipe, try these seasonal variations:

Maple Pecan: Replace pumpkin with ½ cup Greek yogurt and add 2 tablespoons sugar-free maple syrup. Top with toasted pecans.

Chocolate Pumpkin: Use chocolate protein powder instead of vanilla and add 2 tablespoons cocoa powder for mocha-pumpkin flavor.

Spiced Chai: Increase cinnamon to 2 teaspoons and add ½ teaspoon ground cardamom for chai-spiced cheesecake.

Pumpkin Swirl: Reserve ¼ cup plain cheesecake mixture before adding pumpkin. Layer and swirl for a marbled effect.

Make-Ahead Strategy

These cheesecake cups are ideal for meal prep:

3 Days Before: Make completely and store covered in the refrigerator. Flavor improves as it sits.

Day Of: Remove from refrigerator 10 minutes before serving to take the chill off. Add whipped cream topping just before serving to keep it fresh.

Storage: Keep covered in the refrigerator for up to 5 days. Can also be frozen for up to 1 month - thaw overnight in refrigerator before serving.

Nutritional Information (Per Cup)

• Calories: 235
• Protein: 15g
• Carbohydrates: 12g
• Sugar: 5g
• Fat: 16g
• Fiber: 3g
• Sodium: 220mg

Comparison to Traditional Pumpkin Pie:

• 65% fewer calories
• 87% less sugar
• 15g added protein (traditional has 2g)
• Individual portion control

More Healthy Holiday Recipes

Round out your menu with these other Dr. Lara recipes:

• Healthy Green Bean Casserole - Creamy side dish
• Cauliflower Mashed Potatoes - Low-carb favorite
• Turkey and Butternut Squash Soup - Cozy winter soup
• Vanilla Panna Cotta - Another elegant dessert

Healthy eating doesn't mean giving up desserts you love. With recipes that taste indulgent while supporting your health, you can enjoy every celebration. Contact Dr. Lara's office to discover how our medical weight loss program helps you enjoy life's celebrations while achieving your health goals.