Ingredients
Scale
- 1 cup non-fat Greek yogurt (plain or vanilla)
- 1/2 cup 100% pure pumpkin puree (not pumpkin pie filling)
- 4 oz light cream cheese, softened
- 1 scoop (30g) vanilla whey or casein protein powder
- 2 tablespoons maple syrup or sugar-free sweetener
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon vanilla extract
- Optional: 2 graham crackers (crushed) for the base
- Optional: Fat-free whipped topping for garnish
Instructions
- Step 1: Prepare the Base – If you prefer a bit of crunch, start by crushing your graham crackers into fine crumbs. Divide the crumbs evenly between four small ramekins or dessert glasses. Press them down lightly with the back of a spoon to create a stable crust. If you want a lower-carb version, feel free to skip this step and go crustless.
- Step 2: Blend the Cheesecake Mixture – In a large mixing bowl, combine the softened light cream cheese and the pumpkin puree. Use a hand mixer or a whisk to blend them until the texture is completely smooth and no lumps remain. Add the Greek yogurt, sweetener, pumpkin pie spice, and vanilla extract. Continue mixing until the colors are fully incorporated and the mixture looks vibrant and orange.
- Step 3: Add the Protein and Fluff – Slowly fold in the protein powder. If you are using whey protein, mix gently to avoid a rubbery texture; if using casein, you may need a splash of almond milk to keep it creamy. Once the powder is fully integrated, use a high-speed whisking motion for 30 seconds to incorporate air into the mousse. Spoon the mixture over your graham cracker bases.
- Step 4: Chill and Serve – Place the cups in the refrigerator for at least 30 minutes. This chilling time allows the mousse to set and the flavors to meld together. Before serving, top each cup with a dollop of whipped topping and a tiny pinch of extra pumpkin pie spice for a professional look.
- Cook Time: 15 minutes