At just 250 calories and 30g of protein per jar, these Strawberry Cheesecake Parfait Cups are the perfect high-protein snack or dessert to satisfy your cravings without the sugar crash. Creamy, sweet, and totally indulgent, they’re a meal prep game-changer!
These Strawberry Cheesecake Parfait Cups are my latest obsession — and for good reason. They’re creamy, sweet, and packed with protein, making them perfect for meal prepping your way through busy mornings or those 8 p.m. dessert cravings. With layers of tangy Greek yogurt “cheesecake” filling, juicy strawberries, and crunchy graham cracker crumbles, these feel totally indulgent without the sugar crash. Bonus: at just 250 calories per jar, they’re shockingly low in calories for how satisfying they are, with 30g of protein to keep you feeling full and fueled.
Whether you’re trying to hit your protein goals, curb your sweet cravings, or just want a treat that doesn’t undo your progress, these parfait cups are it. I’ve been making a batch on Sunday and looking forward to them every day of the week!
High-Protein Foods That Satisfy My Sweet Tooth
Lately, I’ve been crushing my fitness goals — lifting heavier, feeling more energized, and just overall more in tune with what my body needs. A big part of that has been upping my protein intake, which sounds great in theory… until you realize how quickly you get tired of the usual options. I love a good savory meal, but there’s only so many eggs, chicken, and juicy steaks a girl can eat before it starts to feel a little repetitive. Yes, I actually got tired of steak.
I’m not about cutting out the things I love — sweets included — but I’ve been more intentional about how I satisfy those cravings. Instead of diving into the cookie jar, I look for ways to enjoy sweet flavors and nourish my body at the same time. These parfait cups check all the boxes: creamy, sweet, and full of protein, without feeling like you’re eating “fitness food.” Just a few simple ingredients, real flavor, and no guilt ever.
Meal Prep Friendly for Busy Mornings
You can definitely call these dessert — they taste like a creamy strawberry cheesecake in a cup — but honestly, I usually take them for breakfast. They’re sweet, satisfying, and feel like a treat first thing in the morning, without that sugar crash.
This recipe makes a batch of 3, which is perfect for the days I’m commuting and need something quick, filling, and high in protein. I prep them the night before and just grab one on my way out the door. It’s one less thing to think about during the week, and they hold up beautifully in the fridge for a few days.
To get the full effect, I definitely recommend grabbing some cute meal prep jars. I have a set that comes with three 10 oz jars (which are perfect for these cups) and three 16 oz jars that I use for soups or other larger meal prep items. Not only do they make everything feel a little more intentional, but they also help with portioning and staying organized.
How to Make Strawberry Cheesecake Parfait Cups
I start by adding about a tablespoon of oats to the bottom of each cup. If I have oat flour on hand, I’ll use that instead — it gives more of that soft, graham cracker crust feeling. But honestly, either one works depending on what you’ve got.
For the cheesecake layer, I use an immersion blender to whip cottage cheese with about 1.5 scoops of vanilla whey protein powder (I use this one that has 30 grams of protein per scoop and actually tastes delicious). Blend until smooth and creamy — this makes the thick, rich cheesecake base. If it’s too thick to blend, I just add a splash of whole milk to loosen it up a bit.
Then I grab my favorite store-bought strawberry Greek yogurt. It adds the perfect sweetness and flavor, but if you don’t have any, you can totally blend a few fresh strawberries into plain Greek yogurt instead.
To build the parfaits, I layer two spoonfuls of the cheesecake mixture, followed by two spoonfuls of the strawberry yogurt, and repeat until the jar is full. For that extra pop of fresh flavor (and to make them feel a little fancy), I like to line the inside of the jars with sliced strawberries — fresh or frozen both work great. Then, I top it all off with a sprinkle of oat flour for that final “cheesecake crust” moment.
And just like that — done. They’re creamy, fruity, protein-packed, and absolutely addictive.
Full Recipe for Strawberry Cheesecake Parfait Cups
Strawberry Cheesecake Parfait Cups
Equipment
- 1 Immersion blender for whipping cottage cheese
Ingredients
Crust layer (per jar):
- 1 tbsp old-fashioned oats or oat flour
Cheesecake layer:
- 1 ½ cups low-fat cottage cheese
- 1 ½ scoops vanilla whey protein powder about 45g protein total
- Splash of whole milk optional – to thin if needed
- ½ tsp vanilla extract optional
Strawberry layer:
- 1 cup strawberry Greek yogurt store-bought or homemade – see notes
- Fresh or frozen strawberries sliced
Topping:
- Extra oat flour for sprinkling
- whipped cream optional
Instructions
- Start with the base: Add 1 tablespoon of oats (or oat flour) to the bottom of each 10 oz jar.
- Make the cheesecake layer: Using an immersion blender, blend the cottage cheese and protein powder until completely smooth and creamy. If the mixture is too thick to blend, add a splash of whole milk to help it along. This should create a thick, cheesecake-like consistency. You can stir in a little vanilla extract for extra flavor.
- Prep the strawberry layer: If using store-bought strawberry Greek yogurt, just set it aside. If you’re making your own, blend a few strawberries into plain Greek yogurt until smooth and slightly pink.
- Layer it up: In each jar, add 2 spoonfuls of the cheesecake mixture, then 2 spoonfuls of strawberry yogurt. Repeat until the jars are full. Line the inside of the jars with sliced strawberries as you go to make them look extra cute and add a burst of fresh fruit flavor in every bite.
- Top it off: Sprinkle with a bit more oat flour (or whipped cream, if you’re feeling fancy), seal the jars, and refrigerate.
Notes
I hope you love these Strawberry Cheesecake Parfait Cups as much as I do! If you try them, I’d love to hear what you think — drop a comment below or tag me on social media. Don’t forget to share with your friends who might enjoy a sweet, high-protein treat. Happy cooking (and eating)! 💖
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