invisible hit counter

High-Protein Blueberry Cheesecake Parfait

by

  • Prep Time: 20 minutes

  • Cook Time: 5 minutes (for compote)

  • Chill Time: 10 minutes (optional, for best texture)

  • Total Time: 25 minutes

  • Servings: 2 generous parfaits

  • Recipe Intensity: Easy – No special skills required. Simple mixing and layering.

Ingredients

For the Protein Cheesecake Filling:

  • 1 cup (225g) low-fat cottage cheese or Greek yogurt (for a tangier flavor)

  • 1 scoop (30-35g) vanilla or unflavored whey/casein protein powder*

  • 2 tbsp (30g) light cream cheese, softened

  • 1-2 tbsp milk of choice (unsweetened almond, oat, or skim)

  • 1 tbsp pure maple syrup or honey (optional, for added sweetness)

  • ½ tsp pure vanilla extract

  • A pinch of salt

For the Quick Blueberry Compote:

  • 1 cup (150g) fresh or frozen blueberries

  • 1 tbsp fresh lemon juice

  • 1 tbsp maple syrup or a zero-calorie sweetener

  • ½ tsp cornstarch mixed with 1 tsp water (optional, for thickening)

For the Granola Crunch Layer:

  • ½ cup (50g) high-protein granola or rolled oats

  • 1 tbsp almond butter or peanut butter (optional, for richness)

  • A pinch of cinnamon

For Garnish (Optional):

  • Fresh blueberries

  • Lemon zest

  • A mint sprig

Protein Powder Note: Casein or a blend works best for a thick, pudding-like consistency. Whey isolate works but may be thinner. For a dairy-free version, use vegan protein powder and plant-based yogurt.

Instructions

Step 1: Make the Blueberry Compote (5 mins | Intensity: Low)

  1. In a small saucepan over medium heat, combine the blueberries, lemon juice, and maple syrup.

  2. Bring to a gentle simmer, stirring occasionally. As the blueberries cook, they will burst and release their juices.

  3. For a thicker compote, stir in the cornstarch slurry and cook for another 1-2 minutes until glossy and slightly thickened.

  4. Remove from heat and let it cool completely. You can speed this up by placing the pan in a shallow ice bath.

Step 2: Make the Protein Cheesecake Filling (5 mins | Intensity: Low)

  1. In a blender or food processor, combine the cottage cheese (or Greek yogurt), protein powder, softened cream cheese, 1 tbsp milk, vanilla extract, and salt.

  2. Blend on high until completely smooth, creamy, and lump-free, scraping down the sides as needed. If the mixture is too thick for your blender, add the additional tablespoon of milk.

  3. Taste and adjust sweetness with optional maple syrup if desired. The filling should be thick and spoonable, like Greek yogurt.

Step 3: Prepare the Crunch Layer (2 mins | Intensity: Low)

  1. In a small bowl, mix the high-protein granola (or oats) with cinnamon. For a clumpier, richer “crust,” gently warm the almond butter and drizzle it over the granola, mixing to create clusters.

Step 4: Assemble the Parfaits (5 mins | Intensity: Low)

  1. Get your glasses ready: Use two clear glasses or mason jars (about 12-16 oz each) to showcase the beautiful layers.

  2. Layer 1 – The Crust: Divide half of the granola mixture evenly between the two glasses, pressing down gently with the back of a spoon.

  3. Layer 2 – The Filling: Spoon half of the protein cheesecake filling over the granola in each glass, smoothing it out to the edges.

  4. Layer 3 – The Compote: Spoon a layer of the cooled blueberry compote over the cheesecake filling.

  5. Repeat: Add another layer of the remaining granola, followed by the remaining cheesecake filling.

  6. Top it off: Finish with a final spoonful of blueberry compote and a sprinkle of any leftover granola for texture.

Step 5: Serve & Store

  1. For the best texture, cover and refrigerate the parfaits for at least 10-15 minutes before serving. This allows the flavors to meld and the granola to soften slightly into a true “cheesecake crust” texture.

  2. Garnish with fresh blueberries, a grating of lemon zest, or a mint leaf just before serving.

  3. Storage: These parfaits keep beautifully in the refrigerator for up to 2-3 days. The granola will continue to soften over time but will remain delicious.

Nutritional Information (Per Serving)

  • Calories: ~ 380 kcal

  • Protein: 26-30g

  • Carbohydrates: 42g

  • Dietary Fiber: 5g

  • Sugars: 22g (mostly natural from fruit & maple syrup)

  • Fat: 12g

  • Saturated Fat: 3g

Nutritional Note: This is a well-balanced meal with a high protein-to-calorie ratio. The protein supports satiety and muscle synthesis, the complex carbs from oats and fruit provide energy, and the healthy fats from nut butter (if used) aid in nutrient absorption. It’s a nutritious alternative to sugar-laden desserts.

Chef’s Tips & Variations

  • No-Cook Compote: Short on time? Skip the cooking. Simply mash ½ cup of fresh blueberries with 1 tsp of maple syrup and a squeeze of lemon juice for a quick, chunky sauce.

  • Flavor Twists: Swap blueberries for strawberries, raspberries, or a mixed berry blend. Add a tablespoon of cocoa powder to the filling for a chocolate cheesecake version.

  • Texture Lover: Add a sprinkle of chia seeds or chopped nuts between layers for extra crunch and healthy fats.

  • Meal Prep Hero: Quadruple the recipe and make 4-6 parfaits in mason jars for a grab-and-go high-protein breakfast all week.

Enjoy your delicious, protein-packed creation! This parfait proves that healthy eating doesn’t mean sacrificing flavor or indulgence.

Leave a Comment