High-Protein Pumpkin Cheesecake Mousse Cups

by Sam Karl

This is a no-bake, protein-packed twist on a holiday classic that is perfect for portion control.

Yields: 4 servings
Prep Time: 10 minutes
Chill Time: 1-2 hours (or 30 minutes in the freezer)

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Ingredients

Category	Ingredient	Quantity	Notes
Protein Base	Plain Nonfat Greek Yogurt	1 cup	Provides a creamy, protein-dense base.
Creaminess	Light or Reduced-Fat Cream Cheese, softened	4 oz (half a block)	Ensure it is softened to avoid lumps.
Pumpkin Flavor	Pure Pumpkin Puree	1/2 cup	Not pumpkin pie filling (which is full of sugar).
Sweetener	Zero-Calorie Powdered Sweetener	1/4 cup or to taste	Use a powdered erythritol/monk fruit blend, allulose, or stevia blend.
Spices	Pumpkin Pie Spice	1 teaspoon
Crust Option	Chopped Pecans or Walnuts	2-4 tablespoons	Optional, for a crunchy, healthy-fat topping.

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Instructions

🥣 Mix Cream Cheese: In a medium bowl, use an electric hand mixer or whisk to beat the softened cream cheese until it is smooth and fluffy. Scrape down the sides of the bowl.
🎃 Add Pumpkin and Spices: Add the pumpkin puree, powdered sweetener, and pumpkin pie spice to the cream cheese. Beat again until the mixture is fully incorporated and very smooth.
🥛 Fold in Yogurt: Gently fold in the Greek yogurt using a spatula. Mix until just combined and smooth. Do not overmix after adding the yogurt, as it can make the mousse thinner.
🥄 Portion and Chill: Divide the mixture evenly among four small ramekins, mini jars, or dessert glasses.
❄️ Set: Cover the cups with plastic wrap and chill in the refrigerator for at least 1-2 hours or until firm. Alternatively, place them in the freezer for about 30 minutes for a quicker set.
🌰 Garnish and Serve: Just before serving, top each cup with a sprinkle of chopped pecans or walnuts for texture. You can also add a dollop of sugar-free whipped cream if desired.

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Why This Is GLP-1 Friendly

Extreme Protein Boost: Greek yogurt and cream cheese provide a significant protein punch, maximizing satiety and supporting muscle mass.
Zero Added Sugar: This recipe relies entirely on zero-calorie sweeteners for flavor, avoiding the high sugar and resulting blood sugar spike of traditional pie.
Portion Control: Serving in individual cups makes it easy to stick to a mindful portion, which is crucial when managing GLP-1 medication side effects.
Low Fat (Adjustable): Using nonfat Greek yogurt and reduced-fat cream cheese minimizes the overall fat content, making it easier to digest than a heavy pie crust and traditional cheesecake filling.

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GLP-1

Peachy Keen Green GLP-1 Friendly Smoothie

This smoothie combines the sweetness of peaches with the goodness of greens and filling ingredients, perfect for a satisfying and nutritious boost in Aspen's summer.

Yields: 1 serving
Prep time: 5 minutes

INGREDIENTS

Liquid Base:

1 cup unsweetened almond milk (or other unsweetened plant-based milk) - Keeps the carb count low.

Protein Powerhouse:

1 scoop unflavored or vanilla protein powder (whey, pea, or hemp, low-sugar) - Crucial for satiety and muscle support.
1/2 cup plain Greek yogurt (unsweetened, full-fat or 2%) - Adds creaminess, more protein, and beneficial probiotics.

Fiber & Antioxidant Rich Fruits/Veggies:

1 medium peach, fresh or frozen (peeled and pitted if fresh) - The star of the show! Provides natural sweetness and fiber.
1 cup fresh spinach or baby kale - Packs in vitamins, minerals, and fiber without a strong taste, especially with the peach.

Healthy Fats & Extra Fiber:

1 tablespoon flax seeds (ground for better absorption, or whole) - Excellent source of fiber, lignans, and omega-3 fatty acids.
1 tablespoon almond butter (unsweetened, natural) - Adds healthy fats, protein, and a rich, nutty flavor.

Optional Boosts:

1/4 teaspoon ground ginger - Complements the peach flavor beautifully and has anti-inflammatory properties.
A few drops of liquid stevia or monk fruit (if you prefer more sweetness, but taste first!) - For natural, zero-calorie sweetness.
Ice cubes (if using fresh peach and you want it colder/thicker)

Instructions:

Place the almond milk, protein powder, Greek yogurt, peach, spinach/kale, flax seeds, and almond butter into a high-speed blender.
Add any optional boosts like ginger or stevia now.
Blend until completely smooth and creamy. If you're using fresh peach and want it colder, add a few ice cubes and blend again until smooth.
Pour into your favorite glass and enjoy this refreshing and filling summer smoothie!

Why this works for GLP-1:

High Protein: Greek yogurt and protein powder provide a significant protein punch, which is key for signaling satiety.
Rich in Fiber: Peach, spinach/kale, and flax seeds contribute ample fiber, slowing digestion and helping to stabilize blood sugar.
Healthy Fats: Almond butter and the fats from Greek yogurt provide sustained energy and contribute to feeling full.
Low Glycemic: While peaches have natural sugars, they are paired with plenty of fiber and protein to prevent a rapid blood sugar spike. Using greens also helps balance the sugar content.
Refreshing: The peach and optional ginger make this a delightful summer treat!

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