These pumpkin cheesecake cups taste like the creamy filling of a pumpkin cheesecake, with a big protein boost. Greek yogurt, Neufchâtel and unflavored whey make them thick and smooth, and a little gelatin sets them softly in the fridge.
There is no crust and no oven. Each of the 9 cups has about 105 calories, 13g protein and 4g net carbs, sweetened with powdered allulose.
They take about 20 minutes to make and 3 hours to chill, so they are perfect for fall meal prep or a make-ahead Thanksgiving dessert.
Watch How to Make Pumpkin Cheesecake Cups
Why You’ll Love These Pumpkin Cheesecake Cups
- 13g protein per cup. Greek yogurt and whey isolate do the work.
- No bake. Just mix, set with gelatin and chill.
- Portioned for you. Nine single cups, easy to grab.
- Real pumpkin spice. Pure pumpkin and pumpkin pie spice in every spoonful.
Ingredient Notes
Greek yogurt and whey. Two and a quarter cups of FAGE Total 0% Greek yogurt and 2 scoops of Isopure Zero Carb unflavored whey isolate give these pumpkin cheesecake cups most of their protein. Whisk the whey in gradually so it stays smooth.
Neufchâtel and pumpkin. Five ounces of Philadelphia Neufchâtel adds the cheesecake richness, and ¾ cup of LIBBY’S 100% Pure Pumpkin gives the color and flavor.
Spice and sweetener. One and three-quarter teaspoons of pumpkin pie spice and about ⅔ cup of powdered allulose.
Gentle set. Three-quarters of an envelope of Knox unflavored gelatin, bloomed in cold water, sets the cups to a thick, spoonable texture, not rubbery.
Allulose. Allulose is a rare sugar that the FDA allows to be excluded from the total sugars and added sugars declarations on the Nutrition Facts label.
If you want to check the nutrition of staples like Greek yogurt and pumpkin yourself, you can look them up on USDA FoodData Central. Dairy contains natural sugars, and the nutrition is estimated from ingredient labels.
How to Make Pumpkin Cheesecake Cups
You need nine clear 5-fl-oz dessert cups, an electric mixer, bowls and a small saucepan. Prep takes about 20 minutes, the gelatin warms for about 2 minutes, and the cups chill for 3 hours.
Bloom the gelatin
Step 1. Sprinkle the gelatin over the cold water and let it bloom for 5 minutes.
Step 2. Warm over very low heat until dissolved. Do not boil; keep it lukewarm.
Make the filling
Step 3. Beat the Neufchâtel smooth, then mix in the pumpkin, allulose and spice.
Step 4. In another bowl, gradually whisk the whey isolate into the yogurt until smooth, then fold it into the pumpkin mixture.
Step 5. Whisk 2 to 3 tablespoons of filling into the warm gelatin, then stream it into the remaining filling while mixing on low.
Fill and chill
Step 6. Divide among the 9 cups, about 110g each, and swirl the tops gently with a spoon.
Step 7. Chill the pumpkin cheesecake cups for 3 hours, until thick, creamy and softly set.
Success Tips for Pumpkin Cheesecake Cups
Keep the gelatin lukewarm. Warm gelatin and a filling near room temperature blend without lumps. Cold filling makes the gelatin seize.
Whisk the whey in slowly. Adding it gradually to the yogurt keeps the mixture smooth.
Aim for spoonable. The texture should be thick and creamy, not rubbery.
Use wide cups. Wider cups look generously filled and are easy to eat from.
Serving Ideas
Serve them chilled as a light Thanksgiving dessert, a post-workout snack or a protein-packed breakfast treat. A pinch of extra pumpkin pie spice on top looks festive.
More Pumpkin Desserts
For a cottage cheese version, try my sugar-free cottage cheese pumpkin mousse. For a whole cake, the sugar-free no-bake pumpkin cheesecake is a holiday favorite.
And for a cookie with a cheesecake center, bake the sugar-free pumpkin cheesecake cookies.
Storage
The recipe does not give a storage time. Keep the cups covered in the refrigerator and enjoy them chilled.
Pumpkin Cheesecake Cups FAQ
Why add whey protein?
Unflavored whey isolate raises the protein to about 13g per cup without changing the pumpkin flavor.
Why is my mixture lumpy?
The gelatin was too cold or the filling too cold when combined. Keep the gelatin lukewarm and temper it with a little filling first.
Can I skip the gelatin?
The recipe uses a small amount for a gentle set. Without it the cups will be softer, more like a mousse.
How many pumpkin cheesecake cups does this make?
The recipe makes 9 pumpkin cheesecake cups, about 110g each.
Is allulose a sugar alcohol?
No, allulose is a rare sugar, not a sugar alcohol.
Creamy, spiced and packed with protein, these pumpkin cheesecake cups are the easiest way to enjoy pumpkin cheesecake all season.
Sugar-Free High-Protein Pumpkin Cheesecake Cups
Ingredients
Equipment
Method
- Sprinkle gelatin over cold water; bloom 5 minutes.
- Warm over very low heat until dissolved. Do not boil; keep lukewarm.
- Beat Neufchâtel smooth. Mix in pumpkin, allulose, and spice.
- In another bowl, gradually whisk whey isolate into yogurt until smooth. Fold into pumpkin mixture.
- Whisk 2–3 tbsp filling into warm gelatin. Stream it into the remaining filling while mixing on low.
- Divide among 9 cups (about 110g each); swirl tops gently with a spoon.
- Chill 3 hours until thick, creamy, and softly set.
Video
Notes
- Keep gelatin lukewarm and filling near room temperature when combining to avoid lumps.
- The texture should be thick and spoonable, not rubbery.
- Use wider cups for a generously filled appearance.
- Nutrition is estimated from ingredient labels; dairy contains natural sugars.