When the holidays roll around, it feels like every table is stacked with irresistible desserts. Cheesecake, pies, cookies — it’s all part of the tradition. But for many of my clients, this is also the time of year they worry about losing progress on their weight journey. A single slice of traditional cheesecake can top 500 calories and leave you with little nutritional payoff.
So what if I told you that you could enjoy a cheesecake that is still rich, creamy, and decadent — but won’t destroy your efforts to maintain your weight? That’s exactly why I created my High-Protein Mini Pumpkin Cheesecakes.
Why This Cheesecake Is Different
Unlike a traditional cheesecake that typically uses cream cheese, this recipe uses cottage cheese and Greek yogurt as the creamy base. Both are dairy powerhouses that deliver high-quality protein and are a source of calcium and nutrients for overall health. This swap gives us the creamy texture we love while adding over 15 grams of protein per serving and 3 grams of fiber — impressive numbers for a dessert!
I’ve partnered with National Dairy Council to share this recipe because dairy foods are versatile, delicious, and incredibly effective when it comes to supporting a healthy lifestyle. They allow us to enjoy comfort foods like cheesecake while still nourishing the body.
The Goal: Holiday Weight Maintenance
One of the most important conversations I have with clients this time of year is about expectations. The holidays are not the time to make big changes — they are about maintenance. If you can enter December at one weight and step into January at the same, that’s a huge win.
That’s why recipes like these High-Protein Pumpkin Cheesecake are so valuable. They allow you to indulge with portion-controlled servings that support your health goals. Instead of feeling deprived, you get to enjoy something festive, balanced, and satisfying.
The Crust: A Smarter Base
These cheesecakes begin with a classic graham cracker crust — but with a twist. By adding chia seeds, we layer in extra fiber and a subtle crunch. Fiber is key for digestive health and satiety, two factors that help manage hunger during a season of tempting treats. A touch of butter, monk fruit sweetener, and brown sugar round out the crust, keeping it light but flavorful.
After pressing the mixture into silicone muffin cups, a quick bake sets the crust and fills your kitchen with that warm holiday aroma.
The Filling: Creamy and Protein-Powered
The filling is where the magic happens. The cottage cheese and Greek yogurt are blended until perfectly smooth. The result? That classic cheesecake texture with a nutritional boost.
Pumpkin purée adds body, fiber, and vitamin A, while eggs contribute structure and protein. A blend of monk fruit and a small amount of brown sugar strikes the perfect balance between sweetness and tradition. Cinnamon, pumpkin pie spice, and vanilla bring the flavors of the season together.
Fun fact: pumpkin is technically a fruit, but we treat it like a vegetable because of its savory taste. With nearly 4 grams of fiber and under 50 calories per serving, it’s a great addition to your kitchen.
Balanced Sweetness Without Sacrifice
A common misconception is that healthy desserts must eliminate sugar entirely. That’s not the case here. By using a 50/50 mix of monk fruit and brown sugar, we capture the traditional flavor people expect from cheesecake while cutting back on added sugars. The result is indulgent but balanced — exactly the kind of treat that helps you enjoy the holidays without overdoing it.
Baking and Chilling
The cheesecakes bake in about 25 minutes at 325°F, or you can even prepare them in the air fryer for 12–15 minutes at 300°F. The real secret, though, is in the chill. Allowing them to rest in the refrigerator for at least 3 hours — ideally overnight — gives the filling its rich, velvety texture and deepens the flavors.
Finishing Touches
Presentation matters, especially during the holidays. These cheesecakes are topped with a dollop of whipped Greek yogurt, chopped pecans, pumpkin seeds, and a sprinkle of cinnamon. The toppings add crunch, contrast, and even more nutrition, creating a dessert that looks as festive as it tastes.
Ingredients
Crust
- 1 ½ cups graham cracker crumbs
- 3 tablespoons chia seeds
- 3 tablespoons unsalted butter melted
- 1 tablespoon monk fruit sweetener
- 1 tablespoon light brown sugar
Filling
- 2 cups low-fat cottage cheese
- 1 ½ cups 2% Greek yogurt
- 1 cup pumpkin purée unsweetened
- 2 large eggs
- ¼ cup monk fruit sweetener
- ¼ cup light brown sugar
- 1 teaspoon vanilla extract
- 1 ½ teaspoons pumpkin pie spice
- ½ teaspoon cinnamon
- Pinch of salt
Topping
- ½ cup 2% Greek yogurt whipped with a touch of monk fruit or vanilla
- 1 ½ tablespoons chopped pecans
- 1 ½ tablespoons pumpkin seeds
- Light sprinkle of cinnamon
Instructions
- Prepare crust: Preheat oven to 325°F. Place a 12-cup silicone muffin pan on a baking sheet. In a bowl, mix graham cracker crumbs, chia seeds, melted butter, monk fruit, and brown sugar. Divide evenly among 8 cups, pressing firmly. Bake for 7 minutes to set.
- Make filling: Blend cottage cheese until completely smooth. Add Greek yogurt, pumpkin, eggs, monk fruit, brown sugar, vanilla, spices, and salt. Blend again until creamy.
- Bake (Oven – Recommended): Divide filling evenly over crusts. Bake 25–28 minutes, until centers are just set with a slight jiggle. Cool at room temperature for 30 minutes, then refrigerate at least 3 hours (overnight best).
- Air Fryer Option (Optional): Preheat to 300°F. Place silicone cups in the basket with space between. Cook 12–15 minutes until set. Chill before serving.
- Finish & serve: Remove from silicone molds, plate, and top with whipped Greek yogurt, pecans, pumpkin seeds, and a sprinkle of cinnamon.
Nutrition
Portion Control That Works
One of the strengths of this recipe is built-in portion control. Each cheesecake is an individual serving, coming in at just 265 calories with 16 grams of protein and 3 grams of fiber. That’s a far cry from a traditional slice of cheesecake, and it means you can enjoy dessert without guilt.
For anyone navigating holiday parties, this is a game-changer. You can bring these High-Protein Mini Pumpkin Cheesecakes to share, knowing you’ve got something that satisfies the sweet tooth while aligning with your goals.
Why Protein and Fiber Matter in Dessert
When it comes to weight management, protein and fiber are a dream team. Protein helps regulate hunger hormones like ghrelin, keeping you fuller longer. Fiber slows digestion, stabilizes blood sugar, and adds bulk without extra calories. Together, they transform dessert from an empty-calorie splurge into a smart indulgence.
This is the strategy I teach my clients — don’t just eliminate foods you love. Find ways to upgrade them with ingredients that support your health.
Final Thoughts
The holidays should be about celebration, not restriction. With recipes like this, you can enjoy dessert, feel satisfied, and walk away knowing you made a smart choice. This season, aim to maintain your weight, savor the flavors of the holidays, and embrace the joy of food as fuel, medicine, and love.
View more healthy holiday recipes and science-based nutrition tips. Visit US Dairy for more information on the benefits of cottage cheese and other dairy foods.
And remember: Stop dieting. Start living.
