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100-Calorie High Protein Cheesecake Cup - A Light, Creamy Treat

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons (28 g) light cream cheese, softened
  • 1/4 cup (60 g) nonfat plain Greek yogurt
  • 1 scoop (about 25–30 g) vanilla whey or casein protein powder (or a blend)
  • 1–2 teaspoons granulated or liquid sweetener to taste (such as stevia, monk fruit, or erythritol)
  • 1/2 teaspoon vanilla extract
  • 1–2 teaspoons lemon juice (optional, for brightness)
  • Pinch of salt
  • 1–2 tablespoons unsweetened almond milk or water, as needed for texture
  • Optional crust: 1 square light graham cracker (or 1 tablespoon crushed graham cracker) + a few drops of melted light butter or a spritz of cooking spray
  • Optional toppings: fresh berries, a few chocolate chips, or a drizzle of sugar-free syrup

Method
 

  1. Prep the base (optional): If using a graham cracker crumb base, crush the cracker and lightly moisten with a few drops of melted light butter or a spritz of cooking spray. Press it into the bottom of a small ramekin or a wide-mouth jar. This step is optional to keep calories near 100; the cup is great without it.
  2. Soften the cream cheese: In a small bowl, microwave the light cream cheese for 5–10 seconds until just soft. You want it spreadable, not melted.
  3. Mix the dairy: Add Greek yogurt to the cream cheese and whisk or beat with a fork until completely smooth. No lumps is the goal here.
  4. Add flavor and protein: Stir in protein powder, sweetener, vanilla, lemon juice (if using), and a pinch of salt. The mixture will be thick at first.
  5. Adjust the texture: Add almond milk or water, about 1 teaspoon at a time, until you get a silky, pudding-like consistency. It should be scoopable, not runny.
  6. Assemble: Spoon the mixture over the crust (if using) or directly into the ramekin. Smooth the top with the back of a spoon.
  7. Chill: Cover and refrigerate for at least 30–60 minutes. An hour gives the best cheesecake-like set, but even 20 minutes helps if you’re in a hurry.
  8. Top and serve: Add a few berries, a tiny sprinkle of crumbs, or a light drizzle of sugar-free syrup. Enjoy cold.