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High Protein Low Carb Pumpkin Spice Cheesecake Cups - Creamy, Cozy, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • Cream cheese (light or regular, brick style, softened)
  • Plain Greek yogurt (2% or nonfat)
  • Pumpkin purée (not pumpkin pie filling)
  • Vanilla whey or casein protein powder (unflavored works too—adjust sweetener)
  • Eggs
  • Granulated zero-calorie sweetener (like allulose or erythritol/monk fruit blend)
  • Vanilla extract
  • Pumpkin pie spice (or cinnamon + nutmeg + ginger + clove)
  • Pinch of salt
  • Optional crust base: almond flour, melted butter or coconut oil, more sweetener, and cinnamon
  • Optional toppers: light whipped cream, extra pumpkin spice, crushed pecans
  • Equipment: 12-cup muffin tin, paper liners or silicone molds, mixing bowls, hand mixer or whisk

Method
 

  1. Prep the pan: Line a 12-cup muffin tin with paper liners or use silicone cups. Preheat oven to 325°F (163°C).
  2. Optional crust: Mix 3/4 cup almond flour, 2 tablespoons melted butter, 1–2 tablespoons sweetener, and a pinch of cinnamon. Press about 1 tablespoon into each liner. Bake 6–7 minutes until lightly set. Cool while you make the filling.
  3. Soften and blend base: In a large bowl, beat 12 ounces softened cream cheese until smooth and fluffy, 1–2 minutes, scraping the bowl.
  4. Add wet ingredients: Whisk in 1 cup Greek yogurt, 3/4 cup pumpkin purée, 2 large eggs, and 2 teaspoons vanilla until smooth.
  5. Sweeten and spice: Add 1/2 to 2/3 cup granulated zero-calorie sweetener, 1.5–2 teaspoons pumpkin pie spice, and a pinch of salt. Mix until just combined. Taste and adjust sweetness and spice.
  6. Boost with protein: Gently whisk in 1/2 cup vanilla or unflavored protein powder. Avoid overmixing to keep the texture creamy.
  7. Portion: Divide the batter evenly among the 12 cups, filling each about 3/4 full.
  8. Bake: Bake at 325°F (163°C) for 16–20 minutes, until edges are set and centers still jiggle slightly. They’ll firm up as they cool.
  9. Cool gradually: Turn off the oven, crack the door, and let cups rest for 10 minutes. Then transfer the pan to a cooling rack until room temperature.
  10. Chill: Refrigerate at least 2 hours, preferably overnight, for the best velvety texture.
  11. Finish and serve: Top with a small dollop of light whipped cream, a dusting of pumpkin spice, or a few crushed pecans if you like.