Low-Calorie | High-Protein | No Bake | 5-Minute Prep
📝 Quick Description
This creamy, fluffy protein dessert tastes like cheesecake fluff layered with cake crumble — but it’s made with only 3 simple ingredients and absolutely no added sugar.
It’s light, satisfying, and perfect for a quick sweet fix without ruining your macros.
⏱ Servings & Timing
Servings: 4
Prep Time: 5 minutes
Chill Time: 30–60 minutes
Total Time: 35–60 minutes
🛒 Ingredients (ONLY 3)
1️⃣ 2 cups plain nonfat Greek yogurt
2️⃣ 1 box (1 oz) sugar-free instant vanilla pudding mix
3️⃣ 1 cup crushed sugar-free vanilla wafers OR high-protein cookies
🥣 Step-by-Step Instructions
Step 1: Mix the Cream Base
In a large mixing bowl, combine:
- 2 cups Greek yogurt
- 1 box sugar-free vanilla pudding mix
Whisk or beat with a hand mixer for 1–2 minutes until thick, smooth, and fluffy.
The pudding mix will instantly thicken the yogurt and give it a cheesecake-like texture.
Step 2: Prepare the Crumble
Crush the sugar-free vanilla wafers or high-protein cookies using:
- A food processor
- Or place in a zip-top bag and crush with a rolling pin
You want a soft crumble texture — not fine powder.
Step 3: Layer
In 4 small cups or jars:
- Add a layer of crumble
- Spoon in the creamy protein mixture
- Repeat layers if desired
Top with extra crumble for texture.
Step 4: Chill
Refrigerate for 30–60 minutes to allow flavors to set and texture to firm slightly.
You can eat it immediately, but chilling makes it thicker and more dessert-like.
🍰 Texture & Flavor
✔ Creamy like cheesecake filling
✔ Lightly sweet and vanilla-forward
✔ Soft cake-like crumble on top
✔ High-protein and surprisingly filling
💪 Approximate Nutrition (Per Serving)
Calories: ~150–180
Protein: 15–20g
Carbs: 10–15g (depends on cookies used)
Fat: 0–3g
(Nutrition varies based on cookie choice.)
🔥 Optional Upgrades (Still Healthy)
- Add fresh berries between layers
- Sprinkle cinnamon
- Mix in a scoop of vanilla protein powder for even more protein
- Add sugar-free chocolate chips
🧊 Storage
Store covered in the refrigerator for up to 3 days.
Great for meal prep jars.
