Q: Can cheesecake be high-protein and no-bake?
A: Yes — vanilla whey + cream cheese + Greek yogurt + graham crumb crust assembled in mini cups. 4 hours fridge time, 220 kcal, 20g protein each.
For when you want cheesecake but don't want to fire the oven. Cream cheese gives the body, Greek yogurt cuts the fat, and PEScience Select Vanilla doubles down on the vanilla custard flavour while loading 20g protein into each individual cup. Build in 5-oz mason jars or wide-mouth tumblers — easy to serve, no pan slicing.
Ingredients (6 cups)
- 1 cup graham cracker crumbs
- 3 tbsp melted butter
- 2 tbsp allulose (for crust)
- 8 oz light cream cheese, softened
- 1 cup 0% Greek yogurt
- 1 scoop (30g) PEScience Select Vanilla — PEScience Select Protein (27 servings)
- 3 tbsp allulose (filling)
- 1 tsp vanilla extract
- Optional: fresh berries for topping
Instructions
- Mix graham crumbs, melted butter and 2 tbsp allulose. Press 2 tbsp into the bottom of each of 6 cups.
- Beat cream cheese until smooth. Add Greek yogurt, PEScience, 3 tbsp allulose and vanilla; beat until silky.
- Spoon filling onto crusts, smoothing tops.
- Refrigerate at least 4 hours (overnight is better).
- Top with fresh berries before serving.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | 20 g |
| Carbs | 15 g (4g sugar) |
| Fat | 10 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Soften cream cheese fully (30 min at room temp) before beating — cold cream cheese clumps.
- Use a hand mixer, not a blender — blender liquefies the filling too much.
- These hold 5 days refrigerated.
Frequently Asked Questions
Can I sub PEScience Vegan for non-dairy?
Yes — but use coconut yogurt and vegan cream cheese to keep it fully dairy-free. Texture stays close to original.
Why allulose instead of erythritol?
Allulose dissolves invisibly. Erythritol crystallizes in cold desserts and creates a grainy texture.
Can I freeze these?
Not recommended — the cream cheese gets icy. Refrigerate only.
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