My high-protein pumpkin tiramisu is a tasty fall dessert that’s super creamy, indulgent, and packed with protein (6g per serving, to be exact!). I absolutely love my cottage cheese tiramisu crepe roll and my tiramisu blended overnight oats, and knew as soon as PSL season was here, it was time to develop a pumpkin tiramisu recipe! Obviously, a high-protein version . I can’t wait for you to make this recipe in your own kitchens — my family gobbles it up every time I make it!

Ingredients Needed

• Instant espresso powder: Pumpkin and espresso flavors were meant to be together I love using instant espresso powder in this tiramisu recipe — you’ll let it bloom in the heavy whipping cream to make a delicious espresso whip.
• Unsweetened pumpkin puree: Can’t have pumpkin tiramisu without the pumpkin puree! Just make sure you buy unsweetened pumpkin puree or this recipe will taste way too sweet (not in a good way!).
• Heavy whipping cream: Every tiramisu needs whip, and this recipe is no exception! I love making my own espresso whipped cream to layer in between the pumpkin and Nilla wafers. It’s easy to make and only requires 3 ingredients — espresso powder, heavy whipping cream and maple.
• Blended cottage cheese: You know the drill here! Cottage cheese packs great protein as well as creamy, rich texture and flavor. Don’t skip this!
• Maple syrup: Maple is my go-to natural sweetener! And with its rich, fall flavors, its perfect for sweetening this tiramisu.  
• Nilla wafers: Instead of lady fingers, I love using Nilla wafers for my tiramisu! They’re easier to find, and require less setting time than lady fingers. 10/10 recommend using these instead of lady fingers when making tiramisu!
• Cocoa powder: Dust the top of your pumpkin tiramisu with cocoa powder for that classic tiramisu look.

How to Make High-Protein Pumpkin Tiramisu

1. Make the espresso whip: Mix the espresso powder, maple syrup, and heavy whipping cream in the bowl of a stand mixer, and allow 5-10 minutes to bloom before whipping on high until stiff peaks are formed.
2. Make the pumpkin layer: Add the pumpkin puree, blended cottage cheese, maple syrup, cinnamon, and vanilla extract to a large bowl, and stir together.
3. Assemble the tiramisu: Lay half of the Nilla wafers on the bottom of the baking dish, making sure they overlap slightly. Scoop half of the pumpkin mixture and spread it on top of the Nilla wafers. Then, spread half of the whipped topping on top of the pumpkin layer. Repeat the layers until all of the ingredients have been used, and top with sifted cocoa powder.
4. Let it set: Refrigerate the tiramisu for 20 minutes. 
5. Serve and enjoy: Top with more whipped cream and a sprinkle of cinnamon when you’re ready to serve.

Tips for Success

Let the espresso powder bloom: You’ll put the espresso powder, maple and heavy cream in a bowl before whipping it. Make sure you let it sit for 5-10 minutes to allow for the espresso flavors to infuse into the whipping cream. This will give you a much more rich, espresso-forward flavor.

Measure the cottage cheese after it’s blended: This will ensure you have exactly the right amount since the curds in cottage cheese can alter the amount slightly.

My Favorite Pumpkin-Flavored Snacks

I do not recommend freezing this tiramisu as the cookies will become soggy, and the texture can be off-putting when thawed.

More of My Favorite Pumpkin Desserts

Whip up this Healthy High-Protein Chocolate Chip Pumpkin Mugcake in just 2 minutes! Gluten-free, protein-packed, and full of cozy fall flavor with melty chocolate chips.

Craving something sweet, cozy, and satisfying—but don’t want to spend an hour in the kitchen? This Healthy High-Protein Chocolate Chip Pumpkin Mugcake is the perfect single-serve dessert (or snack!) that’s ready in just 2 minutes. Packed with fall flavors, a boost of protein, and melty chocolate chips, it’s everything you want in a pumpkin treat for fall.

Whether you’re a pumpkin spice lover, a busy student, or just need a quick post-workout pick-me-up, this fluffy, high-protein pumpkin mugcake is about to be your new go-to.

Why You’ll Love This Recipe

• No Added Sugar: Sweetened naturally with pumpkin and a touch of vanilla extract.
• High Protein: Packed with protein to help fuel your day.
• Gluten-Free: Made with gluten-free ingredients, so everyone can enjoy it.
• Quick & Easy: Ready in under 5 minutes!

Print

Pro-Tips for the Perfect Mugcake

• Adjust sweetness – If you like things sweeter, add a teaspoon of date syrup or your favorite sweetener.
• Make it extra indulgent – Top with a dollop of Greek yogurt, coconut whipped cream, or nut butter drizzle.
• Meal prep hack – Pre-mix the dry ingredients in small jars, then just add pumpkin and almond milk when you’re ready.

Nutrition Information (Per Serving)

• Calories: ~200
• Protein: 15g
• Carbohydrates: 20g
• Fiber: 5g
• Sugar: 3g (from natural sources)
• Fat: 8g

A Healthy Treat That Doesn’t Feel Healthy

This protein-packed pumpkin mugcake is proof that dessert can be both nourishing and indulgent tasting. It’s high in protein, low in sugar, full of fiber, and made with real ingredients you can feel good about.

Perfect for breakfast, a midday snack, or a nighttime treat when the sweet tooth hits, you’ll want to make this recipe on repeat all season long.

 

 

 

 

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If you love my blended cottage cheese crepes, it’s time to make this incredible cottage cheese tiramisu CREPE ROLL! That’s right, the team and I took my cottage cheese crepe recipe and turned it up a notch by baking one large crepe on a sheet pan and then rolling it up in a creamy cottage cheese tiramisu filling. Top it with cocoa powder, and you’re ready to serve this protein dessert that’s sure to impress.

Why I This Crepe Roll

Protein-packed! There’s 9g of protein per serving in this tiramisu crepe roll, which makes this a delicious and protein-rich dessert option.

The flavor! I love love love tiramisu, and have been making my tiramisu blended oats on repeat for breakfast. Now, I can add this crepe roll into the dessert rotation .

Easy to make: Ok, hear me out — crepes can be finicky to make. The flipping, getting the perfect thickness, etc. But with this crepe roll recipe, you simply pour the crepe batter on the sheet pan and pop ‘er in the oven.

Ingredient Highlights

• All-purpose flour: APF is key for making this crepe roll light and airy.
• 4% cottage cheese: The star ingredient of this crepe roll. You’ll use it in both the crepe batter and the crepe filling. It adds a creamy texture and boosts up the protein.
• Espresso powder: Can’t have tiramisu without the espresso! I use espresso powder in the filling for the best flavor.
• Eggs: Eggs act as a binder and help give the crepe roll its structure.
• Maple syrup: Use pure maple syrup for the best taste and quality. It gives this crepe roll and the crepe filling a naturally sweet taste.

See the recipe card below for a full list of ingredients and amounts.

My #1 top tip for making this crepe roll is to make sure you line the baking sheet with parchment paper AND spray the parchment paper and sides of the baking sheet with nonstick cooking spray.

Why? This will ensure the crepe roll can be removed from the baking sheet and the parchment paper when it comes time to assemble your crepe roll. I found that without spraying and using parchment paper, some of the corners and sides of the crepe roll would stick, which is just so dang frustrating when you’re hoping for a perfectly formed crepe.

You can store any leftover crepe roll in an airtight container in the refrigerator for up to 3 days.

More of My Favorite Protein Desserts

Are you a cheesecake girlie, but wish it helped you meet your protein goals!? Well, you’ve hit the jackpot. These high-protein cheesecake jars are made with a few protein powerhouse ingredients: blended cottage cheese, skyr yogurt and vanilla protein powder, which gives ’em an unbelievably creamy texture and added protein boost (33g per cheesecake jar to be exact!). 

I’m so excited to be sharing these cute and yummy cheesecake jars! they’re such a fun single-serve dessert that packs so much dang protein! If you like this high-protein chocolate mousse, you’re going to absolutely loveeeeee these cheesecake jars.

Highlight-Worthy Ingredients

Cottage cheese + Greek yogurt: you know it! You’ll use blended cottage cheese and skyr yogurt (or full-fat Greek!) instead of cream cheese (or sour cream or heavy cream!) in these cheesecake jars. Not only is it higher in protein than cream cheese, it gives these cheesecake jars a super creamy texture.

Protein powder: as with all recipes that use protein powder, the variety you use will influence the taste of your cheesecake jars. I love using vanilla protein powder (I’ve tested with both whey and plant-based!) because the flavor complements the cheesecake flavor while still being relatively mild.

Graham crackers: you’ll pulse graham crackers in a food processor, and pour them into the bottom of the jars for the cheesecake crust.

Find the full list of ingredients in the recipe card below.

Cheesecake Topping Ideas

I love a classic vanilla cheesecake, but when you and your fam are looking to jazz things up a bit, might I recommend any of the following (or a combination of ’em all ):

Storage

These cheesecake jars can be stored right in the cute little jars you assembled them in (or in any airtight container) in the fridge for up to 3 days. 

Other Cheesecake Recipes I Love

Another day, another high-protein cottage cheese recipe over here on Fit Foodie Finds! These cottage cheese strawberry shortcakes use my easy cottage cheese dough (with no rise time!) for the biscuits. While the cute biscuits are baking, all you need to do is toss some fresh strawberries in brown sugar and make a batch of homemade whipped cream. Cut the biscuits in half and sandwich in the strawberries. Top with the whip, fresh mint and a drizzle of honey. Name a better summer dessert .

Ingredient Highlights

• Cottage Cheese: the protein powerhouse and base of my easy to find ingredient dough you’ll use for the biscuits. It’s truly such a versatile dough for both sweet and savory recipes (like these protein breakfast biscuits that are omg so so good).
• Strawberries: can’t have strawberry shortcakes without the strawberries! But really, any fresh berry would be quite delicious in this recipe.
• Turbinado Sugar: you’ll press turbinado sugar into both sides of the biscuits before baking to give them a little extra sweetness and sparkle.
• Homemade Whipped Cream: don’t worry! I’ve got you covered here — it’s super quick and easy to make homemade whip.

Find the list of full ingredients in the recipe card below. 

Tips for Making These Strawberry Shortcakes

• The cottage cheese you use will affect how much flour you need: I prefer using 2% or 4% cottage cheese for this recipe because it contains less water. If your dough is too wet, add more flour 1 tablespoon at a time until the dough doesn’t stick to your fingers. 
• Make sure to measure the cottage cheese after blending it: This will yield a more accurate measurement than measuring when the cottage cheese curds are still in tact.

Serve and Enjoy!

To serve, slice the biscuits in half. Tope one half with sliced strawberries and then top with the other biscuit half. Top with a dollop of fresh whipped cream, and enjoy! I like to add a sprig of fresh mint and a drizzle of honey to fancy these up when serving family and friends. My toddler recommends topping with rainbow sprinkles .

What to Do With Leftovers

Have leftovers? Wait to assemble the remaining shortcakes until you’re ready to serve. Store the biscuits in an air-tight container in the fridge for up to 3 days. Store the strawberries and whip separately in air-tight containers also in the fridge.

More High-Protein Desserts