High-Protein Mixed Berry Cheesecake Parfait
A cream layer with a berry ribbon and fresh berries on top — ready in 15 minutes
This high-protein mixed berry cheesecake parfait layers a cream-cheese base with a thin berry sauce, then tops the glass with strawberries, raspberries, and blueberries, like the cup. Each serving has 18 g of protein and 7 g net carbs.
Low carb, sugar-free, and no bake.
Why you’ll love this parfait
- 18g protein per serving
- 7g net carbs
- Berry ribbon through the cream
- Ready in about 15 minutes
- Fresh berries on top
- No bake
Health notes
- Protein: Vanilla protein powder, cream cheese, and Greek yogurt.
- Low carb: A measured berry sauce and a few whole berries, not a cup of jam.
- Sugar-free: Monk fruit or allulose only.
- Keto-friendly: Each cup stays around 7g net carbs if the berries stay measured.
Key element — layer, do not stir
A full stir turns the cup one pink. A spoon of sauce, then cream, then one drag, is what leaves the ribbon in the glass.
Ingredients
Cream layer (4 servings)
- 8 oz cream cheese, softened
- 1 cup plain Greek yogurt
- 2 scoops vanilla protein powder (about 60 g)
- 3 Tbsp powdered monk fruit or allulose
- 1 tsp vanilla extract
- 1 Tbsp heavy cream, if needed
Berry sauce and top
- ½ cup mixed berries (strawberry, raspberry, blueberry), mashed
- 1 tsp lemon juice
- 1 tsp powdered sweetener
- 4 strawberries, halved, to finish
- A handful of raspberries and blueberries, to finish
Swaps
- One berry only: Use all blueberries or all raspberries.
- No fresh top: Net carbs drop a little.
- A jar of jam: Not in the 7g number.
- No protein powder: Protein falls under 18g.
Instructions
| 1 | Sauce. Mash the mixed berries with lemon and 1 tsp sweetener until a loose sauce. Leave a few pieces. |
| 2 | Cream. Beat cream cheese until smooth. Add yogurt, protein powder, sweetener, and vanilla. Beat until thick. Add a spoon of cream only if it is too stiff. |
| 3 | Layer. Spoon a little sauce into each of 4 glasses. Add cream. Drizzle more sauce. Drag a spoon through once. Do not stir it in. |
| 4 | Finish. Top with strawberry halves, raspberries, and blueberries, like the cup. Serve right away, or chill 10 minutes. |
Pro tips
- Cold cream cheese lumps. Soften it 20 minutes on the counter first.
- A thick cream holds the ribbon. A thin one sinks it.
- A full cup of berries or a sugar jam is not in these numbers.
- Add the fresh berries at serving so they stay firm.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 260 |
| Protein | 18g |
| Net carbohydrates | 7g |
| Total carbohydrates | 9g |
| Fiber | 2g |
| Total fat | 16g |
| Sodium | 170mg |
Estimates based on cream cheese, Greek yogurt, vanilla protein powder, a measured mixed-berry sauce, and a few fresh berries on top, divided into 4 cups. A sugar jam and a graham crust are not included.
Variations
Blueberry only
Use blueberries for the sauce and the top.
No fresh berries
Sauce only. Net carbs drop a little.
Lemon zest
½ tsp in the cream.
Chill
1 hour in the fridge for a firmer spoonful.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Keep the fresh berries off until you serve |
| Freezer | Not ideal | It thaws soft and watery |
| Make ahead | Same day | Layer the cream and sauce. Add the top berries later |
FAQ
Test your knowledge
5 quick questions about this berry parfait
1. Protein per serving?
2. Net carbs per serving?
3. How do you keep the berry as a ribbon?
4. About how long does this take?
5. What is not in the 7g number?
