High-Protein Orange Creamsicle Mousse
A pale orange mousse with a piped top and zest — ready in 40 minutes
This high-protein orange creamsicle mousse whips vanilla protein, cream cheese, and a little orange into cups, then chills until it holds a swirl like the photo. Each cup has 18 g of protein and 7 g net carbs.
Low carb, sugar-free, and no oven.
Why you’ll love this mousse
- 18g protein per cup
- 7g net carbs
- Orange and vanilla, no sugar
- Ready in about 40 minutes
- Piped top
- No bake
Health notes
- High protein: Vanilla protein powder is the base.
- Lower carb: Zest and a measured splash of juice, not a glass of orange juice.
- Sugar-free: Monk fruit or allulose only.
- Keto-leaning: 7g net carbs fits a planned dessert.
Key element — chill before you pipe
A warm mix slumps in the cup. Twenty-five minutes in the fridge is what holds the swirl in the photo.
Ingredients
Mousse (4 cups)
- 1 cup plain nonfat Greek yogurt
- 2 scoops vanilla protein powder (about 60 g)
- 4 oz cream cheese, softened
- 3 Tbsp powdered monk fruit or allulose
- 2 Tbsp fresh orange juice
- 1 tsp orange zest, plus more for the top
- 1 tsp vanilla extract
- ¼ cup cold heavy cream, whipped to soft peaks
- 4 thin orange slices, to garnish
Swaps
- No juice: Use ½ tsp orange extract. Net carbs drop.
- No protein powder: Protein falls well under 18g.
- Lemon: Swap zest and juice for lemon.
- Extra airy: Whip ½ cup cream instead of ¼ cup. Calories rise.
Instructions
| 1 | Beat the base. Beat cream cheese, sweetener, orange juice, zest, and vanilla until smooth. Beat in the protein powder, then the yogurt. |
| 2 | Fold. Whip the cream to soft peaks. Fold it in so the mousse stays light. Do not stir it flat. |
| 3 | Chill. Spoon into 4 glasses. Chill at least 25 minutes, until it holds a spoon. |
| 4 | Finish. Pipe or spoon a swirl on top. Add zest and a thin orange slice, like the photo. |
Pro tips
- Softened cream cheese prevents lumps.
- Two tablespoons of juice is the carb budget. A big splash pushes past 7g.
- Zest the orange before you juice it.
- The garnish slice is mostly for the photo. Eat a small wedge if you count carbs tightly.
- Macros are per cup, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 160 |
| Protein | 18g |
| Net carbohydrates | 7g |
| Total carbohydrates | 8g |
| Fiber | 1g |
| Total fat | 6g |
| Sodium | 160mg |
Estimates based on Greek yogurt, vanilla protein powder, cream cheese, a measured splash of orange juice, and a small cream fold, 4 cups. A large orange wedge on the side is extra.
Variations
Creamsicle pop
Freeze in molds for 3 hours.
Chocolate dip
A few sugar-free chips on top. Carbs rise a little.
Berry
Swap orange for a few mashed raspberries.
Make ahead
Hold covered up to 2 days. Pipe the top just before serving.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Cover so it does not pick up smells |
| Freezer | Up to 1 month | Thaw 20 minutes. Texture is denser |
| Counter | Not recommended | The cream softens fast |
FAQ
Test your knowledge
5 quick questions about this orange mousse
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the swirl from slumping?
4. About how long does this take?
5. What keeps the carbs near 7g?
