High-Protein Blueberry Cheesecake Parfait

Recipe Details

• Prep Time: 20 minutes

• Cook Time: 5 minutes (for compote)

• Chill Time: 30 minutes (optional, but recommended)

• Total Time: 25 minutes (55 minutes with chilling)

• Recipe Intensity: Easy

• Servings: 2 generous parfaits

• Cuisine: Healthy, High-Protein

• Course: Dessert, Breakfast, Snack

Equipment

• Two 12-ounce parfait glasses or medium-sized jars

• Medium mixing bowl

• Electric hand mixer or a sturdy whisk

• Small saucepan

• Spatula

• Measuring cups and spoons

Ingredients

For the Protein “Cheesecake” Filling:

• 1 cup (225g) plain Greek yogurt (2% or full-fat for creamiest texture)

• 1 scoop (30-35g) vanilla or plain whey-casein protein powder (see note below)

• 4 oz (113g) reduced-fat cream cheese, softened to room temperature

• 2-3 tablespoons milk of choice (dairy, almond, oat)

• 1 tablespoon lemon juice

• 1 teaspoon vanilla extract

• 1-2 tablespoons granulated sweetener of choice (e.g., erythritol, monk fruit), or to taste

For the Quick Blueberry Compote:

• 1 cup fresh or frozen blueberries

• 1 tablespoon water

• 1 tablespoon maple syrup or honey (or sugar-free alternative)

• 1 teaspoon lemon juice

• ½ teaspoon cornstarch (optional, for thicker compote)

For the Crunchy Granola Layer:

• ½ cup high-protein granola (or your favorite granola/oats)

• 2 tablespoons almond slices, lightly toasted (optional)

Instructions

Step 1: Make the Blueberry Compote

1. Intensity: Low | Time: 5-7 minutes

2. In a small saucepan, combine the blueberries, water, maple syrup, and lemon juice.

3. Heat over medium heat, stirring occasionally, until the blueberries begin to burst and release their juices. This will take about 5 minutes for frozen berries or 3-4 minutes for fresh.

4. For a thicker compote, mix the cornstarch with a teaspoon of cold water to create a slurry. Stir this into the bubbling blueberries and cook for another minute until the sauce thickens slightly.

5. Remove the compote from the heat and let it cool completely. This step is crucial to prevent it from melting the creamy yogurt layer. You can speed this up by placing the saucepan in a bowl of ice water.

Step 2: Prepare the Cheesecake Filling

1. Intensity: Low | Time: 7 minutes

2. In a medium bowl, add the softened cream cheese. Using an electric hand mixer (or a whisk and some elbow grease), beat the cream cheese until it is smooth and lump-free.

3. Add the Greek yogurt, vanilla extract, and lemon juice. Mix on low speed until fully combined and creamy.

4. Now, sprinkle in the protein powder and 1 tablespoon of milk. Start mixing on low speed to avoid a powdery cloud, then increase to medium until the protein powder is fully incorporated. Chef’s Note: The type of protein powder is key! A whey-casein blend or casein powder works best as it thickens beautifully. Pure whey can make the filling runny. If your mixture is too thick, add the remaining milk, one tablespoon at a time, until you reach a thick but spoonable consistency.

5. Taste the filling and add your preferred sweetener if desired. The need for this will depend on the sweetness of your protein powder and yogurt.

Step 3: Assemble the Parfaits

1. Intensity: Low | Time: 5 minutes

2. Grab your two parfait glasses or jars. This is where you get to be creative!

3. First Layer: Spoon a portion of the high-protein granola into the bottom of each glass, creating an even base. This mimics the crust of a cheesecake.

4. Second Layer: Next, add a generous layer of the protein cheesecake filling on top of the granola. You can pipe it in for a neater appearance or simply spoon it.

5. Third Layer: Carefully spoon a layer of the cooled blueberry compote over the cheesecake layer.

6. Repeat: Repeat the layers—granola, cheesecake filling, and blueberry compote—until the glasses are filled, finishing with a dollop of compote and a sprinkle of reserved granola and toasted almond slices for a beautiful presentation.

Step 4: Chill and Serve

1. Intensity: None (Passive) | Time: 30 minutes (optional)

2. For the best flavor and texture, cover the parfaits with plastic wrap and refrigerate for at least 30 minutes. This allows the flavors to meld and the layers to set firmly.

3. Serve chilled straight from the refrigerator.

Notes & Tips for Success

• Protein Powder Choice: This is the most important tip. Casein or a whey-casein blend is highly recommended. These types absorb liquid and thicken, creating a pudding-like consistency. 100% whey protein isolate tends to be thin and can make the filling watery.

• Make-Ahead Marvel: These parfaits are perfect for meal prep. Assemble them in airtight containers and they will keep well in the refrigerator for up to 3 days. For the best crunch, you can store the granola separately and add it just before eating.

• Customize It: Feel free to get creative! Use different berries like strawberries or raspberries for the compote. Swap the granola for crushed graham crackers or nuts. Add a dash of cinnamon to the cheesecake filling for a warm spice note.

• Dairy-Free/Vegan Version: Use a thick, plain vegan yogurt (like coconut or soy), vegan cream cheese, and a plant-based protein powder. Ensure your granola is vegan-friendly.

Nutrition Information

*(Approximate values per serving. Calculated using 2% Greek yogurt, sugar-free syrup, and a standard vanilla whey-casein protein powder.)*

• Calories: 385 kcal

• Protein: 35g

• Carbohydrates: 28g

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  **Dietary Fiber:** 4g

• Sugars: 18g (includes natural sugars from fruit and yogurt)

• Fat: 15g

• Saturated Fat: 6g

• Cholesterol: 45mg

• Sodium: 380mg

The Last Word: This High-Protein Blueberry Cheesecake Parfait proves that healthy eating doesn’t have to be boring or restrictive. It’s a testament to how a few smart ingredient swaps can create something truly spectacular. It’s rich, satisfying, and nutritionally balanced, providing a sustained release of energy to keep you full and focused. So, whip up a batch, and enjoy a taste of cheesecake paradise that perfectly aligns with your wellness goals.