Pumpkin Cheesecake Jars
Nutrition Snapshot
If you love these pumpkin cheesecake jars, you won’t want to miss my lemon cheesecake jars or no-bake strawberry cheesecake jars. Each recipe features the same protein-rich cheesecake base (no protein powder here), while offering their own unique, seasonal flavors – because having variety is key when you’re trying to eat more protein.

I create these protein-packed recipes after years of watching women struggle to meet their protein goals in the gym. As a nutrition coach and former gym owner, I noticed that many of my clients were looking for creative ways to increase their protein intake beyond basic chicken meals. That’s why each recipe on this site is carefully crafted to make hitting your protein goals delicious and approachable, whether you’re using whole food protein sources, protein powder, or a combination of both.
Why youโll love these pumpkin cheesecake jars
- Ready in just 5 minutes – no baking required
- High protein – no protein powder
- Uses simple pantry and fridge staples
- Naturally sweetened with maple syrup
- Gluten free and easily customizable
- Perfect for meal prep – lasts 4 days in the fridge
- Great for breakfast, snacks, or dessert
- Individual portions for easy tracking
- Customizable so you never get bored!
Ingredients you’ll need
- Cottage cheese โ use a full fat cottage cheese (whole milk) for the best texture and taste. The higher the fat content, the less tart the cottage cheese tastes. You can use a low-fat cottage cheese but might need a touch more sweetener.
- Greek yogurt โ full fat Greek yogurt is best, for the texture and flavor. I like to add Greek yogurt to give the authentic cheesecake โtangโ. I find that fat-free Greek yogurt is a little too tangy.
- Pumpkin puree โ be sure itโs pumpkin puree and not canned pumpkin pie filling. The only ingredient should be pumpkin.
- Maple syrup โ maple syrup is used to naturally sweeten the cheesecake jars. You could also use honey or your favorite low calorie liquid sweetener.
- Pumpkin pie spice โ it wouldnโt be pumpkin if you didnโt include pumpkin pie spice. If you donโt have pumpkin pie spice, just add about ยฝ teaspoon cinnamon, ยผ teaspoon nutmeg, ยผ teaspoon ground ginger and just a small pinch of ground cloves.
- Graham crackers – Creates the classic cheesecake crust layer. Use gluten-free if needed. If you donโt have graham crackers, use crushed cookies.
How to make no bake pumpkin cheesecake jars
Add cottage cheese, greek yogurt, maples syrup, pumpkin puree, vanilla extract and pumpkin pie spice. Blend until smooth.
Place graham crackers into a ziplock bag. Remove air and seal. Crush with your hands until they look like sand.
Add crushed graham crackers to the bottom of two jars (I like mason jars). Add pumpkin cheesecake mixture to the jar over graham crackers. Top with additional crushed graham crackers (optional).
Tips for Success
- Use cold cottage cheese and Greek yogurt for the best creamy texture, especially if enjoying right away
- For the best texture and flavor, refrigerate for 3-4 hours before serving
- These jars stay fresh for up to 4 days in the fridge – perfect for meal prep. Just prep them appropriately and donโt add the graham cracker layer until right before serving.
- For an Instagram-worthy presentation, layer in a clear glass jar and top with whipped cream and a sprinkle of pumpkin pie spice.
Topping ideas or mix-in ingredients
- Mini chocolate chips
- Toasted coconut flakes
- Whipped cream
- Caramel sauce
- Crushed up cookies, granola, more graham crackers.
Common questions
Does it matter what cottage cheese I use?
For this recipe, I highly recommend using a full fat whole milk cottage cheese since it has the best flavor and will produce a really creamy texture when blended. If you are looking to cut the fat a bit, you could use low fat cottage cheese but I wouldnโt recommend fat-free.
Note that you donโt have to worry about the curd size since you will be blending it.
Do you have to blend the cottage cheese?
Yes, for this recipe to become thick and creamy and set up like cheesecake, you have to blend the cottage cheese. Use a food processor, high speed blender or even an immersion blender.
Can you make these no-bake pumpkin jars without cottage cheese?
Yes, if you donโt love cottage cheese, you could use full fat Greek yogurt (1 cup) plus about ยผ cup cream cheese (this might need to be softened slightly). Blend together with maple syrup and pumpkin puree and pumpkin pie spice until smooth and creamy.
What if I want to make these but Iโm dairy free?
If you are dairy free, you can make these using a dairy free Greek style yogurt (1 cup) and dairy free cream cheese (1/4 cup).
Add more protein by blending in a serving of your favorite vanilla protein powder. Note that you may need to add some dairy free milk when adding protein powder depending on the brand.
How to make these for meal prep
When testing this recipe, I made 2-3 versions of this and enjoyed them over several days. I noticed that after about 24 hours, the graham cracker crust layer began to get soggy. If you are making these for meal prep:
- Crush the graham crackers but reserve them in a small container or baggy.
- Right before serving, sprinkle them over the top instead of on the bottom.
- These pumpkin cheesecake jars will last up to 4 days in the fridge in a well sealed jar or container.
Pumpkin Cheesecake Jars
Recommended Equipment
- Food processor or high speed blender
Ingredients
- 1 cup full fat cottage cheese
- ยฝ cup full fat greek yogurt
- ยผ cup pumpkin puree
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon pumpkin pie spice
- 4 graham cracker cookies, (about 21 grams)
Instructions
- Add 1 cup cottage cheese, 1/2 cup greek yogurt, 2 tablespoons maple syrup, 1/4 cup pumpkin puree, 1 teaspoon vanilla extract and 1 teaspoon pumpkin pie spice into a food processor or high speed blender.
- Blend until smooth, may take 1-2 minutes.
- Crush the graham crackers (I like to place them in a ziplock bag to crush by hand).
- Divide the crushed graham crackers between 2 jars. Add the pumpkin cheesecake filling.
Notes
- Use cold cottage cheese and greek yogurt for the best texture.
- If you plan on making a batch of these pumpkin cheesecake jars in advance, don’t put the graham cracker crumbs on the bottom (the texture changes). Add to the top right before serving.ย
Nutrition
Nutrition Disclaimer
The provided nutrition information is generated by an automatic API and does not take variations across specific brands into account. This information is provided as a general guideline and should not be treated as official calculations. Learn more here.