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Pumpkin Cheesecake Jars

These pumpkin cheesecake jars are perfect if you love fall flavors but wants to boost your protein intake. Made with a creamy blend of cottage cheese and Greek yogurt, these no-bake pumpkin cheesecakes are high in protein without any protein powder. Plus, they keep in the fridge for up to 4 days, making them an ideal grab-and-go snack or satisfying dessert.
Nutrition Snapshot

Calories: 293kcal
Protein: 18g
Carbs: 36g

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.

Spoon resting in a jar of no bake pumpkin cheesecake.

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 youโ€™ll 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 to make pumpkin cheesecake jars.

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 โ€œtangโ€. I find that fat-free Greek yogurt is a little too tangy.
  • Pumpkin puree โ€“ be sure itโ€™s 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 wouldnโ€™t be pumpkin if you didnโ€™t include pumpkin pie spice. If you donโ€™t 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 donโ€™t have graham crackers, use crushed cookies.

How to make no bake pumpkin cheesecake jars

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 donโ€™t 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.
Large spoonful of protein pumpkin cheesecake.

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 wouldnโ€™t recommend fat-free.

Note that you donโ€™t 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 donโ€™t 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.

Pumpkin cheesecake jar on a wood board.

What if I want to make these but Iโ€™m 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.

Pretty great, right?
โญ๏ธ Don’t forget to leave a comment and star rating below! โญ๏ธ

Pumpkin cheesecake jars on a wood board, orange napkin on the side.

Pumpkin Cheesecake Jars

Be the first to rate this recipe!
These pumpkin cheesecake jars are perfect if you love fall flavors but wants to boost your protein intake. Made with a creamy blend of cottage cheese and Greek yogurt, these no-bake pumpkin cheesecakes are high in protein without any protein powder. Plus, they keep in the fridge for up to 4 days, making them an ideal grab-and-go snack or satisfying dessert.
Prep Time 5 minutes
Total Time 5 minutes
Servings 2

Recommended Equipment

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

Top tips
  • 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 
Storingย 
Add the lid to the jar and store in the fridge for up to 4 days. Note that the graham cracker layer will start to absorb the liquid and will be wet after 24 hours. See tip above to avoid this.ย 

Nutrition

Calories: 293kcalCarbohydrates: 36gProtein: 18gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 20mgSodium: 353mgPotassium: 297mgFiber: 1gSugar: 18gVitamin A: 4918IUVitamin C: 2mgCalcium: 179mgIron: 1mg

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.

Course Dessert
Cuisine American
Author Samantha Rowland
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