Name: 5-Minute Easy Keto Cottage Cheese Cinnamon Roll Parfait
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup full-fat cottage cheese; 1 tablespoon Swerve (granulated); 1/4 cup heavy cream; 1 teaspoon Vanilla extract - sugar free; 1 teaspoon Ground Cinnamon; 1/4 teaspoon nutmeg; 1/4 teaspoon ginger; 1/4 teaspoon cloves

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This 5-Minute Easy Keto Cottage Cheese Cinnamon Roll Parfait is a high-protein, low-carb, sugar-free, and gluten-free treat perfect for those following a keto diet. Combining simple ingredients, this low-carb cinnamon rolls parfait offers the delicious flavor of cinnamon rolls in a creamy, mousse-like texture.

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A glass bowl filled with a creamy cinnamon-flavored parfait topped with a piece of cinnamon roll, placed on a black surface. Two cinnamon sticks and additional slices of cinnamon roll are visible beside the bowl.

This Keto Cottage Cheese Cinnamon Roll Parfait is the best way to enjoy the taste of cinnamon rolls without the carbs or the baking time.

Whether you’re new to making keto desserts or a seasoned pro, this easy recipe is sure to become a favorite. Plus, this sugar-free parfait is a great way to enjoy the flavors of cinnamon rolls without the carbs. Let’s get started with this keto parfait recipe!

Watch how I make this in minutes! It’s like we’re cooking side-by-side in my kitchen!

Recipe Story

I really wanted cinnamon rolls but was too tired to bake. So, I thought I’d experiment to see if I could achieve the same flavor in just 5 minutes. And it worked! The flavor is there, only the texture is parfait-like, not like rolls. If you want to pair it with actual cinnamon rolls, check out my keto cinnamon rolls recipe.

Ingredients

full-fat cottage cheese
Swerve
heavy cream
sugar-free vanilla extract
cinnamon
nutmeg
ginger
cloves

Instructions

Get a blender or food processor. This will make the parfait smooth and creamy.
Add the cottage cheese to the blender. Make sure it’s full-fat for the best creamy texture.
Blend the cottage cheese until it’s smooth and creamy.
Add the Swerve. This is a sugar substitute that keeps the parfait sweet without the carbs.
Pour in the heavy cream. This makes the parfait rich and creamy.
Add the vanilla extract. This gives a nice, sweet flavor.
Sprinkle in the cinnamon, nutmeg, ginger, and cloves. These spices give the parfait that delicious cinnamon roll flavor.
Blend everything together until it’s well mixed and smooth.
Taste it. If you want it sweeter, add a bit more Swerve.
Serve immediately or put it in the fridge for a firmer texture.

A glass parfait filled with layers of cottage cheese and cinnamon roll pieces, topped with a creamy frosting. The dessert is presented on a dark red cloth background, with a whole cinnamon roll and sticks of cinnamon nearby for garnish. — High Protein Low Carb Keto Cottage Cheese Cinnamon Roll Parfait image

Recipe Tips

For best results, use full-fat cottage cheese.
Adjust the sweetness to your liking by adding more or less Swerve.
This parfait can be enjoyed as a quick breakfast, snack, or dessert.
For a crunchy element, try adding pieces of my Easy Keto Cinnamon Rolls with Coconut Flour recipe on top. It adds a delightful texture and extra cinnamon flavor!

A close-up image of freshly baked keto cinnamon rolls made with coconut flour, sitting on a wooden surface. The cinnamon rolls have a golden-brown exterior with visible swirls of cinnamon. Some of the rolls are topped with a white, creamy frosting, adding to their appetizing appearance. — Keto Cinnamon Rolls with Coconut Flour

Ingredient Swaps

If you don’t have Swerve, you can use any other keto sweetener.
Greek yogurt can be used instead of cottage cheese for a different texture.
Add a cinnamon swirl on top for extra flavor.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. This parfait is best enjoyed fresh but can be made ahead of time for convenience.

This 5-Minute Easy Keto Cottage Cheese Cinnamon Roll Parfait is a fantastic addition to your collection of keto recipes. With only 4.5g net carbs and 12.6g of protein per serving, it’s perfect for anyone following a low-carb diet.

The creamy texture and cinnamon roll flavor make it a delightful treat without the need for cinnamon roll dough or a baking dish.

Whether you enjoy it as a quick breakfast, a snack, or a dessert, this parfait is sure to satisfy your cravings. For an extra crunch, try adding pieces of my Keto Cinnamon Rolls with Coconut Flour on top. This combination will give you the best of both worlds: the creamy parfait and the best keto cinnamon rolls.

Remember, this recipe is not only delicious but also helps maintain stable blood sugar levels, making it suitable for diabetics. Plus, it’s easy to make with ingredients you can find at your local grocery store.

Enjoy your delicious keto cinnamon roll parfait and happy cooking!

More Keto Parfait and Mousse Recipes to Try

A glass bowl filled with a creamy cinnamon-flavored parfait topped with a piece of cinnamon roll, accompanied by two additional cinnamon rolls beside the bowl on a dark surface. The background features a draped red cloth. Text overlay at the top reads “Keto Cottage Cheese,” and at the bottom “Cinnamon Roll Parfait” with an “Easy” badge. — High Protein Low Carb Keto Cottage Cheese Cinnamon Roll Parfait image

FAQ

Q: Is this recipe suitable for diabetics?

A: Yes, this recipe is sugar-free and low in carbs, making it suitable for diabetics.

Q: Can I use fat-free cottage cheese or low-fat cottage cheese?

A: You can, but the texture and flavor will be different. Full-fat cottage cheese gives the best creamy texture.

Q: Can I use almond flour instead of cottage cheese in this recipe?

A: No, almond flour cannot replace cottage cheese in this recipe. Cottage cheese provides the creamy texture and protein content.

Q: Can I use fathead dough to make a crust for this parfait?

A: Fathead dough is great for making keto-friendly crusts, but it’s not necessary for this parfait. The parfait is meant to be enjoyed as a creamy dessert without a crust. Check this recipe instead: Easy Keto Cinnamon Rolls with Coconut Flour

Q: Do I need to sift the dry ingredients?

A: No, you don’t need to sift the dry ingredients for this recipe. Just blend everything together for a smooth texture.

Q: What’s the best part of this parfait?

A: The best part is the delicious cinnamon roll flavor combined with the creamy, mousse-like texture.

Q: Is this parfait suitable for a ketogenic diet?

A: Yes, this parfait is perfect for a ketogenic diet as it is low in carbs and high in protein.

Q: How do I get the best texture for this parfait?

A: Blending the cottage cheese until smooth and creamy will give you the best texture.

Q: Can I use a small bowl to mix the ingredients?

A: It’s best to use a blender for this recipe to achieve a smooth and creamy texture.

Q: Can I use brown sugar substitute in this recipe?

A: Yes, you can use a brown sugar substitute like Swerve if you prefer a different flavor profile.

Q: Can I add sour cream to this parfait?

A: Sour cream can be added for a tangier flavor, but it’s not necessary for this recipe.

Q: Can I use lactose free cream cheese instead of cottage cheese?

A: Cream cheese can be used, but it will change the texture and flavor. Cottage cheese is recommended for the best results.

Q: Is this parfait suitable for a low-carb diet?

A: Yes, this parfait is perfect for a low-carb diet as it is low in carbs and high in protein.

Q: Can I make this parfait if I have lactose intolerance?

A: You can use lactose-free cottage cheese and heavy cream if you have lactose intolerance.

Q: What’s the perfect way to serve this parfait?

A: Serve it immediately after blending or chill it in the fridge for a firmer texture.

Q: Can I use green valley cottage cheese?

A: Yes, you can use any brand of full-fat cottage cheese, including Green Valley.

Q: Are there different ways to make this parfait?

A: You can experiment with different spices and add-ins to create new flavors.

Q: Does this parfait taste like real cinnamon rolls?

A: The parfait has the flavor of cinnamon rolls but a creamy, mousse-like texture.

Q: Can I use brown swerve instead of regular Swerve?

A: Yes, brown Swerve can be used for a different flavor profile.

Q: Can I make fluffy cinnamon rolls to go with this parfait?

A: Yes, you can make fluffy cinnamon rolls using my Keto Cinnamon Rolls with Coconut Flour recipe to pair with this parfait.

Q: Should I use full-fat cottage cheese?

A: Yes, full-fat cottage cheese gives the best creamy texture.

Q: What’s the right size for the blender?

A: A standard blender should be sufficient to make this parfait.

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About The Author
Hi, I’m Rally!
I’m here to make keto simple, satisfying, and easy to stick to.
Since 2022, I’ve shared low-carb, sugar-free, gluten-free recipes that anyone can make, even if you’re just starting out.
All my recipes are made for busy women cooking for one or two. No weird stuff. Just real flavor without the fuss.
I hope these meals bring you comfort, confidence, and joy in the kitchen.
Let’s make keto feel good together.

Rally Rus