Keto Raspberry Cottage Cheese Parfait

This High Protein Keto Raspberry Cottage Cheese Parfait is a simple recipe that feels like summer in a jar. Inspired by the TikTok make trend of blending cottage cheese into creamy treats, this is your easy cottage cheese ice cream swap – cool, light, and packed with protein. It’s a great source of protein, low carb, and perfect for a hot day when you’re craving keto desserts without the sugar.

With 16.7 grams of protein and just 10.3g net carbs per serving, it’s a delicious recipe perfect for busy people following a keto diet, low carb lifestyle, or just aiming to boost their protein intake in a sweet way.

Why You’ll Love This Recipe

• High-protein, low-carb dessert – Each serving gives you a satisfying 16.7g of protein with just 10.3g net carbs.
• Whipped cottage cheese = creamy texture – Light, smooth, and indulgent, thanks to full fat cottage cheese and a high speed blender.
• Perfect for your sweet tooth – Like a raspberry cheesecake in a jar, but keto, sugar free, and way easier.
• Made with simple recipe ingredients – All from your regular grocery store, no weird stuff.
• Quick to make, no baking needed – Just blend, layer, and chill – great for busy people.
• TikTok-inspired, but actually good – Captures that viral cottage cheese ice cream vibe without needing a churn ice cream machine.
• Gluten-free and beginner-approved – One of those easy, gluten-free recipes that truly fits your protein goals.
• Versatile sweet snack – Ideal as a dessert, post-workout treat, or meal prep favorite.

The Recipe Story

If you’re a fan of cottage cheese or new to the trend (hi, TikTok fans!), this whipped cottage cheese parfait will win your heart. It’s inspired by the viral ice cream-style cottage cheese desserts—but instead of freezing, we’re layering it into a quick, no-churn high-protein dessert.

You get that cheesecake flavor from vanilla extract and lemon, fresh berry brightness from keto raspberry chia jam, and the best part? A buttery keto nut crumble on top that adds crunch and coziness.

Ingredients

Whipped Cottage Cheese Layer

• Full-fat cottage cheese
• Heavy cream
• Swerve (or keto-friendly sweetener of choice like stevia)
• Vanilla extract
• Lemon juice

Chia Jam Layer

• Keto Raspberry Chia Seed Jam (click the name to use my recipe or feel free to use store-bought!)

Crunchy Keto Crumble

• Almond flour
• Butter
• Ground cinnamon
• Swerve
• Salt

Instructions

• Prepare the Raspberry Jam (link to full recipe) and let it cool.
• In a blender or food processor, blend cottage cheese, cream, vanilla, lemon juice, and sweetener until smooth.
• In a small pan over medium heat, toast almond flour, butter, cinnamon, and sweetener until golden and crumbly (about 3-4 minutes). Let cool.
• Assemble: In each jar or glass or bowl, layer half of each component inthis order:
  • Bottom: Add ½ of the raspberry chia jam
  • Middle: Spoon in ½ of the whipped cottage cheese mixture
  • Top: Sprinkle with ½ of the almond crumble
  • Garnish with fresh berries, nuts and mint if using
  • Repeat for the second jar.
• Chill or serve immediately!

Alternative Layering: 

• Start with crumble at the bottom, then parfait, then jam on top. This gives cheesecake cup vibes.

Recipe Tips

• Use full-fat cottage cheese for best results and a rich, creamy texture.
• Use fresh raspberries whenever possible for the best flavor and natural sweetness.
• Let your jam cool fully before layering to avoid a runny mess.
• Add double cream to the mixture for an extra indulgent twist.
• Want it no-cook? Swap in a quick mash + chia + lemon for a fresh fruit layer.
• Want extra indulgence? Add a dollop of whipped cream or a sprinkle of vanilla protein powder.
• Use a blender or immersion blender for the best whipped consistency.
• Keep it freezer-safe by using glass jars with lids—great for summer prep.

Ingredient Swaps

• Use monk fruit or allulose instead of Swerve.
• For dairy-free, swap butter with coconut oil.
• Try blueberry or strawberry chia jam instead for different flavors.
• Add a tablespoon of cream cheese to the cottage cheese layer for a cheesecake vibe.

Storage Tips

• Store parfait jars in the fridge for up to 3 days.
• Freeze (without the crumble topping) in a freezer-safe container for up to 1 month.
• Best enjoyed slightly chilled—not frozen solid.

Conclusion

This high-protein keto raspberry parfait is sweet, satisfying, and made with wholesome, simple ingredients you likely already have. Whether you’re meal prepping for the week, craving a low-carb dessert, or just want something fun and fruity, this parfait has your back. Comfort without guilt, flavor without compromise.

More Raspberry Recipes to Try

• Keto Raspberry Cheesecake
• Keto Mug Cake With Raspberries & Coconut
• High Protein Raspberry Cottage Cheese Ice Cream

More Keto Parfait Recipes to Try

• Cottage Cheese Cinnamon Roll Parfait
• Cottage Cheese Chocolate Chia Parfait
• Keto Strawberry Cottage Cheese Parfait
• Cottage Cheese Chocolate Mousse
• Cottage Cheese Peanut Butter Mousse

More Keto Jam Recipes to Try

• Keto Cottage Cheese Desserts
• Keto Raspberry Chia Seed Jam
• Keto Strawberry Chia Seed Jam
• Keto Blueberry Jam

FAQ

Q: Can I use low-fat or fat-free cottage cheese?
A: You can, but it won’t be as creamy or satisfying. Full-fat is best for a rich, dessert-like creamier texture.

Q: Can I use other berries besides raspberries?
A: Yes! This recipe works beautifully with fresh berries like blueberries, strawberries, or blackberries. Just make sure to mash or blend them with chia seeds for the right consistency.

Q: Do I have to use raspberry jam?
A: Nope! You can sub in strawberry, blueberry, or any fresh fruit chia jam you love.

Q: Can I make this ahead of time?
A: Yes, it’s great for meal prep. Store in jars for up to 3 days and assemble the crumble just before eating for the best crunch.

Q: What blender works best?
A: A food processor, immersion blender, or high-speed blender all work great.

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