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.
High Protein Keto Raspberry Cottage Cheese Parfait
Equipment
- 1 Jam Glass Jars 7oz
- 1 Saucepan
- 1 Spatula
Ingredients
Whipped Cottage Cheese Layer:
- 1 cup Full-fat cottage cheese
- 1 tablespoon heavy cream
- 2 tablespoons Swerve (granulated)
- 1 teaspoon Vanilla extract – sugar free
- 1 tablespoon lemon juice
Chia Jam Layer:
- 1 cup Keto Raspberry Chia Seeds Jam click the name or use store bought
Crunchy Keto Crumble:
- 1/4 cup almond flour
- 1 tbsp butter, unsalted
- 1/4 teaspoon Ground Cinnamon
- 1 teaspoon Swerve (granulated)
- 1/8 teaspoon salt
Watch the Video Instructions
Instructions
- Prepare the Raspberry Jam (link to full recipe) and let it cool.1 cup Keto Raspberry Chia Seeds Jam
- In a small pan over medium heat, toast almond flour, butter, cinnamon, salt and sweetener until golden and crumbly (about 3-4 minutes). Let cool.1/4 cup almond flour, 1 tbsp butter, unsalted, 1/4 teaspoon Ground Cinnamon, 1 teaspoon Swerve (granulated), 1/8 teaspoon salt
- In a blender or food processor, blend cottage cheese, cream, vanilla, lemon juice, and sweetener until smooth.1 cup Full-fat cottage cheese, 1 tablespoon heavy cream, 1 teaspoon Vanilla extract – sugar free, 1 tablespoon lemon juice, 2 tablespoons Swerve (granulated)
- 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!
- Alternate layering option: Add crumble on the bottom, then parfait, then jam on top for a twist.
Notes
- Link to full Raspberry Chia Jam Recipe
- Use full-fat cottage cheese for the best creamy texture
- Swap strawberries for raspberries or blueberries to switch up the flavor
- Store in fridge for up to 3 days or freeze without crumble
Nutrition Per 1 (ONE) Serving
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This raspberry cottage cheese parfait is everything I love in a keto dessert – creamy, high-protein, low in carbs, and packed with fresh berry flavor. The whipped cottage cheese mousse is smooth and satisfying, and that keto crumble adds the perfect crunch. I created this as a twist on the viral strawberry version, and honestly? I might love this one even more!