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
• 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.

WANT EVEN MORE DELICIOUS RECIPES? Subscribe to my newsletter below. If you love simple keto recipes, please join my Facebook Community group or subscribe to my YouTube channel.