My creamy protein fluff has only 4 ingredients and is ready in 3 minutes! This easy, healthy dessert is sugar free and contains 18 grams of protein per serving.
I have been adding more protein into my diet because I find that it gives me more energy, inside and outside the gym.
That's why today I am sharing with you my healthy twist on protein fluff. It is one of the easiest and quickest high protein desserts you'll ever make.
What I love even more is that it calls for natural ingredients only!
Also check out my protein pudding and the protein banana bread.
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What's To Love About This Recipe
No protein powder needed. This is a whipped cottage cheese pudding with peanut butter. Both cottage cheese and peanut butter are naturally high in protein. One serving comes in at 18 grams of protein!
Naturally low carb and sugar free. Why make a dessert only half healthy? Instead of sugar, I am using a zero carb sugar substitute. This means a portion is just 4.3g net carbs.
Dessert, snack or even breakfast. Yes, my protein mousse could be any of those three! I have eaten it as breakfast and was satisfied until lunch.
Ingredients
Here are the ingredients you'll need for my protein fluff recipe:
- Cottage cheese - I have made the recipe with full fat cottage cheese, fat free cottage cheese, large and small curd cottage cheese. All varieties work and the fluff tastes exactly the same.
- Peanut butter - Use a runny, smooth peant butter. Ideally, it should contain just one ingredient: peanuts. Brands that I use often are Meridian, Manilife and Pip&Nut. For the fluff in the images, I used Morrisons own brand peanut butter.
- Sweetener - To keep the recipe sugar free, I used allulose. Any zero carb sugar substitute of your choice is fine, for example monk fruit, Bocha Sweet or xylitol. If carbs are not a concern, sub with honey or maple syrup.
- Vanilla extract - Improves the flavour profile and adds warm notes.
See the recipe card for full information on ingredients and quantities.
Instructions
It is simple to make keto protein fluff! Here are the steps.
Scroll down to the recipe card at the bottom of the post for ingredient amounts and nutrition information.
STEP 1
Put all ingredients in a food processor.
STEP 2
Blend until smooth and fluffy, scraping down the sides of the bowl in between to incorporate everything. Then, fill into 2 cups and serve!
Chef Katrin's Notes
Blended cottage cheese becomes very airy when you whip it. But of course, the fat in the peanut butter makes the mousse creamier again. Here are 2 ways to lighten the texture of this dessert.
#1 The high protein method: Whip 1 egg white to soft peaks and fold it into the fluff after blending.
#2 The traditional method: Blend ½ cup of heavy whipping cream to soft peaks. Fold into the mousse. This is the method I used for my keto fluff.
In both cases, increase the amount of sweetener to taste.
Variations
Chocolate protein fluff: Add 1 tablespoon of cocoa powder.
Berry protein fluff: Omit the peanut butter and add a handful of berries of your choice.
Almond butter protein fluff: Swap the peanut butter with almond butter.
Serving Suggestion
My cottage cheese mousse tastes great solo. You could top it with the following:
- Crushed nuts (hazelnuts, almonds, pecans)
- Berries (blueberries, raspberries, strawberries)
- Chocolate chips or cocoa nibs
- Melted chocolate
- or simply drizzle over peanut butter, like I did in the image below.
Recipe FAQs
Yes. You can add up to 1 tablespoon of unflavored whey protein powder per serving or 2 tablespoons in total without changing the texture or taste of the fluff. This increases the protein content to 23.8g per portion.
The sweetener is not required for the texture. But you do need it for the taste. Without sweetener, the tanginess of the cottage cheese is too prominent.
Ricotta or Greek yogurt are good alternatives, although they are not as high in protein as cottage cheese.
Here's how to make easy protein fluff ice cream: Freeze the fluff for 90 minutes until it is half-frozen. Then, put it back into the food processor and blend until a soft-serve consistency. Serve straight away.
Storage
Store the protein fluff in the refrigerator for up to 4 days. Be sure to cover it with clingfilm or store it in an airtight container.
I do not recommend freezing the mousse, because it changes texture after defrosting.
More High Protein Recipes
- Spinach Feta Omelette8 Minutes
- Low Carb Protein Bars Recipe30 Minutes
- Egg White Protein Crepes7 Minutes
- Chocolate Yogurt (Like Pudding!)5 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Protein Fluff - Easy, Creamy, Sugar Free
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- 1 food processor
Ingredients
- 1 cup cottage cheese 220g
- 3 tablespoon peanut butter smooth, 48g
- 3 tablespoon allulose 30g, or sweetener of choice **see notes
- ½ tablespoon vanilla extract
Instructions
- Blend all ingredients in a food processor, blender or in a tall jug with an electric mixer until smooth, about 1 minute. Scrape the sides in between to incorporate everything into a smooth and fluffy mixture.
- Fill into 2 serving cups. Serve straight away or cover and chill in the fridge until ready to serve.
Amy Van Slambrook
Looks delicious especially with some chocolate something nearby.
Could we use peanut butter powder instead to make it a true anabolic fluff??
Thank you for ALL you give to us for free! What a gift
Katrin Nürnberger
I think that would work. It may change the texture and therefore the mouthfeel as you are removing the fat.
Jocelyn
This is a delicious, easy recipe that my family loved. Thank you!
Maria
Easy and delicious!
I used my immersion blender. Next time I may add a bit of cocoa powder too.
Diana Norman
Could I use another nut butter in this recipe? Thank you
Katrin Nürnberger
Yes, of course. I bet it would taste great with almond butter.
Diana Norman
Yes! Thank you. I should have read your tips properly.
Diana Norman
Lovely and smooth. Quite rich too but far too sweet. I would halve the sweetener for next time.
Then maybe add if anybody likes more. Diana.
Katrin Nürnberger
Hi Diana, thanks for your feedback. Did you use a different sweetener than allulose?
Diana Norman
Yes, I used Monkfruit/Erythritol but only 2 tablespoons as per your notes.
Katrin Nürnberger
Thanks for your feedback. Everyone has a different idea of what the ideal amount of sweetness in a recipe should be. I don't like my desserts very sweet, but it is a good reminder for people who don't have a sweet tooth at all to always start with less.
Tessa
This was so quick...tastes delicious!
Nicky
Amazing recipe , When I saw the Heading " Protein Fluff" I though , Oh no , I don't have protein powder !!! Well what a surprise I got !! I made it and it absolute delicious, Thank you so much for sharing Katrin xx
Sharon Heffner
This is good! I was surprised. Made it in a wide mouth pint jar with stick blender (quart jar might have been better). Easy dessert for a hot day! thanks for sharing
Katrin Nürnberger
So glad you enjoyed the fluff!