Berry Cheesecake Protein Fluff Cups

The photo appears to show a high-protein berry cheesecake fluff made with nonfat Greek yogurt, cottage cheese, light whipped topping, sugar-free cheesecake pudding, fat-free milk, mixed berries, and graham-cracker crumbs. A very similar 2026 version uses these same ingredients and makes about 4–6 servings.
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Sip The Soup
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Ingredients
Creamy protein base
2 cups (about 450 g) plain nonfat Greek yogurt — FAGE Total 0% works well

1 cup (about 220 g) low-fat cottage cheese — Good Culture 2% is a suitable choice

1 cup (8 oz / 226 g) Cool Whip Lite, thawed

1 small box (about 1 oz / 28 g) sugar-free cheesecake instant pudding mix

½ cup (120 ml) Fairlife Fat-Free Ultra-Filtered Milk

1 tsp pure vanilla extract

Berries
Use about 2½–3 cups total:

1 cup strawberries, chopped

¾ cup blueberries

½ cup raspberries

½ cup blackberries

You can use any combination you like.

Topping
2–4 tbsp graham-cracker crumbs

Extra berries for decoration

The pictured-style recipe is consistent with published versions using Greek yogurt, cottage cheese, light whipped topping, cheesecake pudding, Fairlife milk, and mixed berries.
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Sip The Soup
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Full Step-by-Step Recipe
1. Prepare the cottage cheese
For a completely smooth cheesecake texture, put the cottage cheese in a blender or food processor.

Blend for 30–60 seconds, until creamy.

Shortcut: You can skip blending if you don’t mind tiny cottage-cheese curds.

2. Make the cheesecake mixture
Add to a large bowl:

Greek yogurt

blended cottage cheese

cheesecake pudding powder

Fairlife milk

vanilla

Whisk for approximately 1–2 minutes.

The pudding mix will begin thickening the mixture.

3. Add the whipped topping
Gently fold in the thawed Cool Whip Lite.

Don’t aggressively beat it at this stage—the gentle folding helps retain the fluffy texture.

4. Add the berries
Fold in the chopped strawberries, blueberries, raspberries and blackberries.

Try not to overmix. A few gentle turns will give you the attractive pink-and-white berry swirl shown in the picture.

5. Portion
Spoon into 4–6 dessert cups.

For the layered appearance in the photograph:

Add a layer of fluff.

Add a few berries.

Add another layer of fluff.

Repeat.

Finish with berries.

6. Chill
Refrigerate for at least 30–60 minutes.

For a firmer cheesecake-like texture, refrigerate 2–4 hours.

7. Finish
Right before serving, sprinkle with graham-cracker crumbs and add a few fresh berries.

Tip: Add the graham crumbs immediately before eating so they stay crunchy.

Approximate Nutrition
Because brands and exact quantities vary, these are estimates rather than label-verified values. A similar published recipe gives roughly 140–180 calories and 12–18 g protein per serving depending on ingredients and serving size.
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Little Healthy Life

Using the ingredient quantities above and dividing into 6 servings, a reasonable estimate is approximately:

Nutrition Per serving
Calories ~190–220 kcal
Protein ~18–22 g
Carbohydrates ~20–25 g
Fat ~2–5 g
Fiber ~3–5 g
Sugar ~10–15 g

The exact numbers will change considerably with the specific yogurt, cottage cheese, Cool Whip, pudding mix and amount of graham crumbs.

Fairlife’s ultra-filtered milk is specifically designed to provide higher protein than conventional milk; its nutrition will therefore differ from ordinary fat-free milk.
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fairlife

Nut / Allergen Information
Does this recipe contain nuts?
The basic recipe does not intentionally contain peanuts or tree nuts.

However, there are several important considerations:

Because brands and exact quantities vary, these are estimates rather than label-verified values. A similar published recipe gives roughly 140–180 calories and 12–18 g protein per serving depending on ingredients and serving size.
L
Little Healthy Life

Nutrition Per serving
Calories ~190–220 kcal
Protein ~18–22 g
Carbohydrates ~20–25 g
Fat ~2–5 g
Fiber ~3–5 g
Sugar ~10–15 g

Fairlife’s ultra-filtered milk is specifically designed to provide higher protein than conventional milk; its nutrition will therefore differ from ordinary fat-free milk.

Nut / Allergen Information
Does this recipe contain nuts?
The basic recipe does not intentionally contain peanuts or tree nuts.

However, there are several important considerations:

Greek yogurt: milk

Cottage cheese: milk

Cool Whip: check the exact product label

Fairlife milk: milk

Jell-O pudding: check the specific flavor/product label

Graham crackers: commonly contain wheat and may contain milk/soy; some varieties can contain or be processed around nuts

Berries: generally not a major allergen

Important for nut allergies
If you’re making this for someone with a peanut or tree-nut allergy, don’t rely solely on the ingredient list. Check each package for statements such as “may contain,” “processed in a facility with,” or “made on shared equipment with” peanuts/tree nuts.

For a completely nut-free topping, simply leave out the graham crumbs or use a graham-style crumb that is specifically labeled nut-free.

Recipe Q&A
Can I use regular Jell-O pudding instead of sugar-free?
Yes. Use approximately 1 small box of cheesecake instant pudding. The dessert will generally be sweeter and higher in calories/carbohydrates.

Can I use vanilla pudding?
Yes. Vanilla pudding works very well. You’ll lose some of the cheesecake flavor, but adding ½–1 tsp extra vanilla can help.

Can I use regular milk?
Yes. Fairlife isn’t mandatory. Fat-free or 1% milk will work, although the protein and nutrition numbers will change.

Can I use frozen berries?
Yes. Thaw and drain them first. Excess berry liquid can make the fluff watery. This substitution is also recommended in similar versions of the recipe.
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Little Healthy Life

Can I make it without cottage cheese?
Absolutely. Replace the cottage cheese with additional Greek yogurt.

For example:

3 cups Greek yogurt + 1 cup Cool Whip Lite

The result will be smoother but somewhat different in protein and texture.

How do I make it completely smooth?
Blend the cottage cheese first, then mix it with the yogurt. Don’t blend the berries into the entire mixture unless you specifically want a uniformly pink dessert.

Why did my fluff become runny?
Common causes are:

Too much milk

Wet/thawed berries

Not enough pudding mix

Using regular yogurt instead of thick Greek yogurt

Not chilling long enough

Fix: Refrigerate it first. If it remains too thin, whisk in a small additional amount of instant pudding powder and chill again.

Can I make it ahead?
Yes. It’s excellent as a make-ahead dessert.

Prepare it up to 24 hours ahead and refrigerate covered.

For the best texture, add graham crumbs immediately before serving.

How long does it keep?
Keep refrigerated in a covered container and ideally consume within 2–3 days. The berries gradually release liquid, so the texture is best during the first day or two.

Can I freeze it?
You can, but the texture will change. Dairy and whipped topping mixtures can become less creamy after freezing and thawing.

For a frozen-dessert version, freeze individual cups and eat them partially frozen rather than completely thawing.

Can I add protein powder?
Yes. Add ½–1 scoop vanilla protein powder.

If the mixture becomes too thick, add milk 1 tablespoon at a time until you reach the desired consistency. A similar published version specifically suggests vanilla protein powder for extra protein.
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Little Healthy Life

Can I make it lower calorie?
Yes:

Can I use regular milk?
Use nonfat Greek yogurt

Use fat-free cottage cheese

Use light/fat-free whipped topping where available

Use sugar-free pudding

Reduce or omit graham crumbs

Use berries as the main topping

Can I make it without graham crackers?
Yes. They’re completely optional. The fluff itself doesn’t require them.

Good alternatives include:

Crushed sugar-free cookies

Toasted oats

Unsweetened coconut if coconut is suitable for your allergy needs

Chopped nuts only if allergies aren’t a concern

Is this actually cheesecake?
Not traditional cheesecake. It’s a no-bake cheesecake-flavored protein fluff—there is no cream cheese crust or baking step. Similar cheesecake-fluff recipes use the same basic combination of pudding, dairy and whipped topping.
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Recipesfull
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Best version for the pictured result
For the thick, creamy, berry-speckled texture shown in your image, I’d use:

2 cups FAGE 0% + 1 cup 2% cottage cheese + 1 cup Cool Whip Lite + 1 oz sugar-free cheesecake pudding + ½ cup Fairlife Fat-Free + 1 tsp vanilla + 2½–3 cups berries.

Blend the cottage cheese completely smooth, use the milk sparingly, fold rather than beat after adding Cool Whip, and chill for at least 1 hour. That should give you the closest texture to the cups shown.
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Sip The Soup

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.