High-Protein Strawberry Mousse Cups
High-Protein Strawberry Mousse Cups
Pink, airy cups with a cream dollop and a strawberry on top – 40 minutes
These are blender mousse cups, not baked. Cottage cheese, strawberries, and a scoop of whey blend until the mix is silk. A little whipped cream folded in makes the foam you see in the photo. Thirty minutes in the fridge sets the cups so a spoon stands up.
About 40 minutes. Four glasses. Top them right before you serve.
Why you’ll love these cups
- 18g protein each – dessert that holds you
- Only 7g net carbs – real strawberries, no pudding mix
- About 40 minutes, mostly chill time
- Pink foam, cream dollop, strawberry slice, like the photo
- Cottage cheese disappears if you blend it long enough
- Make them in the morning, eat them at night
Health notes
- High protein: Cottage plus a scoop of whey across 4 cups.
- Low carb: Fresh strawberries, no sugar gelatin.
- Four cups: Small glasses, like the photo.
- Chill required: The foam sets in 30 minutes.
Key element – blend the cottage first, fold the cream last
If you blend the whipped cream, you lose the air and the cups go dense. Blend cottage, strawberries, and whey until there are zero curds. Then fold the cream in with a spoon. That is the foam in the photo.
Ingredients
Mousse (4 cups)
- 1 1/2 cups (340g) cottage cheese (2% or 4%)
- 1 scoop (30g) vanilla whey protein
- 1 cup (150g) fresh strawberries, hulled
- 2 to 3 Tbsp powdered erythritol or monk fruit
- 1 tsp vanilla extract
- 1 tsp lemon juice
- Pinch of salt
- 1/2 cup heavy cream, cold (for folding)
Top
- 4 Tbsp extra whipped cream (or Greek yogurt)
- 4 strawberry slices, plus extra berries for the plate
Swaps
- Greek yogurt: Use 1 1/2 cups thick Greek yogurt instead of cottage. Tangier.
- Frozen berries: Thaw and drain first or the mousse goes watery.
- No whey: Add 1/2 cup extra cottage. Protein drops a few grams.
- No cream: Fold in 1/2 cup extra-thick Greek yogurt. Less airy.
Instructions
| 1 | Blend the base. Add cottage cheese, strawberries, whey, sweetener, vanilla, lemon, and salt to a blender. Blend 45 to 60 seconds until completely smooth and pink. Scrape the sides. No curds, no seeds if you can help it. |
| 2 | Whip the cream. In a cold bowl, whip the 1/2 cup cream to soft peaks. Do not go to stiff butter. |
| 3 | Fold. Pour the pink base into the cream. Fold with a spatula until the color is even and you still see air. Do not stir hard. |
| 4 | Fill the cups. Spoon into 4 small glasses, leaving a little room at the top. Chill 30 minutes until the foam holds a spoon. |
| 5 | Top and serve. Add a dollop of cream and a strawberry slice on each cup, like the photo. Serve cold. |
Pro tips
- Ripe strawberries make the pink. Pale berries need an extra berry or two.
- A pinch of salt makes the fruit taste louder, not salty.
- If the mix tastes like cottage, blend 20 more seconds before you fold the cream.
- Chill the glasses 10 minutes first if you want the foam to set faster.
- Top right before you eat. The cream dollop weeps if it sits all day.
Nutrition
| Nutrient | Per cup (1/4) |
|---|---|
| Calories | 180 |
| Protein | 18g |
| Net carbohydrates | 7g |
| Total carbohydrates | 8g |
| Fiber | 1g |
| Total fat | 8g |
| Sodium | 240mg |
Estimates with 2% cottage, vanilla whey, and 1/2 cup cream folded in. Berry size will shift carbs slightly.
Variations
Raspberry
Swap the strawberries for 1 cup raspberries. Strain if you hate seeds.
Lemon strawberry
Add 1/2 tsp extra lemon zest to the blender.
Chocolate stripe
Drizzle 1 tsp sugar-free chocolate syrup in each glass before you fill.
Cheesecake
Add 2 oz softened cream cheese to the blender with the cottage.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Covered; top just before serving |
| Freezer | Not ideal | It ices and loses the foam |
| Best eaten | Same day | Airiest in the first 6 hours |
FAQ
Test your knowledge
5 quick questions about these cups
1. Protein per cup?
2. Net carbs per cup?
3. How long do the cups chill?
4. When do you add the whipped cream?
5. What goes on top?
