Caramel Apple Cottage Cheese Protein Mousse

This Caramel Apple Cottage Cheese Protein Mousse is a creamy high-protein treat that’s as nutritious as it is indulgent. With the natural sweetness of apples a hint of cinnamon and rich caramel flavor blended into smooth cottage cheese it makes a perfect snack breakfast or dessert. It’s quick to prepare packed with protein and feels like a dessert without the guilt.

Prep Time: 10 minutes

Cook Time: 5–10 minutes (for apples)

Chill Time (optional): 15–30 minutes

Total Time: 15–30 minutes

Servings: 2

Ingredients

For the Mouss

1 cup cottage cheese (full-fat or low-fat)

1–2 tablespoons caramel sauce (store-bought or homemade)

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract

1–2 teaspoons maple syrup or honey (optional for added sweetness)

For the Caramel Apple Topping

1 medium apple peeled and diced

1 teaspoon butter or coconut oil

1 teaspoon cinnamon

1 teaspoon maple syrup or brown sugar (optional)

Pinch of salt

Instructions

Make the Mousse

In a blender or food processor combine cottage cheese caramel sauce cinnamon vanilla and optional sweetener. Blend until completely smooth and creamy. Taste and adjust sweetness as needed. Set aside or chill.

Cook the Apples

In a small skillet melt butter over medium heat. Add diced apple cinnamon maple syrup and a pinch of salt. Cook for 5–7 minutes until soft and lightly caramelized.

Assemble

Spoon the mousse into bowls or jars. Top with warm or chilled caramelized apples.

Serve

Enjoy immediately or chill for a firmer mousse. Optional: drizzle with extra caramel or sprinkle with granola for crunch.

Tips

Blend Until Smooth
For the creamiest mousse use a high-speed blender and blend until no curds remain.

Chill Before Serving
Letting the mousse chill for 15–30 minutes enhances its texture and flavor.

Adjust Sweetness
Depending on the caramel and your taste add sweetener gradually to avoid over-sweetening.

Serve in Jars
For a pretty presentation serve in small jars or cups and garnish just before serving.

Variations

High-Protein Boost
Add a scoop of vanilla or caramel protein powder when blending the mousse.

Vegan Version
Use plant-based cottage cheese and dairy-free caramel for a vegan option.

Add Crunch
Top with chopped nuts granola or crushed graham crackers for texture.

Use Pears Instead
Swap the apple for diced pear for a subtle flavor twist.

Spice It Up
Add a pinch of nutmeg or cardamom along with cinnamon for a warming spice blend.

Quick Q&A

Can I use store-bought caramel sauce?

Yes just check the ingredients for added sugars or go for a lower sugar version if preferred

Is this mousse good for meal prep?

Absolutely it stores well in the fridge for up to 3 days in sealed containers

Can I use Greek yogurt instead of cottage cheese?

You can but the texture will be less thick and the protein content may vary

What’s the texture like?

When blended well it becomes silky smooth and creamy like pudding or mousse

Nutrition (Approx. per serving)

Calories: 180–220

Protein: 14–18g

Fat: 5–7g

Carbs: 15–20g

Sugar: 10–14g (natural + added)

Fiber: 1–2g

Conclusion

Caramel Apple Cottage Cheese Protein Mousse is the perfect blend of indulgence and nutrition. It’s creamy satisfying and full of protein making it ideal for breakfast dessert or a post-workout snack. With the warm flavor of cinnamon apples and the richness of caramel it tastes like a treat but fuels your body with real goodness. Quick easy and customizable it’s a recipe you’ll want to make again and again.