Low Calorie Pumpkin Cheesecake Fluff Bowl

If you want an easy pumpkin dessert without baking, this pumpkin fluff is perfect. Thick, creamy, and made with simple ingredients you probably already have. This bowl is 240 calories, 15 g protein, 37 g carbs, 4 g fat

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Usually, for my snacks, I want something simple, sweet, and easy to stir together. This pumpkin cheesecake fluff is exactly that. It is thick, creamy, and it takes just a couple of minutes to make. Nothing complicated, nothing heavy, just a quick treat when you want that pumpkin pie flavor without baking or making a mess in the kitchen.

I love recipes like this because they fit my goals, and they do not require a mixer or extra dishes. Just a bowl and a spoon.

Ingredient Notes

Here is exactly what I use:

• Canned pumpkin puree I always use plain canned pumpkin puree, not pumpkin pie filling. It keeps the calories low and you get a healthy dose of vitamin A. Since you are using a full cup, the pumpkin becomes the base of the whole recipe.
• Nonfat plain Greek yogurt The yogurt adds creaminess and gives the fluff a thicker texture. I use nonfat plain Greek yogurt because it keeps the recipe light, it’s high in protein without any necessary sugar, and blends well with the pumpkin and sweetener.
• Sugar free pudding mix, vanilla or cheesecake This is the ingredient that turns the pumpkin and yogurt into a thick, fluffy bowl. The pudding mix absorbs moisture and creates that creamy, dessert like texture.
• Equal Out of all the fake sugars, I really like equal the best. It is perfectly sweet, with no aftertaste (to me). Just a small amount of Equal adds the extra sweetness the pumpkin needs. You can adjust the amount to taste, but one teaspoon works well for me and keeps everything light.
• Sugar free whipped cream or pumpkin whipped cream A little whipped cream on top makes it feel special without adding many calories. Pumpkin whipped cream adds even more fall flavor, but the regular sugar free version is great too.
• Optional: Pumpkin Pie Feast Mode Seasoning!! This is just DELICIOUS!!

What It Tastes Like

This tastes like a soft, moussey, fluffy, pumpkin pie (without the crust). It is thick, sweet, creamy, and very pumpkiny because of the full cup of canned pumpkin. The pudding mix gives it that fluffy texture without adding many calories.

This technically isn’t a high protein dessert, but with the Greek yogurt, it will still give you 15 grams of protein! So, it’s pretty solid in the macros is all I’m saying. But, it is simply a light pumpkin treat that feels satisfying.

Ways to Enjoy It

You can keep it simple or try:

• Spoon it over fruit
• Dip apple slices in it
• Layer it with whipped cream for a simple parfait
• Freeze it slightly for a firmer, colder version
• Or just eat it with a spoon!

A Personal Note

These simple recipes are my favorite to share because they are the ones I actually make. There is no need for a long ingredient list or a major time commitment. Just small, easy ideas that make staying on track feel more doable. This pumpkin cheesecake fluff is an easy win when you want something sweet that still fits your goals.

If you try it, let me know how you make it your own.

• Mix pumpkin, yogurt, sugar free pudding mix and equal in a bowl and stir until smooth.

• Top with whipped cream and pumpkin pie seasoning

Serving: 1bowl | Calories: 240cal | Carbohydrates: 37g | Protein: 15g | Fat: 4g

Nutrition Facts

Pumpkin Yogurt Fluff

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

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