High-Protein Chocolate Milk Caramel Swirl Dessert Cups

These look like a high-protein chocolate pudding or cheesecake-style dessert layered with a chocolate crumb base, creamy chocolate filling, and caramel swirls.

Makes 4 Dessert Cups

Chocolate Crumb Base

• 12 chocolate sandwich cookies (Oreos), crushed
• 2 tbsp melted light butter

Chocolate Milk Protein Filling

• 2 cups (480 g) low-fat cottage cheese
• 1 cup (240 g) plain nonfat Greek yogurt
• 2 scoops (60 g) chocolate protein powder
• 2 tbsp sugar-free chocolate pudding mix
• 2 tbsp unsweetened cocoa powder
• 2 tbsp maple syrup or sweetener of choice
• 2–3 tbsp milk, as needed

Caramel Swirl

• ¼ cup sugar-free caramel sauce

Topping

• ½ cup light whipped topping
• Sugar-free chocolate curls or mini chocolate chips
• Extra caramel drizzle

Instructions

Step 1: Make the Crumb Base

1. Crush the chocolate cookies into fine crumbs.
2. Mix with melted butter until evenly combined.
3. Divide between 4 jars or dessert cups.
4. Press firmly into the bottom of each jar.

Step 2: Prepare the Filling

1. Add cottage cheese, Greek yogurt, protein powder, pudding mix, cocoa powder, and sweetener to a blender.
2. Blend until completely smooth and creamy.
3. If needed, add milk 1 tablespoon at a time until the mixture reaches a thick mousse consistency.

Step 3: Create the Caramel Swirl

1. Fold half of the caramel sauce into the filling with just a few gentle strokes.
2. Do not fully mix—the visible caramel ribbons create the swirl effect.

Step 4: Assemble

1. Spoon the filling over the crumb base.
2. Tap jars lightly to remove air pockets.
3. Add a drizzle of remaining caramel sauce.
4. Swirl with a toothpick or spoon.

Step 5: Chill

1. Cover and refrigerate for at least 2 hours.
2. Overnight chilling produces the best texture.

Step 6: Garnish

1. Top with whipped topping.
2. Add chocolate curls or mini chocolate chips.
3. Finish with a caramel drizzle.

Approximate Macros (Per Jar)