This keto cheesecake parfait recipe is not only fun to eat but they are gluten free too! A special summer treat using seasonal strawberries, gluten free chocolate cake and cheesecake filling. Only 3.8g net carbs and 10.8g protein per jar!
You might also like this keto maple bacon no bake cheesecake.
This keto cheesecake parfait post is an old recipe that I rediscovered. I was craving a sweet treat I could easily make with fresh strawberries and remembered this low carb and gluten free one. I was such a fun and tasty keto dessert for me and so decided to update this old post.
First of all I love to eat out of mason jars. Don’t ask me why. And this parfait has a layers of sugar free no bake cheese cake filling, a chocolate mug cake and fresh chopped strawberries. It’s the perfect no bake dessert if you are on a keto diet in my opinion (though you do use the microwave a bit).
And it takes very little time to make because the mug cake is made in the microwave in minutes and really all you have to do is whip up the creamy filling. All in all 1 whole parfait has only 3.8 grams net carbs and 10.8 grams of protein which I was happily surprised to fine.
Recipe ingredients and substitutions.
The simple ingredients I used were fresh strawberries, heavy whipping cream, cream cheese, Swerve sweetener, almond flour, Divine cocoa powder, baking powder, vanilla extract, pumpkin puree and butter.
- Cocoa Powder and Almond Flour – I used almond flour which you can buy just about anywhere and I would not use any substitutions there. The Divine cocoa powder is one of my favorites because it has no net carbs and a rich chocolate flavor. Though you can use any brand.
- Pumpkin Puree – You only use a tablespoon of this but it keeps the cake moist without add much net carbs and it’s a healthy ingredient. You can free the extra in 2 tablespoon increments and use them in smoothies like this keto protein pumpkin smoothie. The post shows you how to do this.
- Heavy cream and cream cheese – These are both necessary for the cheesecake filling. You could use a light cream cheese if you prefer though but the heavy cream is necessary to make it whipped up and creamy. I don’t think half and half will do this.
- Swerve Sweetener and Strawberries – I love this brand of sweeteners but you can use your favorite sweetener. Sometimes I use the powdered sweetener but the granular sweetener works just as well. And I used fresh strawberries. If you use frozen just thaw them first. They might be a bit soggy though. You can substitute with other fresh fruit but berries are low carb so try blackberries, blueberries or raspberries.
And if you want a more strawberry cheesecake parfait try using this keto microwave cupcake recipe instead of the chocolate cake. You can also try this keto granola instead of the cake layer or even just add some crushed nuts and seeds.
How to make a keto cheesecake parfait.
First you want to gather 2 small jelly jars or parfait glasses if you have them and set aside. Also chop up the strawberries into very small pieces.
Step 1: To make the mug cake get out a small ramekin and add the butter. Microwave for 30 seconds to melt it.
Step 2: Meanwhile get a small bowl and mix together the almond flour, cocoa powder, sweetener and baking powder. Then add the pumpkin puree and egg and mix to combine.
Step 3: Swirl the butter around the ramekin to grease it and then add the cake mixture in with the butter. Microwave for 1 minutes or until the cake is cooked through but try not to over bake and it will get dry.
Let the cake cook while you make the cheesecake filling.
Step 4: Get out a mixing bowl and add the cream cheese and sweetener. Beat with a hand mixer. Then add in the heavy cream and whip until nice and fluffy.
You will have 2 jars with 2 layers of cake, creamy filing and strawberries so divide each of these layers into 4 portions each.
Step 5: Once the cake has cooled completely, cut it into 4 equal pieces. Add 1 piece each to the jar containers and crumble it to make your first layer. Next add a layer of cheesecake filling and top the cheesecake layer with a portion of the chopped strawberries.
Step 6: Repeat the chocolate layer, cheesecake layer and finally top with chopped strawberries.
Refrigerate until ready to eat. These are pretty big and I only ate half of one for my dessert but the macros are good even if you eat the whole thing.
Store leftovers in an airtight container. Please scroll down to view the printable recipe card.
Now this isn’t a dessert I would eat everyday but it’s perfect for a special occasion or as a treat for yourself. The mug cake is a chocolate version of my 1 minute pumpkin muffin and of course only takes a minute…well maybe 2 or 3 when you count the measuring and mixing.
The cream cheese filling takes only a few minutes to whip up. And of course the strawberries are just chopped and dropped. So this nice little treat only takes about 5 -10 minutes tops.
More delicious keto dessert recipes to try.
I love sweets and I’ve found it’s quite easy to make sugar free and low carb desserts. Here are a few of my favorite keto friendly dessert recipes that you might like to try too.
- keto raspberry no bake cheesecake fluff
- sugar free peanut butter no bake cheesecake fluff
- low carb chocolate chips cookies
- keto chocolate peanut butter freezer candy
- keto brownie batter air fryer cheesecake (baked)
- sugar free strawberry pretzel salad (it’s a dessert, see pic below)
Well I hope you liked this keto cheesecake parfait in a jar. Try different berries for a variety of parfait flavors. You can add nuts, seeds, chocolate chips, coconut flakes, etc. Play around and enjoy!
The nutritional information for 1 parfait is 413 cals / 35.5g fat / 11.6g carb / 7.8g fiber / 10.8g protein = 3.8g net carbs
Keto Cheesecake Parfait Recipe
This keto cheesecake parfait recipe is an easy and fun low carb, gluten free dessert. A special treat using seasonal strawberries. Only 3.8g net carbs and 10.8g protein per jar!
Ingredients
- 3 large strawberries, chopped
Mug Cake
- 2 tablespoons almond flour
- 1 tablespoon butter, melted
- 2 tablespoons Swerve sweetener
- 1 tablespoon pumpkin puree (not pie filling)
- 2 tablespoons cocoa powder (I like Divine brand)
- ¼ teaspoon baking powder
- 1 egg, beaten
Cheesecake Filling
- 4 tablespoons cream cheese
- ¼ cup heavy whipping cream
- 3 tablespoons Swerve sweetener
- ½ teaspoon vanilla extract
Instructions
- Dice strawberries into very small pieces and set aside.
- To make the mug cake. In a ceramic ramekin, add the butter and melt in the microwave about 30 seconds. Let cool.
- Meanwhile in a bowl, add the almond flour, cocoa, swerve sweetener and baking powder. Mix well. Then add the pumpkin puree and egg and mix well to combine.
- Once the butter is melted, swirl around ramekin to coat the sides. Spoon the cake batter into the ramekin and mix well with the melted butter. Microwave for 1 minute or until the cake is cooked through. Be careful to not over cook or it will get too dry. Let cool completely.
- To make the filling get out a mixing bowl and add the cream cheese and sweetened. Beat with a hand mixer until well combined. Then add the heavy cream and vanilla extract.. Whip until smooth and creamy like whipped cream.
- To assemble the parfait, get out a small jelly jar or whatever container you want to use. This makes 2 parfaits and each as two layers of cake, cheesecake filling and strawberries. So divide each layer into 4 portions.
- Take ¼ of the mug cake and crumble it in the bottom of the jar. Add ¼ of the cream cheese mixture to make the next layer. Then add ¼ of the chopped strawberries for each of the jars.
- Then do the same 3 layers again and that's it!. Refrigerate until ready to eat.
Notes
Note you can substitute with other fresh fruit but berries are low carb so try blackberries, raspberries or blueberries if you wish to change up the flavor a bit.
1 parfait =413 cals / 35.5g fat / 11.6g carb / 7.8g fiber /10.8g protein 3.8g net carbs
Nutrition Information:
Yield: 2 Serving Size: 1 gramsAmount Per Serving: Calories: 413Unsaturated Fat: 0g
Marisa Franca says
I’ve been watching my sugar intake and the darling cheesecake parfaits would be such a treat. I’ve never made a mug cake — it sounds too good to be true. I think I’ll make this recipe for Valentines Day — I think we may have some nice strawberries by then. Your strawberries are absolutely gorgeous.
Denise says
Thanks Marisa!
Veena Azmanov says
Oh, I’m in LOVE with how pretty this looks. I do love cheesecake and this gluten-free option sounds perfect for me at the moment I think this would be perfect for Valentine’s Day.
Denise says
Thanks Veena!
Lois Christensen says
I love dessert recipes in a jar! Especially when company is coming. These cheesecakes look really yummy and easy to put together, which is always a plus!
Denise says
I love jar eating too! Growing up I always wanted to eat out of mugs. 🙂
Arlene Mobley says
It is Florida strawberry season and this is the perfect way to enjoy them!
Denise says
That’s awesome!
Jolina says
Oh I’d definitely eat the whole thing 🙂 So delicious and so easy to put together! I love putting and eating food out of jars and other containers too. Weird eh??
Denise says
I see I’m not the only one! Cool.
Gloria says
This sounds like a great way to enjoy cheesecake. The perfect dessert to take along to a pot luck too. Love the layers, and presentation of this tasty treat.
Denise says
Thank Gloria!
Kate | Veggie Desserts says
These parfaits look great, and I love that you use your amazing 1 minute muffins in them!
Denise says
Everyone loves a 1 minute muffin, huh! 🙂
Dannii says
What a tasty little desser! And who doesn’t like cheesecake! I love that it has pumpkin purée in it too.
Denise says
Yes the pumpkin puree gives it a bit of moistness.
Vicky @ Avocado Pesto says
I need to make this for my bf – he would love this! I’ve never cooked with Swerve or stevia before but always been curious! And I clearly need to try your one minute muffin too!
Denise says
Thanks Vicky, you use the same amount of Swerve as you would sugar. That’s one of the reasons I like using it so much.
Anita says
Cheesecake in a jar is definitely my kind of dessert. Real cheesecake actually require skills! (For me, anyway) But this, I just know they will still turn out good looking, and healthy to boot.
Denise says
I am not much of a baker but some day I’m going to conquer a great cheesecake….some day. 😉
Sues says
I can’t believe how low-carb this is… And it’s SO Pretty!!!
Denise says
Thanks Sues!
Carolyn says
This recipe says 1/2 heavy whipping cream. 1/2 what? Something got left out and I am dying to try this. Can you help me?
Denise says
Thank you for bringing that to my attention. The recipe should have said 1/2 cup whipping cream. Please
let me know if you have any other questions and I hope you like them!
Bethany @ athletic avocado says
I swear that everything tastes better when its in a jar! These cheesecakes look incredible, I cant believe they are low carb!
Denise says
Thank Bethany! I like to eat out of a jar too. I always thought I was strange that way but evidently other people do too! Thanks for stopping by.
Jade @ Jonesin' For Taste says
What a gorgeous looking dessert! Perfect for summer parties!
Denise says
Thanks Jade. I can’t wait for those summer parties.
Joy @ Joy Love Food says
I love eating things from jars too, these are so cute and sound absolutely delicious!
Denise says
Thanks Joy. I love how they came out.
KC the Kitchen Chopper says
I’ll take cheesecake any way I can get it…but this looks too good to be true! YUM!
Denise says
Thanks KC.
Caroline says
These look great! I’m loving strawberries right now as well so any excuse!
Denise says
Me too Caroline, they are so good. I didn’t used to be a big strawberry fan but I can see how eating seasonally everything tastes better.
Kristen says
looks like we both have heathier treats on our minds–this looks great!!
Denise says
That’s too funny. I laughed when I went to your site and saw that you had parfaits too!