Pumpkin Tiramisu (High-Protein Fall Dessert!)

My high-protein pumpkin tiramisu is a creamy, indulgent fall dessert that still sneaks in extra protein — about 6g per serving. If you love traditional tiramisu but want something seasonal and a little healthier, this version uses blended cottage cheese for richness and instant espresso powder to make a bold espresso whip. It’s an easy recipe that comes together quickly and makes a perfect holiday or weekend treat. My family always asks for seconds, and it’s a favorite whenever pumpkin season arrives.

Recipe highlights

• High-protein dessert with approximately 6g of protein per serving.
• A seasonal twist on classic tiramisu using pumpkin puree and warm fall spices.
• Simple assembly with easy-to-find ingredients and minimal cleanup.

Ingredients Needed

• Instant espresso powder: Bloomed in the cream for an espresso-forward whipped topping.
• Unsweetened pumpkin puree: Use unsweetened pumpkin puree to control sweetness and retain pumpkin flavor.
• Heavy whipping cream: Whipped with espresso and maple to create the espresso whip layer.
• Blended cottage cheese (2% recommended): Provides protein and a silky texture—blend until smooth before measuring.
• Maple syrup: Natural sweetener that pairs well with pumpkin.
• Nilla wafers: An easier, quicker substitute for ladyfingers; they work well without long soaking.
• Cocoa powder: For dusting the top to finish the tiramisu.

How to Make High-Protein Pumpkin Tiramisu

1. Make the espresso whip: In a mixing bowl combine 1 teaspoon instant espresso powder, 2 tablespoons maple syrup and 2/3 cup heavy whipping cream. Let sit 5–10 minutes to allow the espresso to bloom, then whip on high until stiff peaks form.
2. Prepare the pumpkin layer: In a separate bowl mix 3/4 cup unsweetened pumpkin puree, 1 1/3 cups blended 2% cottage cheese, 2 tablespoons maple syrup, 1 teaspoon ground cinnamon, and 1 teaspoon vanilla extract. Stir until smooth and fully combined.
3. Assemble: In an 8×8-inch baking dish, place about half the Nilla wafers in a single overlapping layer. Spread half of the pumpkin mixture over the wafers, then top with half of the espresso whipped cream. Repeat with the remaining wafers, pumpkin mixture, and whipped cream.
4. Finish: Sift 1/4 cup cocoa powder over the top for a classic tiramisu look.
5. Chill and serve: Refrigerate for at least 20 minutes to allow the layers to set slightly. Serve chilled, optionally topping each slice with extra whipped cream and a light sprinkle of cinnamon.

Tips for Success

Let the espresso bloom: Allow the espresso powder, syrup, and cream to sit for 5–10 minutes before whipping. This step deepens the espresso flavor in the whipped cream.

Blend then measure the cottage cheese: Blend cottage cheese until smooth, then measure it to ensure the correct volume and a silky texture for the pumpkin layer.

Storage Notes

Store the tiramisu refrigerated in an airtight container for up to 3 days. Freezing is not recommended because the wafers can become overly soggy and the texture may change when thawed.

More pumpkin-flavored ideas

• Pumpkin Greek yogurt dip (a tangy snack or spread)
• Classic pumpkin muffins
• Air fryer pumpkin bagel bites
• Pumpkin spice protein snacks and fudge-style freezer treats

Recipe details

Prep time: 25 minutes. Servings: 9.

Ingredients (summary)

• 1 teaspoon instant espresso powder
• 2/3 cup heavy whipping cream
• 1/4 cup maple syrup, divided
• 3/4 cup unsweetened pumpkin puree
• 1 1/3 cups 2% blended cottage cheese, divided
• 1 teaspoon ground cinnamon
• 2 teaspoons vanilla extract, divided
• Approximately 50 Nilla wafers
• 1/4 cup cocoa powder for dusting

Step-by-step instructions (concise)

1. Combine espresso powder, 2 tablespoons maple syrup, and cream; let bloom 5–10 minutes, then whip to stiff peaks.
2. Mix pumpkin puree, blended cottage cheese, remaining 2 tablespoons maple syrup, cinnamon, and 1 teaspoon vanilla until smooth.
3. Layer half the wafers in an 8×8 dish, spread half the pumpkin mixture, then half the whipped topping. Repeat and finish with sifted cocoa.
4. Chill at least 20 minutes, then serve with extra whipped cream and a dusting of cinnamon if desired.

Nutrition (per serving, approximate)

Calories: 284 kcal; Carbohydrates: 35 g; Protein: 6 g; Fat: 14 g; Fiber: 2 g; Sugar: 18 g. Nutrition values are automatically calculated and should be used as an approximation.

Photography by: The Wooden Skillet