This light, creamy mousse is naturally high in protein, low in added sugar, and made with fresh blueberries. It’s a satisfying dessert or breakfast that’s suitable for many people managing diabetes when enjoyed as part of a balanced meal.
Prep Time: 10 minutes
Chill Time: 30–60 minutes (optional)
Total Time: 10–70 minutes
Servings: 4
Ingredients
- 2 cups (450 g) low-fat cottage cheese
- 1 cup (150 g) fresh or frozen blueberries (thawed if frozen)
- 3–4 tablespoons powdered erythritol or monk fruit sweetener (adjust to taste)
- 1 teaspoon vanilla extract
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- ¼ teaspoon ground cinnamon (optional)
- Pinch of salt
Optional Garnishes
- Fresh blueberries
- Lemon zest
- Chopped walnuts or pecans
- Chia seeds
- Fresh mint leaves
Instructions
1. Blend the Mousse
Add to a blender or food processor:
- Cottage cheese
- Blueberries
- Sweetener
- Vanilla
- Lemon zest
- Lemon juice
- Cinnamon (if using)
- Pinch of salt
Blend for 2–3 minutes, stopping to scrape down the sides as needed, until completely smooth and creamy.
2. Taste and Adjust
Taste the mousse and add more sweetener or a little more lemon juice if desired.
3. Chill
Divide the mousse among four serving dishes.
Refrigerate for 30–60 minutes for the best texture and flavor.
4. Garnish
Before serving, top with:
- A few fresh blueberries
- A sprinkle of lemon zest
- A few chopped walnuts or pecans
- Chia seeds, if desired
Approximate Nutrition (Per Serving)
(Without optional toppings)
- Calories: 145
- Protein: 16 g
- Fat: 3 g
- Total Carbohydrates: 11 g
- Fiber: 1.5 g
- Net Carbohydrates: ~9.5 g
- Added Sugar: 0 g
Nutrition values are estimates and will vary depending on the brand of cottage cheese and sweetener used.
Tips
- Use full-fat cottage cheese for a richer mousse or low-fat for a lighter version.
- Blend thoroughly for a silky-smooth, cheesecake-like texture.
- Frozen blueberries work just as well as fresh—just thaw and drain any excess liquid first.
- For extra fiber and healthy fats, top each serving with 1 teaspoon of chia seeds or a small sprinkle of chopped nuts.
Variations
Blueberry Cheesecake Mousse
Blend in:
- 2 ounces light cream cheese
- An extra teaspoon of vanilla
Mixed Berry Mousse
Replace half the blueberries with:
- Raspberries
- Blackberries
- Strawberries
Chocolate Blueberry Mousse
Add:
- 1 tablespoon unsweetened cocoa powder
- A little extra sweetener, if needed
Protein Boost
Blend in:
- 1 scoop (about 25–30 g) unflavored or vanilla protein powder
- 1–2 tablespoons unsweetened almond milk if the mousse becomes too thick
Serving Suggestions
Enjoy this mousse:
- As a healthy dessert
- For breakfast with a sprinkle of granola or chopped nuts
- As a high-protein afternoon snack
- Layered with fresh berries in parfait glasses
Diabetes-friendly tip: Pairing the natural carbohydrates from blueberries with the protein in cottage cheese helps slow digestion and may reduce blood sugar spikes compared with many traditional desserts. Portion size still matters, so enjoy one serving as part of your overall meal plan.