Strawberry Cottage Cheese Parfait (High Protein, Keto & Sugar Free)

16g protein, whipped cottage cheese, strawberry chia jam, and a toasted almond crumble - no baking, no fuss

Mar 29, 2026

∙ Paid

It’s a weekday morning, and you want something fresh and fruity that actually feels good to eat. This strawberry cottage cheese parfait has three layers, three textures, tastes like strawberry cheesecake. Each serving has 16g protein and 10g net carbs. High-protein, keto-friendly, sugar free, grain free, and ready in under 20 minutes.

What I love about this strawberry parfait is how refreshing it is. The whipped cottage cheese layer tastes like a light cheesecake filling. The strawberry layer is bright and fruity. And that toasted almond crumble adds just enough warmth and texture to make the whole thing feel like dessert.

The jam layer is where it gets interesting. I use a strawberry chia seed jam, but a simple 3-ingredient keto strawberry jam works just as well.

One of my favorite tricks: buy strawberries when they’re in season, make a big batch of both jams, and freeze them in ice cube trays. Pull out a cube or two whenever you need it. No added sugar, no pectin, no ingredients you can’t pronounce, just real fruit, done simply. It takes less than an hour (depending on how many strawberries you have), and you have jam ready for months.

The layer order is flexible too, and I talk about that more below the paywall.

I have this as breakfast regularly, but it works just as well mid-afternoon or after dinner. The cottage cheese makes it filling enough that a jar keeps you full for a long time.

If you’re always looking for high-protein low carb breakfast ideas, my ebook FUEL has 47 of them - grab it here.