Cinnamon Protein Mousse (High-Protein, No-Bake & Ultra Creamy)

Introduction

There are days when the craving hits hard — not for a full meal, not for a heavy dessert, but for something creamy, comforting, and just sweet enough to feel indulgent without undoing all the work you put in at the gym or in the kitchen. That exact craving is what led me to create this Cinnamon Protein Mousse.

The first time I tested this recipe, it was late evening. I had already hit my protein target for the day, but my body was asking for something warm and cozy in flavor — something that felt like dessert but still fit into a high-protein, low-carb lifestyle. Cinnamon has always had that effect on me. It’s nostalgic, grounding, and quietly powerful. Paired with the right protein base, it transforms into something truly special.

This Cinnamon Protein Mousse is everything I want in a high-protein dessert: no baking, minimal ingredients, silky-smooth texture, and a macro profile that actually supports muscle recovery, satiety, and steady energy. It’s ideal for anyone following a keto or high-protein lifestyle, whether your goal is fat loss, muscle building, or simply eating better without feeling deprived.

What makes this recipe stand out is its balance. It’s not chalky like many protein desserts. It’s not overly sweet. And it doesn’t rely on strange thickeners or complicated steps. Instead, it uses simple, accessible ingredients to create a mousse that tastes far more indulgent than it actually is — the kind of recipe you make once and then quietly start repeating every week.

Why You’ll Love This Recipe

• 🥄 Ultra-creamy, mousse-like texture that feels indulgent
• 💪 High-protein and keto-friendly for muscle support
• ⏱️ No-bake and ready in minutes
• 🍂 Warm cinnamon flavor that feels cozy and satisfying
• 🥗 Meal-prep friendly for busy weeks
• 👨‍👩‍👧 Family-friendly and customizable

My Personal Experience With This Recipe

I’ll be honest — my first attempt at a protein mousse years ago was a complete failure. It was grainy, oddly flavored, and tasted more like sweetened yogurt than anything resembling dessert. I remember thinking, “Why does every ‘healthy dessert’ feel like a compromise?”

This version is different. The breakthrough came when I stopped trying to force protein powder to behave like cream and instead built the recipe around naturally creamy, high-protein bases. Once I added cinnamon — not just for flavor, but for warmth and depth — the whole recipe clicked.

Now, this Cinnamon Protein Mousse has become one of my most reliable high-protein staples. I’ve had it post-workout when I need something easy to digest. I’ve had it late at night when I want dessert without the sugar crash. I’ve even served it to guests without telling them it was keto — and no one questioned it.

For anyone serious about a high-protein lifestyle, recipes like this matter. They keep you consistent. They prevent burnout. And they prove that protein-focused eating doesn’t have to feel restrictive or boring.

Required Equipment

Mixing Bowl

A medium mixing bowl gives you enough space to combine ingredients smoothly without splashing or overworking the mixture. I prefer a deeper bowl so I can whip and fold comfortably.

Alternative: A large measuring jug works well if space is limited.

Hand Blender or Food Processor

This is essential for achieving that silky mousse texture. A hand blender gives more control, while a food processor creates ultra-smooth results.

Alternative: A high-speed blender works, but pulse carefully to avoid over-aeration.

Silicone Spatula

Perfect for scraping down the sides and folding ingredients gently without deflating the mousse.

Alternative: A rubber spoon will work in a pinch.

Serving Glasses or Small Bowls

Presentation matters. Clear glasses show off the creamy texture and make this feel like a true dessert.

Ingredients & Substitutions

Full Ingredients List

• 1 cup full-fat Greek yogurt
  The primary protein base. Thick, tangy, and naturally high in protein, it provides structure and creaminess. Substitution: Blended cottage cheese for even higher protein.
• ½ cup heavy cream
  Adds richness and helps create a true mousse texture without carbs. Substitution: Coconut cream for dairy-free (macros will change).
• 2 tbsp powdered erythritol or monk fruit sweetener
  Keeps the recipe keto without spiking blood sugar. Substitution: Liquid stevia to taste.
• 1 tsp ground cinnamon
  The star flavor — warm, aromatic, and metabolism-friendly.
• ½ tsp vanilla extract
  Enhances sweetness and rounds out the cinnamon.
• 1 scoop unflavored or vanilla whey isolate
  Boosts protein content without overpowering flavor. Substitution: Collagen peptides (texture will be softer).
• Pinch of salt
  Balances sweetness and enhances flavor depth.

How to Make Cinnamon Protein Mousse

Step 1: Prepare the Base

Add the Greek yogurt, heavy cream, and sweetener to your mixing bowl. Blend until smooth and uniform.

Mini-tip: Start on low speed to avoid splatter.

Step 2: Add Flavor and Protein

Add cinnamon, vanilla extract, salt, and protein powder. Blend again until fully incorporated and lump-free.

Mini-tip: Sift protein powder if it tends to clump.

Step 3: Adjust Texture

Taste and adjust sweetness or cinnamon intensity. If thicker mousse is desired, chill for 20–30 minutes.

Step 4: Chill and Serve

Transfer to serving glasses and refrigerate until set. Serve chilled for best texture.

Common Mistakes to Avoid

• Over-blending which can thin the mousse
• Using gritty protein powder that ruins texture
• Skipping salt, leading to flat flavor
• Using low-fat dairy, which prevents proper mousse structure

Pro Tips for Best Results

• Use room-temperature ingredients for smoother blending
• Chill before serving for better mouthfeel
• Pair with crunch (nuts or cacao nibs) for contrast
• Stick to whey isolate for clean texture

High-Protein Nutrition & Strategy

This Cinnamon Protein Mousse fits beautifully into a high-protein eating plan. Greek yogurt and whey isolate provide complete amino acid profiles essential for muscle repair. The fat content slows digestion, making it ideal for satiety and blood sugar control.

It’s perfect post-workout, as a late-night dessert, or as a protein-rich snack that doesn’t feel like “diet food.”

Variations You Can Try

• Chocolate Cinnamon: Add 1 tbsp cocoa powder
• Espresso Cinnamon: Add ½ tsp instant coffee
• Pumpkin Spice: Add nutmeg and ginger
• Extra Protein: Add egg white powder

Tips for This Recipe

• Layer with crushed nuts for texture
• Dust cinnamon on top before serving
• Serve chilled, not frozen

Optional Additions

• Chia seeds for fiber
• Almond butter for fats
• Collagen peptides for joint support

Serving Ideas

• Post-gym dessert
• Meal-prep snack cups
• Elegant dinner party dessert

Storage Recommendations

• Fridge: Up to 3 days, airtight
• Freezer: Not recommended (texture changes)

Frequently Asked Questions

Can I add protein powder?
Yes, whey isolate works best.

Is this good post-workout?
Absolutely — fast-digesting protein with fats for balance.

Can I make it dairy-free?
Yes, use coconut cream and plant protein.

Is this keto-friendly?
Yes, very low net carbs.

Does it work for meal prep?
Perfect for 2–3 days ahead.

Nutritional Breakdown (Per Serving)

• Calories: ~240
• Protein: ~24g
• Fat: ~16g
• Total Carbs: ~6g
• Fiber: ~2g
• Net Carbs: ~4g
• Sugar: ~2g
• Sodium: ~120mg

📌 Recipe Snapshot

• Prep Time: 10 minutes
• Cook Time: None
• Total Time: 10 minutes
• Course: Dessert / Snack
• Cuisine: American / Keto
• Servings: 2
• Calories: ~240
• Protein: ~24g

Cinnamon Protein Mousse Recipe

Allan

This Cinnamon Protein Mousse is creamy, comforting, and packed with protein — the perfect no-bake dessert for keto and high-protein lifestyles. It’s quick to make, deeply satisfying, and easy to customize. Once you try it, it becomes a staple.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Course Dessert, Snack

Cuisine American, High Protein, Keto

Servings 2

Calories 240 kcal

Ingredients

  

• Greek yogurt – 1 cup
• Heavy cream – ½ cup
• Sweetener – 2 tbsp
• Cinnamon – 1 tsp
• Vanilla – ½ tsp
• Whey isolate – 1 scoop

Instructions

 

• Add the Greek yogurt, heavy cream, and sweetener to a medium mixing bowl. Start blending on low speed so the ingredients combine smoothly without splashing. Once everything begins to come together, increase to medium speed and blend until the mixture looks thick, creamy, and completely smooth, with no streaks of yogurt or cream left.
• Add the cinnamon, vanilla extract, salt, and protein powder to the bowl. Blend again, starting slowly, then increase speed until the mousse is fully combined and silky. Scrape down the sides of the bowl with a spatula once or twice to make sure no protein powder or cinnamon is hiding on the edges. The mixture should look fluffy and uniform, not grainy or lumpy.
• Taste the mousse using a clean spoon and adjust as needed. If you want it sweeter, add a little more sweetener. If you prefer a stronger cinnamon flavor, sprinkle in a small pinch at a time and blend briefly after each addition. This is the step where you customize the mousse to your exact taste, so take your time.
• Spoon or pour the finished mousse into individual serving glasses or bowls. Smooth the tops with the back of a spoon, cover, and refrigerate for at least 30 minutes to let the mousse set and thicken slightly. Serve chilled for the best creamy texture and flavor.

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