Cottage Cheese Chocolate Mousse (Keto, 5 Min, 15g Protein)

Silky, decadent, and ready in just 5 minutes—this viral cottage cheese chocolate mousse is the high-protein keto dessert taking TikTok by storm. With 15g protein and only 4g net carbs per serving, it tastes like indulgent French chocolate mousse while keeping you in ketosis.

Whether you’re counting macros, looking for a healthier dessert option, or just want to try the TikTok trend everyone’s talking about—this recipe works for you.

Why you’ll love it: Only 4g net carbs • 15g protein (3x traditional mousse) • Ready in 5 minutes • No baking required • Budget-friendly • Keto & low-carb friendly • Tastes like restaurant-quality dessert.

Why Cottage Cheese Chocolate Mousse Works So Well

The magic is in the transformation. When you blend cottage cheese with cocoa powder and sweetener, the curds completely disappear, leaving you with a silky-smooth, high-protein chocolate mousse. Unlike traditional chocolate mousse with only 2-4g protein, this delivers 15g per serving while maintaining that ultra-creamy texture.

Here’s the game-changer: cottage cheese has a neutral flavor that absorbs whatever you blend it with. The cocoa masks any tanginess—pure chocolate indulgence. Plus, it sets perfectly in the fridge with no gelatin or stabilizers needed—just blend and chill!

How Long Does It Take to Make Cottage Cheese Chocolate Mousse

A creamy, high-protein chocolate mousse ready in minutes—perfect for satisfying cravings!

Ingredients for Cottage Cheese Chocolate Mousse

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👉 Just 4 Simple Ingredients This viral TikTok recipe uses pantry staples you probably already have! No special equipment or hard-to-find ingredients needed.

Base Ingredients:

• 1 cup (226g) full-fat cottage cheese (small curd preferred)
• 2 tablespoons unsweetened cocoa powder
• 2-3 tablespoons powdered erythritol (or monk fruit sweetener)
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Optional: 1-2 tablespoons heavy cream (for extra richness)
• Substitution: Use 2% cottage cheese to reduce calories, but full-fat gives the best creamy texture

Optional Toppings:

• Sugar-free whipped cream
• Fresh berries (raspberries, strawberries)
• Sugar-free chocolate chips
• Shaved dark chocolate (85% cacao)
• Crushed nuts (almonds, pecans)
• Sugar-free caramel drizzle

Equipment Needed:

• High-speed blender or food processor
• Serving glasses or bowls (2-4 depending on portion size)
• Spatula for scraping

A heads up: Use small curd cottage cheese for the smoothest texture. Large curd works too but may require longer blending time to get completely smooth. Make sure your blender is powerful enough—a high-speed blender works best for eliminating all texture.

How to Make Cottage Cheese Chocolate Mousse (Step-by-Step)

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Step 1: Add ingredients to blender

Add 1 cup cottage cheese, 2 tablespoons cocoa powder, 2 tablespoons sweetener, 1/2 teaspoon vanilla extract, and a pinch of salt to your blender or food processor. If using heavy cream for extra richness, add it now.

Add the cottage cheese first, then the dry ingredients on top—this prevents cocoa powder from flying up when you start blending.

Step 2: Blend until completely smooth

Blend on high speed for 60-90 seconds until the mixture is completely smooth with no visible cottage cheese curds. Stop halfway to scrape down the sides with a spatula.

This step is crucial—blend longer than you think you need to. The cottage cheese texture must completely disappear for that authentic mousse consistency.

Step 3: Taste and adjust

Taste the mousse and adjust sweetness if needed. Add more sweetener 1 teaspoon at a time and pulse to combine. Want it richer? Add another tablespoon of cocoa powder.

Everyone’s sweetness preference differs. Start with less sweetener—you can always add more, but you can’t take it away!

Step 4: Divide into serving glasses

Pour or spoon the mousse into 2 serving glasses or bowls. For a restaurant presentation, use clear glasses to show off the rich chocolate color.

Use a piping bag or zip-top bag with the corner cut off for the cleanest presentation and to create swirls on top.

Step 5: Refrigerate until set

Cover and refrigerate for at least 1 hour to allow the mousse to firm up and chill thoroughly. For best texture, chill for 2-3 hours or overnight.

The longer it chills, the firmer and more mousse-like the texture becomes. If you’re impatient, you can eat it after 30 minutes, but it will be softer.

Step 6: Add toppings and serve

Just before serving, add your favorite toppings. Sugar-free whipped cream, fresh berries, or a sprinkle of cocoa powder all work beautifully.

Add toppings right before serving to keep them fresh. Berries release moisture over time, and whipped cream can deflate.

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Nutrition Information

Per Serving (1 serving, based on 2 servings):

• Calories: 130
• Protein: 15g
• Total Fat: 6g
• Saturated Fat: 3g
• Total Carbohydrates: 7g
• Fiber: 2g
• Sugar Alcohols: 1g
• Net Carbs: 4g
• Sugar: 3g (natural from cottage cheese)
• Sodium: 350mg

✅ Only 4g net carbs • 15g protein (3x traditional mousse) • 50% fewer calories than classic chocolate mousse • High in calcium and probiotics

⚠️ Important Note

Nutrition values are estimates and may vary depending on the brands and ingredients used. Cottage cheese brands vary in protein and fat content.

📊 Sources Used for Calculation

• USDA FoodData Central
• Cottage cheese (full-fat) – USDA
• Unsweetened cocoa powder – USDA
• Erythritol – USDA / Cronometer
• Vanilla extract – USDA

Want to understand net carbs better? Check out this guide on calculating net carbs from Diet Doctor.

Cottage Cheese Chocolate Mousse Variations and Substitutions

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Want to customize this high-protein chocolate mousse? Here are the best keto-friendly swaps:

Ricotta Version ⭐ Ultra-smooth texture
Swap cottage cheese 1:1 with whole milk ricotta for an Italian-style mousse that’s even silkier. Ricotta has a naturally sweeter, milder flavor and creates an ultra-smooth texture with less blending time. Macros: 5g net carbs, 12g protein per serving.

Greek Yogurt Version 💪 Extra protein
Use full-fat Greek yogurt instead of cottage cheese for a tangier profile. Add 1-2 tablespoons heavy cream to compensate for the thinner consistency. This version is higher in protein (18g per serving) but also slightly higher in carbs (6g net carbs).

Sweetener Options
Monk fruit for no aftertaste, allulose for sugar-like texture, or Swerve Confectioners for easy dissolving. Start with 2 tablespoons and adjust to taste—cottage cheese has natural sweetness from lactose.

Mocha Variation
Add 1/4 teaspoon instant espresso powder to the blender for a rich mocha mousse. The coffee enhances the chocolate flavor without adding carbs. Perfect for coffee lovers! Macros: 4g net carbs, 15g protein per serving.

Pro tip: Looking for more quick keto treats with cottage cheese? Try our keto cheesecake bites next!

Common Mistakes to Avoid

Not blending long enough: This is the #1 mistake. Blend for at least 60-90 seconds until completely smooth—you can’t over-blend cottage cheese. Any visible curds will ruin the mousse texture. Use a high-speed blender; immersion blenders won’t work.

Adding too much sweetener at once: Cottage cheese has natural sweetness from lactose. Start with 2 tablespoons, taste, then add more gradually. Too much creates an overly sweet, chemical aftertaste.

Skipping the chill time: The mousse needs at least 1 hour to set and develop proper mousse consistency. Eating it immediately gives you pudding, not mousse. For best results, chill overnight.

Storage and Freezing Tips

This cottage cheese chocolate mousse stores beautifully and is perfect for meal prep.

Refrigerator: Store in an airtight container for up to 4 days. The mousse actually gets better after 24 hours as the flavors meld. Keep covered to prevent absorbing fridge odors.

Freezer: Freeze for up to 1 month in individual portions for easy grab-and-go servings. Thaw in the fridge for 2-3 hours before serving. Stir briefly to restore creaminess.

Pro Tip: If too firm from the fridge, let sit at room temperature for 5 minutes before serving.

FAQ

Do I need to be on keto to enjoy this cottage cheese chocolate mousse?

Not at all! While keto-friendly, this recipe works for anyone wanting high-protein, lower-sugar dessert. With 130 calories, 15g protein, and 4g net carbs, it fits keto, high-protein diets, weight loss plans, and general healthy eating. The “keto” label simply means low carbs—a benefit everyone can enjoy.

Can you make chocolate mousse with cottage cheese on keto?

Yes! The key is using full-fat cottage cheese and a high-speed blender. Blend for 60-90 seconds until completely smooth—the curds disappear entirely. With only 4g net carbs per serving, it keeps you in ketosis while delivering 15g protein (vs 2-4g in traditional mousse). The neutral flavor of cottage cheese takes on the chocolate perfectly.

How many carbs are in cottage cheese chocolate mousse?

This keto cottage cheese chocolate mousse has 4g net carbs per serving (7g total carbs minus 2g fiber and 1g sugar alcohols). Traditional chocolate mousse contains 25-30g net carbs per serving, making this a much better option for low-carb and keto diets. The carbs come primarily from the natural lactose in cottage cheese and the cocoa powder.

What is the best sweetener for keto chocolate mousse?

The best sweeteners for keto chocolate mousse are powdered erythritol (Swerve Confectioners), monk fruit sweetener, or allulose. Powdered erythritol dissolves instantly and has minimal aftertaste. Monk fruit has zero aftertaste but is sweeter, so use 25% less. Allulose provides the most sugar-like texture but is harder to find. Avoid liquid stevia as it can taste bitter in chocolate recipes.

Can I use ricotta instead of cottage cheese for chocolate mousse?

Yes! Ricotta creates an ultra-smooth Italian-style mousse with a sweeter flavor. Use whole milk ricotta 1:1 for cottage cheese. It’s silkier and needs less blending (45-60 seconds). Ricotta has 5g net carbs and 12g protein per serving—slightly higher but still keto-friendly. See variations above.

How long does cottage cheese chocolate mousse last?

Store cottage cheese chocolate mousse in an airtight container in the refrigerator for up to 4 days. The mousse actually improves after the first 24 hours as the flavors meld and the texture sets firmer. For longer storage, freeze for up to 1 month in individual portions. Thaw in the fridge for 2-3 hours before serving.

Is cottage cheese chocolate mousse healthy?

Yes! With 15g protein, 4g net carbs, and 130 calories per serving, it’s much healthier than traditional mousse (280+ calories, 30g carbs, 4g protein). Cottage cheese adds probiotics and calcium, while cocoa provides antioxidants. It’s an excellent post-workout treat or nutritious dessert.

Is cocoa powder ketogenic?

Yes, unsweetened cocoa powder is keto-friendly with only 3g net carbs per 2 tablespoons (1g fiber brings it down from 4g total carbs). It’s also rich in antioxidants, magnesium, and iron. Always use unsweetened cocoa powder—not hot cocoa mix which contains added sugar. Both natural and Dutch-processed cocoa work in this recipe, though natural cocoa has a more intense chocolate flavor.

Can I make this without a blender?

A high-speed blender is essential for smooth, silky texture. Hand mixers or immersion blenders won’t fully break down cottage cheese curds, leaving grainy texture. If you don’t have a blender, try the ricotta version—it’s naturally smoother and can be whisked by hand.

Final Thoughts

This cottage cheese chocolate mousse has become my go-to high-protein dessert for satisfying chocolate cravings without breaking ketosis. It’s proof that you don’t need to sacrifice protein goals for dessert—you can have both! Even my non-keto friends are obsessed with this recipe, and they’re always shocked when I tell them it’s made with cottage cheese.

The best part? You can customize it endlessly with different flavors and toppings. The base recipe is so forgiving and always delivers that smooth, creamy texture we all crave. At just 4g net carbs and 15g protein per serving, it’s the perfect post-workout treat or late-night sweet fix that won’t derail your macros. Looking for more quick keto desserts? Try our keto PB cups or keto lemon bars next!

Did you make this cottage cheese chocolate mousse? Leave a comment and ⭐⭐⭐⭐⭐ rating below!