Pumpkin Tiramisu

This Pumpkin Tiramisu is a high-protein, no-bake fall dessert that combines the cozy flavors of pumpkin spice with a creamy, whipped topping layered over Nilla wafers. Made with blended cottage cheese for a protein boost and lightly sweetened with maple syrup, it’s a festive treat you’ll love all season long—without the sugar crash.

Why You’ll Love This Recipe

If you’re looking for a fall dessert that feels indulgent but still fits your high-protein lifestyle, this pumpkin tiramisu checks all the boxes. It’s light, fluffy, and creamy, with layers of espresso-soaked wafers, pumpkin spice flavor, and a luscious whipped topping. Best of all, it comes together in about 25 minutes with no baking required—perfect for meal prep, gatherings, or whenever you want a sweet, balanced treat.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 teaspoon instant espresso powder

• ⅔ cup heavy whipping cream

• ¼ cup maple syrup, divided

• ¾ cup unsweetened pumpkin puree

• 1⅓ cups 2% blended cottage cheese, divided

• 1 teaspoon ground cinnamon

• 2 teaspoons vanilla extract, divided

• ~50 Nilla wafers

• ¼ cup cocoa powder (for topping)

Directions

1. Bloom the espresso:
   In the bowl of a stand mixer, combine the instant espresso powder, 2 tablespoons of maple syrup, and the heavy whipping cream. Let sit for 5–10 minutes to allow the espresso to dissolve and bloom.

2. Prepare the pumpkin mixture:
   In a separate bowl, mix together the pumpkin puree, 2 tablespoons of maple syrup, 1 cup of the blended cottage cheese, cinnamon, and 1 teaspoon of vanilla extract. Stir until fully combined and smooth. Set aside.

3. Whip the cream:
   Using the whip attachment on your stand mixer, beat the espresso-cream mixture on high speed until stiff peaks form. Then gently fold in the remaining ⅓ cup of blended cottage cheese and 1 teaspoon of vanilla extract.

4. Assemble the tiramisu:
   In an 8×8-inch dish, layer half of the Nilla wafers on the bottom, overlapping slightly. Spread half of the pumpkin mixture evenly over the wafers. Top with half of the whipped espresso cream.
   Repeat the layers with the remaining wafers, pumpkin mixture, and whipped topping.

5. Finish and chill:
   Sift cocoa powder over the top layer using a fine-mesh strainer. Refrigerate for at least 20 minutes to allow the flavors to meld.

6. Serve:
   Scoop and serve chilled, topped with additional whipped cream and a sprinkle of cinnamon if desired.

Servings and timing

Yield: 9 servings
Prep Time: 25 minutes
Resting Time: 20 minutes
Total Time: 45 minutes

Variations

• Gluten-free option: Use gluten-free vanilla cookies or ladyfingers.

• Higher protein: Add a scoop of vanilla protein powder to the pumpkin layer or use protein-enriched cottage cheese.

• No espresso: Skip the espresso if you want a caffeine-free version, or replace with pumpkin spice tea.

• More spice: Add nutmeg, ginger, or cloves to intensify the fall flavor.

• Vegan version: Use coconut whipped cream and plant-based cream cheese instead of cottage cheese and heavy cream.

Storage/Reheating

Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Not recommended, as the texture may become watery once thawed.
Reheating: This dessert is best served chilled—no reheating needed.

FAQs

Can I use Greek yogurt instead of cottage cheese?

Yes, Greek yogurt is a good substitute, especially if you blend it for smoothness. Choose a thick, high-protein version for best results.

Do I need a stand mixer?

A hand mixer works well too. Just make sure you whip the cream to stiff peaks for structure.

Can I make this ahead of time?

Absolutely. It actually tastes better after sitting for a few hours, making it perfect for prepping the night before.

Can I use ladyfingers instead of Nilla wafers?

Yes, ladyfingers are a classic tiramisu ingredient and work well in this version too.

What’s the texture like?

Creamy and fluffy with a soft, cake-like texture from the soaked wafers. It’s light but still indulgent.

Can I add protein powder?

Yes. Mix a scoop of vanilla protein powder into the pumpkin layer to boost the protein content even more.

Is this dessert overly sweet?

No, it’s lightly sweetened with maple syrup, letting the pumpkin and espresso flavors shine.

Can I serve it in individual cups?

Definitely. Layer the ingredients in small jars or cups for single-serving presentation.

Can I use canned whipped cream?

It’s not recommended for the filling—it won’t hold up like homemade whipped cream. Save canned cream for garnish.

Does it taste like traditional tiramisu?

It has the creamy layers and espresso notes of tiramisu, but with a fall-inspired twist thanks to the pumpkin and cinnamon.

Conclusion

Pumpkin Tiramisu is a deliciously light yet satisfying fall dessert that offers the indulgence of tiramisu with the added benefits of protein. It’s easy to assemble, customizable, and perfect for autumn gatherings or meal prep. If you’re looking for a festive treat that won’t derail your nutrition goals, this is the one to try.