Low-Carb Cottage Cheese Apple Crumble Parfaits (Low-Sugar)

Name: Low-Carb Cottage Cheese Apple Crumble Parfaits (Low-Sugar)
Prep time: 15 min
Cook time: 12 min
Total time: 47 min
Yield: 6
Cuisine: American
Ingredients: 2 cups Cottage cheese (2% or low-fat); 2 pieces Apple, medium (peeled and thinly sliced); 3/4 cup Almond flour; 2 tbsp Unsalted butter, melted; 1/4 cup Chopped pecans; 1 tsp Ground cinnamon; 3 tbsp Erythritol (or preferred granulated sweetener); 1 tsp Vanilla extract; 1 tsp Lemon zest; 2 tbsp Heavy cream; 1/8 tsp Salt; 2 tbsp Sugar-free maple syrup (optional)

Emma van Dijk

Published: February 21, 2026

Categories: Dairy, Low-Carb, Desserts

Tags: Dessert, low-sugar, gluten-free, Vegetarian, Low-Carb, Make-Ahead, Balanced

Apple Parfaits

Light, low-sugar dessert: creamy cottage cheese and tender apple crumble parfaits.

Prep Time:15 minCook Time:12 minTotal Time:47 minServings:6Difficulty:Easy

These Low-Carb Cottage Cheese Apple Crumble Parfaits are a fresh take on a classic comfort dessert—creamy blended cottage cheese stands in for richer creams, paired with tender apple slices and a crisp almond-pecan crumble. They’re low in sugar but full of texture and warm spice, so you get the cozy flavors of fall without the carb overload.

They’re quick to pull together, balanced for protein and healthy fats, and perfect for a lighter finish to a meal or an afternoon treat. Assemble in pretty glasses, chill for a bit, and let the layers sing—this is dessert you’ll happily eat any night of the week.

Nutrition (per serving)

Calories:270 kcal

Protein:12 g

Carbs:16 g

Fat:18 g

Directions

1

Preheat oven to 350°F. Line a small baking sheet with parchment.
2

Make the crumble: in a bowl mix almond flour, 1 tbsp erythritol, chopped pecans, ground cinnamon and salt. Stir in melted butter until mixture clumps.
3

Spread the crumble mixture on the parchment-lined sheet and bake 10–12 minutes until golden and fragrant. Remove and cool, then break into coarse crumbs.
4

Toss the apple slices with lemon zest and 1 tbsp erythritol; let sit 5–10 minutes to macerate and release a little juice.
5

Make the cottage cheese cream: in a blender combine cottage cheese, heavy cream, vanilla extract, and the remaining 1 tbsp erythritol. Blend until smooth and creamy.
6

Assemble parfaits: spoon 2 tbsp cottage cream into each glass, add a layer of apples, then a sprinkle of crumble. Repeat to build two layers, finishing with extra crumble and a few chopped pecans on top.
7

If desired, drizzle a little sugar-free maple syrup over each parfait for extra shine and flavor.
8

Chill the assembled parfaits at least 20 minutes before serving so flavors meld and textures set. Serve chilled.

Ingredients

Cottage cheese (2% or low-fat):2 cups
Apple, medium (peeled and thinly sliced):2 pieces
Almond flour:3/4 cup
Unsalted butter, melted:2 tbsp
Chopped pecans:1/4 cup
Ground cinnamon:1 tsp
Erythritol (or preferred granulated sweetener):3 tbsp
Vanilla extract:1 tsp
Lemon zest:1 tsp
Heavy cream:2 tbsp
Salt:1/8 tsp
Sugar-free maple syrup (optional):2 tbsp

Tips & Notes

For an ultra-smooth cream, strain cottage cheese briefly or use a high-speed blender.
Use firmer apples like Honeycrisp or Granny Smith so slices keep shape after macerating.
Make the crumble ahead and store in an airtight jar for quick assembly any time.
Adjust sweetness to taste—add a touch more erythritol or a few drops of liquid stevia if you prefer.