No-Bake Low Calorie Pumpkin Cheesecake

Oct 20, 2025
2 min read

Updated: Oct 22, 2025

I love pumpkin spice! And I love cheesecake! What I don't love is that I can't have it everyday without eating too many calories. So, what did I come up with? I delicious pumpkin cheesecake that satisfies my sweet tooth, while being mindful of the nutrition goals and celebrating fall!

If you’re craving a cozy fall dessert without the heavy calories, this no-bake pumpkin spice cheesecake is your new go-to. It’s creamy, lightly sweet, and perfectly spiced — all while packing in protein and nutrients that support your goals. No oven required, just a few simple ingredients and a chill in the fridge.

You still get all the pumpkin spice flavor — cinnamon, nutmeg, ginger and all spice!

Health Benefits

A single cup of pumpkin purée provides over 200% of your daily vitamin A, which supports a healthy immune system, vision, and skin health. It’s also rich in antioxidants like beta-carotene, which can help fight oxidative stress and chronic inflammation.

Beyond its vitamins, pumpkin is naturally low in calories (only about 50 per cup) and a good source of fiber, helping you stay full and satisfied! The fiber digest slowly, offering steady energy instead of the quick spikes you get from added simple sugars.

🍂 Why You’ll Love This Recipe

No baking required — easy prep, minimal cleanup
High in protein thanks to Greek yogurt
Naturally sweetened and low in calories
Perfectly portioned for meal prep or gatherings
Tastes like fall in every bite

No Bake Low Calorie Pumpkin Cheesecake

Prep Time: 15 minutes

Total Time: 4 hours (to set)

Ingredients

Serves 6

Crust:

3–4 light graham crackers, crushed

1 tbsp light butter, melted

1 tbsp sugar substitute

Dash of cinnamon

Filling:

1 cup nonfat Greek yogurt

4 oz light cream cheese

¾ cup pure pumpkin puree

2 tbsp sugar-free cheesecake pudding mix (or regular instant pudding mix *)

3 tbsp sugar substitute

1 tsp vanilla extract

2 tsp pumpkin pie spice + pinch salt

Directions:

Mix crushed graham crackers, melted butter, sugar substitute, and cinnamon in a bowl.
Press into the bottom of an 8x8 pan or individual ramekins and refrigerate.
Beat light cream cheese and Greek yogurt until smooth, then add pumpkin purée, pudding mix, sugar substitute, vanilla, pumpkin pie spice, and salt. *
Spoon the filling over the crust and refrigerate for at least 4 hours or overnight.
Serve with light whipped cream on top and a sprinkle of cinnamon or crushed graham crackers.

Notes: For a firmer texture, add 1 teaspoon of unflavored gelatin dissolved in 2 tablespoons of warm water before mixing. *Calorie content will change if you use regular pudding mix.

N u t r i t i o n p e r s e r v i n g : 6 8 c a l o r i e s | 4 g m P r o t e i n | 7 g m c a r b o h y d r a t e s | 2 g m F a t

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