This creamy Greek yogurt salted caramel cheesecake fluff is the ultimate quick treat – perfect as a snack or a fun healthy (ish) appetizer. With just a handful of ingredients and 5 minutes of prep, you’ll have a fluffy, high-protein dip (or spoonable snack) ready to keep in the fridge. Enjoy it straight from the bowl, dip some pretzels or strawberries into it, or add it to a dessert or snack board! {Gluten-Free}
For my fellow snackers: I got you! This recipe curbs a sweet tooth, increases your protein intake, and replaces your bag of chips or cookies with a functional snack.
Pair it with higher fiber dippers, like fresh fruit or Fiber Thins, to make it even more filling and nutritious.
This dip was inspired by one of my favorite high protein snacks: my Pistachio Pudding Fluff. Both of these “fluffs” make delicious snacks and are perfect for a dessert board.
This post contains Amazon affiliate links – at no additional cost to you, I receive a small compensation when a purchase is made.
What I Love About This Recipe
- It can be a healthy snack or appetizer. If you’re trying to increase your protein intake while also curbing a sweet tooth, this is a great option! Also, whether it is game day or a gathering with friends, this is a really delicious and enjoyable app – no one will realize it’s “healthy”.
- Easy snack prep. This fluff is so quick and easy to make. It can store in the fridge for up to 3 days. Just give it a stir and spoon yourself a serving (or two) as a high protein snack.
- I mean, the taste! Creamy, sweet and salty. Since it is inspired by cheesecake, there are honestly so many dipers that can go with it (depending on your mood).
- It’s high in protein without any protein powder! 10 grams of protein in each serving. You can, of course, whisk in some protein powder – I do that with the pistachio pudding version.
- Functional treat to increase protein and probiotic consumption. Choose a Greek yogurt with probiotic strains listed on the package.
This post uses Amazon affiliate links – at no additional cost to you, I receive a small compensation if a purchase is made.
How to Make It
Creamy, fluffy caramel cheesecake fluff that is spoonable or dippable. If you love the sweet and salty combination, this will hit the spot!
The entire recipe makes six 1/2-cup servings and uses an entire box of instant pudding mix. If you’re making this as a snack for yourself, you can easily cut the recipe in half and store in the fridge for 3-4 days.
It is really hard to mess this one up and it’s completely customizable.
Ingredients
Scroll down to see my variation and allergy suggestions.
- Cool Whip (1 1/4 cup). Opt for the lite version if watching your sugar intake.
- Plain or Vanilla Non-Fat Greek Yogurt (2 cups).
- Preferred milk (1/2 cup). I used Fairlife milk. Milk can be decreased if you prefer a fluffier fluff! Plant-based milk may result in a thinner texture.
- Cheesecake Instant Pudding Mix (one 3.4 ounce box). Can opt for sugar-free if preferred!
- Caramel topping (2 tablespoons, divided). I found that adding one tablespoon to the base then using the other tablespoon to drizzle over the top was the perfect amount.
- Pinch of sea salt. Or more.
- Unflavored or vanilla protein powder (1 scoops or more). Optional! I did not use any but you could whisk into the fluff to make it higher in protein.
Toppings / Dippers
Dietitian tip: opt for strawberries, raspberries, apple slices for a high fiber snack! Even something like Metamucil Fiber Thins would be a great option (especially if you dislike the texture of psyllium husk!).
- Pretzels
- Sliced apples
- Fresh strawberries
- Banana slices
- Vanilla Wafers
- Strawberries
- Graham Crackers
- Biscoff Caramelized Cookies
- Chopped nuts for some crunch. I sprinkled with chopped pecans!
Step-by-Step Instructions
- Add instant pudding mix, Greek yogurt, milk and about one tablespoon of caramel sauce to a large bowl.
- Whisk together for about 60 seconds, until the fluff is smooth and well-combined with no lumps.
- Gently fold the cool whip into the mixture so it’s light and fluffy. Drizzle with additional caramel sauce. Sprinkle generously with sea salt.
- Eat it as a dip with pretzels, strawberries or graham crackers. OR just spoon into a bowl and enjoy.
- If you prefer this pudding fluff less “healthy”, I recommend just adding the entire container of cool whip.
Store in an airtight containers for up to 4 days in the fridge. I recommend stirring well before eating if it has been in the fridge for a couple of days!
Frequently Asked Questions
Isn’t pistachio pudding mix full of “toxic” chemicals?
Instant pudding mix is an easy and convenient way to add taste and texture! It’s mostly sugar, modified starches for thickening, flavorings, and some food colorings or stabilizers. These are all FDA-approved ingredients considered safe to eat in the amounts found in foods.
That said, it is a highly processed product – it’s not very nutrient-dense and it does contain artificial additives. So while it’s fine to enjoy occasionally, it’s not something to rely on for nutrition.
Food additives like the ones in Jell-O pudding mix have been evaluated repeatedly by the FDA (Food and Drug Administration), EFSA (European Food Safety Authority), and other global food safety agencies. For an additive to be approved, it must undergo toxicology studies to determine a “no observed adverse effect level” (NOAEL).
Now, remember: the “dose” makes the poison. Therefore, there might be one study out there that says one of these additives “may be a carcinogen” but 1) there is not enough research or even a specific dose in which this could be the case, and 2) the other studies in which this additive has been used have found no harm.
So while I wouldn’t recommend pudding mix as an everyday health food, there’s strong scientific consensus that the additives in small amounts are not dangerous. I would never recommend a food if I truly believed it would cause significant harm to other people.
Can I make this ahead of time?
Yes! It keeps well in the fridge for 3–4 days in an airtight container. Just give it a quick stir before serving.
Can I freeze pistachio fluff?
Freezing isn’t recommended—it changes the texture once thawed.
Can I Use Zero Sugar Instant Pudding Mix? Lite Cool Whip?
Yes, in fact, that is what I used to calculate the nutritional information. It really doesn’t matter much. I did test it with both of these products. Both versions thicken as they sit in the fridge. If the dip gets too thick, stir in 1–2 tablespoons of milk at a time until it reaches your desired consistency.
Salted Caramel Cheesecake Fluff / Dip {High Protein}
Ingredients
- 2 cups plain or vanilla Greek yogurt use plain for lower sugar
- 1¼ cups Cool Whip
- ½ cup Fairlife milk see notes
- 1 box instant cheesecake pudding mix sub with vanilla
- 2 tablespoons caramel sauce, divided
- Pinch of sea salt or more
- Protein powder, optional
- Fresh strawberries
- Banana slices
- Sliced apples
- Vanilla wafers
- Biscoff Caramelized Cookies
- Graham crackers
- Chopped nuts (topping, for crunch) I added chopped pecans
- Salty pretzels
Method
- Add instant pudding mix, Greek yogurt, milk and about one tablespoon of caramel sauce to a large bowl.
- Whisk together for about 60 seconds, until the fluff is smooth and well-combined with no lumps.
- Gently fold the cool whip into the mixture so it's light and fluffy. Drizzle with additional caramel sauce. Sprinkle generously with sea salt.
- Eat it as a dip with pretzels, strawberries or graham crackers. OR just spoon into a bowl and enjoy.
- Store in an airtight container in the fridge for up to 4 days. Give the dip a stir before consuming after refrigeration.
Notes
- Calculated for about 6 (1/2 cup) servings.
- Plant-based milk will result in a thinner texture. Fairlife increases the protein a little bit. Adjust per your preference.
- If you prefer this pudding fluff less “healthy”, I recommend just adding the entire container of cool whip