GAPS Cream Cheese Dessert Recipe

Hey there, food lovers! I’m so excited to share this GAPS cream cheese dessert recipe with you. It’s one of those treats that feels indulgent but fits perfectly into the GAPS diet, which is all about healing your gut while still enjoying delicious food. 

I stumbled across this recipe when I was craving something sweet yet simple during my own GAPS journey, and let me tell you, it’s a game-changer. Imagine a creamy, tangy, slightly sweet dessert that comes together with minimal effort and leaves you feeling satisfied without the guilt. 

This dessert is like a hug in a bowl, and I can’t wait for you to try it. Whether you’re following the GAPS diet or just looking for a healthier sweet treat, this one’s going to steal your heart.

Why You'll Love This Recipe

This GAPS cream cheese dessert is a total winner for anyone craving a sweet, creamy treat that’s gut-friendly and easy to whip up. It’s rich without being heavy, naturally sweetened with honey, and packed with wholesome ingredients that align with the GAPS diet’s focus on healing. Plus, it’s versatile—you can dress it up with toppings or keep it simple for a quick dessert.

  • Gut-Friendly: Made with GAPS-approved ingredients to support digestion.
  • Quick and Easy: Ready in under 15 minutes with minimal prep.
  • Customizable: Add your favorite toppings like berries or nuts.
  • Kid-Approved: Creamy and sweet, even picky eaters will love it.
  • No Baking Required: Perfect for when you want a dessert without turning on the oven.

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Ingredients

You’ll need just a handful of simple, wholesome ingredients to make this GAPS cream cheese dessert. All are GAPS-compliant and easy to find.

Kitchen Equipment Needed

This recipe is super low-maintenance and requires basic kitchen tools. You likely already have everything you need!

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Step-by-Step Instructions

This GAPS cream cheese dessert comes together in just a few steps. I’ve broken it down so even beginners can nail it. Let’s get started!

1. Soften the Cream Cheese

Take your cream cheese out of the refrigerator about 30 minutes before you start to let it soften. This makes it easier to mix and ensures a smooth texture. 

If you’re in a rush, you can cut the cream cheese into smaller chunks and let it sit at room temperature for about 15 minutes. Avoid microwaving, as it can change the texture and make it too runny.

2. Mix Cream Cheese and Honey

In a mixing bowl, add the softened cream cheese and 1/4 cup (60 ml) of honey. Use a hand mixer or whisk to blend them together until smooth and creamy. This should take about 1-2 minutes with a mixer or 2-3 minutes by hand. 

Scrape down the sides of the bowl with a spatula to make sure everything is well-combined. The mixture should look light and fluffy.

3. Add Vanilla and Coconut Milk

Pour in 1 tsp of vanilla extract and 1/2 cup (120 ml) of coconut milk. Mix again until fully incorporated, about 1 minute with a hand mixer or 2 minutes by hand. 

The coconut milk adds a silky texture, so don’t skip it! If the mixture feels too thick, you can add an extra tablespoon (15 ml) of coconut milk, but don’t overdo it, as you want the dessert to hold its shape.

4. Chill the Mixture

Spoon the mixture into serving bowls or glasses. Cover with plastic wrap and place in the refrigerator for at least 1 hour to let it set. 

This step helps the flavors meld and gives the dessert a firmer, more luxurious texture. If you’re short on time, 30 minutes will do, but the longer it chills, the better it tastes.

5. Add Toppings and Serve

Before serving, top each portion with fresh berries or chopped nuts if desired. I love using raspberries or blueberries for a pop of color and flavor, but walnuts or almonds add a nice crunch. Serve chilled and enjoy the creamy goodness!

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Tips for Success

I’ve made this dessert a bunch of times, and here are my top tips to make sure it turns out perfectly every time.

  • Use full-fat cream cheese for the creamiest texture.
  • Make sure the cream cheese is softened to avoid lumps.
  • Taste the mixture and adjust honey for sweetness if needed.
  • Chill for at least an hour for the best texture.
  • Use fresh, high-quality coconut milk for a smooth consistency.

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Serving Suggestions

This dessert is perfect for a cozy night in or a special treat after a GAPS-friendly meal. It’s light enough to enjoy after a hearty dish but decadent enough to feel like a celebration. Serve it in pretty glasses for a dinner party or in simple bowls for a casual family dessert.

  • Pair with Grilled Salmon with Dill Sauce for a complete meal.
  • Serve alongside a cup of green tea for a relaxing evening.
  • Top with a sprinkle of cinnamon for extra warmth.
  • Enjoy as a midday snack for a quick energy boost.
  • Present in parfait glasses with layers of berries for a fancy touch.

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Variations to Try

This recipe is super versatile, so you can switch things up to keep it exciting. Here are some ideas to customize it:

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Storage and Reheating

This dessert stores beautifully, making it great for meal prep or saving leftovers. Keep it in an airtight container in the refrigerator for up to 5 days. If you add toppings like berries or nuts, store them separately to prevent sogginess. 

This dessert is best served cold, so no reheating is needed. If it firms up too much in the fridge, let it sit at room temperature for 5-10 minutes before serving to soften slightly.

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Nutritional Facts

Here’s the approximate nutritional breakdown per serving (based on 4 servings, without toppings):

  • Calories: 250 kcal
  • Fat: 20 g
  • Carbohydrates: 15 g
  • Protein: 4 g
  • Sugar: 12 g
  • Fiber: 0 g

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Health Benefits of Key Ingredients

This dessert isn’t just delicious—it’s packed with ingredients that support your health, especially if you’re following the GAPS diet. Each component brings something special to the table, from gut-healing properties to natural sweetness.

  • Cream Cheese: Rich in probiotics (if homemade or fermented), supports gut health.
  • Honey: A natural sweetener with antibacterial properties.
  • Coconut Milk: Provides healthy fats for energy and brain health.
  • Vanilla Extract: Adds flavor and may have calming effects.
  • Berries: Packed with antioxidants and vitamins for overall wellness.

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FAQs

1. Can I make this dessert dairy-free?

Yes, you can swap cream cheese for a GAPS-compliant dairy-free alternative like cashew cheese, though it may alter the texture slightly. Blend soaked cashews with a bit of lemon juice and water for a creamy substitute.

2. Is this recipe suitable for the full GAPS diet?

Absolutely, as long as you use GAPS-approved cream cheese (preferably homemade or fermented) and full-fat coconut milk. Always check your ingredient labels to ensure compliance.

3. Can I use a different sweetener?

You can use maple syrup or a GAPS-approved sweetener like date paste, but honey is ideal for its gut-friendly properties. Adjust the amount to taste.

4. How can I make this dessert thicker?

For a thicker texture, reduce the coconut milk to 1/3 cup (80 ml) or use coconut cream. Chilling longer also helps it set.

5. Can I freeze this dessert?

Freezing is not recommended, as it can change the texture of the cream cheese and make it grainy. Store in the refrigerator for best results.

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Final Thoughts

This GAPS cream cheese dessert is one of those recipes that feels like a treat but works hard to keep your gut happy. I love how simple it is to make, yet it delivers such a satisfying, creamy sweetness. It’s become a staple in my kitchen, especially on days when I need a quick pick-me-up that doesn’t derail my health goals. 

I hope you’ll give it a try and make it your own with your favorite toppings or tweaks. Let me know how it turns out for you—I’d love to hear your thoughts!

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