Cream cheese desserts are beloved for their rich, creamy texture and versatility. Among the many variations, the Gaps Cream Cheese Dessert recipe stands out as a unique and delicious option, especially for those following the GAPS (Gut and Psychology Syndrome) diet. This dessert is not only indulgent but also aligns with dietary restrictions that prioritize gut health.
In this article, we’ll explore:
- What makes the Gaps Cream Cheese Dessert special
- A step-by-step recipe with variations
- Tips for perfecting the texture and flavor
- Nutritional benefits and dietary considerations
Whether you’re on the GAPS diet or simply looking for a healthier dessert alternative, this guide will help you create a satisfying treat.
Table of Contents
What Is Gaps Cream Cheese Dessert
The GAPS diet, developed by Dr. Natasha Campbell-McBride, focuses on healing the gut by eliminating processed foods, grains, and refined sugars. Desserts within this framework often use natural sweeteners like honey, along with nutrient-dense ingredients such as cream cheese, nuts, and eggs.
The Gaps Cream Cheese Dessert is a no-bake, cheesecake-like treat that avoids common allergens while delivering a rich, creamy experience. It typically includes:
- Cream cheese (full-fat, preferably organic)
- Natural sweeteners (honey, maple syrup, or stevia)
- Gelatin or chia seeds (for thickening)
- Healthy fats (like butter or coconut oil)
Unlike traditional cheesecakes, this version skips the crust or uses nut-based alternatives for a grain-free option.
Classic Gaps Cream Cheese Dessert Recipe
Ingredients:
- 16 oz (2 cups) full-fat cream cheese (softened)
- ¼ cup raw honey (adjust to taste)
- 1 tsp vanilla extract (alcohol-free for strict GAPS)
- 1 tbsp gelatin ‘dissolved in (¼ cup) warm water’
- ½ cup heavy cream or coconut cream (for whipping)
- Optional toppings: fresh berries, crushed nuts, or sugar-free chocolate shavings
Instructions:
- Prepare the Gelatin:
- Sprinkle gelatin over ¼ cup warm water and let it bloom for 5 minutes.
- Gently heat the mixture (without boiling) until fully dissolved. Set aside.
- Whip the Cream Cheese:
- Beat the softened cream cheese until it’s smooth in a big bowl.
- Add honey and vanilla, mixing until well combined.
- Incorporate the Gelatin:
- Slowly pour the dissolved gelatin into the cream cheese mixture while continuously whisking to avoid lumps.
- Whip the Cream:
- In a separate bowl, whip the heavy cream or coconut cream until stiff peaks form.
- Gently fold the whipped cream into the cream cheese mixture for a light, fluffy texture.
- Chill and Set:
- Pour the mixture into individual serving cups or a lined baking dish.
- Refrigerate until stiff, at least 4 hours or overnight.
- Add Toppings & Serve:
- Before serving, garnish with fresh berries, nuts, or a drizzle of honey.
Variations & Customizations
1. Dairy-Free Version
- Replace cream cheese with cashew or coconut cream cheese.
- Use coconut cream instead of heavy cream.
2. Flavor Twists
- Lemon Zest & Berry Swirl: Add lemon juice and swirl in mashed raspberries.
- Chocolate Mousse: Mix in cocoa powder and a touch of espresso for depth.
3. Crust Options (For Non-Strict GAPS)
- Nut & Date Crust: Blend almonds, walnuts, and dates for a chewy base.
- Coconut Flour Crust: Mix coconut flour with melted butter and a pinch of salt.
Why This Dessert Works for Gut Health
- Probiotic Potential: Full-fat cream cheese contains beneficial bacteria (if unpasteurized or cultured).
- No Refined Sugar: Honey provides sweetness without spiking blood sugar excessively.
- Gelatin Benefits: Supports gut lining repair and improves digestion.
A study published in the Journal of Clinical Gastroenterology (2012) highlights that gelatin can help restore intestinal barrier function, making this dessert both tasty and therapeutic.
Common Mistakes & How to Avoid Them
- Lumpy Texture: Ensure cream cheese is fully softened before mixing.
- Too Soft: If the dessert doesn’t set, increase gelatin slightly or chill longer.
- Overly Sweet: Start with less honey and adjust gradually.
Gaps Cream Cheese Dessert Recipe
Ingredients
- 16 oz (2 cups) full-fat cream cheese (softened)
- ¼ cup raw honey (adjust to taste)
- 1 tsp vanilla extract (alcohol-free for strict GAPS)
- 1 tbsp gelatin 'dissolved in (¼ cup) warm water'
- ½ cup heavy cream or coconut cream (for whipping)
- Optional toppings: fresh berries, crushed nuts, or sugar-free chocolate shavings
Instructions
Prepare the Gelatin:
- Sprinkle gelatin over ¼ cup warm water and let it bloom for 5 minutes.
- Gently heat the mixture (without boiling) until fully dissolved. Set aside.
Whip the Cream Cheese:
- Beat the softened cream cheese until it's smooth in a big bowl.
- Add honey and vanilla, mixing until well combined.
Incorporate the Gelatin:
- Slowly pour the dissolved gelatin into the cream cheese mixture while continuously whisking to avoid lumps.
Whip the Cream:
- In a separate bowl, whip the heavy cream or coconut cream until stiff peaks form.
- Gently fold the whipped cream into the cream cheese mixture for a light, fluffy texture.
Chill and Set:
- Pour the mixture into individual serving cups or a lined baking dish
- Refrigerate until stiff, at least 4 hours or overnight.
Add Toppings & Serve:
- Before serving, garnish with fresh berries, nuts, or a drizzle of honey.
OUR MORE DELICIOUS RECIPE
- Pecan Pie Dump Cake Recipe: A No-Fuss Dessert Masterpiece
- Cottage Cheese Key Lime Pie: Refreshing Summer Dessert
- 5 Delicious Winnie the Pooh Desserts: You Must Try
- Kosher for Pesach Sushi Recipe: A Creative Twist on Holiday Dining
- The Perfect Madeleine Cookies Recipe Using Cream
- kevin bolton recipes
Final Thoughts
The Gaps Cream Cheese Dessert is a fantastic way to enjoy a sweet treat while staying aligned with gut-healing principles. Its creamy texture, customizable flavors, and health-conscious ingredients make it a winner for any occasion.
Frequently Asked Questions: GAPS Cream Cheese Dessert
1. Can I make this dairy-free?
Yes! Substitute:
Cream cheese → Coconut cream cheese or soaked cashew paste
Heavy cream → Coconut cream (full-fat)
Note: Dairy-free versions may be slightly less firm.
2. My dessert didn’t set. How to fix it?
Cause: Too little gelatin or not chilled long enough.
Fix: Mix in ½ tsp more gelatin (dissolved in warm water) and re-chill.
3. Is this safe for GAPS Intro Diet?
Stage 4+ (when dairy is reintroduced).
Avoid in early stages (use coconut milk instead).
4. How long does it keep?
Fridge: 5 days (cover tightly).
Freezer: Not recommended (texture turns grainy).
5. Why is my dessert lumpy?
Cause: Cream cheese wasn’t fully softened.
Prevent: Beat cheese alone first, or microwave in 5-sec bursts.
6. Can I add cocoa powder?
Yes! Stir in 1-2 tbsp unsweetened cocoa for chocolate mousse.
(Add extra honey to balance bitterness.)
