Air Fryer Peach Cobbler Custard Cups with Oat Crumble

Each serving of these peach cobbler custard cups delivers 26 grams of protein from a combination of whole eggs, egg whites, Greek yogurt, and cottage cheese — a lineup that covers all essential amino acids. A scoop of vanilla protein powder rounds out the profile without adding sugar or bulk. With just 310 calories and 11 grams of fat per serving, this is a dessert that earns its place in a high-protein eating plan.

The custard base is silky and lightly sweet, with warm cinnamon and a hint of nutmeg threading through every bite. Ripe peach pieces soften during cooking and release their juice into the custard, creating pockets of fruit that taste almost caramelized. A crunchy oat-and-almond-flour crumble on top provides contrast — the kind of toasty, brown-sugar texture that makes peach cobbler a classic American dessert in the first place.

Air frying at a moderate temperature sets the custard gently without the rubbery edges that a conventional oven sometimes produces. The individual silicone cups make portion control automatic — two cups per serving is a satisfying amount that feels like a real dessert without overwhelming a reduced appetite. They also reheat well, which means you can batch them on a Sunday and pull one from the fridge as a midweek treat.

Why This Works on GLP-1

Twenty-six grams of protein in a dessert is unusual, and it matters for anyone on Mounjaro or a similar GLP-1 medication. Reduced appetite often means reduced total protein intake, which over time can lead to muscle loss — a problem that undercuts the metabolic benefits of weight loss. By building protein into the places where you'd normally just get sugar and starch, you protect lean mass without having to force yourself through another chicken breast. The egg-and-dairy base here provides leucine, the amino acid most directly responsible for triggering muscle protein synthesis.

The custard format is inherently gentle on digestion. Eggs and dairy are soft, pre-blended, and don't require heavy chewing or lengthy gastric processing — important when GLP-1 medications are slowing gastric emptying. The fiber here is modest at 2 grams, which is actually a plus for a dessert: enough to contribute without adding the kind of bulk that causes bloating when your stomach is already working slowly.

For Zepbound users managing blood sugar alongside weight, the glycemic profile here is favorable. The protein-to-carb ratio is just above 1:1, and the fat and fiber slow glucose absorption further. Maple syrup provides the sweetness, but at two tablespoons split across four servings, each portion contains only about 6.5 grams of added sugar — less than a single piece of most fruit-flavored candy.

Ingredients (serves 4)

For the custard:

• 4 large eggs
• 5 large egg whites (about 5 oz / 150ml)
• 3/4 cup (175g) nonfat Greek yogurt
• 1/2 cup (115g) low-fat cottage cheese
• 1 scoop (30g) vanilla protein powder (whey or blend)
• 2 tablespoons (30ml) pure maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• Pinch of fine sea salt
• 2 medium ripe peaches (about 10 oz / 300g), diced into 1/2-inch pieces — or 1 1/2 cups frozen peach slices, thawed and diced

For the oat crumble topping:

• 1/3 cup (27g) old-fashioned rolled oats
• 2 tablespoons (14g) almond flour
• 1 tablespoon (12g) light brown sugar
• 1 tablespoon (14g) coconut oil, melted
• 1/4 teaspoon ground cinnamon

Instructions

Make the crumble topping:

1. In a small bowl, stir together the rolled oats, almond flour, brown sugar, and cinnamon. Drizzle the melted coconut oil over the mixture and toss with a fork until everything is evenly coated and clumpy. Set aside — the crumble will crisp during air frying.

Prepare the custard base:

2. Put the cottage cheese into a blender or use an immersion blender in a tall cup. Blend until completely smooth, about 30 seconds — no visible curds should remain. This step is what gives the custard a silky texture rather than a grainy one.

3. In a large bowl, whisk together the whole eggs and egg whites until uniformly combined. Add the Greek yogurt, blended cottage cheese, protein powder, maple syrup, vanilla extract, cinnamon, nutmeg, and salt. Whisk until the batter is smooth and no pockets of protein powder remain.

4. Fold in the diced peaches gently with a spatula. You want them distributed evenly but not crushed — the pieces will soften during cooking and release their juices into the custard.

Fill and air fry:

5. Lightly spray 8 standard silicone muffin cups with cooking spray. Divide the custard mixture evenly among the cups, filling each about three-quarters full. The batter will puff slightly during cooking, so leave a little headroom.

6. Spoon the oat crumble topping evenly over each cup, pressing it down lightly so it adheres to the surface of the custard.

7. Place 4 cups in the air fryer basket, leaving space between them for air circulation. Air fry at 325°F (160°C) for 18 to 20 minutes, until the custard is set around the edges and only slightly jiggly in the center. The crumble should be golden brown.

8. Carefully remove the first batch and let them cool for 5 minutes — the custard will continue to set as it rests. Repeat with the remaining 4 cups.

9. Serve warm, at room temperature, or chilled from the fridge. Each serving is 2 cups.

Nutrition per Serving

Estimates based on large eggs, Fage 0% Greek yogurt, low-fat cottage cheese, Optimum Nutrition vanilla whey, and ripe medium peaches. Actual values vary with brand and fruit ripeness.

Practical Notes

Storage and reheating. These cups keep in an airtight container in the refrigerator for up to 4 days. Eat them cold straight from the fridge — the texture firms up into something almost cheesecake-like — or reheat in the air fryer at 275°F for 3 to 4 minutes to restore the warm custard softness. The crumble stays surprisingly crunchy even after a couple of days in the fridge.

Frozen peach substitution. Frozen peach slices work well here and are often more consistent in sweetness than out-of-season fresh peaches. Thaw them first and pat dry with a paper towel before dicing — excess water will make the custard soggy on the bottom. No need to adjust cook time.

Protein powder matters. Use a protein powder that blends smoothly and doesn't clump when heated. Whey concentrate or whey blend works best for texture. Casein can make the custard too dense, and some plant-based powders add grittiness. If you skip the protein powder entirely, each serving drops to about 20 grams of protein — still reasonable, but below the 25-gram threshold that most dietitians recommend per meal for muscle maintenance.

For very small appetites. One cup instead of two is a perfectly reasonable serving at 155 calories and 13 grams of protein. On days when eating feels like a chore, a single warm custard cup with a glass of milk gets you to 20-plus grams without any heaviness. You can also eat these as a between-meal snack rather than a post-dinner dessert.

Peach alternatives. Nectarines, plums, or pitted sweet cherries all work with the same cook time and quantities. Apples need to be diced smaller (1/4-inch pieces) so they soften fully during the short air fry time. Berries tend to release too much liquid — if using blueberries, fold them in frozen and reduce the maple syrup by half, since they bring their own sweetness.

Frequently Asked Questions

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.