Upside-Down Strawberry Pretzel Salad (Easy, WW Friendly Dessert)

Strawberry pretzel salad has been a staple at potlucks and holiday tables for as long as I can remember. The original is a three-layer affair—a buttery pretzel crust on the bottom, a cream cheese and Cool Whip layer in the middle, and a strawberry Jell-O topping—and it’s genuinely delicious. It’s also a lot of points.

This version flips it upside down, which turns out to solve the biggest problem with the original: a traditional pretzel crust has to be baked, cooled, and carefully sealed with the cream cheese layer or the pretzels absorb moisture and turn soggy before anyone gets to the table. By putting the pretzels on top and adding them just before serving, they stay perfectly crunchy every time.

The cheesecake layer uses a combination of low-fat cottage cheese (blended smooth) and light cream cheese, which gives you the creamy, slightly tangy flavor of the original without as much of the richness. The strawberry Jell-O layer goes on the bottom with fresh sliced strawberries folded in. It’s a beautiful dessert that looks like you put in more effort than you did—which is my favorite kind.

Adapted from Eat What You Love Quick & Easy (affiliate link) by Marlene Koch.

Why I Love This Recipe

• 105 calories and 3 WW Points per serving — all the celebration, not all the Points
• The upside-down trick keeps the pretzels crunchy — no soggy crust to worry about
• Made ahead — needs at least 4 hours to set; perfect for potlucks and parties
• Creamy, crunchy, salty, sweet — so many tastes and textures in each bite
• Easily doubled to feed a crowd

Ingredients and Substitutions

• Sugar-free strawberry gelatin — the small (4-serving size) package. Regular strawberry Jell-O works too; it will add a bit of sweetness and more points.
• Fresh strawberries — sliced and folded into the partially-set gelatin. Fresh is best here for flavor and texture. Frozen strawberries (thawed and drained) work in a pinch but can make the layer a bit watery—pat them dry well.
• Low-fat cottage cheese — blended until completely smooth; this is what gives the cheesecake layer its body without the heavy richness of full-fat cream cheese. If you’d rather not use cottage cheese, light sour cream or plain Greek yogurt can substitute—the texture will be slightly different but still good.
• Light tub-style cream cheese — use tub-style, not block-style; it blends more easily. Neufchâtel (less fat cream cheese) is a good alternative.
• No-calorie sweetener — I used Truvia Baking Blend (affiliate link). If you prefer to use regular sugar instead, use twice the amount (4 tablespoons for the 6-serving version). The sweetener just balances the tanginess of the cheese layer.
• Lemon zest — just ½-teaspoon but it brightens the cheesecake layer noticeably. Use zest only, not juice.
• Light whipped topping — Cool Whip Lite or Tru Whip, thawed. Fold it in gently to keep the layer airy.
• Roughly crushed pretzels — about ½-ounce for the 6-serving version, crushed into rough pieces rather than fine crumbs. Add them just before serving—if they sit on the dessert for more than 30 minutes they’ll start to soften.

Calories and WW Points

According to my calculations, each serving has just 105 calories and 3 WW Points.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

3 PointsPlus (Old plan)

How to Make Low Calorie Upside-Down Strawberry Pretzel Salad, Step-by-Step

Step 1: Gather and prep your ingredients.

Step 2: Make the strawberry gelatin layer and refrigerate.

In a medium bowl, whisk together the gelatin and 3/4 cup boiling water until the gelatin is dissolved. Add 3/4 cup iced water and stir well. Refrigerate until the mixture begins to thicken, about 30 minutes or so. Stir in the strawberries. Pour the mixture into a 1-quart oval or rectangular shaped casserole dish (affiliate link) and place in the refrigerator to set up.

Step 3: Make the “cheesecake” layer.

Place the cottage cheese in blender (affiliate link) or food processor (affiliate link) and process until very smooth. Add the cream cheese and pulse until it is combined with the cottage cheese. Scrape the mixture out into a medium bowl and stir in the sweetener and lemon zest. Then gently fold in the whipped topping. Cover and refrigerate until the strawberry gelatin layer is set.

Step 4: When the gelatin layer is set, spread on the creamy cheesecake layer and refrigerate until ready to serve.

Step 5: When ready to serve, sprinkle evenly with the roughly crushed pretzels. 

Tips for Success

• Don’t add the strawberries too early. Let the gelatin thicken to a loose, syrupy consistency before stirring in the berries — if you add them to liquid gelatin they’ll sink; if the gelatin is already set they won’t incorporate at all.
• Blend the cottage cheese until truly smooth. Take an extra 30 seconds in the blender (affiliate link) — any remaining lumps will be visible in the cheesecake layer. The goal is a completely creamy, uniform texture.
• Add the pretzels at the last minute. This is the whole trick of the upside-down method — the pretzels stay crunchy right up until serving. Add them more than 30 minutes ahead and they’ll start to soften.
• Make it the day before. This dessert is best after a full overnight rest in the fridge. The layers set beautifully and the flavors come together. Just hold the pretzels until serving time.

Making a Larger Batch

The recipe as written makes 6 servings, which works well for a small family or a modest gathering. To make 12 servings (a 9×13 baking dish), double everything:

• 2 small (4-serving size) packages sugar-free strawberry gelatin
• 3 cups sliced strawberries
• ¾-cup low-fat cottage cheese
• ¾-cup light tub-style cream cheese
• 4 tablespoons no-calorie sweetener
• 1-½-cups light whipped topping, thawed
• 1 teaspoon lemon zest
• ¾-cup roughly crushed pretzels (about 1 ounce)

Storing

Store covered in the refrigerator for up to 3 days—but hold the pretzel topping and add it fresh each time you serve. The gelatin and cheesecake layers keep well; the pretzels do not once they’re in contact with moisture.

If you’ve made this Low-Fat Upside Down Strawberry Pretzel Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: adapted from  Eat What You Love Quick & Easy (affiliate link) by Marlene Koch

Frequently Asked Questions

What size dish should I use?
For the 6-serving recipe, a 1-quart oval or rectangular casserole dish (affiliate link) works perfectly. For the doubled 12-serving version, use a 9×13 baking dish.

Can I use regular Jell-O instead of sugar-free?
Yes—regular strawberry Jell-O works fine. It will add a bit more sweetness and a few more points. Check the WW app for your updated totals.

Can I substitute something for the cottage cheese?
Yes—light sour cream or plain Greek yogurt both work in the cheesecake layer. The texture is slightly different (a little tangier with yogurt, a bit denser with sour cream) but both are good options.

Can I use sugar instead of Truvia (affiliate link)?
Yes—use twice the amount of regular sugar (4 tablespoons for the 6-serving recipe). Points will be slightly higher; update in the WW app.

Can I use frozen strawberries?
Fresh is better here—frozen strawberries release a lot of water as they thaw, which can make the gelatin layer loose and the dessert watery. If you use frozen, thaw and drain them thoroughly and pat dry before adding.

More Light and Easy Desserts and Salads

• Orange Delight Salad
• 3-Ingredient Pineapple Fluff
• 2-Ingredient Creamy Jell-O Yogurt Fluff
• Light and Easy No-Bake Strawberry Cheesecake Parfaits
• Cranberry Jello Mold Salad
• Trisha Yearwood’s Creamy Grape Salad Dessert
• Lightened Up Lemon Cream Cheesecake Bars