Looking for a dessert that satisfies your sweet tooth and supports your fitness goals? This high protein tiramisu mousse checks every box. Inspired by the classic Italian favorite, this version delivers the same rich, creamy indulgence without the sugar crash or calorie overload. It’s a low calorie high protein tiramisu you can feel good about eating any day of the week. Whether you’re deep into a macro-tracking journey or just craving a better-for-you dessert, this high protein tiramisu recipe brings the flavor, texture, and nutrition. And the best part? You don’t need to be a pastry chef to whip it up.
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High Protein Tiramisu Mousse – Low Calorie, Easy, and Delicious
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings
- Category: Dessert
- Method: No-bake
- Cuisine: Healthy American
Description
This high protein tiramisu mousse is a low calorie, creamy dessert packed with Greek yogurt, protein powder, and rich espresso flavor.
Ingredients
1 cup nonfat Greek yogurt
½ cup low-fat cream cheese
1 scoop vanilla protein powder
½ cup strong espresso
6 low-carb biscuits or ladyfingers
1 tbsp unsweetened cocoa powder
1–2 tbsp stevia or monk fruit (to taste)
Instructions
1. Blend Greek yogurt, cream cheese, protein powder, and sweetener until smooth.
2. Soak biscuits quickly in espresso and place at the bottom of each serving glass.
3. Spoon mousse mixture over the soaked biscuit layer.
4. Repeat layers once more.
5. Dust the top with cocoa powder.
6. Refrigerate for 30–60 minutes before serving.
Notes
Use sugar-free sweeteners for best results.
Store in airtight container in fridge for up to 3 days.
Add dark chocolate shavings for extra indulgence.
Nutrition
- Serving Size: 1 jar
- Calories: 210
- Sugar: 3g
- Sodium: 130mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 2g
- Protein: 22g
- Cholesterol: 15mg
The Story Behind This High Protein Tiramisu Mousse
A mousse that sparked a wellness breakthrough
I remember the first time I tried classic tiramisu in a New York café—silky mascarpone, espresso-soaked ladyfingers, a dusting of cocoa. It was dreamy… but heavy. Fast forward to my early 30s, post-baccalaureate and deep into nutritional science, I challenged myself to recreate that luxurious dessert into a version aligned with my lifestyle. That’s how this high protein tiramisu mousse was born.
I wanted something that women like me—active, health-focused, and flavor-obsessed—could enjoy without guilt. The mission was simple: keep the decadence, boost the protein, slash the calories. And guess what? It worked. It became my go-to prep dessert during cutting phases and a post-leg day treat that felt earned and comforting.
Why this high protein tiramisu recipe works for real life
Unlike traditional tiramisu that takes hours and piles on cream, this version uses simple swaps: whipped Greek yogurt, low-fat cream cheese, and vanilla protein powder. With a prep time under 15 minutes and no baking required, it’s made for women on-the-go. The mousse texture delivers that creamy, melt-in-your-mouth feel, while every spoonful helps you hit your macros.
This low calorie high protein tiramisu isn’t just diet-friendly—it’s empowering. For strong, health-conscious women, food should fuel the body and delight the soul. This dessert does both. Whether you’re meal prepping for the week or making a quick treat after spin class, this mousse has your back—and your taste buds.
High Protein Tiramisu Recipe Made Easy
Smart ingredients that boost protein, not calories
Creating a dessert that feels indulgent and supports fitness goals takes more than just good intentions—it takes smart swaps. This high protein tiramisu recipe is built on powerhouse ingredients that deliver flavor, texture, and muscle-building nutrition without compromise. Instead of mascarpone and sugar-laden whipped cream, I use nonfat Greek yogurt, low-fat cream cheese, and your favorite vanilla protein powder.
You’ll also trade traditional ladyfingers for high-fiber, whole-grain or low-carb biscuits, or even protein cookies if you’re feeling bold. Each choice increases fiber and satiety, keeping cravings in check. Espresso gives that classic tiramisu depth, while a touch of unsweetened cocoa powder ties it all together. You don’t need a professional kitchen—just a blender and a mixing bowl.
Here’s a simple snapshot of what you’ll need:
| Ingredient | Purpose |
|---|---|
| Greek yogurt (nonfat) | Protein base + creamy texture |
| Low-fat cream cheese | Classic tang + thick consistency |
| Vanilla protein powder | Flavor + high protein content |
| Espresso or strong coffee | Classic tiramisu flavor |
| Low-carb or high-fiber biscuit | Layering + texture |
| Unsweetened cocoa powder | Finishing touch |
No-bake prep, no mess, no stress
This low calorie high protein tiramisu mousse couldn’t be easier. Blend your Greek yogurt, cream cheese, and protein powder until smooth and fluffy. Layer soaked biscuits in espresso at the bottom of a cup or jar. Add mousse. Repeat layers. Top with a dusting of cocoa. Chill for at least 30 minutes to let the flavors settle—if you can wait that long.
You can prep several portions in under 20 minutes, making this a go-to for meal preppers and busy fitness lovers. Store it in the fridge for up to 3 days, and you’ve got dessert ready whenever your cravings hit. This recipe isn’t just better—it’s smarter.
Why Low Calorie High Protein Tiramisu Supports Fitness Goals
Packed with protein to build and repair muscle
Protein is the hero of any balanced fitness lifestyle. It helps build lean muscle, improves recovery, and supports fat loss. That’s why every ingredient in this low calorie high protein tiramisu is selected to amplify those benefits. Greek yogurt alone offers around 20 grams per cup, and when paired with a scoop of protein powder, each serving of this mousse can deliver 20–25 grams of complete protein.
That’s ideal for post-workout recovery or a late-night snack that doesn’t spike your blood sugar. Compared to traditional tiramisu—which can top 400–500 calories per serving and pack in sugar—this high protein tiramisu mousse keeps you energized without the crash.
Here’s a side-by-side comparison:
| Traditional Tiramisu | High Protein Tiramisu Mousse |
|---|---|
| 480 calories | 210 calories |
| 5g protein | 22g protein |
| 35g sugar | 3g sugar (natural sweetener) |
A dessert that fits your weight loss strategy
The beauty of this high protein tiramisu recipe is that it supports fat loss without sacrificing satisfaction. Protein takes longer to digest and reduces hunger hormones, meaning you’ll feel fuller longer after eating. This makes it easier to stick to your calorie goals without battling cravings.
It’s also low in fat and refined carbs, which helps keep insulin levels stable. Instead of sabotaging your progress with a sugar-laden dessert, this mousse aligns with your goals. It’s a mindset shift: food isn’t the enemy—it’s the fuel.
Whether you’re cutting for summer, maintaining a lean physique, or simply trying to eat more mindfully, this dessert helps you stay on track while indulging smartly.
Customizing and Serving Your High Protein Tiramisu Mousse
Delicious variations to keep it fresh
One of the best things about this high protein tiramisu mousse is how versatile it is. You can switch up the flavors and textures without sacrificing macros. Want to go dairy-free? Use coconut-based Greek yogurt and a plant-based protein powder. Looking for a mocha kick? Blend in a teaspoon of unsweetened cocoa or a splash of coffee extract right into the mousse.
You can even transform it into a parfait. Layer it with crushed high-protein cookies, or fold in sugar-free dark chocolate chips. For a fruity twist, a few raspberries or sliced strawberries balance beautifully with the espresso base. All these ideas still align with your fitness goals—and taste phenomenal. Craving something tropical? You’ll love my Fruity Pineapple Strawberry Pound Cake.
Here are a few creative twists:
| Variation | How to Make It |
|---|---|
| Mocha Protein Tiramisu | Add 1 tsp cocoa + ½ tsp coffee extract |
| Berry Tiramisu Mousse | Layer in fresh raspberries or strawberry slices |
| Dairy-Free Tiramisu | Use coconut yogurt + vegan protein powder |
Beautiful and easy serving ideas
Presentation matters—especially when you want your healthy dessert to feel indulgent. This mousse layers beautifully in glass jars, espresso cups, or clear bowls. Sprinkle a little extra cocoa or grate sugar-free dark chocolate on top before serving. Want to impress? Garnish with a coffee bean or mint leaf.
Because this mousse stores well in the fridge, it’s perfect for dinner parties, Sunday prep, or on-the-go snacks. Pack it into single-serve containers and you’ll have a protein-rich treat ready after workouts, long meetings, or weekend brunches.
This low calorie high protein tiramisu isn’t just another “fit dessert.” It’s a lifestyle-friendly indulgence that keeps you strong, satisfied, and proud of every bite.
FAQs About High Protein Tiramisu Mousse
What makes this tiramisu mousse high in protein?
This mousse is made with nonfat Greek yogurt, low-fat cream cheese, and vanilla protein powder. Each ingredient was chosen to maximize protein while maintaining a creamy, indulgent texture. A single serving can provide up to 25 grams of protein, making it a satisfying dessert for muscle recovery and energy.
Can I make a low calorie high protein tiramisu without mascarpone?
Absolutely. This recipe uses low-fat cream cheese and Greek yogurt instead of traditional mascarpone. These swaps not only lower the fat and calorie content but also add more protein, making the recipe more suitable for those watching their macros.
How do I sweeten a high protein tiramisu recipe without sugar?
Use natural, calorie-free sweeteners like stevia, monk fruit, or erythritol. These options mimic sugar’s sweetness without affecting blood sugar levels or adding empty calories. A small amount goes a long way in enhancing the flavor of this protein-rich dessert.
Is this high protein tiramisu mousse good for weight loss?
Yes. It’s designed to be low in calories and high in protein, which helps keep you full longer and reduces overall calorie intake. Because it’s naturally sweetened and contains no refined sugars or flours, it fits well into most weight loss meal plans.
Conclusion
This high protein tiramisu mousse proves that clean eating doesn’t have to be boring. It’s creamy, rich, and indulgent—with none of the guilt. Designed for strong, health-conscious women who want desserts that work with their goals, this recipe is proof that smart nutrition can still be a joy. Whether you’re prepping ahead or serving guests, this low calorie high protein tiramisu brings both beauty and balance to your plate.
📌 Looking for a hearty main dish? Try my Cheesy Mexican White Trash Casserole, perfect after a workout.
I’m Joudia DeROSA, and this dessert is one of the many purposeful dishes I’ve created to help women fuel up, slim down, and thrive with every bite. Join me at usahomerecipes.com and empower your plate!
