Tiramisu Cups | High-Protein Dessert
This high-protein tiramisu provides a lighter twist on the classic Italian dessert. Prepared in individual cups for easy portioning, it makes for a satisfying make-ahead diabetes-friendly snack or dessert.
Servings: 4
Calories: 252.4kcal
Ingredients
Cream Filling
- 1½ cups cottage cheese 2%
- ¼ cup Greek yogurt plain
- 1½ tbsp maple syrup
- 1 tsp vanilla extract
- ¼ cup mascarpone cheese softened
Coffee Layers
- ½ cup coffee or espresso, cooled
- 8 ladyfinger biscuits
- 1 tsp cocoa powder unsweetened, for dusting
Equipment
- 1 Blender or food processor
- 1 Mixing bowl
- 4 Small dessert cups or jars
Instructions
- Add the cottage cheese to a blender or food processor and blend until completely smooth and creamy, scraping down the sides as needed to eliminate any grainy texture.1½ cups cottage cheese
- Add the Greek yogurt, maple syrup, and vanilla extract to the blended cottage cheese. Blend until well combined. Transfer to a mixing bowl and gently fold in the softened mascarpone until smooth and creamy. If the filling seems too thin, refrigerate for 30–60 minutes before assembling.¼ cup Greek yogurt, 1½ tbsp maple syrup, 1 tsp vanilla extract, ¼ cup mascarpone cheese
- Pour the cooled coffee or espresso into a shallow bowl. Quickly dip four ladyfingers into the coffee, approximately 1 second per side, to prevent them from becoming too soggy. Break into pieces and divide evenly among four small dessert cups or jars.½ cup coffee , 8 ladyfinger biscuits
- Spoon half of the cottage cheese mixture evenly over the ladyfingers. Dip the remaining four ladyfingers into the coffee and divide among the cups. Top with the remaining cottage cheese mixture, spreading evenly.
- Cover and refrigerate for at least 4 hours, or overnight, to allow the flavours to develop and the ladyfingers to soften. Dust each tiramisu cup with unsweetened cocoa powder just before serving.1 tsp cocoa powder
Cooking Tips
- Blend Until Creamy: Blend the cottage cheese thoroughly until completely smooth before adding the other filling ingredients. This helps create a texture similar to traditional tiramisu cream.
- Choose Higher-Protein Dairy: Plain Greek yogurt and cottage cheese contribute protein. For a slightly lighter variation, experiment with replacing some mascarpone with additional thick Greek yogurt, although the texture will be less rich.
- Dip Biscuits Quickly: Dip each ladyfinger into the cooled coffee for approximately one second per side. Over-soaking can make the layers watery and cause the dessert to lose its structure.
- Use Individual Cups: Assemble the tiramisu in four small cups or jars to maintain consistent portions. Each serving contains approximately two ladyfingers and one-quarter of the cream filling.
- Chill Before Serving: Refrigerate for at least four hours, or overnight, to allow the layers to soften and the filling to set. Keep covered and add the cocoa powder just before serving.
Nutrition
Nutrition Facts
Tiramisu Cups | High-Protein Dessert
Serving Size
1 jar
Amount per Serving
Calories
252.4
% Daily Value*
Fat
11.8
g
18
%
Saturated Fat
6.1
g
38
%
Cholesterol
76.7
mg
26
%
Sodium
294
mg
13
%
Potassium
161.1
mg
5
%
Carbohydrates
21.9
g
7
%
Fiber
0.3
g
1
%
Sugar
7.1
g
8
%
Protein
13.4
g
27
%
Vitamin D
0.1
µg
1
%
Calcium
118.5
mg
12
%
Iron
0.9
mg
5
%
Magnesium
14.1
mg
4
%
Zinc
0.7
mg
5
%
Folic Acid
8.8
µg
* Percent Daily Values are based on a 2000 calorie diet.