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.
- Suitable for diets:
- High-Protein
- Vegetarian
Servings:
Why Diabetes Friendly?
- Protein-Rich Filling: Cottage cheese and plain Greek yogurt provide protein, which can help make this dessert more satisfying and balance its carbohydrate-containing ingredients.
- Moderate Added Sweetener: The recipe uses 1½–2 tablespoons of maple syrup across four servings, equivalent to approximately 1⅛–1½ teaspoons per serving. This allows sweetness without requiring large quantities of syrup.
- Individual Portion Control: Dividing the dessert into four individual cups helps establish consistent serving sizes and makes it easier to plan dessert portions.
- Lower-Fat Dairy Choices: Using 2% cottage cheese and 0% Greek yogurt provides protein while reducing some saturated fat compared with using only full-fat mascarpone or whipped cream.
- Unsweetened Coffee Flavour: Strong brewed coffee or espresso provides rich flavour without added sugar, helping balance the sweetness of the ladyfingers and maple syrup.
- Unsweetened Cocoa Topping: A light dusting of unsweetened cocoa powder adds chocolate flavour without the added sugar found in sweetened cocoa mixes.
- Balanced Dessert Ingredients: Combining protein-containing dairy with carbohydrate-containing ladyfingers may make this dessert more satisfying than a dessert made primarily from refined carbohydrates. However, it still contains added sugar and refined starch.
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Equipment
- 1 Blender (or food processor)
- 1 Mixing bowl
- 4 Small dessert cups (or jars)
Ingredients
Cream Filling
- cottage cheese (2% ) 1½ cups
- Greek yogurt (plain) ¼ cup
- maple syrup 1½ tbsp
- vanilla extract 1 tsp
- mascarpone cheese (softened) ¼ cup
Coffee Layers
- coffee (or espresso, cooled) ½ cup
- ladyfinger biscuits 8
- cocoa powder (unsweetened, for dusting) 1 tsp
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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.
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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
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FAQ
- Is this cottage cheese tiramisu suitable for people with diabetes?
It can be enjoyed as part of a diabetes-conscious eating plan when portions and carbohydrate intake are considered. Cottage cheese and Greek yogurt provide protein, but the ladyfingers and maple syrup contribute carbohydrates and added sugar. - Can I make this tiramisu without maple syrup?
Yes. You can reduce the maple syrup or experiment with a suitable sugar substitute to lower added sugar. The flavour and texture may change slightly depending on the sweetener. - Can I replace the mascarpone with Greek yogurt?
Yes. Thick, plain Greek yogurt can replace some or all of the mascarpone for a lighter filling with potentially more protein and less saturated fat, depending on the yogurt used. The result will be tangier and less rich than traditional tiramisu. - Can I make this tiramisu ahead of time?
Yes. The recipe requires at least four hours of chilling and can be prepared the day before serving. Keep the cups covered in the refrigerator and dust with cocoa powder just before serving. - How can I make this dessert lower in carbohydrates? Choose lower-carbohydrate biscuits if available, reduce or replace the maple syrup, and check the carbohydrate content of the dairy products. Keep the individual serving portions consistent.
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Nutrition
Per serving
Calories: 252.4kcal
Carbohydrates: 21.9g
Fiber: 0.3g
Sugar: 7.1g
Fat: 11.8g
Saturated Fat: 6.1g
Trans Fat:
Protein: 13.4g
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.
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