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High Protein Low Carb Tiramisu Cups - A Lighter Take on a Classic Dessert

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Cream Layer
  • 1 cup plain 2% Greek yogurt
  • 1 cup low-fat cottage cheese (small curd), blended smooth
  • 1 scoop (25–30 g) vanilla or unflavored whey or casein protein powder
  • 3 tablespoons powdered allulose or erythritol (adjust to taste)
  • 1 teaspoon vanilla extract
  • Pinch of fine sea salt
  • Coffee Layer
  • 3/4 cup strong brewed espresso or very strong coffee, cooled
  • 1 tablespoon dark rum, brandy, or coffee liqueur (optional)
  • 1 teaspoon powdered sweetener (optional, to mellow bitterness)
  • “Cookie” Layer
  • 8–10 low-carb ladyfingers or vanilla protein cookies, broken into bite-size pieces
  • Alternatively: 1 1/2 cups almond flour sponge cubes or low-carb shortbread, crumbled
  • Finish
  • Unsweetened cocoa powder, for dusting
  • Dark chocolate shavings, 85% or higher (optional)

Method
 

  1. Blend the cream base: In a blender or food processor, combine Greek yogurt, blended cottage cheese, protein powder, sweetener, vanilla, and salt. Blend until silky and thick. Taste and adjust sweetness.
  2. Chill the cream: Transfer to a bowl and refrigerate for at least 10 minutes. This lets the protein powder hydrate and the mixture firm up slightly.
  3. Mix the coffee soak: In a shallow dish, stir together cooled espresso, optional liqueur, and sweetener if using. Keep it cold to prevent over-soaking.
  4. Prep the cups: Set out 6 small glass cups, ramekins, or jars (6–8 ounces each). Have your cookie pieces ready.
  5. Dip lightly: Briefly dip each cookie piece in the coffee mixture for 1–2 seconds. You want it lightly moistened, not soggy.
  6. Layer one: Add a spoonful of cream to the bottom of each cup. Top with a layer of dipped cookie pieces. Add another layer of cream to cover.
  7. Repeat: Add a second layer of dipped cookies and finish with a generous final layer of cream. Smooth the tops with the back of a spoon.
  8. Dust and chill: Sift cocoa powder over the top of each cup. Add chocolate shavings if you like. Cover and refrigerate for at least 2 hours, ideally 4–6, to set flavors.
  9. Serve: Enjoy cold. The texture should be creamy, spoonable, and slightly firm, with just a hint of coffee-soaked bite from the cookies.