You’ll love this guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! By swapping out traditional ingredients for healthier options — like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers – you get a protein dessert that not only satisfies your sweet tooth but also fuels your body with nourishing goodness.
Whether you’re aiming to boost your protein intake (this protein tiramisu has 285 call and 31g protein!) or simply seeking a lighter, sugar-free snack option, this Tiramisu makeover recipe is sure to delight your taste buds without compromising on taste or a sense of treating yourself.
INGREDIENTS & TIPS
Rice cakes: Use your favorite plain rice cakes, salted or unsalted in the mini size. There are flavored rice cakes out there like caramel and chocolate . . . which would work – but would add sugar to the recipe (so I avoided them).
Cottage Cheese & Greek Yogurt: For a lower fat and low-calorie tiramisu that is packed with protein, this recipe relies on 2% cottage cheese blended no fat Greek yogurt to maintain a creamy texture. When whipping your cottage cheese in the blender in preparation for this cottage cheese dessert, do not drain it beforehand. The liquid, watery stuff you see is actually the whey protein – which is important for the nutrition and also to assist in blending!!
Coffee: Rice cakes are soaked in coffee, one by one, before layering into the tiramisu. You have lots of coffee choices and you only need about ¼ cup– regular brewed coffee, instant coffee, espresso (if you like a stronger taste), instant espresso (what I used), and even a canned coffee drink would work.
Protein Powder: Adding just a bit of protein powder (only 2 tbsp) boosts the protein count and helps sweeten without sugar. To make this a caramel tiramisu, I used a plant-based Caramel Protein from Nuzest (save 15% with code: FITFORK). You can also use a coffee or vanilla protein powder and the protein format of your preference – like whey or plant or whatever!
Cocoa powder: Unsweetened cocoa powder is dusted on top with a sifter in that famous old-world style. This little flourish adds deep chocolate notes and will make your cottage cheese dessert taste and look like a tiramisu! Because it was such a small amount of cocoa powder, I used a little mesh tea strainer as my sifter – genius, I thought!
Cup / Bowl Size: Choosing the right cup or bowl is a little tricky if you want a “perfect” presentation and see the layers– the bowl opening at the widest part has to accommodate the width of a rice cake (usually and 3 ¾” to 4”) – if the bottom is a little narrower, that’s fine as the soaked rice cake can be flattened smooth with a spoon. I used a 10-oz glass bowl filled up to the very tippy top (a 10-ounce custard cup or 10-oz ramekin would work great) Most 10-12 oz bowls, mugs or cups will work if you are not particular about perfect layers.
Scaling Up: This is a recipe for one, specifically measured to create one delicious single-serve tiramisu. That being said, it’s an easy recipe to scale up this tiramisu for one – simply multiply the ingredient portions by the number of servings desired to be make. I think it could also be made larger in an 8×8 or 9×13 dish, but I haven’t tried that yet!
If you love Caramel Protein Tiramisu, you’ll also love some of my other protein desserts featuring cottage cheese:
High Protein Banana Pudding with Cottage Cheese
No-Bake Beet Protein Cheesecakes with Sugar-Free Hard Chocolate Topping
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- ¼ cup brewed, instant or canned coffee or espresso
- 2 unsalted or lightly salted rice cakes approx. 4” diameter size
- ½ cup 2% cottage cheese blended
- ¼ cup fat-free Greek yogurt
- 2 tablespoons Caramel Protein Powder coffee or vanilla protein works too
- 5-10 drops liquid stevia or monk fruit if desired
- 1 tsp unsweetened cocoa powder
- 1 tsp sugar free mini chocolate chips
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In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
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With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
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In another bowl, stir together whipped (blended) cottage cheese, Greek yogurt, protein powder, and stevia (if desired). Spoon half this mixture over soaked rice cake in bowl
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Soak the second rice cake in remaining coffee, flipping, until all absorbed. Place in bowl over creamy later and then top with remaining creamy filling.
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Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
281 call, 31g protein per serving.
My daughter loves tiramisu, but is trying to eat more healthy. This was a great way for her to satisfy her sweet tooth!
I used vanilla protein for my tiramisu and I really love how the dish turned out. So delicious! I’m excited to experiment with other flavors!
Ah, this tiramisu has my heart! I love caramel flavor. Cannot wait to try this soon.
Going for the lightly salted rice cake was the best! It tasted like salted caramel which I love. Definitely making this tiramisu again!
Been craving sweets these past few days but I just can’t have anything because of my diet. But your tiramisu recipe was such a lifesaver and I’m super happy that I found this! Healthier, helps with my protein intake and the best part of all — absolutely delicious!