Caramel Protein Tiramisu with Rice Cake Layers


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

Boston Cream “Pie” Cup

No-Bake Maple Pecan Chia Cheesecakes

Note: This post contains affiliate links. I earn a small commission from any sales generated and that helps me offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
Caramel Protein Tiramisu (with Rice Cakes)
Prep Time
10 mins
Total Time
10 mins
 
Sounds odd, but holy yum – this healthy dessert, post workout snack (or even breakfast in my book), is delicious. The rice cakes soak up espresso and whipped cottage cheese, Greek yogurt and salted caramel protein powder make a creamy filling. No added sugar, gluten-free.
Course: Dessert, Snack
Keyword: cottage cheese, gluten free, high protein, protein powder, rice cake, sugar-free, tiramasu
Servings: 1 serving
Calories: 281 kcal
Ingredients
  • 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
Instructions
  1. In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
  2. With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
  3. 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
  4. 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.
  5. Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
Recipe Notes

281 call, 31g protein per serving.

Pretty in Pink Breakfast Club – Protein-Packed Recipes to Fuel Mornings

As you can see, I’m feeling rosy and all about PINK breakfast today — I must be in the mood for Valentine’s Day! Check out these 10 protein-packed breakfast recipes, you’ll fall in love with the pink food, great nutrition and amazing taste!

Raspberry Beet Overnight Oats

Raspberry Beet Overnight Oats help you lessen stress on busy mornings. Whip up this pretty in pink recipe loaded with nutritious ingredients before you go to bed and wake up to an amazing breakfast. 287 cal, 40g carb (9g fiber), 9g fat, 13g protein

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Raspberry Protein Pancakes with Cheesecake Topping make a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too. Super cute in a mini waffle maker!

Raspberry Cheesecake Protein Spread comes together with just a few simple ingredients and can be kept in the fridge for the week, to spread on toast, bagels or dollop into your oatmeal. Each 2 tablespoon serving has 84 calories and 8g protein.

A pretty in pink dessert that is low carb and packed with protein – and it tastes fabulous too! Recipe is super versatile to accommodate the protein powder of your choice, flavor profile, and a variety of sprinkles on top – You do You! 125 cal each, 8g protein, 5g net carb and 6g fat! A no guilt treat for your gal-pal gathering – or an anytime protein snack.

Sugar-free Strawberry Protein Cupcakes (aka “breakfast cakelettes”) seem like dessert but are balanced enough for a sweet breakfast mosh.  Make in muffin cups or a silicone flower mold. Each serving has125 calories, 8g protein, 6g fat and 5g net carb.  

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

Strawberry Cottage Cheese Protein Waffles are a quick and easy breakfast that featuring my  basic cottage cheese protein waffle recipe, but made “berry” extra with  strawberry protein powder and freeze-dried strawberry slices ground up together and blended in the batter. Each generous-sized serving (3 waffles) has 213 calories, 5g fat, 21g protein and 20g carb

Strawberry Protein “Puppy Chow” is a human treat featuring strawberry protein powder and crushed dehydrated strawberries (plus some other good things) combined with everyone’s favorite gluten-free rice cereal. A fun snack and breakfast on the go. Each serving: 152 calories per serving with 5g protein, 15g net carb.

Strawberry Cheesecake Quinoa-Oat Breakfast Bake

Strawberry Cheesecake Quinoa-Oat Bake, it’s healthy, hearty and makes enough for a crowd – or to freeze for meal prep. Prepared with the dynamic duo of of steel cut oats and quinoa, this easy breakfast recipe provides lots of whole grains to fuel the day. Each serving has less than 200 calories, 8 grams of protein and just 7 grams of fat. 

Protein Pink Drink is my take a popular coffee-house drink. The “pink” comes from tea – try hibiscus tea or pomegranate tea. Just 60 calories per serving and only 1.4 net carb – but 7g protein to help you meet your goals.

Watermelon Beet Smoothie for Workout Recovery

Watermelon Raspberry Beet Post-Workout Smoothie is really smart and refreshing way refuel your morning workout.  Per serving: 283 calories, 6g fat, 40g carb, and 17g protein

Hot Spiced Watermelon Lemonade with collagen

Hot Spiced Watermelon Lemonade with Collagen:  In cooler weather, I can be chilled to the bone – especially once I stop running. This hot drink is a watermelon workout recovery treat that warms me up, provides all the benefits of watermelon but also with some collagen for joint and muscle management (and protein boost), plus turmeric for anti-inflammatory relief.

Put pink power into your breakfast or post-workout refuel with these amazing delicious, nutritious and easy protein recipes that feature "pink" ingredients like strawberries, raspberries watermelon , hibiscus-- even beets!
Pin this for reference later!

Also, to keep you in a PINK mood, learn How the Color Pink Impacts Your Workout and Fitness Mood.

Raspberry Protein Pancakes with Easy Cheesecake Topping

Sundays are for rest, recharging, and really yummy things. Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Very simple to make these protein pancakes with raspberries, just mash up the fresh berries into a jam-like consistency and then mix in coconut milk, coconut flour, protein powder* and a pinch of baking soda. Then batter up a non-stick skillet (I used this skillet, it’s inexpensive & effective) and get to flipping and stacking! This protein pancake recipe is ready in a snap – only 4 pancakes to make (two pancakes for each serving, or eat them all for a really big appetite).

Use the protein power variety of your choices, like whey, plant-based or casein, etc. IF the batter starts to seem too thick (which can, based on the powder), then just mix in a splash more of milk. I used Clean Lean Protein from Nuzest in Smooth Vanilla. A cake batter or even chocolate protein powder would be yummy to.

*Nutrition can vary some based on the protein powder you choose. Try Nuzest, a plant-based protein powder, and save 15% with my discount code FITFORK-15

The crown on top of these raspberry pancakes is the Cheesecake Topping – it is simple softened low-fat cream cheese mixed together with a few more raspberries and sugar-free mini chocolate chips.  Dollop it on top of your warm pancakes and it will begin to melt – just smear it around for the most delicious pancake topping (no syrup or butter required)!

This raspberry protein pancakes recipes makes two servings – if you don’t polish them all off, keep covered in the fridge for up to 3 days, microwaving for 15-20 seconds to reheat. They can also be frozen (without the topping).

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.
5 from 5 votes
Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.
Raspberry Protein Pancakes with Easy Cheesecake Topping
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Indulge in a healthy, protein-packed stack of berry-studded pancakes featuring a cheesecake like topping to smear around on top, instead of syrup and butter. Only 243 calories per serving, 19g protein — plus lower carb and gluten free.

Course: Breakfast, brunch
Keyword: cheesecake, pancakes, protein powder, raspberry
Servings: 2 servings
Calories: 243 kcal
Ingredients
  • 2/3 cup fresh raspberries divided
  • 1 egg
  • 1/2 cup unsweetened coconut milk from carton splash more, if batter too thick
  • 1/3 cup vanilla protein powder your choice of variety
  • 3 tbsp coconut flour
  • 1/4 tsp baking soda
  • 2 Tbsp low-fat cream cheese softened
  • 2 tsp sugar free chocolate chips
Instructions
  1. Add ½ cup raspberries into bowl (Reserving remainder for the topping). Use a fork to smash them up into a jam-like consistency.
  2. Stir in egg and coconut milk into raspberries, whisking together with a fork until combined.
  3. Next, mix in coconut flour, protein powder, and baking soda until combined.
  4. Heat non-stick skillet over medium heat.
  5. Pour 1/3 cup batter in center of skillet. Cook for 3 minutes or until mostly set and no longer runny. Slide spatula underneath and flip
Recipe Notes

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost. 

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

Save 15% at Nuzest with code FITFORK

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
5 from 5 votes
Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
Pumpkin Protein Snickerdoodle Cookies
Prep Time
10 mins
Cook Time
12 mins
cooling
10 mins
Total Time
32 mins
 

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack
Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24 cookies
Calories: 67 kcal
Ingredients
For Cookies:
  • 1/2 cup butter, softened
  • 2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
  • 1 tbsp molasses
  • ½ cup unsweetened pumpkin from can
  • 1 teaspoon vanilla extract
  • ½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
  • 1/2 teaspoon cream of tartar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • ½ tablespoon pumpkin pie spice
  • 1 cup all-purpose flour gluten-free baking flour
For rolling:
  • 1/4 cup granulated sweeter the same type used for your dough
  • 1/2 teaspoon ground cinnamon
Instructions
  1. Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
  2. Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
  3. When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
  4. With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
  5. Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes

Homemade Banana Bread Protein Granola

If you always loved grandma’s banana bread, you’ll love this homemade granola recipe that tastes like a hug from her oven. My Banana Bread Protein Granola is a great way to start the day or kick back with as a wholesome snack – or to use as an topping for yogurt parfaits, baked fruit desserts or smoothie bowls.

Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving.

Banana Bread Granola with Protein Powder is is easy to make, economical, and features lots of wholesome ingredients including oats, protein powder + nuts, seeds and oats. Offering almost 14g protein per serving, lots of whole grain energy, and dietary fiber – it’s definitely a winner!

Ingredients for Banana Bread PRotein Granola from thefitfork.com - Oatsome oats help boost the protein and fiber.

Whip up the batter that starts with a mixture of protein powder whisked into water, egg white and melted butter. That’s used to coat the oats, nuts and seeds before baking in the oven. While baking, this homemade banana granola recipe fills the house with a delicious, comforting aroma that tastes as yummy as it smells. After cooling and breaking into clusters, this banana protein granola has a crunchy texture with the larger pieces remaining slightly soft int the center – it’s delightful!

Note: I like to  Protein Oats (thick cut rolled oats) from Oatsome– the only ingredient is oats, but thanks to the way they are cut thicker, you get 40% more protein than traditional oats  — plus14% DV for dietary fiber.  

Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving. Get more recipes at thefitfork.com

Tips for Making Banana Bread Protein Granola

Oats: While I used thicker-cut rolled oats, traditional rolled oats (aka: old-fashioned oats) will work just the same. Just do NOT substitute instant oats or steel-cut oats, the texture will be off with both those.

Protein Powder: I use a cake batter whey protein for this recipe. I like the cake batter flavor because it lends a buttery vanilla vibe that reminds me of all sorts of nostalgic homemade baked goods. A vanilla protein powder would work well also – and you can even add a ½ teaspoon of cake batter extract (optional).

Nuts: I’ve used chopped pecans in this banana bread granola, because traditionally that’s an ingredient that my grandmother used in her banana bread loaves (and, as a kid living in the South, I was often assigned to gather the pecans falling of the trees). But, you can swap for almond slivers or another nut – or a combination of nuts — if you prefer.

Extra Mix-Ins: I’ve left this banana pecan granola recipe pretty simple, but if you’d like to add some extra mix-ins (up to 1/4 to ½ cup total), please do! Extra seeds, nuts and shredded coconut can be added to the mixture before baking, BUT mix in items like dried fruit, chocolate chips and such AFTER the granola has baked and cooled to room temperature.

Baking Gear: I suggest baking the banana granola on a rimmed baking sheet (so nothing slides off!) that has been lined with a silicon baking sheet or parchment paper to prevent sticking (I personally love the convenience of the this pre-cut sheet pan parchment paper).

Storage: Store prepared and cooled granola at room temperature in an air-tight container (like a large, hinged canning glass jar) or zip-top plastic bag. Because this granola has a crunch outside but slightly soft center in cluster pieces, it won’t last as long as those super dry granolas from the store. Use up within the week (that’s not hard to do!) or transfer to the freezer for use later.

Note: This post contains affiliate links. I may earn a small commission from any sales generated. Those proceeds are used to offset operating expenses for The Fit Fork. Thank you!

Jennifer Fisher, thefitfork.com -- banana bread protein granola, an easy homemade snack or breakfast with 13g protein.
5 from 5 votes
Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving. Visit thefitfork.com for more recipes to fuel your active lifestyle
Banana Bread Protein Granola
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Banana Bread Protein Granola is an easy homemade breakfastor snack you can make in about 30 minutes. It's much more economical than storebought and you have control over the ingredients — I've used a protein powderto give this healthy treat 13g protein per serving.

Course: Breakfast, Snack
Keyword: banana, banana bread, granola, protein powder
Servings: 6 servings
Ingredients
  • ¼ cup water
  • ½ cup birthday cake cake batter or vanilla flavored protein powder
  • 1 egg white or 2 tbsp from a carton
  • ¼ cup butter melted
  • ½ large ripe banana mashed
  • ¼ cup stevia baking blend or similar 1:1 measure equivalent sweetener
  • 2 tbs chia seeds
  • 2 tsp ground cinnamon
  • ¼ tsp salt
  • 2.5 cups old fashioned rolled oats like Oatsome thick-cut rolled protein oats
  • ½ cup chopped pecans
  • Optional Mix ins See Note
Instructions
  1. Preheat oven to 325F.

  2. Whisk together water and protein powder in mixing bowl.
  3. Whisk in egg white, then melted butter.
  4. Add ripe banana and mash in well to mixture with fork or spatula.
  5. Stir in sweetener, chia seeds, ground cinnamon and salt until well combined. Finally, stir in oats and pecans and stir until evenly coated.
  6. Pour out onto rimmed baking sheet (lined with silicone baking sheet or parchment paper) and pat down into an even layer, about 1/3 to ½” thick.
  7. Bake for 24 to 26 minutes, using spatula to gently flip hallway through – keeping large clumps intact.

  8. Remove from oven when turning deep golden brown, let cook on sheet for at least 10 minutes before breaking up into desired-size clusters.
Recipe Notes

Optional Mix Ins: May mix in another ¼ to ½ cup nuts, seeds or shredded coconut into wet batter before baking. Or you can add a similar amount of dried fruit or chocolate chips after the granola has baked and cooled to room temperature.