Healthy No Bake High Protein Tiramisu
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Creamy, coffee-soaked, and shockingly indulgent, this healthy high protein tiramisu delivers classic flavor with a light texture and zero baking required.
I absolutely adore traditional tiramasu, but unfortunately my macros won’t allow it.
This is where this high protein alternative comes in, a clean indulgent dessert which is not a compromise on flavour.
This dessert looks just as good as it tastes. Clean layers. Soft coffee-dipped ladyfingers. A thick, spoonable cream that sets up beautifully in the fridge and slices like a dream when chilled overnight.
Why You Will Love This Recipe
- It is a true no-bake dessert with minimal prep
- High protein without tasting chalky or artificial
- Light, creamy texture that sets overnight
- Balanced sweetness that does not overpower the coffee
- Perfect for meal prep and portion control
- Easy to customize for lower carbs or different protein powders
- Feels indulgent while staying macro-friendly
This healthy high protein tiramisu is naturally high in protein, low in fat, and easy to adjust for lower carbs depending on your ladyfinger choice.
While it is not strict keto due to the ladyfingers, it works well for low-carb lifestyles when portions are controlled.
Each serving delivers solid protein, moderate carbs, and very low fat, making it ideal for make-ahead desserts.
It stores well in the fridge, travels easily, and actually tastes better the next day once the layers fully set.
Ingredients You Need
Coffee (2 shots, cooled)
Strong brewed coffee gives this dessert its classic tiramisu flavor. Lungo works well because it is slightly milder. Espresso is fine, but avoid sweetened coffee drinks.
Skyr or Low-Fat Greek Yogurt (300g)
This is the protein base. Skyr gives the thickest texture with minimal tang. Low-fat Greek yogurt also works, but avoid non-fat regular yogurt as it will be too loose.
Light Cream Cheese (20g)
This adds structure and richness without adding much fat. Full-fat cream cheese will make the dessert heavier and increase calories.
Vanilla Whey Protein Powder (40g)
Use a whey protein that dissolves smoothly. Avoid plant-based protein here, as it will change the texture and can make the cream gritty.
Ladyfingers (12, no sugar coating)
Classic tiramisu texture comes from ladyfingers. Choose plain, unsweetened ones if possible. Sugar-coated versions will spike carbs and sweetness.
Sweetener or Vanilla Flavoring
Adjust to taste. Liquid sweeteners blend best. Flavored drops work well but start small to avoid overpowering the coffee notes.
Cocoa Powder (3g)
Use unsweetened cocoa powder for dusting. Sweetened cocoa will throw off the balance.
Step-by-Step Directions
Brew two shots of strong coffee and allow them to cool completely. Hot coffee will melt the cream layer and ruin the texture.
In a mixing bowl, combine the yogurt, light cream cheese, vanilla whey protein powder, and sweetener. Mix until smooth, thick, and fully blended with no dry pockets.
Quickly dip each ladyfinger into the cooled coffee for one to two seconds only. Do not soak. They should be moist but not soggy.
Arrange half of the dipped ladyfingers in an even layer in a glass dish or serving cups.
Spread half of the yogurt mixture evenly over the ladyfingers, smoothing the top.
Repeat with the remaining ladyfingers and yogurt mixture.
Dust the top generously with cocoa powder.
Cover and refrigerate overnight to allow the layers to set fully.
Tips for Success
Do not over-soak the ladyfingers. I made this mistake during early testing and ended up with a watery base that never set properly. One to two seconds is enough.
Use a thick yogurt. If your yogurt is loose, strain it first or your cream layer will not hold.
Always let the coffee cool. Warm coffee melts the cream and ruins the layers.
Taste the cream before layering. Protein powders vary in sweetness, so adjust before assembling.
Chill overnight. This dessert needs time to firm up. It will taste better and slice cleaner the next day.
Frequently Asked Questions
Is this healthy high protein tiramisu keto?
This recipe is low fat and high protein but not strict keto due to the ladyfingers. You can reduce carbs by using low-carb sponge alternatives.
Net carbs will vary depending on the ladyfingers used. On average, expect moderate net carbs per serving with high protein content.
Can I make this ahead of time?
How many net carbs are in one serving?
Yes. This dessert is ideal for make-ahead prep and actually improves after chilling overnight.
How long does it last in the fridge?
Store covered in the refrigerator for up to three days. Freezing is not recommended as the yogurt texture changes when thawed.
High Protein Tiramisu (No Bake)
Ingredients
Method
- Brew coffee and let cool completely.
- Mix yogurt, cream cheese, protein powder, and sweetener until smooth.
- Dip ladyfingers briefly into coffee.
- Layer half the ladyfingers in a dish.
- Spread half the cream mixture over the top.
- Repeat layers and dust with cocoa powder.
- Cover and refrigerate overnight.
Notes
- Do not soak ladyfingers longer than two seconds.
- Use whey protein for best texture.
- Chill overnight for clean slices and best flavor.
Nutrition (Per Serving)
Â- Calories: 204
- Carbohydrates: 27g
- Fiber: 1g
- Protein: 18g
- Fat: 2g
- Net Carbs: 26g
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