Craving tiramisu but want something healthier? These protein tiramisu cups pack all the classic flavors into individual portions with way more protein and fewer calories than traditional recipes.
Table of contents
- More Protein Desserts ideas
- What Makes These Tiramisu Cups Special
- Ingredients for Protein Tiramisu Cups
- How to Make High Protein Tiramisu
- Tips for Perfect Tiramisu Cups
- Tiramisu Cups Recipe Variations
- What Are the Macros for Tiramisu Cups?
- Does Tiramisu Have a Lot of Protein?
- Why Is Tiramisu So High in Calories?
- Is It Okay to Eat Tiramisu Every Day?
- Storage and Make-Ahead Tips
- Final Thoughts on Protein Tiramisu Cups
More Protein Desserts ideas
What Makes These Tiramisu Cups Special
Unlike regular tiramisu that’s loaded with sugar and heavy cream, these mini tiramisu cups use protein powder and Greek yogurt to boost the protein content. You get that rich coffee flavor and creamy texture but with better macros.
Each tiramisu cup delivers around 15g protein compared to just 5g in regular versions. Plus they’re portion controlled so you won’t overeat.
Ingredients for Protein Tiramisu Cups
For the coffee layer:
- 1 cup strong espresso or coffee, cooled
- 2 tbsp coffee liqueur (optional)
- 1 packet stevia or monk fruit sweetener
For the protein cream:
- 1 cup Greek yogurt (plain, 0% fat)
- 2 scoops vanilla protein powder
- 8oz light cream cheese, softened
- 3 tbsp powdered erythritol or stevia
- 1 tsp vanilla extract
For assembly:
- 24 ladyfinger cookies
- Unsweetened cocoa powder for dusting
- Dark chocolate shavings (optional)
How to Make High Protein Tiramisu
Step 1: Prep the coffee mixture Mix cooled coffee with liqueur and sweetener in a shallow bowl. Set aside.
Step 2: Make protein cream Beat cream cheese until smooth. Add Greek yogurt, protein powder, sweetener and vanilla. Mix until no lumps remain. The mixture should be thick and creamy.
Step 3: Assemble individual tiramisu cups Quickly dip each ladyfinger in coffee mixture – don’t let them get too soggy. Break cookies to fit your cups if needed.
Layer in small glasses or cups:
- 2-3 dipped ladyfingers at bottom
- 2-3 tbsp protein cream mixture
- Repeat layers
- Top with cocoa powder
Step 4: Chill Refrigerate miniature tiramisu for at least 4 hours or overnight. This helps flavors meld and texture set properly.
Tips for Perfect Tiramisu Cups
- Don’t oversoak the ladyfingers or they’ll fall apart
- Let cream cheese come to room temp so it mixes easier
- Use a fine mesh strainer to dust cocoa evenly
- Make these the day before serving for best texture
- Store covered in fridge up to 3 days
Tiramisu Cups Recipe Variations
Chocolate protein version: Use chocolate protein powder instead of vanilla. Add 1 tbsp unsweetened cocoa to the cream mixture.
Dairy-free option: Swap Greek yogurt for coconut yogurt and use vegan cream cheese.
Extra coffee kick: Add 1 tsp instant espresso powder to the cream mixture.
Costco tiramisu cups hack: If you’re short on time, buy Costco tiramisu cups and add a scoop of protein powder to plain Greek yogurt as a high-protein topping.
What Are the Macros for Tiramisu Cups?
Each protein tiramisu cup contains approximately:
- Calories: 180
- Protein: 15g
- Carbs: 18g
- Fat: 6g
- Fiber: 1g
Compare this to regular tiramisu at 300+ calories and only 5g protein per serving.
Does Tiramisu Have a Lot of Protein?
Traditional tiramisu doesn’t have much protein – usually just 4-6g per serving from the mascarpone and eggs. But these protein tiramisu cups triple that amount by using Greek yogurt and protein powder.
The protein comes from:
- Greek yogurt: 10g per 1/2 cup
- Protein powder: 20-25g per scoop
- Cream cheese: 2g per oz
Why Is Tiramisu So High in Calories?
Regular tiramisu is calorie-dense because of:
- Heavy cream and mascarpone cheese (high fat)
- Sugar in multiple components
- Egg yolks in traditional recipes
- Alcohol content
- Large portion sizes
These mini tiramisu portions control calories while keeping the taste you love.
Is It Okay to Eat Tiramisu Every Day?
Traditional tiramisu every day isn’t great due to high sugar and calories. But these protein versions are much more balanced.
With 15g protein and only 180 calories, you could reasonably have one as a post-workout snack or healthy dessert. The protein helps with muscle recovery and keeps you fuller longer.
Just watch your overall daily calories and make sure you’re getting nutrients from whole foods too.
Storage and Make-Ahead Tips
These cup tiramisu desserts actually taste better after sitting overnight. The flavors develop and the texture becomes perfect.
Store in fridge covered with plastic wrap. They’ll keep 3-4 days but are best within 2 days.
You can prep the components separately and assemble day-of if needed. Just keep the coffee mixture and cream separate until ready to layer.
Final Thoughts on Protein Tiramisu Cups
These individual tiramisu cups prove you don’t have to give up dessert to eat healthy. With smart ingredient swaps, you get a treat that actually supports your fitness goals.
The coffee flavor satisfies cravings while the protein keeps you full. Perfect for meal prep or when you want something special that won’t derail your diet.
Try making a batch this weekend – your taste buds and your macros will thank you.
High Protein Tiramisu Cups
Equipment
- mixing bowls
- Hand mixer or stand mixer
- Small dessert cups or glasses
- Fine mesh strainer
Ingredients
For the coffee layer:
- 1 cup strong espresso or coffee cooled
- 2 tbsp coffee liqueur optional
- 1 packet stevia or monk fruit sweetener
For the protein cream:
- 1 cup plain Greek yogurt 0% fat
- 2 scoops vanilla protein powder
- 8 oz light cream cheese softened
- 3 tbsp powdered erythritol or stevia
- 1 tsp vanilla extract
For assembly:
- 24 ladyfinger cookies
- Unsweetened cocoa powder for dusting
- Dark chocolate shavings optional
Instructions
Prepare Coffee Mixture
- In a shallow bowl, mix the cooled espresso or coffee with coffee liqueur and sweetener. Set aside.
Make Protein Cream
- In a bowl, beat the cream cheese until smooth. Add Greek yogurt, protein powder, powdered sweetener, and vanilla extract. Mix until thick and creamy.
Assemble the Cups
- Quickly dip ladyfingers in the coffee mixture (do not oversoak). Break them as needed to fit your serving cups.
- In each cup, layer 2–3 dipped ladyfingers followed by 2–3 tablespoons of the protein cream. Repeat layers once more.
Top and Chill
- Dust the tops with cocoa powder using a mesh strainer. Add optional dark chocolate shavings.
- Cover and refrigerate for at least 4 hours or overnight for best results.
