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Protein Tiramisu Cups Recipe

Protein Tiramisu Cups Recipe
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★★★★★

5.1 from 12 reviews

Protein Tiramisu Cups are a healthy, high-protein twist on the classic Italian dessert, combining rich espresso-soaked cake layers with creamy vanilla protein pastry cream. These cups are perfect for those seeking a delicious treat that supports muscle recovery and clean eating.

Ingredients

Scale

Cake Ingredients

  • 3 tbsp Dutch cocoa powder
  • 1 scoop (31 g) Cellucor Whipped Vanilla whey protein (or cinnamon flavor)
  • 1/4 cup almond flour
  • 3 tbsp coconut flour
  • 2 tbsp coconut sugar
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 cup unsweetened applesauce
  • 1/4 cup full fat coconut milk
  • 1 whole egg
  • 1 egg white
  • 1/2 tsp vanilla extract

Pastry Cream Ingredients

  • 1 cup light coconut milk
  • 5.3 oz Dannon Light and Fit Vanilla Greek Yogurt
  • 1 scoop (34 g) Cellucor Vanilla Casein protein powder

Assembly Ingredients

  • 1/3 cup espresso or strong brewed coffee
  • 2 oz dark rum (or Kahlua as a milder alternative)
  • Dutch cocoa powder for dusting

Instructions

  1. Prepare the Oven and Baking Sheet: Preheat your oven to 350°F (175°C). Line a 9×9-inch baking sheet with parchment paper and set it aside to prevent the cake from sticking.
  2. Mix Cake Batter: Combine all dry cake ingredients — Dutch cocoa, whey protein powder, almond flour, coconut flour, coconut sugar, baking powder, and baking soda — in a bowl. Add the wet ingredients: applesauce, full fat coconut milk, whole egg, egg white, and vanilla extract. Mix until everything is well combined into a smooth batter.
  3. Bake Cake Layer: Pour the batter into the prepared baking sheet and spread evenly. Bake for 12-15 minutes, or until a toothpick inserted into the center comes out clean. Remove from oven and transfer the cake to a wire rack to cool completely. For firmer cake, let it dry out overnight before the next step.
  4. Prepare Pastry Cream: Using a hand mixer or immersion blender, blend the light coconut milk, Greek yogurt, and vanilla casein protein powder until smooth and creamy. Set this mixture aside for assembly.
  5. Cut Cake Circles: Turn your serving cups upside down on the cooled cake and press gently to make an imprint. Use a sharp knife to follow the indent and cut out 6 cake rounds matching your cups’ diameter. You may get fewer perfect circles, so reserve scraps for assembling the last cup.
  6. Layer Pastry Cream: Place about 1 tablespoon of pastry cream into the bottom of each serving cup, spreading it to cover evenly.
  7. Soak and Assemble Cake Layers: Mix espresso and dark rum in a small bowl. Quickly dip each cake round into this mixture just enough to soak, then place it on top of the pastry cream layer in the cups. Add another layer of pastry cream on top. Repeat so each cup contains two cake layers and three pastry cream layers.
  8. Chill and Serve: For best results, refrigerate the assembled tiramisu cups overnight to allow flavors to meld. Before serving, dust the tops with Dutch cocoa powder for a classic finish.

Notes

  • Using Kahlua instead of dark rum makes a milder flavor suitable for those who prefer less intense alcohol notes.
  • Letting the cake dry overnight can help prevent it from becoming too soggy when soaked in rum and espresso.
  • The dessert can be prepared a day ahead, allowing flavors to develop and texture to improve.
  • For a lower sugar version, reduce coconut sugar or use a sugar substitute compatible with baking.
  • Ensure the espresso is strong to give the tiramisu its characteristic coffee flavor.

Nutrition

Keywords: protein tiramisu, healthy tiramisu, protein dessert, low sugar tiramisu, high protein dessert, keto friendly dessert, keto tiramisu, low sugar dessert

Find it online: https://flavorsbymaya.com/protein-tiramisu-cups-recipe/