High-Protein Tiramisu Recipe: Creamy Low-Sugar Dessert

Delicious, melt-in-your-mouth protein tiramisu is a lighter take on the classic dessert that still feels indulgent. By using blended cottage cheese or farmer cheese in place of mascarpone, plus strong espresso and properly soaked ladyfingers, this version offers more protein and a satisfying texture without sacrificing flavor. It’s perfect for a healthier treat that still lets you go back for seconds.

Ingredient Notes

All other ingredients and exact measurements are in the recipe card below.

• Farmer cheese or blended cottage cheese. A high-protein substitute for mascarpone. Farmer cheese tends to have less fat and salt and can be found near cottage cheese.
• Granulated sugar. Adds a touch of sweetness and helps stabilize the filling as it chills.
• Vanilla extract. For a warm, familiar flavor in the cream.
• Milk. A small amount of heavy cream or 2% milk lightens the texture of the filling.
• Ladyfingers. Dry, egg-based sponge cookies that soak up the coffee mixture while retaining structure, creating the dessert’s layers.
• Espresso. Strong coffee is essential to balance the sweetness and richness; instant espresso powder works well.
• Cocoa powder. Unsweetened cocoa dusted on top adds a final bitter note and classic finish.
• Rum. Optional — a splash in the coffee soak or cream gives traditional tiramisu notes.

Steps To Make Protein Tiramisu

Follow these simple steps to assemble the tiramisu. The full ingredient list and detailed instructions are available in the printable recipe card below.

• Step One — Prepare the coffee base. Combine 1.5 cups of strong brewed instant espresso with 2 tablespoons rum if using in a flat container. Let it cool completely; hot coffee will break down the ladyfingers too quickly.
• Step Two — Make the cream filling. In a food processor, blend 16 oz farmer cheese or cottage cheese with ½ cup granulated sugar, 2 tablespoons milk and 1 teaspoon vanilla until smooth and creamy.
• Step Three — Dip the ladyfingers. Quickly dip each ladyfinger into the cooled coffee for less than a second per side. The cookies should be moistened but not soggy or dripping.
• Step Four — Assemble. Arrange a single layer of dipped ladyfingers in an 8×8 or 9×9 inch baking dish. Lightly dust with cocoa powder, then spread half the cream over the cookies. Repeat with a second layer of dipped ladyfingers and the remaining cream, smoothing the top with a spatula.
• Step Five — Chill and finish. Cover tightly with plastic wrap and refrigerate at least 3 hours; 24 hours yields the best texture and flavor. Just before serving, dust the top with a thick, even layer of unsweetened cocoa using a fine-mesh sieve. Slice and serve.

5 from 2 votes

Protein Tiramisu

By Bailey Rhatigan

A lighter tiramisu that still melts in your mouth, made with blended cottage cheese, espresso and soaked ladyfingers for a satisfying, higher-protein dessert.

Prep: 20 mins

Refrigeration: 4 hrs

Total: 4 hrs 20 mins

Servings: 6

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Equipment

• 8×8 baking dish or similar in size

Ingredients

• 16 oz farmer cheese or cottage cheese, blended, about 2 cups
• 2 Tbsp milk
• ½ cup granulated sugar
• 1 tsp vanilla extract
• 1½ cup cold espresso, I use instant espresso powder
• 2 Tbsp rum, optional
• 1 package ladyfingers
• ¼ cup cocoa powder, for dusting

Instructions

• Prepare the Coffee BaseCombine 1.5 cups strong brewed instant espresso and rum (if using) in a flat container. Let it cool completely—hot coffee will over-saturate the ladyfingers.
• Make the cream filling. In a food processor, add the blended farmer cheese or cottage cheese, sugar, milk and vanilla. Blend until smooth.
• Dip the ladyfingers. Quickly dip each cookie into the cooled coffee mixture—less than one second per side—so they are moistened but not soggy.
• Assemble layers. Arrange dipped ladyfingers in a single layer in an 8×8 or 9×9 dish. Dust lightly with cocoa, spread half the cream, then repeat with a second layer of ladyfingers and the remaining cream.
• Chill and finish. Cover tightly and refrigerate at least 3 hours (24 hours ideal). Before serving, dust with unsweetened cocoa and slice to serve.

Notes

• Dip fast! Keep dips under a second per side so ladyfingers remain intact.
• Soaking. Three hours is the minimum; 24 hours gives the best texture and flavor melding.
• To slice clean: Wipe your knife with a warm, damp cloth between cuts to keep layers neat.
• Store leftovers in an airtight container in the fridge for up to 4 days.

Nutrition

Serving: 1 slice of tiramisu | Calories: 308kcal | Carbohydrates: 36g | Protein: 19g

Nutrition information is automatically calculated and should be used as an approximation.

Additional Info

Author: Bailey Rhatigan

Prep Time: 20 minutes

Refrigeration: 4 hours

Total Time: 4 hours 20 mins

Course: Dessert

Cuisine: American

Servings: 6

Calories: 308

Keyword: Protein Tiramisu

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