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A Single-Serving Low-Carb (& Low-Fat!) Protein Tiramisu

This recipe involves three ridiculously easy steps and takes 13 minutes to bake, 5 minutes to assemble and a lifetime to enjoy. Step one: Make a super fluffy and incredibly airy protein brownie cake (recipe below); Step two: Soak the brownies in espresso ; Step three: Make a vanilla protein cream and top the soaked brownies. Then, just sprinkle the whole thing with cocoa powder. If you’re thinking ‘oh, right, the brownies and the cream are probably hard to make,’ you’re wrong. Ready for it? Because this is one hell of a winning pre-workout snack!


1 cup liquid egg whites
1 container 5% fat Philadelphia
1/2 cup chocolate whey
1/8 cup cocoa powder
3/8 cup coconut flour
1 teaspoon baking powder


1. electrically-whisked for a good three to five minutes to give the whites a bit of body before being thrown in the oven to bake for 13-15 minutes at 170 degrees C (332 F)

2. When the cake was ready, slice it into 16 small squares which you should to let chill out in a tupperware overnight. You COULD just make the brownies and stop there – they’re delicious sliced in half and layered with nut butter. 

To transform the cake into Tiramisu though, this is what you do:

1. Get a square and a half of brownie cake out and press it down into a little glass bowl-thingie or ramekin with it. 2. Pour half a shot of your favourite espresso on it. While the cake absorbs all the coffee you poured on it, more on to make your protein cream by mixing 2 tbsp (61 grams) of Quark with 2 tbsp (15 grams) of vanilla whey. The mix will look like this. 3. Top the cake mix with the vanilla cream and finish the whole thing off by sprinkling some 100% cocoa on top. You can proceed to violently devour it OR you can let it sit in the fridge for a couple of hours to allow the whole thing to nicely set.

The result is magnificently reminiscent of proper Tiramisu. could it be any easier and quick to make? could it be any tastier? Zeus… and it’s the brownies that made this so gorgeous because they’re super airy and light so they absorb all the espresso creating this wonderfully moist pot of sweet chocolatey coffee heaven. Unbelievable.

Macros per serving: 

7g carbs
30g protein
3.8g fat
2.6g of fibre

Note 1: If you’re curious about this recipe’s individual components, here’s a breakdown: Per brownie square: 58.79kcals, 2.2g carbs, 6.95g protein, 1.75g fat and 1.6g fiber. So, one and a half squares: 88.185kcals, 3.3g carbs, 10.425g protein, 2.625g fat and 2.4g fiber! Let’s add to that our vanilla cream and we get to: 195kcals, 7g carbs, 30 protein, 3.8g fat and 2.6g g fiber!

Note 2: If you don’t know what Quark is, it’s a type of very low-fat soft cheese; it can be subbed with low-fat Philly again or with cottage cheese (just make sure that if you use cottage you blend it with the whey to eliminate lumpiness]


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One Reply to “A Single-Serving Low-Carb (& Low-Fat!) Protein Tiramisu”

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