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Protein Tiramisu is my feel-good twist on the classic Italian dessert we all love. Traditionally, tiramisu is made with espresso-soaked ladyfinger cookies and a rich mascarpone topping, but this version lightens things up in the best way. I’m using oats for the base instead of ladyfingers and swapping in silky smooth tofu for the mascarpone, giving you that same creamy, coffee-kissed vibe with a lot more protein. The result? A dessert or breakfast that still tastes super delicious.
And honestly, this is the kind of recipe I’d text you about immediately. It’s a high-protein vegan tiramisu that’s easy to make, secretly healthy, and perfect for meal prep when you want something sweet without the sugar crash. Think creamy layers, espresso flavor, and a no-bake, protein-packed, diary free, dessert that works just as well for a cozy breakfast as it does for a healthier after-dinner treat. If you love classic tiramisu but also love recipes that fit a balanced lifestyle, this one’s going to be on repeat.
This recipe comes from the book Simple Meal Solutions for GLP-1 Diets; I was given a copy from the publisher, but all my opinions are my own.
We appreciate you
Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask.
Simple Meal Solutions for GLP-1 Diets
You guys know I love reading nutrition books and learning about new diets and lifestyles. Be sure to check out my Must Read Diet and Nutrition Books Guide. So of course, I was interested in this book even though GLP-1 Diets are new to me. If you’re on GLP-1 medications Simple Meal Solutions for GLP-1 Diets: 75 Recipes for Sustainable Weight Loss and Good Health by Summer Kessel RD, CSOWM, LDN is designed to help you eat well, feel great, and reach your health goals with practical, science-backed information.
This book will show you the right combinations of protein, fiber, and great taste while minimizing common side effects and helping you achieve your goals. Whether those goals are weight loss, diabetes management, or overall metabolic health, these easy, portion-controlled, nutrient-dense recipes are designed to fuel your body without sacrificing flavor.
What is GLP-1 Diets?
So, what is a GLP-1 Diet? The term refers to the eating plan followed while taking GLP-1 agonist medications (like Ozempic & Wegovy), which mimic the GLP-1 hormone to slow digestion, reduce appetite, and increase fullness, leading to weight loss. These medications are primarily taken to manage type 2 diabetes and achieve weight loss by regulating blood sugar, reducing appetite, and increasing satiety. They have also become quite popular as weight loss drugs. People on these medications need to maximize the health benefits they get from eating each bite because they have decreased appetites.
The diet emphasizes nutrient-dense foods like lean protein, whole grains, fruits, and vegetables to manage potential side effects (like nausea or constipation). You’ll be focusing on smaller, balanced meals while staying hydrated.
I really appreciate the caring and empathy that this book is written with. I have seen many people say some very harsh things where these diets are concerned. And though I’m not on these drugs myself, I think that everyone’s journey is their own. “A truly sustainable weight-loss journey is one that prioritizes eating in a way you can see yourself doing for the rest of your life.” I think this book does just that.
And, honestly, these goals are so aligned with general healthful eating, that that are appropriate for so many people. The recipes in the book are approachable and tasty, therefore I think it’s a great book for almost everyone.
Nutritional and Health Benefits
I feel good about this treat with oats and tofu. Combining sugars with fat and protein can slow absorption and prevent blood sugar spikes. And we all need a treat now and then, but it can be a little more healthful treat.
Of course, we all know oats are great. But I know a lot of people are unsure about tofu, so let’s take a quick look at it.
Tofu is dairy free and plant-based with essential amino acids, iron, and calcium and a very neutral flavor. It has less fat than cottage cheese or Greek yogurt, and no carbs. It’s a high-quality plant protein that contains all nine essential amino acids necessary for muscle repair and growth.
Key health benefits include improved heart health (rich in isoflavones, which help lower LDL “bad” cholesterol), reduced menopause symptoms (isoflavones act as phytoestrogens, which may reduce hot flashes and fatigue), and potential cancer-protective properties due to high isoflavone content. Tofu is a good source of calcium and magnesium, crucial for maintaining bone density and preventing osteoporosis. It’s low in calories and fat, yet high in protein, helping to keep you full longer.
How to make + recipe notes
This simple no bake recipe come together quickly. Be sure to scroll down to the printable recipe card for full ingredient amounts and instructions. I offer tips with photos here in the post.
For the boldest flavor, use strong brewed coffee or espresso; this balances the sweetness and gives the dessert that classic tiramisu vibe.
Because tofu naturally contains a high amount of water, draining it well is key to achieving the right texture.
This recipe is ideal for meal prep or entertaining since it can be made ahead and chilled overnight. Keep in mind that the texture is best within the first day, as excess moisture may release over time.
Changes to the recipe
If you’re following the GLP-1 Diet, you’ll want to consult your doctor or nutritionist, but as someone who likes to play around with recipes my first thought was that I could swap the tofu for drained whipped cottage cheese or thick Greek yogurt.
Cottage cheese: Silken tofu and cottage cheese are both versatile, high-protein, creamy, and low-calorie dairy or plant-based alternatives. Cottage cheese is higher in protein, and a good source of B12, but has more sodium with a saltier flavor, so I’d probably leave the salt out when making this.
Greek yogurt: Silken tofu and Greek yogurt are, again, versatile, high-protein, creamy, and low-calorie. Greek yogurt is typically higher in protein, has probiotics, a more nutrient-dense profile, and a distinct, tangy taste. If you like the flavor of Greek yogurt this would be a good option as well.
Both swaps would be great here, but all three will give you different flavors and nutrients. So, maybe even make it differently each time you make it.
Try adding 1 teaspoon espresso powder to the oats layer.
You could even swap the granulated sugar for maple syrup for a lower glycemic index. Try cutting the sugar amount in half as well for a less sweet treat.
Top with the tiramisu with hemp seeds, flax seeds, or fruit.
Will quick oats work?
Yes, quick oats will work for this recipe, however the texture will be much softer.
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Recipe
Protein Tiramisu
Ingredients
- 14 ounces silken tofu (14-16 ounces)
- ½ cup unsweetened brewed strong or espresso-style coffee
- 1 cup old fashioned rolled oats
- 1 teaspoon plus ½ cup granulated sugar divided use
- 2 teaspoons vanilla extract
- 1 teaspoon almond extract
- ⅛ teaspoon salt
- 1 tablespoon unsweetened cocoa powder
- Mini chocolate chips for garnish optional
Instructions
- Drain tofu in a fine-mesh strainer for 10 minutes to remove as much liquid as possible.
- In a small bowl, stir coffee, oats, and 1 teaspoon sugar. Set aside.
- In a blender, blend tofu, remaining ½ cup sugar, vanilla, almond extract, and salt until smooth.
- Divide oat mixture evenly between four ramekins. Press it firmly into the bottoms. Divide tofu mixture evenly on top of the oat mixture.
- Refrigerate, covered with plastic wrap, for 4 hours, or overnight to let the layers set.
- To serve: Sift cocoa powder over the top, and garnish with chocolate chips if desired.
Video
Notes
Nutrition
Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.
Debi
These are so good! Easy to make and I find myself craving them. Don’t be afraid of tofu here – it’s just a neutral flavor creamy base. I really hope you give these a try! Debi, author, Life Currents