Anabolic Tiramisu Jars (High-Protein Layered Dessert)

This formulation re-engineers the classic Italian dessert into a high-protein, low-lipid masterpiece by replacing mascarpone with a high-shear emulsion of Greek yogurt and cottage cheese. In traditional Tiramisu, the structure relies on heavy fats; here, we utilize the casein-rich matrix of blended dairy to provide the necessary “peak” and stability. The ladyfinger element is substituted with low-calorie rice cakes or protein bread soaked in a concentrated espresso-leucine solution, ensuring the flavors permeate the structural layers. This results in a dessert that delivers the characteristic coffee-and-cream profile with a fraction of the caloric density and an optimized protein-to-carb ratio.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 0 Min
• Total Time: 15 Min (plus 2 hours chilling)
• Yield: 2 Jars
• Calories: 265 kcal per jar

Ingredients:

The High-Protein “Mascarpone”

• 150g Low-fat Cottage Cheese
• 100g Non-fat Greek Yogurt
• 15g (1/2 Scoop) Vanilla Whey/Casein Protein Powder
• 2 tbsp Zero-Calorie Granulated Sweetener
• 1/2 tsp Vanilla Extract

The Espresso Soak

• 1/2 cup Strong Brewed Espresso or Coffee (Chilled)
• 1/2 tsp Rum Extract (optional, for authentic profile)
• 4 Light Rice Cakes or 2 slices of toasted Protein Bread

The Finishing Layer

• 1 tsp Dark Cocoa Powder (unsweetened)
• 1 Square Sugar-free Dark Chocolate (grated)

Preparation Steps:

1. Emulsion Synthesis

1. Place the cottage cheese, Greek yogurt, protein powder, sweetener, and vanilla extract into a blender or food processor.
2. Process on high for 60 seconds until the curds are completely sheared. The mixture should be thick, glossy, and resemble a pastry cream.
3. If the mixture is too thin, add an extra 1/2 scoop of protein powder; the hygroscopic nature of the powder will pull excess moisture and firm the cream.

2. Structural Saturation

1. Break the rice cakes or toasted protein bread into small, jar-fitting pieces.
2. Briefly dip each piece into the chilled espresso. Critical: Do not over-soak. A 2-second submerge is sufficient; over-saturation leads to a “mushy” base rather than a sponge-cake texture.

3. Layered Assembly

1. In two glass jars, place a layer of the soaked rice cakes at the bottom.
2. Add a generous layer of the protein cream over the base. Repeat the layers until the jar is filled, ending with a cream layer on top.
3. Using a fine-mesh sieve, dust the top with dark cocoa powder.
4. Chill in the refrigerator for at least 2 hours. This allows the flavors to meld and the cream to set via cold stabilization.

Expert Tips:

• The Rice Cake Hack: When rice cakes are soaked in coffee and layered with cream, they lose their “crunch” and take on a texture nearly identical to Savoiardi (Ladyfingers).
• Flavor Depth: Add a pinch of sea salt to the coffee soak. Salt acts as a flavor enhancer for the chocolate and coffee notes, making the dessert taste significantly more premium.
• Casein Usage: If you have a choice, use a Casein-dominant protein powder. Casein has superior thickening properties compared to Whey, resulting in a much more stable and “billowy” cream layer.