These high-protein tiramisu cups are an easy way to recreate a classic dessert at home, with a more balanced, protein-forward spin. You still get those classic layers—espresso-soaked cookies, a creamy filling, and a dusting of cocoa—but with a better-for-you twist that adds protein and keeps things balanced. The best of both worlds!
I built this recipe using cottage cheese, Greek yogurt, and protein powder to create a smooth, rich texture without the need for mascarpone, while also supporting more stable energy and keeping you fuller longer. It’s a no-bake dessert that works just as well for a weeknight treat as it does for entertaining.
Why You’ll Love These High-Protein Tiramisu Cups
As a registered dietitian and dessert lover, I love creating and re-creating better-for-you desserts. And this recipe is all about combining comfort with intention.
The cottage cheese and Greek yogurt blend into a creamy, mascarpone-free tiramisu filling that’s naturally higher in protein and supports muscle recovery, satiety, and blood sugar balance. Using gluten-free cookies keeps it accessible, while the espresso adds that classic depth of flavor without extra sweetness.
This is also a great option if you’re looking for a healthy tiramisu recipe or a make-ahead dessert that actually gets better as it sits. Kind of feeling like I need to make a batch right now…
A Simple, No-Bake Dessert That’s Perfect for Meal Prep
Because these tiramisu cups need time to chill, they’re ideal for prepping ahead and having on hand throughout the week. The layers soften overnight, giving you that classic texture with minimal effort. But I also highly recommend making a batch the next time you host because they are bound to be an impressive crowd-pleaser.
Whether you’re looking for a high-protein dessert, a gluten-free dessert recipe, or an easy no-bake dessert to keep in the fridge, this one checks all the boxes. It’s simple, balanced, and one of those recipes you’ll come back to when you want something sweet that still supports how you want to feel. Enjoy guys!
Ingredients You’ll Need:
For the Cream:
- Good Culture Lactose-Free Cottage Cheese
- Lactose-free Greek yogurt (or sub coconut yogurt, I like Cocojune)
- Vanilla protein powder (I like Ritual)
- Collagen peptides (Needed is my go-to right now)
- Pure vanilla extract
- Unsweetened almond milk (if needed)
To Assemble:
- Siete Foods “Chocolate Chip”, or “Mexican shortbread” cookies
- Hot, freshly brewed espresso
To Finish:
- Dutch-processed cocoa powder
How To Make High-Protein Tiramisu Cups
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
These high-protein tiramisu cups come together with a simple no-bake layering method and are perfect for making ahead, meal prepping, or serving as an easy, better-for-you dessert.
- Blend the cream. Add the cottage cheese, Greek yogurt, protein powder, collagen, and vanilla to a high-speed blender. Start on low, then increase to medium until smooth and creamy. Scrape the sides and blend again until completely lump-free.
- Adjust the texture if needed. The mixture should be thick but spreadable—if your blender is struggling, add almond milk in small increments until it blends easily.
- Dip the cookies. One by one, quickly dip each cookie into the hot espresso (or strong coffee), making sure they’re coated but not overly soaked.
- Build the first layer. Arrange the dipped cookies in a loaf pan to fully cover the bottom, then spread half of the creamy filling evenly over top.
- Repeat the layers. Add another layer of espresso-dipped cookies, followed by the remaining cream, smoothing it out into an even top layer.
- Chill until set. Cover tightly and refrigerate for at least 8 hours (or overnight). This step is key—the cookies soften and the layers come together into that classic tiramisu texture.
- Finish and serve. Once chilled, dust the top with cocoa powder and sprinkle with crushed cookies if desired. Scoop into bowls and serve chilled. Enjoy!
Recipe Substititions & Questions
Use the substitutions below to easily customize these High-Protein Tiramisu Cups to fit your pantry and/or dietary preferences.
- Cottage cheese + Greek yogurt: If you are not sensitive to lactose, you can use regular 4% cottage cheese and whole milk Greek yogurt for a richer, creamier tiramisu filling.
- Cottage cheese (brand note): If you are not using Good Culture, omit the almond milk entirely, as other brands tend to be thinner and don’t require added liquid.
- Greek yogurt: You can swap with a thick coconut yogurt (such as Cocojune) for a dairy-free option, though the texture will be slightly less rich.
- Protein powder: Vanilla protein powder can be substituted with a whey or plant-based vanilla protein powder, as long as it blends smoothly. (Find a list of my favorite protein powders HERE.)
- Collagen peptides: These can be omitted or replaced with an equal amount of additional protein powder, though the filling may be slightly less silky.
- Cookies: If Siete Foods cookies are unavailable, use any thin gluten-free cookie that softens easily—avoid thick or extra crunchy varieties.
- Espresso: Espresso can be substituted with ¼ cup strong brewed coffee or unsweetened cold brew for a similar flavor profile.
- Caffeine-free option: Use decaf espresso or coffee in equal amounts if you prefer a lower-caffeine version.
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What are tiramisu cups made of?
Tiramisu cups are typically made with layers of coffee-soaked cookies and a creamy filling. In this version, the filling is made with cottage cheese, Greek yogurt, protein powder, collagen, and vanilla for a high-protein twist. The result is a lighter, more balanced dessert that still has all the classic tiramisu flavor.
Can I make tiramisu cups ahead of time?
Yes! This recipe is actually best made ahead. The tiramisu cups need at least 8 hours to chill so the cookies can soften and the layers can set. You can also make them up to 24 hours in advance and store them covered in the fridge until ready to serve.
Do tiramisu cups need to be refrigerated?
Yes, they should always be stored in the refrigerator. Because of the creamy filling made with cottage cheese and Greek yogurt, they need to stay chilled to maintain texture and freshness. They will keep well for 3–4 days in an airtight container.
Can I make these tiramisu cups without espresso?
Definitely. If you don’t have an espresso machine, you can use ¼ cup of strong brewed coffee or unsweetened cold brew instead. You still get that classic coffee flavor without needing any special equipment.
Are tiramisu cups healthy?
These tiramisu cups are a more balanced, high-protein take on traditional tiramisu. They’re made with cottage cheese, Greek yogurt, and protein powder for added protein, and they’re gluten-free and refined sugar free depending on the cookies used. While still a dessert, they offer more staying power and less added sugar than classic versions.
More High-Protein & Healthy Dessert Recipes You’ll Love
- High-Protein Banana Pudding
- Protein Brownie Bites (Easy No-Bake)
- Salted Maple Protein Cookie Bars
- Strawberry Shortcake Trifles (Gluten-Free & Dairy-Free)
- Healthy Raspberry Crumble Bars
High-Protein Tiramisu Cups
Ingredients
For the Cream:
- 1 (16 oz.) container Good Culture Lactose-Free Cottage Cheese
- ½ cup lactose-free Greek yogurt, (or sub coconut yogurt, I like Cocojune)
- 5 tablespoons vanilla protein powder, (I like Ritual)
- 4 tablespoons collagen peptides, (Needed is my go-to right now)
- 2 teaspoons pure vanilla extract
- 2 tablespoons unsweetened almond milk, (if needed)
To Assemble:
- 36 Siete Foods “Chocolate Chip” or “Mexican shortbread” cookies (about 1 ½ bags), plus more for topping
- 2 oz. (1 double shot) hot, freshly brewed espresso
To Finish:
- 2 tablespoons Dutch-processed cocoa powder
Instructions
For the Cream:
- In a high-speed blender, add the cottage cheese, Greek yogurt, protein powder, collagen peptides, and vanilla extract.
- Begin to blend on low, letting the clumps break up, before moving the speed up to medium and blending for about 10-15 seconds.
- Scrape the sides of the blender and blend again for 10 more seconds, until the mixture is thick and creamy. You want it to be thick, but spreadable.(Note: if the mixture is too thick for the blender to work with and it is struggling to process in, add almond milk in tablespoon increments ONLY until it can easily “whip/blend” the mixture.)The mixture should be totally smooth when it is done with no clumps. It will continue to thicken in the fridge with the cookies. Set aside.
To Assemble:
- Using a loaf pan, begin to assemble the tiramisu: dip each cookie, one by one, in the hot espresso. Layer the cookies in the bottom (in 3 rows of 6) until the bottom of the pan is lined with cookies.
- Top with ½ of the cottage cheese mixture.
- Repeat with another layer of cookies (18 more), dipping each cookie in espresso and laying it atop the cottage cheese mixture.
- Top with the rest of the cottage cheese mixture, spreading into an even layer.
- Cover tightly with plastic wrap and transfer to the fridge. It MUST chill for at least 8 hours, preferably overnight, or the cookies will not soften.
To Finish & Serve:
- After the tiramisu has chilled, remove it from the fridge. Sift the cacao powder over the top and add a few crushed cookies for added texture.
- To serve, scoop the tiramisu into shallow bowls. Enjoy!
To Make Ahead & Store:
- Make Ahead: Prepare the tiramisu cups up to 24 hours in advance and store covered in the fridge. This allows the cookies to fully soften and the layers to set.Serving Tip: For best texture, wait to dust with cocoa powder until just before serving.
- Storage: Store leftovers tightly covered in the refrigerator for up to 3–4 days. Do Not Freeze: Freezing is not recommended, as it can affect the creamy texture.
Notes
- Cottage cheese + Greek yogurt: Use regular 4% cottage cheese and whole milk Greek yogurt for a richer, creamier filling if not dairy-sensitive.
- Cottage cheese (brand note): If not using Good Culture, skip the almond milk, as other brands are typically thinner and don’t need it.
- Greek yogurt: Swap with a thick coconut yogurt (such as Cocojune) for a dairy-free option (texture will be slightly less rich).
- Protein powder: Use any vanilla whey or plant-based protein powder that blends smoothly.
- Collagen peptides: Can be omitted or replaced with additional protein powder (slightly less silky texture).
- Cookies: Any thin gluten-free cookie works—just avoid thick or overly crunchy varieties.
- Espresso: Substitute with ¼ cup strong brewed coffee or unsweetened cold brew.
- Caffeine-free: Use decaf espresso or coffee in equal amounts.
