Description

These delightful, individually portioned parfaits capture the elegant essence of classic Italian tiramisu with a lighter, American-kitchen twist. By pairing protein-rich Greek yogurt with a toasted almond-espresso crumble, this recipe creates a satisfying dessert that supports balanced energy levels without the heaviness of traditional cake layers.

Ingredients

Scale

Base Layer

1/2 cup almond flour (finely ground)
1 1/2 tbsp granulated erythritol or preferred sugar-free sweetener
1 tbsp strong brewed espresso (cooled)
1 tsp ground cinnamon
1/8 tsp ground nutmeg (optional, for warmth)
1 pinch fine sea salt (approx. 1/8 tsp)

Cream Filling

2 cups plain nonfat Greek yogurt
3 tbsp mascarpone cheese (softened)
1/4 cup granulated erythritol or preferred sugar-free sweetener
1 tbsp dark rum (or substitute with 1 tsp rum extract for an alcohol-free version)
2 tsp fresh orange zest
1 tsp pure vanilla extract

Garnish

1 tsp unsweetened cocoa powder (for dusting)

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Instructions

Toast the Almonds: Place a medium skillet over medium heat. Add the almond flour and toast for roughly 3 minutes, stirring constantly to ensure even browning. Remove from heat immediately once the flour turns golden and fragrant to prevent burning. Let it cool slightly.
Create the Base: In a small mixing bowl, combine the toasted almond flour, 1 1/2 tablespoons of sweetener, cinnamon, nutmeg, and salt. Pour in the brewed espresso and stir until the mixture resembles damp sand.
Distribute: Spoon a heaping tablespoon of the almond-espresso mixture into the bottom of 6 small dessert glasses or jars, pressing down lightly to form a crust.
Whip the Filling: In a separate medium bowl, whisk together the Greek yogurt, softened mascarpone, remaining 1/4 cup sweetener, rum (or extract), orange zest, and vanilla extract until smooth and creamy.
Assemble: Divide the creamy yogurt mixture evenly among the glasses (about 1/3 cup per glass), spooning it directly over the base layer.
Finish and Serve: Just before serving, place the cocoa powder in a small sieve and lightly dust the tops of the parfaits. For best texture, chill in the refrigerator for 20 minutes before serving, though they can be enjoyed immediately.

Notes

Nutritional Insight: These servings are truly low-carb, offering a very low net carb count relative to calories thanks to the absence of added sugar and use of erythritol. The recipe’s strength lies in being a relatively high-protein treat with minimal impact on blood sugar; however, be aware that the percentage of calories from saturated fat is higher than the fiber content. Consequently, it is a diabetes-suitable option, though best enjoyed as part of a day that includes other fiber-rich foods.
Allergy Alert: This recipe contains tree nuts (almonds) and dairy (yogurt, mascarpone).
Make Ahead: These can be made up to 24 hours in advance; keep covered in the fridge and add the cocoa dust right before serving to keep it dry.

These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.