Velvety 3-Ingredient Chocolate Protein Cups
- Prep Time: 10 minutes
- Chilling Time: 2 hours
- Cook Time: 2 minutes
- Total Time: 2 hours 12 minutes
- Yield: 6 individual pudding cups 1x
- Category: Dessert
- Method: No-Bake / Blending
- Cuisine: American
Description
This reimagined dessert maintains the rich, creamy indulgence of the original but swaps the heavy coconut base for a protein-packed secret ingredient that creates an impossibly silky texture. It is a smart, satisfying treat designed to support balanced energy, offering that decadent chocolate fix without the heavy saturated fats. Perfect for a quick mid-week delight that feels fancy but takes just minutes to prep.
Ingredients
- 1 package (12 ounces) silken tofu (drained well)
- 3 ounces 100% unsweetened baking chocolate (chopped)
- 1 teaspoon liquid vanilla stevia
Instructions
- Place the chopped chocolate in a microwave-safe bowl and heat in 30-second intervals, stirring vigorously in between, until completely smooth and melted.
- Drain the silken tofu and add it to a blender or food processor. Blend on high for 45 seconds until the texture is creamy and absolutely no lumps remain.
- Pour the melted chocolate and the liquid stevia into the blender with the pureed tofu.
- Pulse or blend again until the mixture is fully combined and uniform in color.
- Divide the mousse evenly between six small dessert cups or ramekins.
- Refrigerate for at least 2 hours to allow the pudding to set firmly and the flavors to meld.
Notes
- Dietary Balance Tip: This dessert is exceptionally low in net carbs and added sugars thanks to the tofu and stevia, making it a gentle option for blood sugar management compared to traditional sweets. While the dark chocolate provides a concentrated source of saturated fat relative to the low calorie count, it remains within healthy daily limits when sticking to one serving and enjoying lean proteins or vegetable-forward meals for the rest of the day.
- Allergy alert: This recipe contains soy. Ensure your chocolate is certified dairy-free and gluten-free if needed for specific dietary requirements.
- Preparation Tip: Use room temperature tofu if possible; if the tofu is ice-cold from the fridge, it can cause the warm chocolate to seize up and become grainy during blending.
Personal Twist
- A pinch of salt: Adding just a tiny pinch of sea salt to the blender really pops the chocolate flavor without adding distinct saltiness.
- Espresso kick: Dissolve a teaspoon of instant coffee into the melting chocolate for a mocha variation that feels deeper and richer.
- Berry garnish: Serve with a single fresh raspberry or sliced strawberry on top to add freshness and a pop of color without spiking the sugar content.
Nutritional info (per serving): Calories: 117 | Total Fat: 9g (Saturated: 4.8g) | Cholesterol: 0mg | Sodium: 20mg | Total Carbs: 6g (Fiber: 2g, Sugars: 1g) | Net Carbs: 4g | Protein: 5g
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.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
