Blog :: Ramblings of a health nut

Pick Me Up!

Posted on 26 Jun 2012 by maisha (posted in: blogs)

'T was an early morning. Just before 6 am. In the twilight sat something angelic. Something delightfully fluffy and light.

'Pick me up,' she sang. What a happy way to start my day!

Tiramisu for breakfast? I must have lost my mind! But I urge you to try my low-carb, low-fat, low-cal, sugar-free & high protein tiramisu. My Italian auntie probably just cringed at those words, thinking: 'Where's the mascarpone, the egg yolks, the lady fingers...'
I'm sorry aunt, but 3D abs didn't happen on the real deal ;-)

High Protein Tiramisu recipe (makes 4 generous slices of heaven: low-carb, low-cal, low-fat, sugar-free & high protein)

Nutritional data per slice (based on 4 total):


    *for the sponge cake base*
  • 6 egg whites
  • 1/4 tsp cream of tartar
  • 35 g (1 heaping scoop or 5 tbsp) Dymatize┬« Nutrition Elite Egg Protein - Smooth Vanilla (feel free to sub your own fav protein powder)
  • 15 g (2 tbsp) coconut flour
    *for the faux mascarpone layer*
  • 250 g (8.82 oz) fat-free quark
  • 28 g (1 scoop/serving) vanilla flavored whey protein (I actually used banana flavor and it tastes amazeballz!)
  • 60 mL (1/4 c or 1 shot) of espresso (however, I suggest you use 120 mL (1/2 c))
  • about 1 tbsp raw cacao powder for dusting


  1. Whip egg whites and cream of tartar until stiff peaks form that hold.
  2. Sift (egg white) protein powder and coconut flour together in a bowl.
  3. Sift protein powder/coconut flour above stiff egg whites and fold in gently to combine.
  4. Transfer egg white mixture to a square baking pan lined with baking paper.
  5. Bake in the oven until browned and hard (20-30 minutes).
  6. Poke some holes into sponge cake base with a fork and pour coffee over it.
  7. For the tiramisu assembly, use a cake pan that is half the size of the baking pan you used for your sponge cake (if you can, it will simplify things).
  8. Cut sponge cake through the middle so that you are left with two equal halves. Slice each half horizontally, thus creating 4 equal layers.
  9. In a bowl, mix whey protein powder and quark.
  10. Place the first cake layer in the cake pan, spread 1/4 of the quark mixture on top and dust with cocoa powder. Repeat for the remaining layers.
  11. Leave to absorb flavors in the fridge overnight and look forward to breakfast ^^


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