Indulge in a healthier dessert with our creamy high protein chocolate mousse. Easy to prepare and even easier to love, this chocolate mousse is your go-to for a quick, protein-rich dessert that doesn't compromise on taste and is sure to satisfy those chocolate cravings!
- 👪Why This Recipe Works
- 🥒Tips for Kids: Will My Kid Eat This?
- 🍫Ingredient List
- 💡Recipe Tips: Creamy Mousse
- 👩🏽🍳Step-By-Step Instructions
- ⏲️ Meal Prep Tips
- 🌰Substitutions & Leftover Variations
- 🧠How This Recipe Impacts Your Brain Health
- ❔FAQ & Recipe Issues
- 🥣Recipe Pairing and More
- 📖 Recipe
- 📝Inforamtion Source:
Imagine this: a chocolate mousse so smooth and rich, you'd never guess it's a powerhouse of nutrition! With no added sugar, low carb and perfect for that sweet tooth!
That's what I discovered when I played around in the kitchen, aiming to strike a balance between decadent and healthful. The secret? Silken tofu – my culinary wingman. It effortlessly brings together the creamy chocolate mousse, while packing a protein punch. And so this rich chocolate mousse was born, a slight twist from the traditional chocolate mousse!
Our protein mousse is great for anyone with dietary restrictions, being dairy, nut, and gluten-free! And it makes for a delicious and restorative post-workout snack! It's the kind of treat I happily whip up for my kids, knowing they're getting a nutritious snack.
We also love to make high protein apple sauce and high-protein mashed potatoes for the same reasons, they are delicious, fun, and super nutritious. The perfect after-school, afternoon, or post-workout snack.
👪Why This Recipe Works
I often whip up this healthy chocolate mousse recipe with my kids, it is a great post-workout snack or healthy after-school/ afternoon treat. And it's chocolate!! Here is why this recipe is a hit:
- Quick and Easy: Perfect for busy schedules, this simple recipe can be whipped up in a flash, providing a quick solution to the constant snack need and delicious enough for special occasions!
- Nutrient-Rich: Packed with plant-based proteins and healthy fats, it's a snack that fuels the body and mind. Rich in essential amino acids and is ideal for high protein diets.
- Allergy-Friendly: This is a gluten-free, dairy-free, nut-free, and egg-free recipe safe and enjoyable for everyone.
- Versatile Serving Options: Serve it as a mousse, pudding, or even as a dip with fresh fruit, making it a versatile option for different tastes and occasions.
This healthy protein chocolate mousse is not just a treat; it's a smart, nutritious choice for any time of the day.
🥒Tips for Kids: Will My Kid Eat This?
As a parent of three, I get the challenges of introducing new recipes to kids. But this chocolate protein mousse might just be the game-changer. Here’s why:
- Kid-Friendly Flavor: The rich chocolate flavor, sweetened naturally, is a guaranteed hit among the little ones. It’s like a secret healthy twist on their favorite chocolate pudding.
- Fun to Serve: Present it in colorful bowls or with creative toppings like fruit or dairy-free sprinkles to make it visually appealing to kids.
- Customizable: Let your child choose the toppings they like, and get them involved in making this recipe. You will be surprised how much kids enjoy eating what they make ;0).
- Interactive Preparation: Let the kids help with simple steps like pouring or blending. It’s a fun way to get them involved and interested in trying what they've helped make.
For more tips on handling picky eaters, check out my tips for picky eaters post on the subject. It’s packed with strategies to encourage children to try new foods.
For our high protein chocolate mousse, we've handpicked ingredients that not only pack a nutritional punch but also bring out that luscious chocolate flavor we all crave. Here's a list of the simple ingredients you'll need:
- Silken Tofu: The secret ingredient to give this protein mousse a creamy soft texture. Tofu does not have a strong flavor so it is a perfect addition to bring up the protein content and add beneficial minerals and nutrients (plus it's a great source of plant-based protein with 6 grams of protein per serving in this recipe!)
- Soft Dates: Our natural sweetening agent, brings in a subtle, caramel-like sweetness.
- Dark Chocolate Chips (Dairy-free): For that rich, indulgent dark chocolate fix - it's all about satisfying that chocolate craving healthily.
- Unsweetened Cocoa Powder: Adds an extra layer of deep, chocolaty goodness.
- Maple Syrup: Natural sweetener to balance the chocolate's bitterness and create a harmonious flavor.
- Vanilla Extract: A splash for that aromatic sweetness, enhancing the overall taste.
- Pinch of Salt: Just a little to intensify all the flavors.
- Optional - Almond or Peanut Butter: For added richness and an extra protein kick. I highly recommend this addition if you are not nut-free. It adds that extra something to the recipe that kicks the flavor up a notch!
For full quantities, see the recipe card at the end of this post.
💡Recipe Tips: Creamy Mousse
To guarantee your high protein chocolate mousse is a hit every time, here are some key tips to keep in mind for best results:
- Quality of Ingredients: The better the quality of your dark chocolate and cocoa powder, the richer and more satisfying the chocolate flavor.
- Smooth Blending: Achieving that perfectly creamy texture is all about blending well. Don't rush this step. Blend until the mixture is completely smooth, scraping down the sides as necessary.
- Set the Mousse: Patience pays off when it comes to chilling your mousse. Give it at least 2 hours in the fridge, or even better, let it set overnight. This ensures the mousse is firm and holds its shape when served.
- Taste as You Go: Before chilling, taste the mousse and adjust the sweetness or chocolate intensity to your liking.
- Add Toppings: Serve chilled, and top chopped nuts, fresh fruit, plain yogurt, or for an extra touch, dairy-free whipped cream.
By keeping these tips in mind, you're sure to create a delectable, crowd-pleasing protein chocolate mousse recipe making the perfect dessert!
Step 1: Melting the Dark Chocolate Chips
Start by melting your dark chocolate chips. This can be done in a microwave, heating in 30-second intervals and stirring in between to prevent burning. For a traditional approach, you can use a double boiler (but the microwave is easier :0).
Pro Tip: Make sure your chocolate melts evenly for that smooth, velvety texture in your mousse.
Step 2: Softening the Dates
While you're melting the chocolate, soak your dates in hot water for about 3 minutes. This will soften them, making them easier to blend for a seamless chocolate experience.
Step 3: Get the Tofu Ready
Before adding the silken tofu to your food processor, it's important to drain it thoroughly and gently pat it down with a paper towel to remove any excess liquid. This step is crucial to avoid a watery mousse and to achieve that rich, creamy texture we're aiming for.
Step 4: Blend the Ingredients
In your food processor (a key tool for that creamy texture!), combine the drained silken tofu, melted chocolate, cocoa powder, maple syrup, vanilla extract, and a pinch of salt. Add the almond or peanut butter if you're going for that extra protein punch. Blend until completely smooth, which might take a couple of minutes. Don't forget to scrape down the sides to ensure everything is well incorporated and you get that creamy fluffy texture.
Step 5: Adjusting to Taste
Now's a good time to taste your protein mousse and tailor it to your sweetness preference. Taste it and decide if you need more sweetness or a more intense chocolate flavor. Adjusting these elements now is crucial for that perfect balance.
Step 6. Pouring the Mousse
Pour your mousse into individual serving dishes or a large bowl. This is where your mousse starts to take shape, literally!
Step 7: Chill the Protein Mousse to Set
Refrigerate your mousse for at least 2 hours, or until set. This will transform your mixture into a thick, spoonable delight.
Serve with a dollop of dairy-free whipped cream and a sprinkle of chocolate shavings or cocoa powder. This step is all about adding a touch of elegance to your healthy dessert.
⏲️ Meal Prep Tips
Our high protein chocolate mousse is a lifesaver when it comes to meal prep and managing time, especially with kids around! Here are some tips to whip up this delicious treat without the clock ticking against you:
- Batch Prep: Make a double or triple batch of the mousse and store it in the fridge. It keeps well, and you'll have a healthy snack or dessert ready for several days.
- Use a Large Food Processor: To save time on multiple batches, use a large food processor so you can make more mousse in one go.
- Refrigerate Overnight: If you're planning for an event or just want to be efficient, prepare the mousse the night before. It will be perfectly set and ready to serve the next day without any rush.
- Pre-Soak Dates: Soak your dates in hot water earlier in the day or even overnight. This makes them super soft and blender-ready.
🌰Substitutions & Leftover Variations
In the spirit of using what we have, it's perfectly okay if some ingredients for this high protein chocolate mousse are missing. Here are some ideas for substitutions and variations to customize the recipe to your family's needs or to work with what's available in your pantry:
- Silken Tofu Alternatives: If silken tofu isn’t on hand, try using mashed avocado for a similar creamy texture. It adds healthy fats and keeps the mousse rich and smooth. But please NOTE, this will change the taste and thickness of your recipe.
- Sweetener Swap: No maple syrup? No problem! Honey (if not vegan) or any liquid sweetener can be a great substitute.
- Chocolate Chips Varieties: Use any type of dairy-free chocolate – be it chips or a chopped-up bar. Even cocoa nibs can work for a crunchier texture.
- Flavor Twists: Add a dash of nutmeg, or even a splash of espresso to give the mousse a unique twist.
- Protein Powder Mousse: If you're looking to increase the protein content, feel free to stir in a scoop of your favorite vegan protein powder. I have had success with Garden Of Life Vegan chocolate protein powder, just 1 scoop for this recipe.
Proper storage is key to maintaining the freshness and quality of your high protein chocolate mousse. Here’s how to store it effectively:
Fridge Storage: Store your tofu chocolate mousse in an airtight container or cover the serving dishes with cling film to keep it fresh. It can last in the fridge for up to 5 days, making it a great make-ahead dessert.
Freezer Option: For longer storage, you can freeze the mousse in a freezer-safe container. Just thaw it in the fridge a few hours before serving. Remember, the texture will change slightly upon freezing and thawing.
Using the right storage techniques ensures that your vegan chocolate protein mousse remains as delicious as when you first made it, ready to enjoy whenever the craving strikes!
🧠How This Recipe Impacts Your Brain Health
As a neuroscientist and avid researcher into diet's impact on brain health, I'm excited to share how our chocolate protein pudding, made with simple, whole ingredients, can be a tasty boost for your brain. Here's why this dessert is more than just a treat:
- Enhanced Cognition and Memory: Our key ingredients, dark chocolate and tofu, are not just delicious but also a cognitive enhancer and the Isoflavonoids in tofu have beneficial effects on our brains. Research has shown that cacao in chocolate can improve memory and recall. This is thanks to an increase in EEG gamma wave band activity, associated with better cognitive processing and neuronal synchronization (1).
- Neuroprotective Effects: The bioactive compounds in cocoa, like flavonoids and theobromine, have neuroprotective effects. These flavonoids are also potent antioxidants and anti-inflammatory agents, beneficial for cardiovascular health, which has an indirect effect on the brain as well (2).
- Stress Reduction: Different dark chocolate diets have varying effects on brain functions under chronic stress, with some diets showing improvement in brain function (2,3).
- Nutrient-Rich Tofu for Brain Development: Beyond its texture, tofu is a powerhouse of essential nutrients like calcium, phosphorus, and potassium. These are vital for brain development and health, making tofu an excellent ingredient for cognitive support (4).
- Tofu for Brain Health: The silken tofu in our mousse is more than just a creamy base. Isoflavonoids in tofu have estrogenic effects, beneficial for the brain
❔FAQ & Recipe Issues
If your mousse isn't setting, it could be due to not enough chilling time or excess moisture in the tofu. Make sure to drain and pat the tofu dry thoroughly before blending. Also, ensure the mousse chills in the refrigerator for at least 2 hours, preferably longer.
Yes, you can! While a food processor ensures a smoother texture, a good blender can also work. Just make sure to blend long enough to achieve a creamy consistency, and pause to scrape down the sides as needed.
Easily adjust the sweetness by adding more maple syrup or your preferred sweetener. If you want a deeper chocolate flavor, add a bit more cocoa powder or dark chocolate chips. Remember, it's best to make these adjustments before chilling the mousse
How can I fix it? If your mousse is too thick, blend in a small amount of dairy-free milk to reach your desired consistency. If it's too thin, a little more silken tofu or a few extra dark chocolate chips can help thicken it up.
🥣Recipe Pairing and More
I hope you enjoyed our protein mousse recipe! If you are looking for more high protein recipes and healthy snack ideas be sure to check out these:
We'd love to hear from you! If you've tried this high-protein chocolate mousse, please leave a comment below and share your experience. Your feedback is invaluable, and a star rating would be greatly appreciated – it helps others discover this delightful recipe. Also, if you know someone who would enjoy this nutritious and delicious treat, don't hesitate to share it with them.
Easy high protein chocolate mousse: Creamy Tofu Recipe
- 300 grams Silken tofu drained
- ½ cup Dark chocolate chips
- 2 Medjool Dates soaked
- 2 tablespoon Cocoa powder
- 1 tablespoon Maple syrup
- 1 teaspoon Vanilla extract
- 1 tablespoon Nut butter peanut or almond
- Into a small bowl add your pitted Medjool dates and some boiling water. Let them soak for 3 minutes to soften.
- Melt your dark chocolate chips in the microwave. Add them to a small heat-safe bowl and then microwave in 30-second intervals, stirring in between.
- In a food processor, combine the drained silken tofu, dates, melted chocolate, cocoa powder, maple syrup, vanilla extract, and a pinch of salt. Add the almond butter or peanut butter if using.
- Blend everything until completely smooth. This may take a couple of minutes to achieve a creamy texture. Scrape down the sides as needed.
- Pour the mousse into individual serving dishes or a large bowl.
- Refrigerate for at least 2 hours, or until set. The mousse will thicken as it chills.
- Optional: Serve with a dollop of dairy-free whipped cream and a sprinkle of chocolate shavings or cocoa powder on top for garnish.
- Martin, F. P. J., et al. (2016). Chocolate and the brain: Cacao increases power spectral density (μV2) of EEG gamma wave band activity (31–40Hz) which is associated with neuronal synchronization, enhanced cognition, memory, recall and physiological benefits. The FASEB Journal, 30(1), 679.14.
- Sokolov, A. N., et al. (2018). Health benefits of bioactive compounds from cocoa (Theobroma cacao). Journal of Agricultural Science and Technology, B8, 175-180.
- Franco, R., et al. (2020). Effects of different dark chocolate diets on memory functions and brain corticosterone levels in rats under chronic stress. Physiology & Pharmacology, 24(3), 40.
- Nurhayati, R., et al. (2022). Formulation of Sweet Potato, Tofu, and Dried Anchovy as Supplementary Feeding for Stunting Toddlers Aged 1 – 3 Years Old. Journal of Life Science and Biomedicine, 1(2).