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Calorie Friendly Tiramisu Recipe without Mascarpone

I know, there are so many incredibly delicious dessert recipes. But as far as I’m concerned, tiramisu is and remains the queen of them all. Unfortunately, it is also an incredibly high-calorie dessert, which is primarily due to the mascarpone cream cheese. It has over 400 calories per 100 grams. Therefore, it’s no surprise that tiramisu is such a high calorie dessert. Which is why I want to share a more calorie-friendly tiramisu recipe without mascarpone cream cheese with you. Instead, we’re using some vanilla pudding, low-fat Greek yogurt, and egg whites. But without any further ado, let’s dive right into today’s recipe!

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calorie-friendly tiramisu recipe without mascarpone served on a plate. In the background is a turkish coffee maker.

A Calorie Friendly Tiramisu – How Does That Work?

Well, first of all, I have to make clear, that we’re still talking about a dessert recipe. And even though I’m about to show you a second, even healthier version of my calorie friendly tiramisu recipe, this dessert will never be a perfect balanced meal and it still contains some sugar and white flour.

That being said, this calorie friendly tiramisu recipe is still a super easy and delicious alternative to the classic tiramisu. Since we’re making a lighter tiramisu cream by using vanilla pudding, Greek yogurt and beaten egg whites, we reduce the calories significantly. At the same time this cream mixture is just as creamy as the classic mascarpone cream cheese mixture.

But to keep an eye on the macronutrients and calories, I like to use a Greek yogurt with five to two percent of fat. And for extra proteins, feel free to use a protein pudding. You can either use a store-bought pudding for the refrigerator section or you use my recipe for my vegan high protein pudding.


The quantities as described in the recipe make about four large servings. However, you can also simply double, triple or halve them, depending on the number of people you want to serve.

I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more (or less) than I do.

  • 150 to 200 grams of ladyfingers (which is equal to 5.3 to 7 ounces)
  • 320 grams or 11 to 12 ounces of vanilla pudding (about 2.5 servings of my homemade protein pudding)
  • 350 grams, 8.2 ounces, or one and a half cups of low-fat Greek yogurt (two to five percent fat)
  • 40 grams, 1.4 ounces, or ¼ cup of erythritol or xylitol – processed in a blender to make powdered sugar (alternatively, 40 grams of powdered sugar)
  • two egg whites (about 2.3 ounces)
  • one shot of espresso and one shot of amaretto or two drops of bitter almond flavoring
  • some baking cocoa to serve
calorie-friendly tiramisu recipe without mascarpone served with cacao powder on top

Variations & Substitutions

As with the classic tiramisu, you can replace the alcohol with a few drops of bitter almond flavoring. You can also substitute the espresso for a strong filter coffee.

If you have children eating with you, you can also simply soak the ladyfingers with a some hot chocolate and thus avoid both the alcohol and the coffee.

To make this calorie friendly tiramisu recipe without mascarpone even healthier, you can substitute the ladyfingers with a low-sugar sponge cake base. Therefore, beat two eggs with 50 grams of xylitol and a teaspoon of vanilla extract for ten to fifteen minutes. Then sift in the flour and fold in briefly and carefully.

Pour this mixture into a small square baking frame (max. 20×20 cm or 8×8 inches) or a casserole dish lined with parchment paper and bake it at 180°C or 350°F convection for 25 to 30 minutes. After cooling, you can cut the dough in half horizontally and use both halves as a substitute for the cookie layers.

So just drizzle both halves with the espresso-amaretto mixture before spreading them with the cream mixture. Put it in the fridge for three hours or more and then serve it with cocoa powder on top.

Calorie Friendly Tiramisu Recipe without Mascarpone Cream Cheese – Here’s How to Make It!

We basically prepare this calorie friendly tiramisu recipe without mascarpone in the same way as we would do with the classic recipe. The only difference is the cream mixture.

Therefore, the first thing to prepare is the vanilla pudding. To do so, either follow the instructions of my protein pudding recipe or as they are giving on the package of any pudding mixture you might use. If using a store-bought pudding you can totally skip this step.

To make sure, that the pudding can cool down completely before we’re moving on, transfer the hot pudding mixture into a deep plate and cover the top with some plastic wrap.

Once the pudding is well cooled, or if you’re using a store-bought pudding, which is already chilled, we can continue with the cream mixture. Therefore, beat the egg whites until stiff by using your kitchen machine or the hand mixer.

Next, combine the Greek yogurt with the “powdered sugar” in a separate bowl. Then add the pudding before carefully stirring the beaten egg whites into the mixture.

vanilla pudding filled in a soup plate and covered with plastic wrap on top

Layer the Tiramisu, Let It Chill and Enjoy!

Alright, let’s move on and combine all those delicious ingredients. First, mix the espresso shot with the amaretto and drizzle it over the ladyfingers before placing them side by side a medium-sized baking dish.

Then spread a little less than half of your cream mixture evenly on top of the first layer of ladyfingers before repeating the process with the remaining cookies and cream.

Finally spread the leftover cream on top of the second layer of cookies and smooth it out. Now put your calorie friendly tiramisu into the fridge, covered, for three to four hours. And don’t forget to dust the top with cocoa before serving it as a delicious and calorie-friendly dessert!

I hope you like this delicious and simple calorie friendly tiramisu recipe without mascarpone! If so, make sure to give it a try. And if you have any questions or suggestions, feel free to drop them in the comments, or send me a massage via email or Instagram (@julesbalancedrecipes).

In case, you’ve tried this calorie friendly tiramisu, I’d appreciate your comment and rating on this recipe. It’s easy to do via the comments section below this post and it would mean the world to me.

Have fun trying it out and bon appétit,

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on serving of the low-calorie tiramisu recipe without mascarpone served on a plate

Calorie Friendly Tiramisu Without Mascarpone

Julia Schmitt
The all-time favorite dessert as a calorie friendly alternative without the high calorie mascarpone cream cheese. Instead, we’re using vanilla pudding, Greek yogurt and egg whites. In case you would like to substitute coffee, alcohol, and ladyfingers, make sure to check out the note section and the blog post.
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Prep Time 10 mins
Cook Time 15 mins
Cooling Time 3 hrs 30 mins
Total Time 3 hrs 55 mins
Course Dessert
Cuisine Italian
Servings 4 servings
Calories 285 kcal


  • 1 medium-sized casserole dish
  • 1 hand mixer or kitchen machine
  • 1 small saucepan
  • 1 whisk


  • 320 g vanilla pudding * (~11 to 12 oz)
  • 350 g low-fat Greek yogurt (2-5% fat) (~8.2 oz or 1½ cups)
  • 40 g erythritol or xylitol – processed in a blender to make powdered sugar (~1.4 oz or ¼ cup) alternatively same amout of powdered sugar
  • 2 egg whites (~2.3 oz)
  • 1 shot of espresso**
  • 1 shot of amaretto** (20 cl)
  • 150-200 g ladyfingers *** (~5.3 to 7 oz)
  • some baking cacao to serve



  • Prepare the vanilla pudding according to the package direction (or if using my protein pudding recipe, the directions as indicated over there). Transfer the pudding into a deep dish, cover the surface with plastic wrap and let it cool down completely.
    vanilla pudding in a soup dish covered with plastic wrap
  • Beat the egg whites until stiff. Mix the yogurt with the “powdered sugar” until smooth. Add the vanilla pudding and combine it well with the yogurt cream bevor carefully fold in the beaten egg whites.

Layer the Tiramisu

  • Mix the espresso with amaretto. Drizzle the ladyfingers with the coffee and place them side by side in the baking dish. Spread a bit less than half of the cream on top of the first ladyfinger layer and smooth it out.
    ladyfingers drizzled with coffee and amaretto and layered in a medium-sized baking dish
  • Repeat the process for a second layer, then spread the remaining cream evenly on top. Cover and refrigerate the tiramisu for three to four hours.
    a second layer of cookies on top of the first layer of ladyfingers and tiramisu cream


  • Dust the Tiramisu with the cocoa before serving. Leftovers will keep for two to three days in the refrigerator.
    calorie-friendly tiramisu without mascarpone served with cacao on top


*You can use a store-bought vanilla pudding form the refrigerator section, a pudding powder package from the baking section or you can use about two and a half servings of my high protein pudding recipe.
**Use a strong filter coffee instead of espresso and bitter almond flavoring instead of amaretto. If children are eating along, substitute both with hot chocolate.
***Instead of ladyfingers, you can prepare a lower-sugar sponge cake. More details can be found in the post. 
Nutritional values per serving:
  • calories: 285 kcal
  • fat: 4.8 g
  • carbohydrates: 37.6 g
  • protein: 22 g


Calories: 285kcal
Keyword healthy dessert recipe, low-calorie tiramisu recipe, tiramisu recipe without mascarpone
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