Whey Protein Tiramisu with Speculoos
This German-style tiramisu reminds me of my trips to Germany. It's different from the traditional recipe with its delicious and light taste. Everyone who tries it wants more. Perfect for starting this Spring!
Protein tiramisu with speculoos.
INGREDIENTS AND NUTRITIONAL INFORMATION :
To calculate the calories, we will use the average nutritional values of each ingredient. The values are approximate and may vary depending on the brands and specific products used.
- Whipped Cream (250 ml): approximately 800 kcal
- Delicious Whey Protein - Vanilla (20 g): approximately 80 kcal
- Mascarpone Cheese (250 g): approximately 1000 kcal
- Low-fat Cheese (250 g): approximately 450 kcal
- White or Brown Sugar (100 g): approximately 400 kcal
- Vanilla Sugar (1 sachet): approximately 32 kcal
- Speculoos Cookies (300 ml, approximately 150 g): approximately 700 kcal
- Frozen Mixed Berries (400 g): approximately 160 kcal
Total: 3622 kcal
Preparation :
1. Preparing the cream:
- Whisk the cream with the vanilla sugar until thick and airy.
2. Mixing the ingredients:
- In a large bowl, mix together the mascarpone, low-fat cheese, vanilla whey protein, and sugar until smooth and homogeneous.
3. Assembling the tiramisu:
- Step 1: Place a layer of speculoos at the bottom of the bowl.
- Step 2: Add half of the whipped cream over the speculoos layer.
- Step 3: Cover with another layer of speculoos.
- Step 4: Add a layer of frozen mixed berries.
- Step 5: Spread the remaining half of the whipped cream over the berries.
- Step 6: Finish with a final layer of speculoos.
4. Tip:
For an even more indulgent touch, you can sprinkle the top of your tiramisu with speculoos crumbs or cocoa powder.
5. Enjoy your meal!
Enjoy this light and protein-packed dessert, perfect for treating yourself while taking care of your fitness. This tiramisu will undoubtedly become one of your favorites!
Total weight of the recipe :
1430 grams
That would be 7 individual servings of 204 grams each :
Calculating calories per 204 g serving :
3622 kcal ÷ 7.15 = 507.42 kcal per serving
Macronutrients per serving :
To calculate the macronutrients, we need to determine the proportions of proteins, carbohydrates, and fats for each ingredient, then divide by the number of servings.
1. Whipped Cream (250 g):
- Calories: 800 kcal
- Proteins: 3 g
- Carbohydrates: 6 g
- Sugars: 6 g
- Fats: 88 g
2. Delicious Whey Protein - Vanilla (20 g):
- Calories: 80 kcal
- Proteins: 16 g
- Carbohydrates: 1.5 g
- Sugars: 1.5 g
- Fats: 0.5 g
3. Mascarpone Cheese (250 g):
- Calories: 1000 kcal
- Proteins: 10 g
- Carbohydrates: 15 g
- Sugars: 15 g
- Fats: 100 g
4. Low-fat Cheese (250 g):
- Calories: 450 kcal
- Proteins: 45 g
- Carbohydrates: 15 g
- Sugars: 15 g
- Fats: 15 g
5. White or Brown Sugar (100 g):
- Calories: 400 kcal
- Proteins: 0 g
- Carbohydrates: 100 g
- Sugars: 100 g
- Fats: 0 g
6. Vanilla Sugar (1 sachet, 10 g):
- Calories: 32 kcal
- Proteins: 0 g
- Carbohydrates: 8 g
- Sugars: 8 g
- Fats: 0 g
7. Speculoos Cookies (150 g):
- Calories: 700 kcal
- Proteins: 6 g
- Carbohydrates: 105 g
- Sugars: 45 g
- Fats: 30 g
8. Frozen Mixed Berries (400 g):
- Calories: 160 kcal
- Proteins: 3 g
- Carbohydrates: 38 g
- Sugars: 20 g
- Fats: 1 g
Totals for the entire recipe :
- Calories: 3622 kcal
- Proteins: 83 g
- Carbohydrates: 288.5 g
- Sugars: 210.5 g
- Fats: 234.5 g
Macronutrients per 204 g serving :
- Calories: 517.42 kcal
- Proteins: 11.85 g
- Carbohydrates: 41.21 g
- Sugars: 30.07 g
- Fats: 33.42 g
Nutritional Information per 204 g serving :
- Calories: 517.42 kcal
- Proteins: 11.85 g
- Carbohydrates: 41.21 g
- Sugars: 30.07 g
- Fats: 33.42 g
Enjoy this delicious and balanced dessert in terms of macronutrients. It's perfect for indulging while staying mindful of your nutritional intake !
However, be mindful to incorporate this little treat according to your needs !
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Recipes
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