Healthy Peanut Butter Mousse – Healthy Dessert Recipes at Desserts with Benefits

Would you believe me if I told you that this Peanut Butter Mousse is healthy?  Well you should, because it is!  It’s all-natural, refined sugar-free, low-carb, high protein and totally nutritious.  Don’t worry, though, it doesn’t taste like broccoli or anything.  This super easy four-ingredient mousse is super rich, super creamy, perfectly sweet and packed with peanut butter flavor.  After you get a little taste you won’t believe that this is actually good for you.

What I love about this recipe is how quick and easy it is to prepare.  I am pretty busy with school right now — lots of classes, lots of homework, lots of exams — so when I’m in the mood for dessert (which is all the time) I need something fast but still delicious.  This Healthy Peanut Butter Mousse is IT!!

Healthy Peanut Butter Mousse [sugar free, low carb, vegan]

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Yield: 5 cups

Serving Size: 1 cup

Calories per serving: 290 (vs. 1080 in original recipe)

Fat per serving: 13g (vs. 86g in original recipe)

Healthy Peanut Butter Mousse [sugar free, low carb, vegan]

Ingredients

Instructions

  1. Complete the following steps with the tofu (basically, just try to get as much excess liquid out as possible):
  2. Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.
  3. Give it a taste and add more stevia or salt to taste. Be sure to puree the mixture as much as possible, you don't lose anything by overblending but you sacrifice texture and flavor by underblending!
  4. Pour into serving bowls and serve immediately. If not serving right away, cover with plastic wrap and refrigerate
  5. Top the mousse with chopped, salted peanuts and some mini dark chocolate chips if you're feeling extra indulgent!

Notes

If you want an UBER rich peanut butter mousse, add 1 tsp of butter extract to the recipe!

This recipe is: no bake, gluten free, vegan, sugar free, low carb, high fiber, high protein!

http://dessertswithbenefits.com/healthy-peanut-butter-mousse/

When I made this mousse for my family, no one believed it was actually sugar free and high protein (let alone vegan).

My dad said, “There’s no way this is low calorie”  *spoons mousse into mouth*

I told him it was.  “No, it is, the whole bowl has 290 calories and 37g of protein!”

Dad:  Wow, it tastes like it’d be really fatty  *scrapes bowl clean*  That was really good…  Is there any more left?

He asked for another bowl later that day.  And he had some for breakfast the next day too.  Oh, and did I mention that my dad doesn’t even like sweets?  So if he likes it, you will too!

Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits

Time for a nutrition label showdown!  Here, I compare the nutrition label of my Healthy Peanut Butter Mousse to the nutrition label of a typical recipe I found online.  Bon Appetit’s nutrition label is on the left, the Desserts with Benefits nutrition label is on the right:

(prepare to be shocked…  hold on to your pants)

Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits  Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits

(This is me being generous to Bon Appetit’s nutrition label.  In the first calculation I got 920 calories per serving.  But, assuming that their whipped cream fluffed up an extra amount, that would result in 710.  Again, that’s being generous)

All I can say is…

WOW WHAT THE HECK OH MY GOODNESS THE DIFFERENCE IS CRAZY CAN YOU BELIEVE IT BECAUSE I SURE CAN’T AHHHH IS THIS FOR REAL BECAUSE IF IT IS LIFE IS AWESOME.

Okay, I took a breath.  But seriously?  Seriously??  For the same amount of mousse, my recipe has:

  • 420 less calories
  • 44g less fat
  • 23.5g less saturated fat
  • NO cholesterol
  • 28g more protein

In just one serving of Bon Appetit’s recipe there is almost the same amount of fat as 1/3 cup of butter and nearly 3 tablespoons of sugar.  All the while, my recipe has NO butter and NO added sugar.

Okay, I’ve heard enough.  I’m off to the kitchen to make myself another batch  ;)

Healthy Peanut Butter Mousse - Healthy Dessert Blog

It’s TIME TO DIG IN!

Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits

Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits

Labels: 5-Ingredients-or-Less, Eggless, Gluten-Free, High-Fiber, High-Protein, Low-Carb, No-Bake, Nutrition-Label, Peanut-Flour, Pies-Mousses-Tarts-and-Cheesecakes, Sugar-Free, Tofu, Vegan

4 Trackbacks/Pingbacks

  1. Pingback: Desserts With Benefits~Healthy Peanut Butter Mousse (only 5 ingredients) | Vegan Coyote on March 14, 2014
  2. Pingback: #HealthyDessert / Peanut Butter Mousse | Have Y... on March 15, 2014
  3. Pingback: Desserts With Benefits on September 30, 2014
  4. Pingback: Healthy Peanut Butter Mousse [sugar free, low carb, vegan] -… | Dieting 'n' Fitness on October 15, 2014

Comments (17)

  1. yet another incredible recipe! You’ve turned my favorite food (PB) into mousse! Can’t get any better :)

  2. Pipsa: March 14, 2014

    Looks sooo yummy! I can imagine this would be a perfect dip for those strawbs, like a super healthy pb&j! Or spreading this on a sandwich with strawberry slices or healthy jam…

    Those nutritional stats are awesome! No need for those unhealthy 710 cals (!!!), and so much more filling yummy protein – sounds like a plan!

  3. Ally: March 14, 2014

    Looks amazing ! My daughter is allergic to soy any recommendations for substitute ?
    Thanx!

  4. How well does bananas work with this? I bet a frozen banana would rock with tofu!

  5. Angie (@angiesrecipess): March 15, 2014

    I have used silken tofu to make some mousse before, definitely have to give this a try too. They look so creamy and smooth!

  6. jane: March 23, 2014

    Can’t get stevia extract. What can be use to substitute?

  7. dessertswithbenefits: March 24, 2014

    Jane-
    It’s going to be hard to substitute the stevia here, but you can try using 1+1/2 – 2 cups of Stevia in the Raw (it’s available in almost all grocery stores in the baking aisle, usually next to Splenda) :)
    Hope you like the PB Mousse!!
    -Jess

  8. ErikaDPT: March 24, 2014

    The body can not absorb that much protein in one sitting. Do not waste those precious protein calories. 20-30g can be absorbed at time. Half the serving for best benefits.

  9. dessertswithbenefits: March 25, 2014

    ErikaDPT-
    The fat and fiber in the mousse will slow digestion, allowing for better protein absorption. And if this is consumed after a workout, then the body is more receptive to protein absorption as well.
    And it’s not all about the protein in this dessert, it’s about the overall taste and nutrition — healthy fats, complex carbohydrates, vitamins, minerals, etc.
    And I think a 1/2 cup serving is way too little for something so delicious and addictive ;)
    -Jess

  10. Darcie: March 25, 2014

    Can I use peanut butter if I don’t have peanut butter powder?

    If so, how much peanut butter would you use?

  11. dessertswithbenefits: March 25, 2014

    Darcie-
    I haven’t tried using regular peanut butter in this recipe so I’m not sure about the exact measurements. Peanut flour is very absorbent (kind of like oat flour and coconut flour), so you definitely won’t need as much milk. I would recommend using the following adjustments:

    one 16oz container Firm Tofu, drained of liquid (preferably organic)
    256g (1 cup) Natural Peanut Butter
    1/4 cup Unsweetened Vanilla Almond Milk (or “milk” of choice)
    1+1/2 tsp Stevia Extract
    1/8 tsp Salt

    You can adjust the stevia/salt amounts, depending on whether or not your peanut butter contains sugar/salt. Start by using 1+1/2 tsp of stevia and 1/8 tsp of salt, and increase either one (or both) if you feel it needs it. You can also increase the amount of PB if you would like that too :)

    Hope you like the recipe!

    -Jess

  12. Bronwyn: March 26, 2014

    Trying to get my hands on some peanut flour to make this incredible-looking dessert. Is powdered peanut butter the same thing?

  13. dessertswithbenefits: March 26, 2014

    Bronwyn-
    Yes, peanut flour is basically like other storebought powdered peanut butters, except it doesn’t contain the added sugar and salt. I buy my peanut flour online on Amazon.com:
    http://astore.amazon.com/chockohlawtay-20/detail/B0052OOYOW
    Because it doesn’t have any sugar/salt added, you can use it in both sweet and savory applications (it makes a mean Peanut Butter Frosting, along with a delicious Asian Peanut Sauce!)
    Hope you like the PB Mousse! :)
    -Jess

  14. Lisa McVaugh: July 8, 2014

    I fully understand the protein pack that tofu has, but what if you can’t use tofu due allergies? What else could be used and still keep things down a bit?

  15. dessertswithbenefits: July 9, 2014

    Lisa-
    Hmmm, I’m not sure of a very good tofu substitute, but here are my guesses at what might be able to replace it:
    1. 2 cups Organic Cottage Cheese (if you use this, omit the added salt in the recipe since cottage cheese is high in sodium… I would also use less almond milk at first, let’s say 1 cup, then add more from there if you need it)
    2. 2 cups Plain, Nonfat Organic Greek Yogurt (if you use this, you could also use less almond milk… I would start out with 1 cup then add more if you need it)
    3. 1 cup Plain Organic Yogurt + 4oz softened 1/3 Less Fat Organic Cream Cheese (or Neufchâtel)

    I hope one of these substitutions works out for you! Good luck, and I hope you like the recipe :)
    -Jess

  16. Barbara Harris: August 1, 2014

    Would tofuti work as well as the tofu?

  17. dessertswithbenefits: August 2, 2014

    Barbara Harris-
    I’m afraid the Tofutti won’t work to replace the tofu. Tofutti is a super dense and thick cream cheese while tofu is soft, more bulky and less flavorful… which is a good thing here! Don’t worry though, you can’t taste the tofu. It’s aaaall peanut butta! ;)
    -Jess

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