Healthy Peanut Butter Mousse

You’d never know that this SUPER thick, rich, and decadent Peanut Butter Mousse recipe is…  healthy!  It’s sweet, yet sugar free and low carb.  It’s delicious, yet dairy free and vegan.  It’s addicting, yet high protein and totally guilt free!

Would you believe me if I told you that this Peanut Butter Mousse is good for you?  Well you should, because it is!  It’s all natural, doesn’t have any added sugar, it’s low in carbs, high in protein, high in fiber, and totally nutritious.  Don’t worry, though, it doesn’t taste like steamed broccoli or anything.

This super easy 5-ingredient Peanut Butter Mousse is ultra rich and creamy, and packed with peanut butter flavor.

One little taste you will know what true love is.

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

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!!

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

~4¾ cups

Healthy Peanut Butter Mousse

Prep Time: 30 minutes

Cook Time: 0 minutes

Total Time: 30 minutes

Fat per serving: 7

Calories per serving: 180

Ingredients:

  • one 14oz container Organic Extra Firm Tofu
  • 1¾ cups Unsweetened Vanilla Almond Milk
  • 2 tsp Vanilla Extract
  • 2 tsp Stevia Extract
  • 330g (2¾ cups) Peanut Flour
  • ¼ tsp Salt

Directions:

  1. Rinse and drain the block of tofu, then complete the following steps (basically, just try to press out as much liquid as possible):
  2. Making Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits
  3. Making Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits
  4. Making Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits
  5. Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.
  6. 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!
  7. Pour into serving bowls and serve immediately. If not serving right away, cover with plastic wrap and refrigerate.  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 Natural Butter Flavor to the recipe!

All images and text ©.

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 180 calories and 25g 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!

.

Here is the recipe’s nutrition label:

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

As a comparison, here is the nutrition label for Bon Appetit’s Peanut Butter Mousse recipe.  Prepare to be shocked.

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:

  • half the calories
  • 22g less fat
  • 12g less saturated fat
  • ZERO cholesterol or added sugar
  • 20g more protein

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

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

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan! -- Healthy Dessert Recipes at Desserts with Benefits

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With love and good eats,

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– Jess

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47 comments on “Healthy Peanut Butter Mousse”

  1. Pingback: Desserts With Benefits~Healthy Peanut Butter Mousse (only 5 ingredients) | Vegan Coyote

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

  3. 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!

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

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

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

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

  9. 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.

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

    If so, how much peanut butter would you use?

    • 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

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

  12. Lisa McVaugh
    11

    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?

    • 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

    • Hi 🙂 was wondering if you had any success finding a good substitute?I am also allergic to soy. Did the yogurt/cream cheese work out?

  13. Barbara Harris
    12

    Would tofuti work as well as the tofu?

    • 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

  14. Pingback: Healthy Peanut Butter Mousse [sugar free, low carb, vegan] -… | Dieting 'n' Fitness

  15. This is fantastic. I only had a 12 ounce package of tofu, so I scaled the recipe back. I still made five servings out of it, and it is only 176 calories per serving. I’m having it for lunch with bananas. Thank you!

  16. Do you think it would work with almond or hazelnut flour?
    Thanks!

  17. jimenezlestrange
    15

    Just made this and if was unbelievably filling and rich!  Had to add a little extra peanut flour because it was a little thin in my blender.  Maybe I didn’t dry out the tofu enough? I didn’t have any paper towel handy so I just drained the liquid from the tofu.

  18. Colleen Bruns
    16

    Everything looked great until I saw the tofu. Soy based products are chaotic on the hormones, thyroid & a trigger to many women in breast cancer. The picture looks good enough to lick tho… 🙂

  19. Pingback: Did quitting sugar kill my inner foodie? – Sugar Smart Jess

  20. Anyway to make this with peanut butter instead of peanut flour?

    • I haven’t tried that, but I doubt it would work since PB is technically a “liquid” and peanut flour absorbs a lot of liquid, and acts as a thickener here. I suppose you could omit the peanut flour, reduce the almond milk to ~1/2 cup, and add ~2 cups of natural peanut butter? Hope this works!

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  22. I would really love to know the specific brands of ingredients you used to make this, and what program you ran your recipe through to get your nutrition facts. I love your numbers, they add up to a delightful dessert at a calorie, protein and carb level I would really appreciate, however, I ran these ingredients through myfitnesspal.com, and came up with completely different numbers for 5 servings.
    I would love to make and eat this, but I cannot justify 337 calories for a 1/2 c serving, and this is 1/3 of my carb “ration” for the day as I am on a weight-loss low carb diet.

    I used Protein Plus Peanut Flour
    cal 1210 total fat 44 total carbs 88 protein 176
    Naysoya Organic extra firm tofu
    cal 396 total fat 12 total carbs 6 protein 56

    MyFitnessPal.Com Nutrition Facts
    Servings 5.0
    Amount Per Serving 1/2 c
    calories 337
    % Daily Value *
    Total Fat 12 g 19 %
    Saturated Fat 1 g 6 %
    Monounsaturated Fat 0 g
    Polyunsaturated Fat 0 g
    Trans Fat 0 g
    Cholesterol 0 mg 0 %
    Sodium 190 mg 8 %
    Potassium 2592 mg 74 %
    Total Carbohydrate 19 g 6 %
    Dietary Fiber 10 g 40 %
    Sugars 5 g
    Protein 47 g 94 %
    Vitamin A 4 %
    Vitamin C 0 %
    Calcium 23 %
    Iron 18 %
    * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

  23. Do you know if PB2 would work instead of peanut flour?

  24. As a staunch meat eater I have never used tofu before but have been adjusting my diet recently so got the ingredients to make a few batches. I was wondering how long this can be stored in the fridge/freezer and whether it affects the product to freeze and defrost?

    • I’m in the same boat! I’m not vegan at all but tofu can be surprisingly versatile, especially in purées and smoothies (trust me, it works)! Because of the almond milk this keeps for ~1 week. I haven’t tried freezing it… if you try it, portion the mousse in individual cups so you can stir it well after thawing it in case the almond milk separates a little. Hope you like the recipe!!

  25. Pingback: 25 Insanely Good Refined Sugar-free Desserts [All Vegan]

  26. Just regular extra firm tofu? not silken?

  27. Pingback: Vegan Protein Sources - 45 Delicious Vegan Protein Recipes! - Vegan Heaven

  28. Pingback: Healthy Chocolate Peanut Butter Mousse | Desserts With Benefits

  29. Easy to make. Couldnt find peanut flour so I used almond & coconut flour then threw in some peanut butter. (Would pb protein powder work?) Used my super Ninja! Took a long time to blend to the right texture. Made the result warm so I had to place it in the fridge for a while. Tastes plain. I’m putting chocolate fruit dip I made on it to make it better. I put in a lot more stevia. Like trying new recipes but Not going to try this one again. Cheers for sharing though!

  30. Could I substitute avocados instead of tofu?

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