Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe

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

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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4.27 from 15 votes
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Healthy Peanut Butter Mousse

Servings: 9 servings
Prep Time: 30 minutes
Total Time: 30 minutes
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!


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


  • Rinse and drain the block of tofu.  Cut it in four pieces and place on paper towels. Press out as much liquid as possible.
    Making Healthy Peanut Butter Mousse - Healthy Dessert Recipes at Desserts with Benefits
  • Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.
  • 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!
  • 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!

Recipe Notes

If you want an UBER rich peanut butter mousse, add 1 tsp of Natural Butter Flavor to the recipe!
Nutrition Facts
Healthy Peanut Butter Mousse
Amount Per Serving (1 serving = ½ cup)
Calories 180 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 95mg4%
Carbohydrates 7g2%
Fiber 6g25%
Sugar 3g3%
Protein 25g50%
Vitamin A 100IU2%
Calcium 150mg15%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Dessert
Cuisine: Pudding & Mousse
Keyword: Dairy Free, Gluten Free, High Protein, Low Carb, No Bake, Peanut Butter, Sugar Free, Vegan

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

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!

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


With love and good eats,


– Jess


82 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 ?

  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 😉

    • It has 25g of protein per serving. That’s right in the middle of the 20-30g range you gave.

  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!


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

    • 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 on 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! 🙂

  12. 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 🙂

    • 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

    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! 😉

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  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!5 stars

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

  17. jimenezlestrange

    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.5 stars

  18. 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… 🙂

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  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, 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!!

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  26. Just regular extra firm tofu? not silken?

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  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?

    • Oooo that’s such a good idea! I haven’t tried it but I don’t see why that wouldn’t work. You *might* be able to taste the avocado but that doesn’t necessarily mean that’s a bad thing. I think the mousse would only keep for a couple days too… just something to be wary of! 🙂

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  33. Pingback: Healthy Peanut Butter Banana Pudding | Dairy Free, Vegan, High Protein

  34. Pingback: 101 Gluten-free Dairy-free Dessert Recipes - Rachael Roehmholdt

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  36. Need to balance my hormones, but also want quality. I tried the PB rice crisp protein bars and it didn’t really keep well- which is the sole purpose of intentionally meal prepping bars so you don’t have to buy them. ANYWAYS- I’m experimenting with this recipe – with 1) half tofu/navy beans (see if there’s a quality texture) or 2) all tofu with a mix of powdered PB & a small dose of PB melted in a double boiler

  37. Yum!! I made this tonight and it’s SO good! I used chocolate PB2 and about 1/2 tsp Natvia because I didn’t have any Stevia. Delicious – husband and 4yo agreed!5 stars

  38. Pingback: 11 Delicious Nut Butter Snacks You Can Whip Up in a Minute - Lucks List

  39. Has anyone tried putting this through an ice cream maker? The picture makes it look like it’d be a good ice cream consistency.

  40. Pingback: 45 Healthy Dessert Recipes That Will Satisfy Any Sweet Tooth

  41. Simple to make in my ninja! I made it super smooth. It’s a tad boring though. I’ll have to play with it tomorrow. Maybe it’s better cold. Glad it’s healthy! Excited about mousse because instead of waiting for my ice cream to soften, I can have mousse right away!4 stars

  42. Pingback: Vegan Protein Sources – 45 Delicious Vegan Protein Recipes! | Eat As Much As You Can

  43. Mine came out much whiter and gritty no matter how much I blended it. I followed this exactly.1 star

  44. I just made this and am trying to leave some for my family. 😉 I can’t believe it’s healthy and this yummy! Thank you!

    (I did make one small change: I used a little less PB2 and added 1/4 cup natural peanut butter.)5 stars

  45. Nutritious and healthy mousse. Peanut Butter Mousse, presentation is really nice. Thanks, you deserve star rating.5 stars

  46. OH! This was NUMMY! I loved how it was a subtle sweetness. Before making this, I was mentally prepared to add up to a half cup of PB to the recipe if needed, because there are often times I get recipes that aren’t enjoyable. So I mentally girded my loins in case this was also a bomb. NOPE. This was LUSCIOUS! I used silken tofu since that’s what I had on hand. It was thick, and creamy. I could pipe it as a frosting if I wanted because it had so much body. YUM! Thank you!5 stars

  47. Not necessarily true. In some instances soy can actually help reduce the risk of breast cancer. The best way to consume soy is in its hole and healthy form. So tofu is much of a better source of soy than something more processed like soy protein isolate. Ideally fermented soy products are best but there’s no harm in consuming moderate amounts of soy in whole form, as long as you don’t have some underlying disorder. You should ask your doctor for their opinion, my doctor told me it was perfectly fine for me to eat tofu.

    • Can you use oat/ soy milk in this recipe instead of almond milk ? Also, is the sweetener necessary or can I omit/ replace with something naturally sweet? I dont really want to go and buy some for this recipe specifically and it will likely just sit in my cupboard and expire. I am not too bothered if it isnt noticeably sweet as I can eat 100% dark chocolate with no issue about it being bitter. Obviously if I make it for other people I would add some form sweetener…

      • You can use any milk you like to replace almond milk 🙂
        I definitely would not recommend omitting the sweetener because the tofu and peanut flour are naturally bitter, so you need something to offset that. You can try another sweetener of your choice, but you’ll have to taste as you go to decide how much to use. If you use a liquid sweetener like honey or maple syrup, the mousse might turn into a pudding texture from all the extra liquid. Hope you like the recipe!! 🙂

  48. The taste isn’t horrible, Tastes kinda like peanut butter…. But unsweetened natural peanut butter mixed with flour. You would need an entire gallon of milk to eat one serving (IMO)2 stars

  49. can I substitute firm Tofu (can not have those massive amounts of estrogen in my body at the moment) with a blended porterhouse?5 stars

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