Healthy Peanut Butter Mousse

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, high protein, vegan)

10 minutes

5 minutes

15 minutes

Yield: 5 cups

Serving Size: 1 cup



  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!


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

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


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

26 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!

  7. Pingback: #HealthyDessert / Peanut Butter Mousse | Have Y...

  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 😉

  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?

  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 🙂

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

  16. 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!

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

  18. 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.

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