If you love the flavors of tiramisu but want a simpler, higher-protein, lower-carb, and sugar-free option, this Tiramisu-Inspired Overnight Pudding is a delicious treat to try!
This easy recipe combines creamy vanilla Greek yogurt, vanilla protein shake, chia seeds, and espresso for a delicious coffee-flavored pudding. A dusting of unsweetened cocoa powder on top gives it that classic tiramisu-inspired finish.
It comes together in just minutes and sets overnight in the refrigerator, making it a great option for an easy breakfast, snack, or dessert.
Ingredients
2 tablespoons chia seeds
½ cup vanilla Greek yogurt
¼ cup vanilla protein shake of your choice
1 teaspoon Nescafé Espresso
Unsweetened cocoa powder, for topping
Instructions
Add the chia seeds, vanilla Greek yogurt, vanilla protein shake, and espresso to a bowl or container.
Stir thoroughly until all the ingredients are well combined.
Sprinkle unsweetened cocoa powder over the top.
Cover and refrigerate overnight.
The next day, stir if desired and enjoy your delicious tiramisu-inspired protein pudding!
Why You’ll Love This Recipe
This recipe is:
High in protein
Low in carbohydrates
Sugar-free
Easy to prepare
Perfect for meal prep
A delicious way to satisfy a coffee and chocolate craving
The espresso and cocoa powder give this pudding those delicious tiramisu-inspired flavors, while the Greek yogurt and protein shake help make it a more protein-forward option.
Bariatric-Friendly Recipe Note
This is a simple recipe that can be enjoyed as part of a protein-forward lifestyle. As with any recipe, portion sizes and individual tolerance can vary, especially after bariatric surgery. Always follow the recommendations and guidance of your healthcare team.
If you try this recipe, I hope you enjoy this simple and delicious twist on tiramisu! ☕🍫💕
I can hardly believe it—Bariatric Living with Lisa has reached 100 subscribers! 🎉💯
This may be my first 100 subscribers, but each and every one of them is incredibly special to me. I wanted to create a video that was more than just a recipe. I wanted to celebrate the people who have supported my channel and let them know how truly grateful I am.
To celebrate, I made a special High-Protein, Low-Carb Tiramisu! ☕🍫
A Special 100 Subscriber Celebration
For the video, I created a fun celebration setup with confetti falling over the words “100 Subscribers.” I also made a special dessert with the number 100 candles to mark this milestone.
Then I took everyone into the kitchen with me to make a healthier version of one of my favorite classic desserts: tiramisu!
After making the dessert, I returned to the celebration area for a taste test. It was such a fun way to celebrate this milestone with everyone who has supported my channel.
High-Protein Low-Carb Tiramisu
This tiramisu begins with homemade coconut-flour ladyfingers. The recipe combines separated eggs, sifted coconut flour, sweetener, vanilla, and whey protein powder to create the ladyfingers. The batter is carefully folded together to help preserve the air whipped into the egg whites before being piped and baked.
Once cooled, the ladyfingers are lightly flavored with espresso. Because coconut flour absorbs liquid quickly, they need to be handled carefully. The recipe recommends dipping them very quickly or drizzling the espresso over them instead of soaking them for too long.
The creamy filling is made with mascarpone cheese, heavy whipping cream, Splenda, and vanilla extract. The whipped cream is folded into the sweetened mascarpone mixture to create a creamy filling for the tiramisu.
The tiramisu is assembled by layering the espresso-treated ladyfingers with the mascarpone cream. After the final layer of cream, the top is dusted with unsweetened cocoa powder. The dessert then needs to chill for several hours, with overnight chilling recommended in the recipe for the best texture.
Thank You for 100 Subscribers!
I am so thankful for everyone who has watched my videos, subscribed to my channel, left comments, shared my content, or simply taken the time to stop by and spend a few minutes with me.
Bariatric Living with Lisa is about more than just recipes. It is about finding ways to enjoy food, creating healthier versions of recipes, sharing bariatric-friendly ideas, and enjoying life along the way.
I am so excited to see where this journey takes us next!
Thank you for being part of the Bariatric Living with Lisa family. ❤️
Here’s to the next milestone! 🎉💯
Watch the Celebration Video
Come celebrate 100 subscribers with me and watch me make this High-Protein Low-Carb Tiramisu!
Lisa’s High Protein Low Carb Tiramisu
Nut-Free Keto Ladyfingers Recipe
Prep time: 20 minutes
Cook time: 15 minutes
Yield: 21 ladyfingers [12]
Ingredients
5 large eggs, separated (room temperature), but really needed 6 large eggs, separated.
½ cup coconut flour, sifted
½ cupSplenda (divided into two ¼-cup portions)
¼ cup unflavored whey protein powder (helps provide structure so they don’t deflate), but really could use less, about a 1/8 cup.
1 tsp vanilla extract
¼ tsp cream of tartar (optional, helps stabilize the egg whites)
Pinch of salt [6, 7, 13, 14, 15]
Step-by-Step Instructions
Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment paper. [6, 12, 16]
Whip the egg whites with a pinch of salt and the cream of tartar using an electric mixer until foamy. Slowly rain in ¼ cup of your sweetener, whipping continuously until you achieve very stiff peaks. Set aside. [6, 7, 17, 18, 19]
Beat the egg yolks in a separate bowl with the remaining ¼ cup of sweetener and vanilla extract for 3–4 minutes until thick, pale, and ribbons form. [6, 7, 20]
Combine the dry ingredients by whisking the sifted coconut flour and whey protein powder together in a small bowl. [6, 21]
Gently fold the mixtures together. Use a rubber spatula to fold a third of the whipped egg whites into the yolk mixture. Alternating in batches, gently fold in a portion of the flour mixture and the remaining egg whites. Mix very gently to avoid deflating the air bubbles. [6, 22]
Pipe the ladyfingers by transferring the batter into a pastry bag fitted with a wide, round tip. Pipe 3-inch long logs onto your lined baking sheet, leaving an inch between each one. [6, 12, 23, 24]
Bake for 12–15 minutes until the edges are golden brown and the tops feel lightly springy. [6, 25]
Cool completely on the baking sheet before moving them. They will crisp up slightly as they cool down. [6, 26, 27]
Pro Tips for Success
Sift the Flour: Coconut flour is notoriously clumpy. Sifting it ensures it incorporates smoothly without leaving chalky pockets in your delicate batter.
Watch the Coffee Soak: If you are using these for a keto tiramisu, dip them into the espresso quickly. Coconut flour sponges soak up liquid much faster than wheat or almond flour versions and can fall apart if left submerged for more than a second or two. [1, 6, 7, 28, 29]
2. The Espresso Dip Strategy
Coconut flour acts like a dense sponge. If you submerge these ladyfingers like traditional wheat ones, they will dissolve into paste. [4]
The Technique: Do not submerge them. Instead, pour your espresso into a wide, shallow bowl. Take a ladyfinger and drop it into the liquid, counting “one” (about 0.5 seconds), flip it instantly, count “two”, and remove it immediately. [4, 8, 9]
Alternative Method: Lay all your baked ladyfingers flat in your Tiramisu dish first. Use a pastry brush or a teaspoon to gently drizzle the espresso over each cookie. This gives you total control over the moisture. [10, 11]
Sweetening the Espresso: Add 2 tablespoons of Granulated Splenda directly into your warm espresso before dipping to counteract the intense bitterness. [10, 11]
3. Making the Splenda Mascarpone Cream
To complete your Keto Tiramisu, replace the traditional sugar in the cream filling using this quick keto assembly: [12]
Whip the cream: In a cold bowl, whip the heavy cream and vanilla extract until stiff peaks form. Set aside.
Blend the cheese: In a separate bowl, beat the room-temperature mascarpone cheese and the ⅓ cup of Splenda together until completely smooth and creamy.
Fold: Gently fold the whipped cream into the sweet mascarpone mixture using a rubber spatula until combined.
Assemble: Layer your lightly-espresso-soaked ladyfingers at the bottom of a dish. Spread half the cream on top. Add a second layer of soaked ladyfingers, followed by the remaining cream.
Chill: Dust the top generously with unsweetened cocoa powder. Cover and refrigerate for at least 4 to 6 hours (overnight is best). This chilling window is mandatory for coconut flour ladyfingers to set firmly and mimic the texture of traditional Tiramisu.
What should I make to celebrate the next milestone? Let me know in the comments! 💬
If you’re craving cookies but want something a little healthier, these Cottage Cheese Protein Cookies are going to become one of your favorites!
I know cottage cheese in cookies might sound unusual, but trust me—it creates a wonderfully soft texture while adding extra protein. Combined with rolled oats, peanut butter, and sugar-free salted caramel syrup, these cookies are hearty, satisfying, and naturally sweet without tasting “healthy.”
One of my favorite things about this recipe is how simple it is. Everything mixes together in one bowl, and they’re ready in just minutes. The biggest tip is not to overbake them. Pull them from the oven after about 11 minutes, and they’ll stay soft and tender inside.
Ingredients
1 cup cottage cheese
2 cups rolled oats
½ cup peanut butter (or almond butter)
¼ cup Salted Caramel Skinny Syrup
1 teaspoon vanilla extract
½ teaspoon cinnamon
½ teaspoon baking powder
Pinch of salt
Optional: Sugar-free chocolate chips or raisins
Directions
Preheat your oven to 350°F and line a baking sheet with parchment paper.
Mix together the cottage cheese, oats, and peanut butter.
Stir in the Skinny Syrup, vanilla, cinnamon, baking powder, and salt until a thick dough forms.
Fold in chocolate chips or raisins if desired.
Scoop the dough onto the baking sheet using a small cookie scoop.
Flatten each cookie slightly since they won’t spread much while baking.
Bake for 11 minutes.
Allow the cookies to cool for 5–10 minutes before enjoying.
My Tips
Blend the cottage cheese first if you’d like a smoother cookie.
Don’t overbake them—they’re best when they’re still soft in the center.
Store leftovers in an airtight container in the refrigerator for an easy grab-and-go protein snack.
These cookies are a wonderful option for anyone following a bariatric lifestyle, trying to increase their protein intake, or simply looking for a healthier alternative to traditional cookies.
If you make this recipe, I’d love to hear what you think! Leave a comment on the YouTube video and let me know if you added sugar-free chocolate chips, raisins, or another fun mix-in.
Sometimes the simplest recipes are the best ones, and these 2-Ingredient Parmesan Bites prove exactly that!
If you’ve been scrolling through social media lately, you’ve probably seen this viral recipe making the rounds. I had to give it a try, and I’m happy to report that they’re crispy, cheesy, satisfying, and a wonderful high-protein snack for anyone following a bariatric or low-carb lifestyle.
One of my favorite things about this recipe is that it only takes two ingredients that many of us already have in the refrigerator.
Ingredients
5 ounces grated Parmesan cheese
2 egg whites
Directions
Combine the grated Parmesan cheese and egg whites in a bowl.
Mix until well combined.
Roll the mixture into bite-sized balls.
Place them on a tray or plate and freeze for 2 hours.
Air fry at 400°F for 10 minutes, or until golden brown and crispy.
Serve warm with your favorite sugar-free marinara sauce for dipping.
Why I Love This Recipe
As someone living a bariatric lifestyle, I’m always searching for recipes that are:
High in protein
Low in carbohydrates
Quick and easy to prepare
Made with simple ingredients
Full of flavor
These Parmesan Bites check every box. They’re perfect as an afternoon snack, party appetizer, or even alongside a salad or bowl of soup.
If you make them, I’d love to hear what you think! Be sure to leave a comment on my YouTube video and let me know if you added any seasonings or dipping sauces to make them your own.
If you’re missing creamy Alfredo pasta but trying to stay on track with your bariatric lifestyle, this recipe is going to make you so happy.
This Spaghetti Squash Chicken Broccoli Alfredo gives you all the creamy, cheesy comfort — without the heavy carbs from traditional pasta. And the best part? It’s easy. No homemade sauce required.
As someone living the bariatric lifestyle, I love recipes that:
Prioritize protein
Keep carbs lower
Use convenient ingredients
Fit real life
This recipe checks all the boxes.
Ingredients
1 spaghetti squash
Olive oil
Salt & pepper
1 jar Alfredo sauce
Shredded mozzarella cheese
Shredded parmesan cheese
1 bag frozen broccoli florets
Shredded rotisserie chicken
Instructions
Preheat oven to 400°F.
Cut spaghetti squash in half lengthwise and remove seeds.
Drizzle with olive oil, salt, and pepper.
Place face down on a baking sheet and bake for 30–40 minutes.
While squash is baking, heat jarred Alfredo sauce in a saucepan.
Stir in shredded mozzarella until melted and creamy.
Microwave broccoli according to package directions and stir into sauce.
Once squash is tender, shred the inside with a fork.
Mix spaghetti squash strands into the Alfredo mixture until well coated.
Spoon mixture back into squash shells.
Top with shredded rotisserie chicken, mozzarella, and parmesan.
Return to oven and bake until bubbly and golden.
Why This Works for Bariatric Living
Spaghetti squash replaces traditional pasta
Rotisserie chicken makes hitting protein goals easier
Broccoli adds fiber and volume
Portion-controlled “boats” help prevent overeating
This is comfort food made smarter — and easier.
If you try it, let me know! And if you’re on this journey too, you are NOT alone. ❤️
If you’re following a bariatric lifestyle, getting enough protein in can sometimes feel repetitive. This recipe is one of my new favorites because it takes something we all love — ranch dressing — and turns it into a protein-packed powerhouse.
And trust me… you cannot taste the cottage cheese.
Why This Works for Bariatric Living
High in protein
Low in carbs
Simple ingredients
Great for snacks or light meals
Helps you hit protein goals without feeling heavy
High-Protein Ranch Dressing
Ingredients:
16 oz cottage cheese
1 oz + 1 Tablespoon ranch seasoning mix
7 Tablespoons dill pickle juice
Instructions:
Add all ingredients to a blender.
Blend until completely smooth and creamy.
This ranch is thick, tangy, and perfect for dipping or spreading.
0 Net Carb Mozzarella Sticks
Ingredients:
String cheese
0 net carb tortillas
Butter, melted
Seasonings of choice
Instructions:
Roll each string cheese in a tortilla.
Brush the outside with seasoned butter.
Air fry at 400°F for 5 minutes or until golden and crispy.
Serve immediately with high-protein ranch.
This combo is crispy, cheesy, creamy, and incredibly satisfying — without blowing your carb count.
Perfect for:
Mid-day snack
High-protein lunch
Party appetizer
Late-night craving
If you try this recipe, let me know! I love seeing how you’re living your bariatric life successfully.
If you’re tired of drinking plain protein shakes, this simple protein drink hack is about to become your new favorite. It’s light, refreshing, sugar-free, and completely customizable — perfect for bariatric life or anyone focused on high-protein, low-carb living.
One of the biggest challenges after surgery (or during weight loss) is finding ways to enjoy protein without getting bored. This drink feels more like a fun, flavored refresher than a traditional protein shake — and it’s incredibly easy to make.
🥤 Protein Drink Recipe
Ingredients:
2 sugar-free drink packets (any flavors you love)
A small amount of water
Ice
1–2 splashes of sugar-free syrup (optional)
1 ready-to-drink protein shake
Directions:
Add the drink packets to a cup with a small amount of water and stir until fully dissolved.
Fill the cup with ice.
Add a splash or two of sugar-free syrup if desired.
Pour in your protein shake.
Stir well and enjoy!
Flavor Combo I Used
Welch’s Cherry Pomegranate
Sonic Ocean Water
This combo is fruity, refreshing, and perfect for warmer days — but the possibilities are endless.
💡 Why This Works for Bariatric Life
Helps increase protein intake
Encourages hydration
Sugar-free and low-carb
Easy on the stomach
Totally customizable
If you try this protein drink, let me know your favorite flavor combo! And be sure to follow Bariatric Living for more protein-forward recipes and tips that make this lifestyle easier — and more enjoyable.
Bariatric Living 