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 looking for an easy, high-protein recipe that actually tastes amazing, you have to try these blueberry muffins.
I found a version of this recipe going viral and knew I had to make it bariatric-friendly—and let me tell you, this one is a keeper. These muffins are soft, packed with blueberries, and have just the right amount of sweetness without any added sugar.
What I love most is how simple this recipe is. You only need three main ingredients, and it comes together in minutes.
Ingredients:
1 box Pillsbury Zero Sugar Yellow Cake Mix
1 (5.3 oz) Oikos Triple Zero Blueberry Greek Yogurt
1 (11 oz) Member’s Mark Vanilla Protein Shake
1 pint fresh blueberries
Directions: Preheat your oven to 325°F. In a mixing bowl, combine the cake mix, yogurt, and protein shake until smooth. Gently fold in the blueberries.
Spray a cupcake tin with cooking spray and use an ice cream scoop to evenly portion the batter. Bake for 19 minutes or until set.
This recipe makes 19 muffins and is perfect for meal prep!
Final Thoughts: These have quickly become one of my favorite go-to recipes. They’re easy, delicious, and perfect for a high-protein lifestyle after bariatric surgery.
If you’re looking for a quick, delicious, and protein-packed smoothie, this Strawberry Banana Cheesecake Protein Smoothie is a must try!
It tastes just like a creamy slice of cheesecake but is designed to help you stay on track with your protein goals. This recipe is perfect for a bariatric lifestyle, especially on busy mornings when you need something fast and filling.
One of the things I love most about this smoothie is how simple it is. Everything goes right into the blender and within minutes you have a sweet, creamy drink that tastes like dessert but gives your body the protein it needs.
Even better — this smoothie packs 37 grams of protein, making it a great option for breakfast, a snack, or anytime you need a protein boost.
Ingredients
4 oz frozen strawberries 2 oz banana 3 oz vanilla Greek yogurt
A splash of Jordan’s Cherry Skinny Syrup 1 Tablespoon sugar-free cheesecake pudding mix 1 vanilla protein shake (I used Member’s Mark Vanilla Protein Shake)
Optional topping: White Chocolate Cold Foam
Instructions
Add the frozen strawberries, banana, vanilla Greek yogurt, sugar-free cheesecake pudding mix, Jordan’s Cherry Skinny Syrup, and vanilla protein shake to a blender.
Blend until smooth and creamy.
Pour into a glass and top with white chocolate cold foam if desired.
Enjoy!
Why This Smoothie Is Great for Bariatric Living
After bariatric surgery, getting enough protein each day is incredibly important. Smoothies like this make it easy to stay on track while still enjoying something that tastes amazing.
This recipe is:
✔ High protein ✔ Quick and easy ✔ Bariatric friendly ✔ Perfect for on-the-go
If you enjoy simple recipes like this, be sure to check out more recipes on Bariatric Living with Lisa where I share easy ways to make bariatric living delicious and sustainable.
If you’re looking for a simple, high-protein breakfast that fits into a bariatric lifestyle, these Protein Overnight Oats are one of the easiest meal prep options you can make.
In just a few minutes, you can prep multiple breakfasts for the week with zero cooking required. I made four bowls at once — two vanilla and two chocolate — so my mornings are already handled.
This recipe is great for busy schedules, post-op routines, and anyone trying to stay consistent with protein-forward meals.
Ingredients
1/3 cup quick oats
1/2 cup protein shake (Nurri Vanilla or Fairlife Chocolate — or your favorite)
2 tablespoons natural peanut butter
1 teaspoon honey
1 tablespoon chia seeds
Directions
Add all ingredients to a bowl or container.
Mix well until fully combined.
Cover and refrigerate overnight.
Grab, stir, and enjoy in the morning.
Why this works for bariatric lifestyles
Prioritizes protein first
Easy portion control
No morning prep required
Keeps you full and satisfied
Great texture and flavor options
Make a batch ahead of time and rotate flavors to keep breakfast from getting boring.
Vanilla or chocolate… which one are you reaching for first?
If you’re in the bariatric stage where you’re tired of protein shakes and need something savory, this snack is a must.
Halloumi cheese fries are one of my favorite quick, satisfying, high-protein options when I want something warm, salty, and indulgent — without going off track.
I cooked these in a skillet with butter and the flavor is next-level. The outside gets beautifully golden and crispy while the inside stays soft and chewy. It honestly feels like a treat.
You can also make these in the air fryer if you want a lighter option, and they still turn out delicious.
Why this works for bariatric life:
High in protein
Low in carbs
Very filling in small portions
Helps curb cravings for fried foods
Quick and simple
This is one of those snacks that reminds you bariatric eating doesn’t have to be boring — it can still be comforting, flavorful, and satisfying.
Life after bariatric surgery comes with a lot of opinions—and unfortunately, a lot of myths. Over time, these myths can turn into guilt, fear, and the feeling that you’re “doing it wrong.”
Let’s clear a few things up.
Myth: You’ll never be hungry again. Reality: Hunger can come back, especially months or years post-op. Hunger does not mean your surgery failed. It’s normal. At least for me, it’s normal.
Myth: Regain means you failed. Reality: Weight fluctuations happen. Regain is feedback, not failure. It’s a chance to reassess habits—not a reason to quit.
Myth: You can’t eat carbs ever again. Reality: Carbs aren’t the enemy. Balance, portion awareness, and protein-first choices matter more than cutting out entire food groups.
Myth: Protein has to be boring. Reality: Protein can be delicious, satisfying, and creative. Eating well doesn’t have to feel like punishment.
What about cravings and scale stalls? Cravings happen. Stalls happen. Neither one means you’ve messed everything up. Consistency matters more than perfection, and one off day doesn’t erase progress.
One habit I never skip: Getting back to basics. Protein first. Hydration. Grace.
If you’re navigating life after bariatric surgery and wondering if what you’re experiencing is normal—chances are, it is. You’re not behind. You’re not broken. You’re learning how to live in this new season.
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.
If you love classic comfort desserts but want a lower-sugar option, this Sugar-Free Apple Cranberry Dump Cake is a must-try. It’s simple, flavorful, and perfect for anyone following a bariatric or low-sugar lifestyle.
This recipe combines tender apples, tart cranberries, warm spices, and a buttery cake topping—all without traditional sugar. It’s one of those desserts that no one will believe is sugar-free.
Ingredients
5 apples, cubed
12 oz fresh cranberries
3 tablespoons butter
½ cup Splenda
⅛ cup Jordan’s Caramel Skinny Syrup
⅛ cup Jordan’s Brown Sugar Cinnamon Skinny Syrup
1 tablespoon cornstarch
2 tablespoons water
Pillsbury Zero Sugar Yellow Cake Mix
16–20 pats of butter
Instructions
Sauté apples and cranberries in a skillet with butter, Splenda, and both Skinny Syrups until tender.
Mix cornstarch and water to form a slurry and stir into the fruit mixture until thickened.
Transfer fruit filling to a 9×13 baking dish.
Evenly spread the zero-sugar cake mix over the fruit.
Top with butter pats.
Bake at 325°F for 30–40 minutes, until golden and bubbly.
One of my favorite ways to add flavor without added sugar is by using Jordan’s Skinny Syrups. The caramel and brown sugar cinnamon flavors give this dump cake that classic holiday taste without the sugar spike.
👉 You can save 10% on your first order at skinnymixes.com by using my code: BARIATRICLIVING101
Final Thoughts
This sugar-free dump cake is proof that you don’t have to give up dessert to stay on track. It’s warm, comforting, and perfect for holidays or anytime cravings hit.
As I continue sharing my rediscovered 2018 bariatric videos on Bariatric Living 101, today’s video holds a very special place in my heart.
In this throwback video, I’m joined by my friend Penny. Penny and I met at the bariatric center and ended up having our surgeries on the exact same day. While we walked into surgery together, we chose two different bariatric procedures. I had Sleeve Gastrectomy, and Penny chose SIPS.
A Quick Protein Taste Test Before the Talk
Before our discussion begins, I share a quick taste test of a protein pudding I picked up from Aldi and give my honest thoughts. Finding protein-focused foods that actually taste good is a big part of bariatric life — and I’ve always believed in keeping things real.
Sleeve Gastrectomy vs SIPS: Our Experiences
In our conversation, Penny and I talk openly about:
What led us to choose different surgeries
How Sleeve Gastrectomy and SIPS differ
Early recovery experiences
What life looked like shortly after surgery
This wasn’t about saying one surgery is better than the other — it was about sharing real experiences so others could feel informed while making their own decisions.
Why I’m Sharing This Video Now
Many people following Bariatric Living 101 today are still in the research phase of their bariatric journey. Hearing firsthand experiences from patients who chose different paths can be incredibly valuable — and this video captures that honesty from the very beginning of my journey.
If you’re considering bariatric surgery, newly post-op, or just looking for community, I hope this video reminds you that there’s no one-size-fits-all approach — only the choice that’s right for you.
👉 Watch the full video on YouTube and don’t forget to subscribe for more bariatric lifestyle content, recipes, and rediscovered moments from my journey.
Bariatric Living 