Jan 23, 2017
Dairy FreeEgglessGluten FreeHigh FiberHigh ProteinLow CarbSugar FreeVegan
You’d never know that thisSUPER thick, rich, and decadent Peanut Butter Mousse recipe is… healthy! It’s sweet, yetsugar 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 isgood 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.
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!!
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Healthy Peanut Butter Mousse
Servings: 9 servings
Prep Time: 30 minutes mins
Total Time: 30 minutes mins
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!
Ingredients
- one 14oz container Organic Extra Firm Tofu
- 1¾ cups Unsweetened Vanilla Almond Milk
- 2 tsp Vanilla Extract
- 2 tsp Liquid Stevia Extract
- 330g (2¾ cups) Peanut Flour
- ¼ tsp Salt
Instructions
Rinse and drain the block of tofu. Cut it in four pieces and place on paper towels.Press out as much liquid as possible.
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 ofNatural Butter Flavorto the recipe!
Nutrition Facts
Healthy Peanut Butter Mousse
Amount Per Serving (1 serving = ½ cup)
Calories 180Calories 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:
- halfthe 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 alonevegan).
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 ifhe likes it,you will too!
Okay, I’ve heard enough. I’m off to the kitchen to make myself another batch 😉
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With love and good eats,
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–Jess
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posted in 5 Ingredients or Less, Nutrition Label,
FAQs
| Brand/Product | Net Carbs | Added Oil |
|---|
| Smart Balance Creamy Peanut Butter | 5g | Yes |
| Jif Creamy Peanut Butter | 5g | Yes |
| Skippy Creamy Peanut Butter | 4g | Yes |
| Justin's Classic Peanut Butter | 5g | Yes |
2 more rowsMay 12, 2021
How many carbs are in keto chocolate mousse? This keto chocolate mousse recipe has 3.9g of carbs and 1.8g of fiber per serving. That comes to 2.1g net carbs per half-cup serving.
How do you eat peanut butter without carbs? ›
Spread it on keto-friendly bread, mix it into smoothies, or incorporate it into desserts with almond or coconut flour. For creative peanut butter recipes and ideas, explore our Quora Space on Keto and Nut Butters. Peanut Butter actually goes perfectly with the keto diet.
What is peanut butter mousse made of? ›
To a separate large mixing bowl, add the peanut butter, cream cheese, and confectioner's sugar. Using a hand mixer on medium speed, beat until smooth. Add about ¼ of the whipped cream to the peanut butter mixture. Use the hand mixer to beat until incorporated.
Is no sugar added peanut butter low-carb? ›
Sticking to natural, unsweetened peanut butter is a great option, especially if you're on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.
What is a low sugar substitute for peanut butter? ›
Almond Butter
One of the most popular peanut butter alternatives on the shelf, almond butter is slightly lower in sugar and higher in other nutrients than peanut butter. Almonds often have a richer flavor and similar texture, while also having heart health-boosting and cholesterol-reducing effects.
Will 27 net carbs kick me out of ketosis? ›
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.
Is cool whip OK for keto? ›
Answer: Cool Whip is not keto due to its high fructose corn syrup, but making your own keto-friendly version is as easy as pie... topping. Cool Whip is fairly low in carbs.
Will sugar free jello break ketosis? ›
Yes. Anything that affects blood sugar and increases insulin response can kick you out of ketosis. Since Most sugar free jello varieties have maltodextrin, and maltodextrin has been shown to raise blood sugar in many people, then I would say in general sugar free jello will kick you out of ketosis.
Is hummus allowed in keto? ›
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Can you eat too much peanut butter on keto? ›
Limit yourself to 5 tablespoons per day on keto, measure your blood sugar and ketone levels if needed, and feel free to explore different ways to eat it. As long as you know what to look for in peanut butter, it can perfectly fit into your diet, keto or otherwise.
What is vegan mousse made of? ›
This recipe only calls for only 3 main ingredients – tofu, dark chocolate and maple syrup! The darker the chocolate you use the better. I chose to go with a 90% cocoa variety. The mousse feels light but it's still quite rich so I would say this recipe makes enough to serve 4 people.
What makes a good mousse? ›
Whipping cream is the soul of a rich and creamy mousse. While making whipped cream may sound like a cakewalk, it's important to not carried away and over whisk the cream. It's only a matter of seconds and your cream could go from creamy and smooth to grainy and broken!
Which peanut butter can you eat on keto? ›
Simply Smooth and Simply Crunchy are two of the best no-stir spreads you can stock in your pantry before starting a keto diet. Two tablespoons of Simply Smooth or Simply Crunchy contains only 4 grams of net carbs (7g carbs - 3g fiber) with 0g added sugars.
Is Skippy peanut butter low carb? ›
Common brands like Jif and Skippy ballpark at around a similar number for carbs (eight grams and six grams, respectively), but both products have added sugars. You can definitely still have some while on keto, but opting for naturally sweetened versions is still your best bet.
What peanut butter is safe for keto? ›
What kind of peanut butter is best for keto? "Make sure to look for peanut butters with only up to two ingredients in them: peanuts, and maybe salt," Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or chunky.
What is the best peanut butter for diabetics to eat? ›
Incorporating Peanut Butter into Your Diabetes Diet
Choose natural peanut butter: Look for natural peanut butter options that do not contain added sugars, oils, or preservatives. Alpino peanut butter is a great choice as it is made with only natural ingredients and has low sugar content.
