How To Make: London Fog High-Protein Tiramisu
London Fog Tiramisu – My favorite drink, my favorite dessert, all while hitting my protein goals.
This recipe is part of a collaboration with our sister blog, Whisk & Wunder, where we share many of our favorite recipes in German for our German-speaking readers.
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This recipe came out of necessity for us.
Thomas is currently working on a project that has him out in the field for 12-hour days, so I’ve been making him a lot of small, portable meals he can take to work. We picked up a heated lunch box, and I got to work batch-prepping food in mini loaf pan–sized portions. He usually goes through three or four of these in a long shift, so having things ready to go has made life a lot easier.
Most of what I was making was savory until he mentioned something that stopped me cold.
One of his coworkers had started drinking straight egg whites during the day to get enough protein.
And I immediately thought:
We are not doing that.
So instead, I made tiramisu.
Why High-Protein Tiramisu?
Part of what made this idea click is realizing that traditional tiramisu is already very simple. It’s mostly mascarpone, coffee or tea, and ladyfingers. No heavy cream, no baking, no complicated structure.
Once I looked at it that way, swapping part of the mascarpone for a low-fat, high-protein Greek yogurt felt like a natural adjustment, not a compromise. The yogurt I use has 19 grams of protein per ¾ cup, and there’s additional protein coming from the mascarpone and even the ladyfingers themselves.
The mascarpone is still doing important work here. Keeping a spoonful or two in the mix is what makes this taste like actual tiramisu, not a “protein dessert.” It’s creamy, rich, and genuinely satisfying.
This is a small, single-serving portion, but it packs a punch and ends up with more protein than a lot of protein bars, while feeling far more like a treat.
Okay here is where I get a liiiiiittle “science-y”, if you are someone who works out you should always aim for 20-30g of protein (depending on your body) within 20 minutes after working out in order to maximize muscle protein synthesis, repair exercise-induced tissue damage, and initiate muscle rebuilding. Basically: don’t be as sore, and build big muscles. To be the most efficient in this you do actually need carbs at the same time. This little treat is perfect to fill in this gap.
Why Disposable Tins?
These tiramisus honestly take under five minutes to assemble, which is why I use small disposable aluminum tins. There’s no worrying about dishes, no commitment to one flavor, and they fit perfectly into lunch boxes or the fridge.
Making a bunch of different flavors for the week is also just more fun. If you’re eating multiple small meals a day, having variety makes a huge difference. I used to do body building and the same food every single day really hit my mental health, so thats why I’m making sure Thomas doesn’t get the same. One day it’s London Fog, another day it might be chocolate, chai, or pistachio.
Same protein hit but a world of possibilities!
London Fog Flavour
This version is inspired by a London Fog latte — Earl Grey tea with vanilla and cream. It’s lightly sweet, cozy, and not overpowering.
It works as:
- a make-ahead breakfast
- an afternoon snack
- a light dessert
- or a mid-shift meal that feels like comfort instead of fuel
Which is exactly what I was aiming for.
Ingredients
- ¾ cup high-protein, non-fat Greek yogurt
- 1-2 spoonfuls mascarpone
- Vanilla syrup, to taste
- Vanilla extract (splash)
- Ladyfingers
- Earl Grey tea (2 tea bags)
Optional:
- Use sugar-free vanilla syrup if you’re being stricter with sugar
- Light sprinkle of cinnamon for the top
Instructions
- Steep the Earl Grey tea using two tea bags in hot water for 3 minutes. Set aside to cool slightly.
- While the tea is steeping, mix the Greek yogurt, mascarpone, and vanilla syrup until smooth.
- Stir one spoonful of the tea into the yogurt mixture to gently infuse the Earl Grey flavor.
- Add one spoonful of the yogurt mixture to the bottom of your container.
- Break the ladyfingers in half if needed (depending on container size). Dip each piece into the tea for about one second, just enough to soften, and place them side by side over the yogurt.
- Add another layer of the yogurt mixture, then repeat with another layer of dipped ladyfingers.
- Finish with a final layer of yogurt mixture. Stir two more spoonfuls of tea into the remaining mixture and spoon a little into the center.
- Optional: sprinkle lightly with cinnamon.
Chill for a few hours or overnight before eating.
I usually prep 3-4 at a time.
Pin Me 📌
If you love easy no-bake desserts, high-protein snacks, or meal-prep ideas that don’t feel boring, this one’s worth saving.
👉 Pin this recipe so you can come back to it — especially if you want to try other flavors later in the week.
FAQ: High-Protein Tiramisu
Is this a high-protein tiramisu?
Yes. This recipe is a high-protein tiramisu made with low-fat Greek yogurt as the base, which provides about 19 grams of protein per ¾ cup, plus additional protein from the mascarpone and ladyfingers. While it’s not meant to be a fitness or diet recipe, it does offer more protein than many store-bought protein bars, while still tasting like a real tiramisu.
Does high-protein tiramisu actually taste like tiramisu?
It does — and that’s intentional. Traditional tiramisu is already mostly mascarpone with soaked ladyfingers and coffee or tea. By keeping a spoonful or two of mascarpone in the mix, this high-protein version stays creamy and rich, without tasting like a “protein dessert.”
Is this a healthy high-protein tiramisu?
This is a lighter, high-protein tiramisu that’s meant to fit into everyday life. It uses high-protein yogurt instead of large amounts of mascarpone or cream, and you can adjust the sweetness to your preference. It’s not a low-calorie dessert, but it is more balanced than traditional tiramisu.
Is this a low-calorie high-protein tiramisu?
This recipe focuses more on protein and satisfaction than being ultra low-calorie. That said, using non-fat Greek yogurt and sugar-free vanilla syrup can make it a lower-calorie high-protein tiramisu compared to the classic version, while still keeping the flavor and texture intact. This recipe has anywhere from 200-300 calories which really isn’t too bad, just depends on your ingredients.
Can I make this high-protein tiramisu ahead of time?
Yes. This high-protein tiramisu is ideal for meal prep. It takes under five minutes to assemble and can be made several days in advance. The flavors actually improve after chilling, which makes it perfect for busy workweeks.
Is high-protein tiramisu good for breakfast?
It can be. Many people enjoy high-protein tiramisu as a make-ahead breakfast or brunch option, especially when paired with tea or coffee. Because it’s higher in protein and portioned individually, it’s also great as a mid-morning snack or post-lunch treat.
Can I make a high-protein tiramisu without protein powder?
Absolutely. This recipe is a high-protein tiramisu without protein powder. All of the protein comes from Greek yogurt, mascarpone, and the ladyfingers themselves. No chalky texture, no artificial aftertaste.
Can I turn this into high-protein tiramisu overnight oats?
You can. For a high-protein tiramisu overnight oats version, layer the yogurt mixture with soaked oats instead of ladyfingers, using Earl Grey tea or coffee to flavor the oats. The result is more breakfast-style but still keeps the tiramisu flavor profile.
What makes this different from a protein tiramisu recipe with protein powder?
Many protein tiramisu recipes rely on protein powder for structure and flavor. This version uses traditional tiramisu logic instead: mascarpone, soaked ladyfingers, and a creamy base, with high-protein yogurt doing the heavy lifting. The result is smoother, creamier, and closer to the original dessert. No grainy mouthfuls here!
Can I customize this high-protein tiramisu?
Yes, and that’s one of the best parts. This base works with many flavors:
- espresso
- chai
- matcha
- chocolate
- pistachio
Making multiple flavors at once is easy, especially when using small disposable tins, and keeps meal prep interesting throughout the week.
Want More Like This?
This London Fog version is just the first in a series. I’m working through different flavors that all use the same simple base — quick to assemble, easy to store, and actually enjoyable to eat.
If you’d like to get new recipes like this straight to your inbox (plus the occasional behind-the-scenes peek at what we’re cooking and testing), you can sign up for the newsletter below.
More Flavors Coming Soon…
I’ll be in the kitchen this week whipping up a bunch of new flavors so stay tuned!
Let us know what flavors you’ll be looking for…
Much love,
