If you’re trying to lose weight but still crave something sweet, you don’t have to give up dessert entirely. In fact, more creators in the health space are proving that indulgent treats can fit into a balanced routine—especially when they’re made with smarter, high-protein swaps.
That’s exactly the approach weight loss influencer Samantha Milton takes. After losing an impressive 250 pounds, she’s become known for sharing realistic, satisfying recipes that don’t derail progress. One of her latest creations? A “low calorie” and “high protein” tiramisu that delivers the classic flavors of the Italian dessert—with a fraction of the calories and a serious protein boost.
“Looks good, tastes good—like, so good,” she says in her TikTok, showing off the creamy, cocoa-dusted treat.
@smallersam_pcos Tiramisu (310 cals + 38g protein) This recipe makes one serving: -3/4 Cup, 0% Greek Yogurt -1 tsp(s), Blonde Gold Espresso Instant Coffee -1 teaspoon Sugar Free Torani Syrup -13 mini Nila Wafer Cookies -1/2 tbsp Unsweetened cocoa powder -1 packet/scoop Clean Simple Eats Simply Vanilla Protein Powder @Clean Simple Eats (use SMALLERSAM to save) -1 Tsp, Vanilla extract -2 tbsp(s) Sugar Free Cheesecake Jello pudding mix #tiramisu #protein #dessert #pcos #csepartner original sound – SmallerSam_PCOS
A Lighter Take On A Classic Dessert
Traditional tiramisu is typically made with heavy cream, mascarpone cheese, and sugar—ingredients that can quickly add up in calories. Milton’s version swaps those out for more nutrient-dense options, starting with nonfat Greek yogurt as the base. This simple change not only cuts calories but also adds a significant amount of protein to help keep you full.
She mixes the yogurt with vanilla protein powder, sugar-free cheesecake pudding mix, and a splash of vanilla extract to create a creamy, dessert-like filling. Thanks to the added protein powder, the texture stays thick while boosting the overall protein content.
Instead of traditional ladyfingers, Milton uses mini vanilla wafer cookies—about 10 to 13 per serving—which she dips into instant espresso for that signature tiramisu flavor. She also uses sugar-free sweetener and syrup to keep the sweetness without extra sugar.
To finish, she dusts the top with unsweetened cocoa powder, giving it that classic tiramisu look and taste.
The final result? A single-serving dessert that comes in at around 310 calories with an impressive 38 grams of protein—making it far more balanced than the traditional version.
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Why High-Protein Desserts Work
Recipes like this aren’t just about cutting calories—they’re about making your diet more sustainable. High-protein desserts can help curb cravings, support muscle maintenance, and keep you feeling satisfied longer, which is key for long-term weight loss.
By recreating your favorite treats with better-for-you ingredients, you’re less likely to feel restricted—and more likely to stick to your goals.
You don’t have to give up desserts to lose weight. With a few smart swaps, recipes like this high-protein tiramisu can satisfy your sweet tooth while still supporting your progress. As Milton proves, it’s all about finding options that “look good” and “taste good”—without setting you back.
Ingredients:
(310 cals + 38g protein)
-3/4 Cup, 0% Greek Yogurt
-1 tsp(s), Blonde Gold Espresso Instant Coffee
-1 teaspoon Sugar Free Torani Syrup
-13 mini Nila Wafer Cookies
-1/2 tbsp Unsweetened cocoa powder
-1 packet/scoop Clean Simple Eats Simply Vanilla Protein Powder
-1 Tsp, Vanilla extract -2 tbsp(s)
-Sugar Free Cheesecake Jello pudding mix
