By Karyl Laeving. Updated January 17, 2026. ⭐⭐⭐⭐⭐ from 287 votes.
These High Protein Chocolate Tofu Dessert Cups are luxuriously creamy, deeply chocolatey, and shockingly nutritious. Made with silken tofu and real chocolate, this no bake dessert delivers serious protein with a spoonable, mousse like texture you will crave.
Table of Contents
About This Recipe
What It Is
This recipe is a chilled, no bake chocolate dessert made by blending silken tofu with melted dark chocolate, cocoa powder, and a touch of natural sweetener. The result is a pudding meets mousse texture that sets beautifully in individual cups.
Why It Works
Silken tofu has a naturally smooth structure and neutral flavor, which makes it an ideal base for creamy desserts. When blended with warm melted chocolate, the mixture emulsifies instantly and firms up as it chills, creating a rich and stable dessert without eggs, cream, or baking.
When To Make It
This is a perfect recipe for meal prep, dinner parties, warm weather desserts, or when you want something sweet that still supports your protein goals. It also shines as a post workout treat or a healthier weeknight dessert.
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High Protein Chocolate Tofu Dessert Cups
- Total Time: 2 hours 10 minutes
- Yield: 6 cups 1x
Description
These High Protein Chocolate Tofu Dessert Cups are ultra creamy, no bake, and made with silken tofu and real dark chocolate for a mousse like texture. Dairy free, gluten free, and easy to prep ahead.
Ingredients
14 oz (400 g) silken tofu, drained
3.5 oz (100 g) dark chocolate, chopped
2 Tbsp (10 g) unsweetened cocoa powder
3 to 4 Tbsp (45 to 60 ml) maple syrup (or honey)
1 tsp (5 ml) vanilla extract
1 pinch fine salt
Optional toppings: berries, shaved chocolate, cacao nibs, coconut whipped cream
Instructions
1. Melt the chopped dark chocolate until smooth, then let it cool 2 to 3 minutes so it is warm but not hot.
2. Drain the silken tofu and pat lightly to remove surface moisture.
3. Add tofu, melted chocolate, cocoa powder, maple syrup, vanilla, and salt to a high speed blender.
4. Blend 60 to 90 seconds until completely silky, scraping down the sides once.
5. Taste and adjust sweetness if needed, then blend 10 seconds more.
6. Portion into 4 to 6 small cups or jars and smooth the tops.
7. Chill at least 2 hours (best at 4 hours) until set.
8. Top as desired and serve cold.
Notes
Use silken tofu only. Firm tofu will turn grainy.
For extra high protein, blend in 1 to 2 Tbsp (10 to 20 g) chocolate or vanilla protein powder.
Make ahead: store covered in the fridge up to 5 days.
Freezing: freeze up to 2 months, thaw overnight for pudding texture or eat semi frozen like a fudge cup.
Sweetness depends on chocolate percent. Start with 3 Tbsp (45 ml) maple syrup, then adjust.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Desserts
- Method: No Bake
- Cuisine: American
Nutrition
- Serving Size: 1 cup (about 120 g)
- Calories: 180
- Sugar: 12 g
- Sodium: 120 mg
- Fat: 9 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 0 mg
Why You’ll Love It
- High protein with no protein bar taste
- Ultra creamy and chocolate forward
- Naturally dairy free and gluten free
- No baking and minimal cleanup
- Make ahead friendly and fridge stable
Key Ingredients and Notes
Silken Tofu
Use shelf stable or refrigerated silken tofu. Do not substitute firm tofu. Silken tofu provides the smooth texture and blends without graininess. One 14 ounce or 400 gram package is ideal.
Dark Chocolate
Choose a good quality dark chocolate in the 60 to 70 percent range. This gives deep chocolate flavor without excessive bitterness. Dairy free chocolate works perfectly here.
Unsweetened Cocoa Powder
This boosts chocolate intensity and balances sweetness. Dutch processed or natural cocoa both work.
Maple Syrup or Honey
Maple syrup keeps the recipe vegan friendly. Honey works if you are not vegan. Adjust sweetness to taste based on your chocolate choice.
Vanilla Extract and Salt
Vanilla rounds out the chocolate flavor. Salt sharpens and enhances sweetness without making the dessert salty.
Optional Protein Boost
You can blend in 1 to 2 tablespoons or 10 to 20 grams of chocolate or vanilla protein powder. Choose a smooth, neutral tasting powder for best texture.
How To Make High Protein Chocolate Tofu Dessert Cups
- Melt the chocolate
Chop 3.5 ounces or 100 grams dark chocolate. Melt gently using a double boiler or microwave in 20 second intervals, stirring until smooth. Let it cool slightly but stay pourable. - Prepare the tofu
Drain 14 ounces or 400 grams silken tofu. Pat lightly with paper towels to remove excess surface moisture. - Blend
Add tofu, melted chocolate, 2 tablespoons or 10 grams cocoa powder, 3 to 4 tablespoons or 45 to 60 milliliters maple syrup or honey, 1 teaspoon or 5 milliliters vanilla extract, and a pinch of salt to a high speed blender. Blend for 60 to 90 seconds until completely silky. Scrape down the sides once. - Taste and adjust
Taste the mixture. Add more sweetener or cocoa if desired. Blend again briefly. - Portion
Spoon or pour into 4 to 6 small dessert cups or jars. Smooth the tops. - Chill
Refrigerate for at least 2 hours, preferably 4 hours, until fully set and cold. - Serve
Add toppings just before serving and enjoy chilled.
Pro Tips for Success
- Use silken tofu only. Firm or extra firm tofu will create a grainy texture.
- Blend longer than you think. A fully smooth base is the key to a mousse like finish.
- Let melted chocolate cool slightly before blending to prevent overheating the tofu.
- Chill thoroughly. The dessert firms as it cools and reaches peak texture after several hours.
- For extra richness, add 1 tablespoon or 14 grams melted coconut oil.
- For deeper flavor, use espresso powder. Just 1 teaspoon intensifies chocolate notes.
Variations and Substitutions
Vegan and Dairy Free
Use dairy free dark chocolate and maple syrup. The base recipe is naturally vegan friendly.
Extra High Protein
Blend in protein powder or top with Greek style dairy free yogurt. For more protein ideas, you might also love No-Bake Greek Yogurt Cheesecake Cups on Flavor & Recipes for another creamy, spoonable option.
Peanut Butter Chocolate
Add 2 tablespoons or 32 grams natural peanut butter to the blender for a Reese inspired twist.
Mocha Chocolate
Add 1 teaspoon instant espresso powder to intensify the chocolate flavor.
Mint Chocolate
Add ¼ teaspoon peppermint extract for a refreshing finish.
Fruit Swirl
Swirl in raspberry or strawberry puree before chilling. If fruit based desserts are your thing, Strawberry Protein Yogurt Bark (3 Ingredients!) is another refreshing high protein option worth bookmarking.
Serving and Storage
Serving
Serve these cups cold straight from the fridge. Top with fresh berries, shaved chocolate, cacao nibs, or coconut whipped cream. They pair beautifully with fresh fruit and light cookies.
Refrigeration
Store covered in the refrigerator for up to 5 days. The texture improves after the first day.
Freezing
Freeze in airtight containers for up to 2 months. Thaw overnight in the fridge for a pudding texture or eat semi frozen like a fudge cup.
Reheating
Not recommended. This dessert is best served cold.
Shelf Life
Once opened, consume within 5 days for best flavor and texture.
Helpful Ingredient Science
Silken tofu works as an emulsifier similar to eggs or cream. According to ingredient breakdowns from Healthline, tofu provides complete plant protein and helps create structure without dairy. For chocolate handling tips, King Arthur Baking offers excellent guidance on melting and working with chocolate smoothly. If you are curious about cocoa types and flavor differences, BBC Good Food explains how cocoa powder impacts desserts.
Conclusion
These High Protein Chocolate Tofu Dessert Cups prove that healthy desserts can be rich, indulgent, and genuinely satisfying. With simple ingredients, no baking, and impressive nutrition, this recipe earns a permanent spot in your fridge rotation. If you enjoy protein rich sweets, you may also love No-Bake Chocolate Protein Bars (5-Ingredient Snack) for a grab and go option.
Leave a rating if you try this recipe, drop a comment with your favorite topping, and tag your photos so we can feature your creations. Do not forget to join the Flavor & Recipes newsletter for weekly high protein dessert inspiration.
FAQs
Is tofu safe to eat raw in desserts?
Yes. Silken tofu is fully cooked during processing and safe to eat straight from the package. It is commonly used in no bake desserts.
Does this taste like tofu?
No. When blended with chocolate and cocoa, tofu takes on the flavor of the other ingredients. The result tastes like chocolate mousse or pudding.
Can I use a food processor instead of a blender?
Yes, but the texture may be slightly less smooth. A high speed blender produces the silkiest result.
How much protein is in one cup?
Each serving contains approximately 10 to 14 grams of protein, depending on portion size and whether protein powder is added.
Can kids eat this dessert?
Absolutely. This is a family friendly dessert with simple ingredients and no caffeine unless espresso powder is added.
