Diabetic Tiramisu Pudding Cups

Here’s a full detailed recipe for Diabetic-Friendly Tiramisu Pudding Cups — a lighter, lower-sugar version of the classic Italian dessert, adapted to fit a diabetic-friendly diet. This recipe uses sugar substitutes, whole-grain or low-carb ingredients, and Greek yogurt to maintain flavor and texture while keeping glycemic impact low.

⭐ Diabetic Tiramisu Pudding Cups Recipe

🍽 Servings: 6

⏱ Prep Time: 25 minutes

❄️ Chill Time: 2–4 hours (or overnight)

🧾 Ingredients

For the Cream Layer:

1 cup part-skim ricotta cheese (or mascarpone if preferred)
1 cup plain, non-fat Greek yogurt
2 tbsp powdered erythritol (e.g., Swerve or Lakanto)
1 tsp pure vanilla extract

For the Espresso Layer:

½ cup strong brewed coffee or espresso, cooled
1 tbsp unsweetened cocoa powder
1 tbsp coffee liqueur (optional, or use 1 tsp vanilla extract instead)
1 tsp powdered erythritol

For the Base:

12 whole grain or low-carb ladyfingers (or low-carb sponge cake, cut into small pieces)
- Alternative: sugar-free vanilla wafers or almond flour cookies

For Garnish:

1 tsp unsweetened cocoa powder (for dusting)
Dark chocolate shavings (sugar-free, optional)

🍴 Directions

Step 1: Brew the Coffee

Brew strong coffee or espresso. Let it cool.
In a shallow bowl, combine coffee, cocoa powder, erythritol, and optional liqueur. Stir until dissolved.

Step 2: Make the Cream Layer

In a mixing bowl, combine ricotta cheese and Greek yogurt.
Add vanilla extract and powdered erythritol.
Whip with a hand mixer or whisk until smooth, creamy, and slightly fluffy (2–3 minutes).

Step 3: Assemble the Pudding Cups

Use 6 small glasses, ramekins, or jars.

For each serving:

Dip ladyfingers very briefly (1–2 seconds) into the coffee mixture. Don’t soak — just lightly moisten.
Place 1–2 dipped ladyfingers (or equivalent sponge/cookie pieces) at the bottom of each cup.
Spoon 2 tablespoons of the cream mixture on top.
Repeat the layers once more (moistened ladyfingers, then cream).

Step 4: Chill

Cover the cups with plastic wrap.
Refrigerate for at least 2 hours, preferably 4 or overnight. This allows flavors to meld and texture to set.

Step 5: Garnish and Serve

Before serving, dust with unsweetened cocoa powder using a fine sieve.
Add a few dark chocolate shavings if desired (make sure it’s sugar-free or very dark — 85%+ cocoa).

🔁 Substitutions and Tips

Ricotta vs Mascarpone: Ricotta is lower in fat and carbs, but mascarpone offers a more traditional tiramisu flavor.
Sweeteners: Use powdered or granular erythritol, monk fruit, or stevia blends — avoid artificial sweeteners like aspartame or saccharin.
Cookies: Choose low-carb, whole grain, or almond flour cookies or sponge bases. There are even sugar-free ladyfingers available online.
Alcohol: Liqueur is optional; replace with more coffee or vanilla if preferred.
Layering: Can do 2 or 3 layers depending on cup size.

⚖️ Nutritional Estimate (per serving, approx.)

(Using ricotta, Greek yogurt, low-carb cookies, erythritol)

Calories: 160
Carbs: 10–12g (Net Carbs ~6g)
Fiber: 3–4g
Protein: 10g
Fat: 8g
Sugar: <2g (from dairy)

🧊 Storage

Store in the refrigerator for up to 3 days.
Not freezer-friendly due to texture changes in dairy.