Living with type 2 diabetes doesn’t mean sacrificing dessert! This rich, creamy, and diabetes-friendly chocolate mousse is low in carbs and sugar yet full of indulgent flavor. Best of all, it comes together in just 5-10 minutes, making it a quick and satisfying treat that’s as effortless as it is delicious.
Silken Tofu: A Protein Powerhouse
Traditional mousse is usually made up of eggs and heavy cream or butter. However, this recipe uses a secret ingredient as its base: silken tofu. Silken tofu is a soft, smooth variety of tofu with a high water content and delicate, silky texture that blends seamlessly into recipes like smoothies, desserts, and sauces. Swapping eggs and heavy cream for silken tofu slashes the calories and fat content while also providing a decent amount of protein – 9g per serving! Incorporating protein into meals (even desserts) is beneficial as it helps to slow digestion, reduces post-meal blood sugar spikes, and increases satiety.
Tofu is a nutritious and versatile option for people managing type 2 diabetes. A large 2023 systematic review and meta-analysis showed that soy consumption was negatively associated with the risk of type 2 diabetes and cardiovascular disease – meaning the more soy products people consumed, the less likely they were to develop diabetes and heart disease. [1]
Unlike regular tofu, silken tofu often comes in a carton. You can usually find it in the ethnic aisle in the grocery store, often in the Asian section, as silken tofu is a very popular ingredient used in Japan. If you can’t find it at your local grocery store, you can always order it on Amazon. Below is our favorite variety from Amazon.
Cocoa Powder: More Than Just Chocolate
The mousse uses 100% cocoa powder for its chocolate flavor. Cocoa powder is rich in flavonoids, a natural compound found in plants that acts as a powerful antioxidant. The flavonoids in cocoa have been shown to enhance insulin secretion, improve insulin sensitivity, and protect against cardiovascular complications associated with type 2 diabetes [2].
Any 100% cocoa powder works for this recipe; just ensure it’s unsweetened. We like this one from Amazon:
Monk Fruit Sweetener: Smart Sugar Alternative
For people with type 2 diabetes, monk fruit sweetener is a game-changer. Unlike traditional sugar, it:
- Contains zero calories
- Doesn’t impact blood sugar levels
- Provides sweetness without glucose and insulin spikes
We really like the Lankanto brand, which is what we used to create this recipe. Please note that this monk fruit does have erythritol, which we find tastes better. However, if you choose a brand that’s 100% monk fruit, start with 1/4 tsp and adjust as needed.
Thanks to the simple ingredients, the calorie content of this recipe is impressively low at only 113 calories per serving, supporting weight management efforts. The carbohydrate content is also low, with just 4g per serving, which means this dessert will have minimal impact on your blood sugar levels and help maintain glycemic control.
It’s also so simple to whip together that you can enjoy a nutritious dessert without spending hours in the kitchen. A quick blend and short chilling time deliver a treat that doesn’t compromise on taste or nutrition. This chocolate mousse proves that managing type 2 diabetes can include delicious, nutrient-dense options that support your health goals.
Here are our favorite products to make this mousse:
Low Carb, Decadent Chocolate Mousse
- 1 package silken tofu comes in a carton
- 4 tbsp 100% cocoa powder unsweetened
- 4 tbsp Monk fruit sweetener more or less depending on preference
- 1 tsp Vanilla extract
- In a blender or food processor, blend all the ingredients until creamy. Scrape down the sides as needed.
- Pour the tofu-chocolate mixture into a bowl. Refrigerate for at least 2 hours or place in the freezer for 30 minutes before eating.
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