Low Calorie, Low Sugar Tiramisu Recipe

Recipe by Jo Sardella (JS)Course: DessertCuisine: ItalianDifficulty: Easy


Prep time


Cooking timeminutes



A healthier twist on the classic Tiramisu, but still retaining the sweetness and combination of textures, flavour and creaminess. Perfect for anyone on a lower sugar or lower calorie diet.
This recipe features Three Kings Pantry Maple Flavour Sauce in the creamy layers and Three Kings Pantry ‘Zero’ French Vanilla Syrup, which is mixed with the coffee to soak the sponge layers.



  • Mix the 2 x coffee shots with the Three Kings Pantry French Vanilla Syrup.
  • Beat the ricotta cheese together with the Three Kings Pantry Maple Flavour Syrup until smooth.
  • Slice the muffins into 0.5 cm thick strips length ways.
  • Sprinkle a little cocoa powder in the base of each serving bowl.
  • Lay a few strips of muffin to cover the base of each dish.
  • Spoon some coffee/vanilla syrup mixture over the muffin strips until well soaked and spread a layer of ricotta mixture on top.
  • Sprinkle a little cocoa powder over the ricotta mixture. Place another layer of muffin slices onto the ricotta and then the coffee/vanilla syrup mixture. 
  • Continue layering until all muffin slices, syrup and ricotta mixture are used up, finishing with a layer of ricotta mixture.
  • Sprinkle the tops with cocoa powder.
  • Chill for at least one hour and serve.Tiramisu Jo Sardella 5
  • Alternative Ingredients / Cook’s Notes
  • You can make this in one larger dish if preferred.
  • Mix 20g vanilla protein powder in with ricotta for a higher protein alternative (this will make the creamy layers sweeter, so adjust the amount of maple syrup flavour sauce to taste.Tiramisu Jo Sardella 6

Recipe Video

Approximate Energy and Macronutrient Information (as per attached Nutrium report)

  • (Please note: that the nutritional information for this recipe is provided as a guideline only. The nutritional content of the ingredients varies depending on origin, manufacturing and storage processes and brand)

Nutrition Facts

4 servings per container

  • Amount Per ServingCalories230
  • % Daily Value *
  • Total Fat 10g 16%
    • Saturated Fat 6g 30%
  • Sodium 318mg 14%
  • Total Carbohydrate 25g 9%
    • Dietary Fiber 0g 0%
    • Sugars 3g
  • Protein 13g 26%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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