Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2024)

Jan 23, 2017

Dairy FreeEgglessGluten FreeHigh FiberHigh ProteinLow CarbSugar FreeVegan

You’d never know that thisSUPER thick, rich, and decadent Peanut Butter Mousse recipe is… healthy! It’s sweet, yetsugar free and low carb. It’s delicious, yet dairy free and vegan. It’s addicting, yet high protein and totally guilt free!

Would you believe me if I told you that this Peanut Butter Mousse isgood for you? Well you should, because it is! It’s all natural, doesn’t have any added sugar, it’s low in carbs, high in protein, high in fiber, and totally nutritious. Don’t worry, though, it doesn’t taste like steamed broccoli or anything.

This super easy 5-ingredient Peanut Butter Mousse is ultra rich and creamy, and packed with peanut butter flavor.

One little taste you will know what true love is.

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (1)

What I love about this recipe is how quick and easy it is to prepare. I am pretty busy with school right now — lots of classes, lots of homework, lots of exams — so when I’m in the mood for dessert (which is all the time) I need something fast but still delicious. This Healthy Peanut Butter Mousse is IT!!

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2)

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (3)

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (4)

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Healthy Peanut Butter Mousse

This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan!


  • one 14oz container Organic Extra Firm Tofu
  • cups Unsweetened Vanilla Almond Milk
  • 2 tsp Vanilla Extract
  • 2 tsp Liquid Stevia Extract
  • 330g (2¾ cups) Peanut Flour
  • ¼ tsp Salt


  • Rinse and drain the block of tofu. Cut it in four pieces and place on paper towels.Press out as much liquid as possible.

    Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (5)

  • Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.

  • Give it a taste and add more stevia or salt to taste. Be sure to puree the mixture as much as possible, you don't lose anything by overblending but you sacrifice texture and flavor by underblending!

  • Pour into serving bowls and serve immediately. If not serving right away, cover with plastic wrap and refrigerate. Top the mousse with chopped, salted peanuts and some mini dark chocolate chips if you're feeling extra indulgent!

Recipe Notes

If you want an UBER rich peanut butter mousse, add 1 tsp ofNatural Butter Flavorto the recipe!

Nutrition Facts

Healthy Peanut Butter Mousse

Amount Per Serving (1 serving = ½ cup)

Calories 180Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Sodium 95mg4%

Carbohydrates 7g2%

Fiber 6g25%

Sugar 3g3%

Protein 25g50%

Vitamin A 100IU2%

Calcium 150mg15%

Iron 1.8mg10%

* Percent Daily Values are based on a 2000 calorie diet.

Course: Dessert

Cuisine: Pudding & Mousse

Keyword: Dairy Free, Gluten Free, High Protein, Low Carb, No Bake, Peanut Butter, Sugar Free, Vegan

As a comparison, here is the nutrition label for Bon Appetit’s Peanut Butter Mousse recipe. Prepare to be shocked.

All I can say is… WOW WHAT THE HECK OH MY GOODNESS THE DIFFERENCE IS CRAZY CAN YOU BELIEVE IT BECAUSE I SURE CAN’T AHHHH IS THIS FOR REAL BECAUSE IF IT IS LIFE IS AWESOME. Okay, I took a breath. But seriously? Seriously?? For the same amount of mousse, my recipe has:

  • halfthe calories
  • 22g less fat
  • 12g less saturated fat
  • ZERO cholesterol or added sugar
  • 20g more protein

When I made this mousse for my family,no one believed it was actually sugar free and high protein (let alonevegan).

My dad said, “There’s no way this is low calorie” *spoons mousse into mouth*

I told him it was. “No, it is, the whole bowl has 180 calories and 25g of protein!”

Dad: Wow, it tastes like it’d be really fatty! *scrapes bowl clean* That was really good… Is there any more left?

He asked for another bowl later that day. And he had some for breakfast the next day too. Oh, and did I mention that my dad doesn’t even like sweets? So ifhe likes it,you will too!

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (6)

Okay, I’ve heard enough. I’m off to the kitchen to make myself another batch 😉

Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (7)


With love and good eats,




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Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (8)

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Sugar Free, Low Carb, Dairy Free, Vegan Peanut Butter Mousse Recipe (2024)


How many carbs are in keto mousse? ›

How many carbs are in keto chocolate mousse? This keto chocolate mousse recipe has 3.9g of carbs and 1.8g of fiber per serving. That comes to 2.1g net carbs per half-cup serving.

What is peanut butter mousse made of? ›

Whip heavy cream until stiff peaks are formed. Combine peanut butter and cream cheese. Add in powdered sugar and whip until smooth. Refrigerate for 15 minutes.

What to have with peanut butter on keto? ›

Spread it on keto-friendly bread, mix it into smoothies, or incorporate it into desserts with almond or coconut flour. For creative peanut butter recipes and ideas, explore our Quora Space on Keto and Nut Butters. Peanut Butter actually goes perfectly with the keto diet. It is high on fat and low on carbs.

Is cool whip OK for keto? ›

Answer: Cool Whip is not keto due to its high fructose corn syrup, but making your own keto-friendly version is as easy as pie... topping. Cool Whip is fairly low in carbs.

Can I eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is vegan mousse made of? ›

This recipe only calls for only 3 main ingredients – tofu, dark chocolate and maple syrup! The darker the chocolate you use the better. I chose to go with a 90% cocoa variety. The mousse feels light but it's still quite rich so I would say this recipe makes enough to serve 4 people.

What makes a good mousse? ›

This depends on the consistency of the whipped cream as well as the other ingredients used. Indeed, a small mistake can completely make or break your mousse as the light and creamy texture is the most important thing about a mousse. If your mousse feels grainy, it's because you have overwhipped your cream.

What peanut butter is sugar free? ›

And with a jar of Jif No Added Sugar Creamy Peanut Butter Spread, you'll always have this classic peanut butter treat on hand! For the most current information regarding a particular product, please refer to the product package.

Is sugar free peanut butter low carb? ›

Peanut butter is high-fat, low-carb—unless you're buying flavored peanut butters that load up on one threat to ketosis: sugar.

What can I put peanut butter on that is low carb? ›

You can serve nut butters on keto almond flour bread, on keto crackers, stir through keto ice cream, spread on peanut butter fudge, mix with keto maple syrup on pancakes or keto waffles.

Will 27 net carbs kick me out of ketosis? ›

Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.

How many net carbs are in keto cream? ›

With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ).

Does keto cheesecake have carbs? ›

This keto cheesecake recipe has only 2.9g total carbs per serving. This does not include the easy berry sauce or any other toppings or additions.

Does keto ice cream have carbs? ›

Enlightened. Enlightened offers keto ice cream options as well as lower-calorie, non-keto options. The keto options contain 2-3 grams net carbs for most flavors, while the lower calorie options contain 7-12 grams net carbs and 120-140 calories per 2/3-cup serving.


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