Tofu Mousse
Recipe Key
This rich and creamy Strawberry Tofu Mousse is a fabulous summer dessert made with silken tofu, strawberries and cacao butter*. It’s a healthy treat, but nobody will ever know because it’s so sweet, smooth and velvety. Easy to make in a blender. Vegan, gluten free and refined sugar free.
I created this tofu mousse because I wanted to make a light, healthy fruit dessert I could enjoy all summer long. This is it! If you’ve tried any of my strawberry dessert recipes such as my Vegan Strawberry Tart or Mini Strawberry Cheesecakes, you’ll I know how delicious strawberry desserts can be. And this recipe is no different. It tastes like strawberries and white chocolate, rich and creamy but healthy enough to eat for breakfast.
Why I love this Strawberry Tofu Mousse
- silky and smooth
- sweet and velvety
- tastes like strawberries and white chocolate
- good for dessert, afternoon snack, or breakfast
- full of plant based protein
- refined sugar free
- nut free
- lots of antioxidant rich strawberries
- good for meal prep
- simple to make
I love healthy vegan alternatives to classic desserts. A tofu mousse is a dairy-free mousse made from a block of silken tofu blended with strawberries into a creamy smooth dessert!
Tofu gives this dessert its thick, creamy texture, and 5 grams of plant-based protein. You won’t taste the tofu, just the classic creamy mousse consistency that you’ll love!
Ingredients and Substitutions
There are only 6 ingredients which can be found in your health foods store.
- Silken Tofu – Silken tofu, also called soft, silk, or Japanese-style tofu has a softer consistency than regular tofu. It give the mousse the best texture. Only buy organic.
- Organic Strawberries – Since strawberries are one the most sprayed fruits, organic is important. I use frozen because they are always available at a good price. Fresh strawberries can be used. The recipe can be made with any berry you like. Since strawberries are different sizes it’s best to weigh them to get an accurate measurement.
- Cacao Butter or Coconut Oil – Cacao butter is a naturally occurring plant-based fat derived from the cacao bean with a melt in your mouth consistency. It has a mildly sweet flavor and gives the mousse a taste of white chocolate. *The recipe can also be made with unrefined coconut oil which will give it a mild coconut taste. Either one is good.
- Maple Syrup – to sweeten the mousse. Add more or less to your personal taste. Substitute any sweetener you like. Honey will give it a more floral taste.
- Vanilla – to naturally enhance the sweetness.
- Lemon juice – for balance (optional).
Is Tofu Good For You?
I get this question often because there is a lot of conflicting information about tofu.
In general the answer is yes, tofu can be eaten as part of a healthy diet. It has been consumed for at least 2,000 years in China. Here is why:
- Protein – Tofu is a good source of plant-based protein, containing all nine essential amino acids necessary for the body’s proper functioning.
- Fiber – It’s good source of dietary fiber, which aids in digestion and promotes bowel regularity.
- Calcium and Other Minerals – Tofu is rich in calcium, a vital mineral for maintaining strong bones and teeth. It is also a good source of iron, manganese, and vitamin A.
Does tofu increase estrogen?
Some people mistakenly believe that tofu contains high amounts of estrogen and may disrupt hormone balance. However, the estrogen-like compounds found in tofu, called isoflavones, are phytoestrogens, which are plant-based compounds that are structurally different from the estrogen in our bodies. The plant-based estrogen does not convert into the estrogen our bodies make when we eat it. Therefore, consuming moderate amounts of tofu as part of a balanced diet is unlikely to have a significant impact on hormone levels.
For more information about tofu read Dr Hyman’s article here.
Cacao Butter Benefits
Anti-inflammatory – Cacao butter contains antioxidants that can help fight inflammation and free radicals.
Mood – Cacao butter can boost mood because it contains tryptophan, an amino acid that the brain uses to produce serotonin.
Brain function – Cacao butter contains omega-3 fatty acids, which feeds your brain.
How To Make
Step 1: Cook the strawberries with the maple syrup. This helps release some of the water and concentrates the strawberry flavor.
Step 2: Add the cacao butter or coconut oil to the hot strawberries and mix to melt.
Step 3: Put everything in a blender. Add the tofu, strawberry/maple/butter mixture, vanilla and lemon to a blender and blend until smooth.
Step 4: Pour into a dish or individual portions. Cover and put into the refrigerator to chill for at least 1 hour or overnight.
Step 5: Mix to get a thick creamy texture. Serve alone or with your favorite topping.
Strawberry Tofu Mousse Toppings
This tofu mousse is delicious on its own or topped with some of these:
- Chocolate flakes
- Cacao nibs
- Sliced strawberries
- Chopped almonds
- Shredded coconut
- Coconut whipped cream
Storage
Store left over tofu mouse covered in the refrigerator for 4 days. I don’t think freezing will work, but I haven’t tried it.
Recipe Recommendations
Here are some other delicious gluten free, refined sugar free strawberry desserts you can enjoy:
- Vegan Strawberry Almond Butter Ice Cream
- Strawberry Custard Bars
- Vegan Strawberry Tart
- Mini Strawberry Cheesecakes
⭐️ PLEASE GIVE THE RECIPE STARS!
Do you like this recipe? If so, let us know how it turned out by leaving a star rating and comment below. The stars help me get noticed by google which allows my business to thrive. Leave a comment or question, I love connecting with you. Thanks, 💛 for supporting Eat Well Enjoy Life.
Subscribe to my weekly newsletter so that you never miss a post!!
PrintTofu Mousse
This rich and creamy Strawberry Tofu Mousse is made with silken tofu and strawberries. A healthy treat, vegan and gluten free. The mouse has to chill for at least 1 hour so plan accordingly. Updated 6/14/2024.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 5–6 servings 1x
- Category: Dessert, Breakfast, Snack
- Method: Blend
- Cuisine: Vegan, Gluten Free, Dairy Free, Refined Sugar Free
Ingredients
- 1 16 oz package of organic silken tofu
- 12 ounces (340 grams) organic frozen strawberries (about 2 1/3 cups)*
- 1/4 – 1/2 cup maple syrup
- 1/4 cup cacao butter or unrefined coconut oil (56 grams)
- 2 teaspoons vanilla extract
- 1 Tablespoon lemon juice
- optional toppings: chocolate shavings, shredded coconut, chopped almonds, cacao nibs, coconut whipped cream
Instructions
- Heat the strawberries and 1/4 cup maple syrup in a medium saucepan. Cook on medium until it begins to simmer. Turn down to medium/low and simmer for 10 minutes or until the strawberries are tender. If you use fresh strawberries, it will take less time.
- Add the cacao butter or coconut oil to the hot strawberries and mix to melt.
- Put the tofu, strawberry/maple/butter mixture, vanilla and lemon into a blender and blend until smooth. Taste, add more maple syrup, if desired, and blend again.
- Pour into individual custard cups or 1 medium size bowl. Refrigerate for least 1 hour or overnight.
- To serve, mix to get a creamy texture if desired.
- Serve alone or with your favorite topping.
Notes
Since the strawberries are different sizes it’s more accurate to weigh them. (12 ounces = 340 grams)
this is very good!
Thanks I’m glad you like it. It’s such a healthy treat!
1
One of my favorite desserts. Easy, delicious and so refreshing any time of the day!
Thanks Arthur, it’s such a great dessert with protein too!