High Protein Tompouce
Indulge in the perfect balance of decadence and nutrition with this High Protein Tompouce recipe—a healthier twist on the classic Dutch pastry. Layers of golden, flaky low-fat puff pastry are filled with a creamy, protein-packed vanilla custard made from vanilla protein powder, Greek yogurt, and skim milk. Topped with a vibrant, lightly sweetened icing that you can color to your liking, this guilt-free treat is as beautiful as it is delicious. Ready in under an hour and boasting a boost of protein, this tompouce is ideal for those looking for a nutritious dessert or a post-workout indulgence. Perfectly portioned for six servings, it’s sure to satisfy your sweet tooth while keeping your health goals in check!
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Recipe Information
Ingredients
- 2 sheets Puff pastry sheets (low-fat, ready-made)
- 40 grams Vanilla protein powder
- 300 ml Skim milk
- 150 grams Greek yogurt (non-fat, plain)
- 10 grams Cornstarch
- 2 large Egg yolks
- 1 teaspoon Vanilla extract
- 10 grams Honey or maple syrup
- 30 grams Powdered sugar
- 50 grams Greek yogurt (for topping)
- 1 drop Pink or white food coloring
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Cut the puff pastry sheets into 12 equal rectangles (approximately 10 cm x 5 cm each). Place them on the baking sheet, and use a fork to gently prick tiny holes across the surface to prevent excessive puffing.
Bake the pastry sheets for 12-15 minutes, or until golden brown and crispy. Let them cool completely on a wire rack.
While the pastry cools, prepare the high-protein custard filling. In a medium saucepan, whisk together the vanilla protein powder, skim milk, cornstarch, and egg yolks until smooth.
Place the saucepan over medium heat and cook, stirring constantly, until the mixture thickens into a custard-like consistency (this may take 5-7 minutes). Remove from heat and stir in vanilla extract and honey or maple syrup.
Transfer the custard to a bowl and allow it to cool slightly before folding in the Greek yogurt for added creaminess.
To assemble the tompouce, spread a generous layer of the custard filling onto 6 of the puff pastry rectangles. Top with the remaining 6 pastry rectangles to form neat sandwiches.
For the icing, mix the powdered sugar with a small amount of water (start with 1/2 teaspoon) to create a smooth glaze. Add a drop of food coloring if desired and stir until evenly incorporated.
Spread the icing evenly over the top pastry layer of each tompouce. For a glossy finish, you can blend in the additional Greek yogurt designated for topping with the icing mixture.
Let the icing set for about 10 minutes, then serve. Enjoy your high-protein tompouce as a delightful and nutritious dessert!
Nutrition Facts
Calories |
1043 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.8 g | 33% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 723 mg | 31% | |
| Total Carbohydrate | 114.7 g | 42% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 62.8 g | ||
| Protein | 77.4 g | 155% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 947 mg | 73% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1129 mg | 24% | |
*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.
