Each serving of this plant-based crème brûlée delivers 26 grams of protein at just 260 calories, built almost entirely from firm silken tofu and vanilla plant protein powder. The tofu blends into a custard so smooth that most people cannot distinguish it from an egg-based original, while ground golden flaxseed contributes omega-3 fatty acids and a subtle warmth without disrupting the silk. Cornstarch stands in for the egg yolks that usually bind a French custard, giving the set its gentle wobble with none of the cholesterol.

The flavour is clean and vanilla-forward, carried by real vanilla bean seeds flecked through the pale custard. A thin layer of maple syrup rounds out the sweetness without the sharp edge of refined sugar, and the caramelised crust delivers that unmistakable crack-and-shatter that makes crème brûlée feel like a celebration. Beneath the amber shell the texture is cool, dense and yielding — closer to a traditional bain-marie custard than you would ever guess from a fully plant-based dessert.

For people on GLP-1 medications this format is ideal. Each ramekin is a self-contained portion that feels complete rather than stingy, and the high protein density means even half a cup contributes meaningfully to your daily intake. Make four on a Sunday evening and they sit quietly in the fridge, ready to torch and serve any night of the week.

Why This Works on GLP-1

Twenty-six grams of plant protein per ramekin puts this dessert on par with a grilled chicken breast, which matters because muscle preservation is one of the central challenges during GLP-1-assisted weight loss. Medications like Mounjaro and Wegovy suppress appetite so effectively that many users undereat protein without realising it, accelerating lean-mass loss that in turn slows resting metabolism. Distributing protein across every eating occasion — including dessert — is one of the simplest strategies to close that gap. The combination of tofu and pea-rice protein powder provides a complete amino-acid profile, covering leucine, the amino acid most directly involved in triggering muscle protein synthesis.

At just 7 grams of fat per serving this custard sits well below the threshold that triggers nausea in many GLP-1 users. The cold, smooth texture requires almost no mechanical digestion, making it a practical option on days when appetite is particularly low and heavier foods feel unappealing.

Silken tofu contributes isoflavones and calcium, while ground flaxseed adds alpha-linolenic acid, a plant-based omega-3. Because the recipe uses maple syrup and a thin sugar crust rather than cups of refined sugar, the glycaemic impact stays modest — a relevant consideration for users on tirzepatide-based medications, which also target blood-glucose regulation.

Ingredients (serves )

For the custard:

  • 24 oz (680g) firm silken tofu (2 packages), drained well
  • ⅔ cup (80g) vanilla plant protein powder
  • ½ cup (120ml) unsweetened soy milk
  • 3 tbsp (45ml) pure maple syrup
  • 2 tbsp (16g) cornstarch
  • 4 tsp (12g) ground golden flaxseed
  • Seeds of 1 vanilla bean, or 2 tsp pure vanilla extract
  • ⅛ tsp fine sea salt

For the brûlée crust:

  • 4 tsp (16g) granulated sugar

Instructions

Blend the custard:

  1. Preheat the oven to 325 °F (160 °C) and set a kettle of water to boil. Drain both packages of silken tofu and pat them dry with a clean towel — surface moisture thins the custard and can prevent it from setting firmly.
  2. Add the tofu, protein powder, soy milk, maple syrup, cornstarch, ground flaxseed, vanilla and salt to a high-speed blender. Blend on high for 2–3 minutes until completely smooth, scraping down the sides once halfway through. The mixture should look like thick cream with no visible lumps.
  3. Pour the custard through a fine-mesh strainer set over a bowl or jug, pressing gently with a spatula. This catches any remaining flax specks or tofu fragments and gives the finished custard its signature silky surface — important both for texture and for the sugar to caramelise evenly later.

Bake in a water bath:

  1. Divide the strained custard evenly among four 7 oz (200ml) oven-safe ramekins. Tap each ramekin on the counter two or three times to release any trapped air bubbles.
  2. Place the ramekins in a deep baking dish and carefully pour the hot water from the kettle into the dish until it reaches halfway up the sides of the ramekins. This water bath insulates the custard from direct oven heat so it sets gently without cracking or developing a rubbery skin.
  3. Bake for 40–45 minutes. The custards are done when the edges are firmly set but the centres still wobble like set jelly when you nudge the ramekin — they will continue to firm as they cool. If the centres are still liquid, give them another 5 minutes.

Chill and caramelise:

  1. Lift the ramekins out of the water bath with tongs or a folded towel. Let them cool at room temperature for 30 minutes, then cover each ramekin tightly with plastic wrap and refrigerate for at least 4 hours or overnight. The custard needs this time to set completely.
  2. When ready to serve, uncover a ramekin and blot any surface condensation with a paper towel. Sprinkle 1 teaspoon of sugar in an even layer over the custard. Hold a kitchen torch 2–3 inches (5–7 cm) above the surface and sweep in slow, steady circles until the sugar melts, bubbles, and turns deep amber. Wait 60 seconds for the shell to harden into glass — then crack and eat.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~260 kcal
Protein ~26g
Fat ~7g
Carbohydrates ~23g
Fiber ~2g

Calculated using firm silken tofu and a standard vanilla pea-rice protein powder (24 g protein per 30 g scoop). Your totals may vary slightly with different brands.

Practical Notes

Make them on Sunday, eat all week. Crème brûlée is one of the rare desserts that improves with time in the fridge — the custard becomes denser and more cohesive after 24–48 hours. Keep ramekins covered and unadorned; torch the sugar crust only when you are about to eat, because the shell softens within 15–20 minutes and dissolves completely by the next morning.

No kitchen torch? Use the oven broiler. Place the sugared ramekins on a sheet pan directly under a very hot broiler, door ajar, for 2–3 minutes. Watch constantly — the sugar goes from golden to burnt in seconds. This method works but produces a slightly less even crust than a torch.

Protein powder choice matters. A vanilla pea-rice or pea-hemp blend dissolves most seamlessly in blended custards and bakes without grittiness. Whey-based powders also work well if you are not strictly plant-based. Avoid collagen peptide powders — they do not set properly in baked custards and can produce a gummy, rubbery layer.

Scale up for a dinner party. The recipe doubles cleanly to eight ramekins; use a standard 9 × 13 inch (23 × 33 cm) baking dish as your water bath. Add 5 minutes to the baking time and check the wobble in the centre ramekins, which heat more slowly than those at the edge.

Adapt portions for very low appetite. If a full ramekin feels like too much, pour the custard into six 4 oz (120ml) espresso cups or small jam jars instead of four large ramekins. Reduce the baking time to 30–35 minutes and use ½ teaspoon of sugar per cup. Each smaller portion still delivers roughly 17 grams of protein at about 175 calories — a meaningful contribution on days when eating feels like a chore.

Frequently Asked Questions

Can I eat this if I'm experiencing GLP-1-related nausea?
Because the custard is very low in fat and has a cool, smooth texture, it is one of the gentler dessert options on days when your stomach feels unsettled. Cold foods in general tend to be better tolerated during nausea than hot, aromatic ones. Start with just a few spoonfuls rather than committing to a full ramekin — the high protein density means even a partial serving contributes usefully. If nausea persists or worsens after eating, bring it up with your prescribing provider at your next visit.
Can I use a different protein powder or skip it entirely?
Any unflavoured or vanilla-flavoured protein powder works — whey, casein, soy isolate, or a pea-rice blend. Match the flavour to what you enjoy, since it carries most of the sweetness alongside the maple syrup. If you skip the protein powder entirely the custard will still set (increase the cornstarch to 3 tablespoons for enough body), but protein per serving drops to about 10 grams, making it a lighter treat rather than a meaningful protein source.
How long do these keep, and can I freeze them?
Covered with plastic wrap in the refrigerator, the custards keep for up to 5 days — do not add the sugar topping until you are ready to eat, or it dissolves into the surface. For longer storage, wrap each ramekin tightly in plastic and then foil and freeze for up to 2 months. Thaw overnight in the fridge before torching. The texture may be very slightly softer than a freshly chilled batch, but still silky and satisfying.
My appetite is so low I can barely eat — is a dessert still worthwhile?
In the early weeks on a GLP-1 medication, appetite suppression can be intense, and the idea of a full meal may feel impossible. A small, protein-dense dessert like this can actually be more practical than a dinner plate, because the cold, creamy format goes down easily and the 26 grams of protein protect muscle mass even on days when total calorie intake is low. Make the smaller espresso-cup portions described in the practical notes, and treat each one as a protein delivery vehicle that happens to taste like dessert.
Why does the recipe call for firm silken tofu instead of regular firm tofu?
Silken tofu and regular (or "cotton") tofu are made by completely different processes. Silken tofu is coagulated inside the package and never pressed, so its texture is uniformly smooth and custard-like — exactly what you want here. Regular firm tofu is pressed and drained, leaving it grainy and crumbly; even a powerful blender cannot make it as smooth. Look for shelf-stable boxes labelled "firm silken" (Mori-Nu is the most widely available brand). The firm grade, rather than soft, gives the set custard enough body to support the sugar crust without collapsing.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.