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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 145.8
  • Total Fat: 3.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 48.2 mg
  • Total Carbs: 27.4 g
  • Dietary Fiber: 2.9 g
  • Protein: 7.5 g

View full nutritional breakdown of 150-Calorie Chocolate Mousse calories by ingredient
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150-Calorie Chocolate Mousse

Submitted by: CHEF_MEG
150-Calorie Chocolate Mousse

Introduction

When I want chocolate mousse, only the real deal will do. This version is low in fat, but it's still creamy and rich. The hardest part is waiting for it to cool! When I want chocolate mousse, only the real deal will do. This version is low in fat, but it's still creamy and rich. The hardest part is waiting for it to cool!
Number of Servings: 6

Ingredients

    1 cup plain nonfat Greek yogurt
    1/2 cup cocoa powder, unsweetened, sifted
    1/2 teaspoon vanilla extract
    1/2 cup semisweet or dark chocolate chips
    1/2 cup liquid egg whites, room temperature
    1/2 cup sugar

    Optional:
    diced strawberries, raspberries, segmented oranges or sliced bananas for garnish (nutrition info not included)


Tips

Chocolate mousse can have 380 calories and 14 grams of fat. This version has less than half the calories and a third the fat!

Before whipping your egg whites, sprinkle a bit of white vinegar on a clean, damp cloth, and wipe out your bowl. This will remove any oily residue, which will prevent the egg whites from whipping properly.


Directions

Place the chocolate chips in a microwave-safe bowl. Microwave in 10-second intervals at medium power until the chips are halfway melted, stirring each time you pause the microwave. The residual heat will melt the chocolate completely. (If you microwave the chocolate until all the chips have melted, the residual heat could cause it to burn.)

Combine the yogurt, cocoa powder, and vanilla extract in a large glass bowl. Microwave for one minute, stirring halfway through. Remove and stir in the melted chocolate.

Add the sugar and two tablespoons of water to a small saucepan set over medium heat. Once the sugar is dissolved, increase the heat to high and boil for one minute. Remove from heat and set aside.

Place the egg whites in a mixing bowl. Using a mixer, whip until soft peaks form.

With the mixer running, add the sugar water to the egg whites in a slow and steady stream. Continue to beat until mixture is cool and stiffer peaks form.

To avoid ending up with scrambled egg whites, you'll need to temper them: Add one large tablespoon of egg mixture to chocolate yogurt mixture, and stir to combine. Fold in the remaining egg mixture using light strokes so as not deflate the egg whites. Loosely cover and chill for 30 minutes.

Divide the fruit (optional) among six wine glasses, then top with 1/2 cup of mousse.

Serving Size: Makes 6 1/2-cup servings






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Member Ratings For This Recipe

  • MISSSUSAN1

    Bad
    36 of 39 people found this review helpful
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    Too hard to make and I have been cooking for almost 40 years. Careful with the sugar and water-it hardens so fast. The taste is bitter with the yogurt. I used high end dark chocolate chips and it didn't help. The real thing for a special treat once or twice a year would be better. - 2/14/12

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  • KATMOOSE53


    35 of 40 people found this review helpful
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    I love mousse. I use a container of Cool Whip Free and add a box of sugar free pudding or Jello. Yum. Add fruit and/or ReddiWhip if you wish. Much easier to make and tastes great. - 8/1/12

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  • BLOSSOMEWOLFE

    Bad
    23 of 23 people found this review helpful
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    This really was not very good at all. It turned out extremely bitter and tasting reminiscent of the cocoa instead of the nicer, sweet flavor of the sugar or chocolate chips. Wound up tossing the whole batch because nobody in the family wanted to eat it. - 3/15/12

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  • 1GROVES2


    15 of 18 people found this review helpful
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    Sugar free pudding folded into lite Cool-Whip....easy and yummy. - 10/24/12

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  • MAYMIBAE


    11 of 15 people found this review helpful
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    Today i took 62g ricotta skim 1tablespoon cocoa powder 1tsp vanilla extract and a packet of truvia (a Tbsp honey or agave syrup) to sweetened it u can also add almond milk to make it pudding like just a lil it and mix it with a little spoon for a min or two till all is well blended it's so yummy - 6/12/12

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  • LADYIRIS313

    Very Good
    11 of 11 people found this review helpful
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    Great taste bou must be FAST with the sugar/water so that it is still hot enough to set the egg whites, let it sit & it becomes rock candy. I warmed the entire mix in the micro for 20 seconds and then it set just fine. - 2/4/12

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  • NITABEAN82


    10 of 12 people found this review helpful
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    12 relatively fresh large supermarket eggs yields roughly 1/2 cup of egg whites. The volume of the whites will decrease if the eggs are really old. USHARA. - 2/12/12

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  • CIRAMITRA

    Bad
    6 of 9 people found this review helpful
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    too fussy - 2/12/12

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  • A1READER


    5 of 7 people found this review helpful
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    Please stop relying on"sugar free"! All these artificial sweeteners are proven to increase obesity and diabetes risk. Truvia etc contain sugar alcohol and leave a lot of folks with serious bloating, gas, diarrhea, and more. Check what is in the food before you use it. - 2/12/13

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  • GAGOO2

    Very Good
    5 of 6 people found this review helpful
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    I fixed this as dessert for friends today. Served it with berries and whipped cream and in a wine glass. Everyone loved it! I did at just a pinch of cinnamon and a bit more vanilla. - 4/1/12

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  • COACHLUCE

    Incredible!
    5 of 7 people found this review helpful
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    Im not a Chocolate lover, but I like it. And my chocolate little girl LOVE it :) - 2/26/12

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  • KTABOR3


    4 of 9 people found this review helpful
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    Another great recipe and super easy. Root Beer Floats! Two tablespoons lite cool whip, pour in diet root beer. Only 20 calories. - 12/31/12

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  • HIERPOWRD


    4 of 4 people found this review helpful
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    This was easy to make and so delicious. Because it is like a dark chocolate flavor that not everyone loved it. But so far 3 out of 5 love it. I am hypoglycemic so I really like that I can eat a desert that is yummy and has protein! - 7/2/12

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  • VANDDA53


    4 of 7 people found this review helpful
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    Would stevia work instead of the sugar? - 2/12/12

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  • WCMOM1

    Incredible!
    3 of 6 people found this review helpful
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    I made this with Splenda and it was fantastic! Thank you!!! - 3/9/12

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  • TRACYBRECKE


    3 of 3 people found this review helpful
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    Great chocolate flavor. 1/2 a cup is a great serving size. - 1/22/12

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  • TOMWAMP


    2 of 2 people found this review helpful
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    I really liked this. Taste was great. - 1/26/13

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  • HSULTANA3

    Very Good
    2 of 2 people found this review helpful
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    I used dark chocolate chips and dark cocoa powder since I had it from another Sparkpeople recipe. It came out very rich and wonderful. Even though my sugar water was crystallizing again, it still mixed in fine and the eggs set up right. I didn't get the whole mixed right, but that was my fault. - 1/6/13

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  • TANJAJT


    2 of 16 people found this review helpful
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    There is no such thing as nonfat Greek yogurt. Maybe how American's imagine Greek yogurt!
    You are better off just getting the real thing but controlling yourself in terms of portion size and how often - 5/17/12

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  • MITSRN

    O.K.
    2 of 4 people found this review helpful
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    This was too much trouble for MY busy schedule. I will use the idea of topping a fat free chocolate pudding cup with some fruit garnish though! - 4/29/12

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  • USHARA


    2 of 4 people found this review helpful
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    How many (large) egg whites make a 1/2 cup (I'm too lazy to go down and figure it out :) I do not use "liquid" egg gunk so need the number of eggs to use. Thanks! This recipe sounds wonderful! :) - 2/12/12

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  • HOBOKEN830


    2 of 4 people found this review helpful
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    Can you use splenda sugar as opposed white sugar? - 1/24/12

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  • RENIESSPARKIN

    Incredible!
    1 of 1 people found this review helpful
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    I want some right now! :D Also, I didn't know that trick of wiping out the bowl with a vinegar sprinkled cloth before whipping the egg whites. Thanks. - 5/5/13

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  • ELENGIL


    1 of 3 people found this review helpful
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    This looks fabulous, but I can't make it! Would it be possible to get *non-microwave* directions? - 2/23/12

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  • DELLMEL


    0 of 1 people found this review helpful
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    Don't care for that. - 5/5/13

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  • TEAMJENTZSCH

    Very Good
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    Use vanilla flavored greek yogurt instead of plain. It will be sweeter and less bitter. Tastes good if you've been dieting and avoiding sweets, otherwise you'll notice it tastes like diet dessert. - 2/19/13

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  • KITTY1970

    Good
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    I added a little extra sugar & this was a bit too rich but I was going to put it on ice cream & see if it'll be less rich & I used cottage cheese instead of yogurt I cooked on stove top instead of microwave & used a candle fondue instead - 2/19/13

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  • NANAGO1204

    Very Good
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    I had the same issue with the sugar water...got too crystallized too soon...but it all worked! Even my husband liked it...that's huge!! BTW...four large eggs produce 1/2 cup of egg whites. - 2/18/13

    Reply from CHEF_MEG (2/25/13)
    I would suggest using a smaller saucepan or lowering the heat. Basically all you need to do is dissolve the sugar. Hope this helps. Chef Meg


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  • XDKANGELX

    Very Good
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    I loved the mousse. Add some fruits and it tastes great. - 2/18/13

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  • SUNYALISA


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    ooh, can't wait to try this. - 2/15/13

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  • YEAMINESTUPID


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    ineedaresipethawontbetohard to because imdisabled. - 2/15/13

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  • FOXFIRENDTS


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    This desert seems delicious but I would try to come up with a lower Carb version, perhaps instead of sugar a sweetner. Will let you know how it turns out! - 2/15/13

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  • KMF2012


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    sorry, this one sounds way way way too chocolately for me. - 2/15/13

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  • LOOPYGRAM123


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    Jello puts out one in individual cups that's only 60 calories and its already made for you. They have dark chocolate, regular chocolate and they also have 60 calorie puddings. They are in the cooler section at the grocery store. - 2/15/13

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  • AGNES1964


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    good recipe.. Tastes rich!! - 2/12/13

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  • PATRICIAANN46

    Good
    report inappropriate post
    Not my favorite, but not bad. - 2/12/13

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  • BEMORESTUBBORN


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    It was good for 3 points! ; ) - 2/12/13

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  • BOBBYEATHERTON


    0 of 1 people found this review helpful
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    Sounds yummy...Think I will try it.. - 2/12/13

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  • KERI414


    0 of 1 people found this review helpful
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    I make something similar in the food processor with just a ripe banana, raw cacao, and a little ground flax to thicken it. Sweet, healthy, and without the sugar and added crap. - 2/12/13

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  • MISSILENE


    0 of 1 people found this review helpful
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    too many carbs. - 2/12/13

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  • LISAR333

    O.K.
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    I made this tonight. I had a hard time with the eggs. I've been making meringue for years without problem, but once I added the sugar water, it just wouldn't get into peaks again. It was okay, not worth the effort. Nobody else would eat it but me. - 10/29/12

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  • LUNADRAGON

    Good
    0 of 1 people found this review helpful
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    Sounds good, but would love a simplified version, perhaps without egg whites. - 10/28/12

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  • LIVEWELLTWA

    Incredible!
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    Delicious!! - 7/30/12

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  • SUGARSMOM2


    0 of 1 people found this review helpful
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    this is so good . it just makes your mouth water . when we make it it doesnt stay in the house long . - 6/4/12

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  • GRAMPIAN


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    Don't like the yoghurt taste. - 5/17/12

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  • LIZ---


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    can you use truvia? - 4/29/12

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  • SUZETTE070


    0 of 1 people found this review helpful
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    This, along with Coquilles St Jacques is my all time favourite meal - neither of them low cal. Can't wait to try it. Thank you!!!! - 3/30/12

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  • SAUCYSAILORESS


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    This sounds awesome - I'm gonna surprise hubby with it tomorrow :) - 2/27/12

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  • CARDAMOMMA

    Very Good
    0 of 1 people found this review helpful
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    This is not that difficult to make. Double the recipe and you have a dessert for one that lasts 2 weeks, or for a family for a few days. - 2/27/12

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  • JODIEFAYE

    O.K.
    0 of 1 people found this review helpful
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    I like the version that is not low fat - 2/26/12

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  • SECRETSTARGAZER

    Very Good
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    The taste was amazing! I messed up on whipping the egg whites so the consistency was not at its best, but put over strawberries, it was delish! - 2/25/12

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  • KATHLEEN1313


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    Yum yummy chocolate I'm in heaven ThankU - 2/23/12

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  • SMILEY2U

    Very Good
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    Great chocolate treat the whole family can enjoy! - 2/23/12

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  • THEEASYKILL30

    Good
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    On flavor alone, I’d give this recipe a 4 but overall, had to give it 3 because it’s too complicated to make. It’s just not worth the effort. Also, I find a ½ cup very filling & only have 1/4-1/3 cup per serving now. - 2/21/12

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  • TWOHUNERDPLUS


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    12 egg whites is more than 1/2 cup. I used to make chiffon cakes & 7 whites made slightly more than 1 cup called for. Just save the whites of your eggs when separating and STOP when you have 1/2 cup, to me a no brainer, been cooking for 65+ years.
    not trying this, too much work at my age. LOL - 2/16/12

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  • MKM2409

    Very Good
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    I made this recipe this morning since it's Valentines Day. I used dark chocolate chips, but will use milk chocolate chips next time.
    It's very good with dark chips, but will probably be even better with the milk chocolate chips . . . even though not as good for you. - 2/14/12

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  • NEEDTOLOOSE4444

    Incredible!
    0 of 1 people found this review helpful
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    great I just can't wait! - 2/12/12

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  • LEANJEAN6

    Incredible!
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    truly amazing--- - 2/12/12

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  • BRATT6504

    O.K.
    0 of 1 people found this review helpful
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    I found this recipe hard to make. The sugar water kept turning rock hard. This recipe was not sweet enough for my sweet tooth. - 2/12/12

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  • AQUAGIRL08

    Incredible!
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    Yummy! - 2/12/12

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  • FLYINGHIGH6


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    I'm going to try this using soft silken tofu. I can't eat yogart and so many of these recipes call for yogart. If it works I'll let you know! - 2/12/12

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  • KATHRYNLP

    Very Good
    0 of 1 people found this review helpful
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    Sounds great... but mixing Jello Instant Chocolate pudding with whipping cream is way better... LoL - 2/12/12

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  • NYREDFOX

    Incredible!
    0 of 2 people found this review helpful
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    This sounds amazing! Can't wait to make it soon!! - 1/26/12

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  • DREAMBUILDER


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    This sounds amazing! I'm gonna try it someday when time allows, Thanks for sharing! - 1/24/12

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