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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.


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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


  • Bad
    51 of 55 people found this review helpful
    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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  • 49 of 61 people found this review helpful
    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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  • Bad
    31 of 31 people found this review helpful
    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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  • 27 of 35 people found this review helpful
    Sugar free pudding folded into lite Cool-Whip....easy and yummy. - 10/24/12

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  • Very Good
    15 of 16 people found this review helpful
    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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  • 14 of 19 people found this review helpful
    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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  • 13 of 29 people found this review helpful
    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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  • 13 of 13 people found this review helpful
    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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  • 13 of 21 people found this review helpful
    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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  • Bad
    9 of 18 people found this review helpful
    too fussy - 2/12/12

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  • Very Good
    5 of 6 people found this review helpful
    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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  • Incredible!
    5 of 7 people found this review helpful
    Im not a Chocolate lover, but I like it. And my chocolate little girl LOVE it :) - 2/26/12

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  • 4 of 11 people found this review helpful
    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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  • 4 of 8 people found this review helpful
    Would stevia work instead of the sugar? - 2/12/12

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  • Very Good
    3 of 3 people found this review helpful
    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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  • 3 of 19 people found this review helpful
    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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  • Incredible!
    3 of 7 people found this review helpful
    I made this with Splenda and it was fantastic! Thank you!!! - 3/9/12

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

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

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  • O.K.
    2 of 5 people found this review helpful
    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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  • 2 of 5 people found this review helpful
    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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  • 2 of 5 people found this review helpful
    Can you use splenda sugar as opposed white sugar? - 1/24/12

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  • O.K.
    1 of 1 people found this review helpful
    It had a bitter after-taste. It was okay but certainly not what I would choose for dessert. I won't try this one again. - 1/18/14

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  • Incredible!
    1 of 2 people found this review helpful
    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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  • O.K.
    1 of 1 people found this review helpful
    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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  • Good
    1 of 2 people found this review helpful
    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!!!!

    I tried this. I threw out the sugar water the first go round because it set up. I finished the recipe and got a pretty good result. Not worth the fuss, though. - 3/30/12

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  • 1 of 4 people found this review helpful
    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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  • O.K.
    1 of 2 people found this review helpful
    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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  • I am actually glad that this wasn't sticky sweet tasting as I would have been tempted to eat more than one serving. I like how it was chocolate enough to feel like dessert but not too sweet as my "sweet tooth" has changed since joining Sparkpeople. A lot of steps to make, so plan accordingly. - 2/14/14

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  • 0 of 1 people found this review helpful
    sorry, but this reads like a recipe with raw egg. These days, salmonella is found inside the egg, not just on the shell. I had salmonella once and avoid raw eggs with a passion...no traditional Caesar salad dressing for me either since it uses raw egg too. - 12/1/13

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  • 0 of 1 people found this review helpful
    This recipe sounds really good but I dont have a microwave, so I guess I will have to do any cooking on the stove top. - 9/22/13

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  • 0 of 1 people found this review helpful
    I can't imagine that 1/2 cup of cocoa powder is the correct measurement for this recipe. Admittedly I haven't made it but I do have some cooking experience. - 8/3/13

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  • 0 of 2 people found this review helpful
    .


    To all my sugar free truvia steivia friends please try SLIMTEVIA
    it doesn't have the after taste of the others and it is as sweet as sugar but you only need 1/3 of a teaspoon versus 1 full teaspoon of regular sugar. I promise you will be so happy with this type of sweetner. - 5/19/13

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  • 0 of 2 people found this review helpful
    Don't care for that. - 5/5/13

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  • Good
    0 of 1 people found this review helpful
    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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  • 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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  • I loved the mousse. Add some fruits and it tastes great. - 2/18/13

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  • 0 of 1 people found this review helpful
    ooh, can't wait to try this. - 2/15/13

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  • 0 of 1 people found this review helpful
    ineedaresipethawontbetohard to because imdisabled. - 2/15/13

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  • 0 of 1 people found this review helpful
    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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  • 0 of 1 people found this review helpful
    sorry, this one sounds way way way too chocolately for me. - 2/15/13

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

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  • Not my favorite, but not bad. - 2/12/13

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  • 0 of 1 people found this review helpful
    It was good for 3 points! ; ) - 2/12/13

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

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

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

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  • Incredible!
    0 of 1 people found this review helpful
    Delicious!! - 7/30/12

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  • 0 of 2 people found this review helpful
    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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  • 0 of 1 people found this review helpful
    Don't like the yoghurt taste. - 5/17/12

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  • 0 of 1 people found this review helpful
    can you use truvia? - 4/29/12

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  • 0 of 1 people found this review helpful
    This sounds awesome - I'm gonna surprise hubby with it tomorrow :) - 2/27/12

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

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

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  • Very Good
    0 of 1 people found this review helpful
    Great chocolate treat the whole family can enjoy! - 2/23/12

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  • On flavor alone, Iíd give this recipe a 4 but overall, had to give it 3 because itís too complicated to make. Itís just not worth the effort. Also, I find a Ĺ cup very filling & only have 1/4-1/3 cup per serving now. - 2/21/12

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

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  • Incredible!
    0 of 1 people found this review helpful
    truly amazing--- - 2/12/12

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  • Incredible!
    0 of 1 people found this review helpful
    Yummy! - 2/12/12

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

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  • Incredible!
    0 of 3 people found this review helpful
    This sounds amazing! Can't wait to make it soon!! - 1/26/12

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  • 0 of 1 people found this review helpful
    This sounds amazing! I'm gonna try it someday when time allows, Thanks for sharing! - 1/24/12

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