150-Calorie Chocolate Mousse

150-Calorie Chocolate Mousse

3.4 of 5 (53)
member ratings
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


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

Member Ratings For This Recipe


  • no profile photo


    64 of 81 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


  • no profile photo

    Bad
    56 of 60 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


  • no profile photo

    Bad
    36 of 36 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


  • no profile photo


    33 of 45 people found this review helpful
    Sugar free pudding folded into lite Cool-Whip....easy and yummy. - 10/24/12


  • no profile photo


    24 of 32 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


  • no profile photo

    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


  • no profile photo


    14 of 32 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


  • no profile photo


    14 of 20 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


  • no profile photo


    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


  • no profile photo

    Bad
    9 of 18 people found this review helpful
    too fussy - 2/12/12


  • no profile photo

    Very Good
    7 of 8 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


  • no profile photo


    5 of 14 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


  • no profile photo

    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


  • no profile photo

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


  • no profile photo


    4 of 9 people found this review helpful
    Would stevia work instead of the sugar? - 2/12/12


  • no profile photo

    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


  • no profile photo


    3 of 22 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


  • no profile photo


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


  • no profile photo

    O.K.
    2 of 2 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


  • no profile photo

    Incredible!
    2 of 4 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


  • no profile photo

    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


  • no profile photo


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


  • no profile photo

    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


  • no profile photo


    2 of 7 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


  • no profile photo


    2 of 6 people found this review helpful
    Can you use splenda sugar as opposed white sugar? - 1/24/12


  • no profile photo

    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


  • no profile photo

    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


  • no profile photo


    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


  • no profile photo

    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


  • no profile photo

    Incredible!
    it is delicious! - 6/1/21


  • no profile photo

    Incredible!
    This recipe is the cat's meow. DH and I thought it was fabulous. A nice desert to serve to company too. - 2/1/21


  • no profile photo


    thank you - 8/6/20


  • no profile photo


    OMG, this pudding is so good!!! - 5/29/20


  • no profile photo


    Great - 2/14/20


  • no profile photo

    Very Good
    Thanks for sharing - 2/7/20


  • no profile photo

    Very Good
    cant wait to try this - 11/7/19


  • no profile photo


    Great idea - 8/5/19


  • no profile photo

    Good
    Tasty - 5/6/19


  • no profile photo


    thanks - 3/14/19


  • no profile photo

    O.K.
    it was ok. - 1/30/19


  • no profile photo

    Bad
    After reading all the replies, I decided to make something else. - 12/26/18


  • no profile photo


    I have never made mouse, but I might try this one. - 12/9/18


  • no profile photo


    I had a very small amount of Greek yogurt left over from a recipe & didn't have cocoa powder so I grated unsweetened dark chocolate into the Greek yogurt and melted mini chocolate chips and mixed them in then added an equal packet. It tastes just like chocolate mousse, rich and not bitter at all. - 3/13/18


  • no profile photo

    Bad
    not good at all.... - 10/27/17


  • no profile photo

    Incredible!
    I used regular yogurt, the Greek seems to bring a bitterness to recipes I don't like, I also prefer not very sweet desserts and enjoyed this, was easy and quick to make, and didn't contain any processed foods like cool whip or sugar free subs - 8/31/17


  • no profile photo

    Very Good
    Really good - 4/25/17


  • no profile photo

    Bad
    This is way too complicated. Weight Watchers had a pkg mousse mix at one time that was the best I have ever tasted and the easiest to make. Whole family loved it and it took minutes to make. Don't know if they still market it, but I used to keep a half dozen pkgs in pantry for quick fixes. - 5/4/16


  • no profile photo

    Very Good
    - 12/23/15


  • no profile photo

    Very Good
    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


  • no profile photo


    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


  • no profile photo


    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


  • no profile photo


    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


  • no profile photo


    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


  • no profile photo


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


  • no profile photo

    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


  • no profile photo

    Very Good
    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



  • no profile photo

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


  • no profile photo


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


  • no profile photo


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


  • no profile photo


    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


  • no profile photo


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


  • no profile photo


    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


  • no profile photo


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


  • no profile photo

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


  • no profile photo


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


  • no profile photo


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


  • no profile photo


    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


  • no profile photo


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


  • no profile photo

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


  • no profile photo

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


  • no profile photo


    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


  • no profile photo


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


  • no profile photo


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


  • no profile photo


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


  • no profile photo

    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


  • no profile photo

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


  • no profile photo

    Very Good
    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


  • no profile photo


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


  • no profile photo

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


  • no profile photo

    Good
    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


  • no profile photo


    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


  • no profile photo

    Very Good
    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


  • no profile photo

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


  • no profile photo

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


  • no profile photo

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


  • no profile photo


    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


  • no profile photo

    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


  • no profile photo

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


  • no profile photo


    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