High-Protein Chocolate Mousse: A Nourishing Snack for Women's Health
Finding a healthy snack that supports female hormones while being high in protein and satisfying can be a challenge. This high-protein chocolate mousse is the perfect option—it’s rich in protein, packed with fibre, and great for meal prep. Whether you're looking for calorie-deficit meals, hormone-supportive foods, or simply a nutritious sweet treat, this recipe ticks all the boxes.
Recipe: High-Protein Chocolate Mousse
Servings: 4
Prep Time: 10 minutes
Ingredients:
500g cottage cheese
4 tbsp maple syrup
4 tbsp cocoa powder
2 tsp vanilla paste
2 tbsp chia seeds
Instructions:
Blend all ingredients in a food processor until smooth.
Pour into four bowls or ramekins.
Set in the fridge overnight.
Enjoy as is or with your favourite toppings!
Top Tip: For an ultra-smooth texture, soak the chia seeds in 2 tbsp of water a few hours before blending.
Why This Recipe is Great for Female Hormones & Health
1. High in Protein for Hormone Balance
Cottage cheese is an excellent source of high-quality protein, providing essential amino acids necessary for hormone production and muscle maintenance. High-protein diets have been linked to improved metabolic function and better appetite regulation, making them beneficial for weight management and overall female health (Slavin, 2021).
2. Chia Seeds: Fibre for Blood Sugar Control & Hormone Health
Chia seeds are packed with soluble fibre, which plays a crucial role in blood sugar regulation and gut health. Soluble fibre slows the absorption of glucose into the bloodstream, reducing blood sugar spikes (Gibas & Gibas, 2020). This is particularly important for women managing PCOS, insulin resistance, or menstrual cycle irregularities.
Additionally, dietary fibre may help regulate oestrogen levels by influencing its metabolism and excretion (Nimptsch et al., 2021). Since excess oestrogen is linked to hormonal imbalances like PMS and endometriosis, a fibre-rich diet can be beneficial for hormone health and balance.
3. Gut Health Benefits of Fibre & Probiotics
Chia seeds act as a prebiotic, feeding beneficial gut bacteria, which play a vital role in digestive and immune health. Research shows that soluble fibre supports gut microbiome diversity, which is essential for overall well-being (Lattimer & Haub, 2010). Additionally, fermented foods like cottage cheese contain probiotics, which further enhance gut health and digestion.
4. A Balanced Approach to Healthy Snacking
This chocolate mousse is a great meal-prep-friendly snack, allowing you to stay on track with your health goals while enjoying something indulgent. The combination of protein, healthy fats, and fibre keeps you fuller for longer, making it a smart addition to calorie-deficit meals.
Macronutrient Breakdown (Per Serving):
Calories: 200 kcal
Protein: ~17g
Carbohydrates: ~24g
Fats: ~5g
Fibre: ~4g
This high-protein chocolate mousse is a delicious and nutritious way to support female health, gut health, and hormone balance. Try it out, and let me know how you like it!
References
Gibas, K. J., & Gibas, S. T. (2020). Fasting reverses type 2 diabetes by suppressing functional β-cell dedifferentiation. Nutrients, 12(2), 523. https://pubmed.ncbi.nlm.nih.gov/33162192/
Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266-1289. https://pmc.ncbi.nlm.nih.gov/articles/PMC9834868/
Nimptsch, K., Brandt, P. A. V. D., Yi, L., Franz, T., & Boeing, H. (2021). Dietary fiber intake and hormonal concentrations in women. Journal of Nutritional Science, 10, e59. https://pmc.ncbi.nlm.nih.gov/articles/PMC7875566/
Slavin, J. L. (2021). Protein and human health. Advances in Nutrition, 12(4), 1791-1800.