High Protein Tofu Apple Panna Cotta, No Added Sugar

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Why this panna cotta works for women’s health

This high protein panna cotta uses silken tofu for a smooth, creamy texture and a plant-based source of complete protein. Tofu is made from soybeans, which naturally contain isoflavones, a class of phytoestrogens that can gently interact with oestrogen receptors in the body.

Research on soy isoflavones in menopause is mixed but promising in certain contexts. Some women experience modest improvements in hot flushes and night sweats, especially those who are able to metabolise soy isoflavones into equol, a compound with greater oestrogen-like activity (North American Menopause Society, 2023; Lethaby et al., 2013). For others, the effects are mild or negligible.

Importantly, soy foods are considered safe for most women, including those with a history of hormone-sensitive conditions, when consumed as part of a balanced diet. Systematic reviews show no increase in circulating oestrogen or breast tissue density in postmenopausal women eating soy foods (Viscardi et al., 2025).

Beyond hot flushes: what else soy can support

While soy is not a magic fix, it offers several broader benefits for midlife women:

• Heart health: Soy protein can help modestly lower LDL cholesterol and total cholesterol when consumed regularly, which supports cardiovascular health during and after menopause (Messina, 2022; Moradi et al., 2020).

• Bone health: Soy isoflavones may reduce bone turnover and slow bone density loss, though effects are variable and depend on baseline diet and hormonal status (Zhang et al., 2020).

• Muscle and metabolism: Soy provides all nine essential amino acids and can help maintain lean mass, which often declines with age and hormonal changes (van den Berg et al., 2022).

• Blood sugar balance: Soy protein and isoflavones may support improved insulin sensitivity and reduced inflammation in perimenopausal women, though evidence remains early-stage (Chen et al., 2021).

Overall, tofu is a nutrient-dense food that offers protein, calcium, magnesium, and iron, with a neutral flavour that blends well into both savoury and sweet dishes like this panna cotta.

Tofu Apple Panna Cotta

Makes: 6 panna cottas
Time: 15 minutes prep, 3 hours set

Ingredients

• 300 g silken tofu

• 250 g apple sauce, no sugar added

• 2 tbsp maple syrup, optional for extra sweetness

• 2 tsp mixed spice, or 1 tsp cinnamon, ½ tsp ground ginger, ¼ tsp ground nutmeg

• 1 tsp vanilla extract

• 5 g gelatin, powdered or sheets

Method

1. Bloom gelatin: Soak gelatin in cold water for 5 to 10 minutes until softened. If using sheets, squeeze out excess water before using.

2. Warm the base: Heat the apple sauce in a small pot over medium heat until steaming but not boiling. Add the strained gelatin and stir until dissolved.

3. Blend: Add tofu, warm apple sauce mixture, vanilla, mixed spice, and maple syrup if using to a blender or food processor. Blend until completely smooth and silky.

4. Set: Divide evenly between 6 ramekins or Dariole moulds. Chill for at least 3 hours, or overnight, until set.

5. Serve: To unmould, run a thin knife around the edge and invert onto plates. Top with fresh berries or a sprinkle of cinnamon. If serving in ramekins, serve directly. Bob’s your uncle.

Notes

• For no added sugar, omit the maple syrup and rely on the natural sweetness of the apple sauce.

• The texture sets softly. For a firmer set, increase gelatin to 6-7 g.

• Dairy-free, refined sugar-free, and naturally high in protein from tofu.

More high protein tofu desserts

If you enjoyed this, try my High Protein Tofu Chocolate Mousse next. It’s another creamy, whole-food dessert that’s naturally high in protein and perfect for hormone-friendly meal prep.

Struggling with menopause symptoms or weight changes?

If you are navigating hot flushes, mood changes, or weight gain, I can help with an individualised plan. Book a free 10-minute discovery call to find out how I support women Australia-wide via telehealth.

References

Chen, M. N., Lin, C. C., & Liu, C. F. (2021). Efficacy of phytoestrogens for menopausal symptoms: A meta-analysis and systematic review. Climacteric, 24(1), 71–82. https://doi.org/10.1080/13697137.2020.1846540

Lethaby, A., Marjoribanks, J., Kronenberg, F., Roberts, H., Eden, J., & Brown, J. (2013). Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database of Systematic Reviews, CD001395. https://doi.org/10.1002/14651858.CD001395.pub4

Messina, M. (2022). The health effects of soy: A reference guide for health professionals. Nutrients, 14(5), 1–33. https://doi.org/10.3390/nu14050912

Moradi, M., Daneshzad, E., Azadbakht, L., & Larijani, B. (2020). The effects of isolated soy protein and isoflavones on lipid profile in postmenopausal women. Menopause Review, 19(4), 196–205.

North American Menopause Society. (2023). The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause, 30(6), 573–590. https://doi.org/10.1097/GME.0000000000002200

van den Berg, L. A., et al. (2022). Protein quality of soy and the effect of processing. Nutrients, 14(20), 4331. https://doi.org/10.3390/nu14204331

Viscardi, G., et al. (2025). Effect of soy isoflavones on measures of estrogenicity in postmenopausal women: A systematic review and meta-analysis. Menopause, 32(7), 1–12.

Zhang, X., Chen, H., Li, Y., & Zhao, Y. (2020). Soy isoflavone supplementation and bone mineral density in menopausal women: A meta-analysis. Menopause, 27(4), 1–8.

Wei, Y., et al. (2019). Soy intake and breast cancer risk: A prospective study and meta-analysis. International Journal of Epidemiology, 48(3), 1–12.

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