Tiramisu Overnight Oats (High Protein)
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Creamy, thick and full of delicious coffee flavors, this high protein tiramisu overnight oats is easy to make and a decadent tasting healthy breakfast! It’s packed with protein and fiber, great for meal prep and will keep you full and fueled for hours!
If you love tiramisu or have a sweet tooth in the mornings, this healthy high protein Tiramisu Overnight Oats is for YOU!!
It’s quick and easy to prepare in just a few minutes and doesn’t require any cooking. All you need to do is mix, layer, and pop in the fridge overnight. Then enjoy a luscious thick and creamy tiramisu flavored breakfast the next morning.
I honestly feel like I’m enjoying dessert for breakfast everytime I eat it. But this coffee flavored beauty is full of all things good for you. We have heart healthy oats, seeds with healthy fats, yogurt for protein, vanilla protein powder for an extra boost of protein and maple syrup as the sweetener!
Plus, it has the unsweetened cocoa powder dusting for true tiramisu vibes. ❤️
It’s also incredibly high in protein and fiber and will start off your morning right. Enjoy it with a freshly brewed cup of coffee if you adore coffee as much as I do and some fruit for the perfect well-balanced healthy breakfast!
This recipe was inspired by my friend Juliette (@fit_chef_ju on Instagram). She creates beautiful and delicious high protein recipes using her favorite products. Be sure to follow her for more healthy recipes and fitness inspiration!
Why This Recipe Works
- Quick and easy to make. It takes less than 10 minutes to prep it and there’s ZERO cooking involved!
- Great for meal prep. Double or triple the recipe to have breakfast ready for 2-3 days!
- High in protein and fiber. It’s made with healthy and high protein ingredients – oats, vanilla protein powder, and Greek style yogurt. It also packs a healthy dose of fiber from the oats, flax seeds and chia seeds.
- Tastes like dessert for breakfast! It tastes so decadent and delicious that you’ll feel like you’re eating dessert. Instead, you’re fueling your body with all sorts of good-for-you food! It’s a winner!
Ingredient Notes and Substitutes
- Old Fashioned Rolled Oats: I used gluten-free oats old fashioned rolled oats, but wholegrain oats are fine too. You can also use creamy style rolled oats – highly recommend Red Tractor brand if it is easily available near you. Quick cooking/instant oats would work but won’t yield the same creamy and thick texture. Just make sure not to use steel cut oats – they will result in a chewy and very dense texture.
- White Chia Seeds: Or you can use black chia seeds. They’ll add a boost of healthy fats and help thicken the oats mixture as they absorb the liquid overnight.
- Flax Seeds: For more healthy fats, protein and fiber! I used brown flax seeds, but golden flax seeds can also be used. Feel free to use ground flax seeds (flaxseed meal) if preferred. Or use more chia seeds instead.
- Espresso/Coffee: It should be at room temperature or lukewarm. You can use freshly brewed coffee or 1 to 1-1.5 teaspoons of instant coffee mixed with lukewarm water. 60-70ml of coffee is ample for this, but if you like your oats to be a little runnier and less thick use 80-90ml. I used a Ristretto coffee capsule in my Nespresso machine. I hit the espresso button twice and stopped it when there was 85ml of coffee in the measuring cup.
- Maple Syrup: I used Walden Farms Zero Calorie Pancake Syrup here, but their maple walnut syrup is great too. You’re welcome to use a pure maple syrup or other sugar-free and/or calorie-free sweetener of choice.
- Fat Free Greek Style Yogurt: You’re welcome to use fat free Greek yogurt instead if you prefer. I used 0% fat Emmi Swiss Premium Greek style yogurt because it’s wonderfully creamy and thick like Greek yogurt, higher in protein than most other Greek style yogurts available here and not super expensive.
- Vanilla Protein Powder: Feel free to use a whey or plant-based vanilla protein powder. One of my favorites is Rule 1 Vanilla Crème protein powder. It boasts a whopping 25 grams of protein per 30 grams scoop (though we’ll be using a little less for this recipe) and for just 110 calories. Plus it tastes REALLY good!
- Unsweetened Cocoa Powder: I used Dutch process cocoa powder as love its deep and rich chocolate flavor, but regular unsweetened cocoa powder like Hershey’s is great too.
Full ingredient amounts are in the recipe card below.
How to Make Tiramisu Overnight Oats
1. Make the oats base. Mix all the ingredients for the oats base in a bowl or mason jar until combined well.
2. Make the yogurt layer. Mix together the Greek style yogurt and vanilla protein powder until thoroughly combined and the powder has fully broken down.
3. Pour the yogurt mixture on top of the oats base. Smooth out the top using the back of a spoon.
4. Dust with cocoa powder and refrigerate. Dust the top with the unsweetened cocoa powder. Use a fine mesh strainer to make this easier. Then cover and refrigerate for at least 4 hours or 8 hours/overnight for the best texture.
Note: If you want the yogurt layer to be completely covered with cocoa powder you will have to dust over the edges of the bowl/container and some cocoa powder will land outside of the rim on your table or countertop. I personally hate cleaning up extra messes and wasting so wasn’t too picky about making it look perfect. It tastes the same and delicious either way, but you do you if you want it to look gorgeous for the Insta! 😉
Enjoy! Remove from the fridge when ready to eat and enjoy!
Full detailed instructions are in the recipe card below.
Cook’s Tips
- Enjoy with fruit for healthy and well-balanced breakfast.
- Soak in the fridge longer for a creamier texture. I personally like the texture best when this tiramisu overnight oats have been soaking in the fridge for 8-10 hours. However, 4-6 hours is sufficient to yield a creamy and thickened texture.
- Cover with foil or cling wrap if making in a bowl without a lid.
- Meal prep options: If making ahead for meal prep, you can make ahead fully with the cocoa powder dusting and store in airtight sealed containers in the fridge. To save time, mix all the oats base ingredients in one large bowl before dividing into separate containers.
If making for more than 3 days: Mix all the oats base ingredients in one large bowl then divide into airtight sealed containers. The oats base can keep in the fridge for up to 5 days. Don’t use bowls as it needs to be airtight.
Add the protein powder/yogurt layer and the cocoa powder just before eating. (There is a chance the yogurt layer will separate if stored for more than 3 days in the fridge.)
Mix it all together: Alternatively, you can mix all the oats base ingredients, yogurt, and protein powder in the bowl and just dust the cocoa powder on top before eating. It’s quicker to prep without the layers and still tastes delicious!
FAQs
It will keep for 2-3 days in the fridge if assembled fully with all layers. The oats base layer without the protein powder/yogurt and cocoa powder layer will keep in the fridge for up to 5 days.
Yes! This recipe is high in protein, rich in fiber (8.4 grams for 1 serving!) and full of healthy fats. It will keep you fueled and full for hours. Macros – Calories: 350 kcal, Protein: 35 grams, Fat: 6 grams, Carbohydrates: 40.8 grams.
If leaving out the protein powder, I recommend mixing the Greek style yogurt with ½ teaspoon vanilla extract and ½ tablespoon maple syrup or other liquid sweetener. Alternatively, use a vanilla flavored Greek style yogurt or Greek yogurt. Note the protein content will be lower and the nutritional information will vary.
Variations
- Make it gluten-free. Use gluten-free old fashioned rolled oats and make sure that the protein powder you’re using is GF certified.
- Make it vegan/dairy-free. Use a plant-based Greek style or Greek yogurt and a plant-based protein powder. Whey based protein powders are derived from cow’s milk and are not lactose-free. Also make sure that the cocoa powder you’re using doesn’t have any dairy or milk products listed in the ingredients.
- Use caffeine-free coffee. If you avoid caffeinated products, use decaf espresso/coffee and coffee/espresso and skip the cocoa powder layer. Instead, dust the top with more vanilla protein powder. This will boost the protein content further too.
- Use another type of sugar-free/calorie-free liquid sweetener. Try making it with a liquid sweetener made of erythritol, monk fruit (Lakanto brand is great), stevia, or xylitol.
- Use ground flax seeds and chia seeds. This ensures that that the nutrients are fully absorbed by your system. However, whole seeds are perfectly fine if that’s what you have on hand. They are still an excellent source of nutrition.
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More High Protein Breakfasts
Tiramisu Overnight Oats (High Protein)
Creamy, thick and full of delicious coffee flavors, this high protein tiramisu overnight oats is easy to make and a decadent tasting healthy breakfast! It’s packed with protein and fiber and will keep you full and fueled for hours!
- Prep Time: 5 minutes
- Refrigerating Time: 8 hours
- Cook Time: 0 minutes
- Total Time: 8 hours 5 minutes
- Yield: 1 1x
- Category: Breakfast
- Method: Mix
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 48 grams / ½ cup Old Fashioned Rolled Oats (I used gluten-free oats, but regular wholegrain rolled oats are fine too – note 1)
- 4 grams / 1 TSP White Chia Seeds (or black)
- 3 grams / 1 TSP Flax Seeds (brown or golden)
- 85 ml / 2 shots Espresso/Coffee (lukewarm or at room temperature – note 2)
- 15ml / 1 TBLS Zero Calorie Pancake or Maple Syrup (such as Walden Farms pancake syrup, or use regular maple syrup)
- 100 grams Fat Free Greek Style Yogurt (or use fat free Greek yogurt)
- 20 grams Vanilla Protein Powder (note 3)
- 2 grams / 1 TSP Unsweetened Cocoa Powder (I used Dutch process – note 4)
Instructions
- Make the oats base: In a bowl (note 4), mason jar, meal prep dish or other sealable airtight container, combine the oats, chia seeds, flax seeds, maple syrup and espresso. Mix well to combine and smooth out the top using the back of a spoon.
- Make the yogurt layer: Mix together the Greek style yogurt and vanilla protein powder until thoroughly combined and the protein powder has fully broken down. Pour the mixture on top of the oats base and smooth out the top.
- Top with cocoa powder: Use a small fine mesh strainer to dust the top with the unsweetened cocoa powder.
- Refrigerate: Cover and place in the refrigerator to set for 4 hours at least or 8-10 hours/overnight for the best texture.
- Serve: Remove from the fridge when ready to eat and enjoy!
Equipment
Rule 1 Vanilla Crème protein powder
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Walden Farms Zero Calorie Pancake Syrup
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Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
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- Oats: If using gluten-free old fashioned rolled oats, a ½ cup serving is typically 48 grams. If using wholegrain old fashioned rolled oats, a ½ cup serving is 40 grams.
- Espresso/Coffee. It should be at room temperature or lukewarm. You can use freshly brewed coffee or 1 to 1-1.5 teaspoons of instant coffee mixed with lukewarm water. 60-70ml of coffee is ample for this, but if you like your oats to be a little runnier and less thick use 80-90ml. I used a Ristretto coffee capsule in my Nespresso machine. I hit the espresso button twice and stopped it when there was 85ml of coffee in the measuring cup.
- Vanilla Protein Powder. Feel free to use a whey or plant-based vanilla protein powder. One of my favorites is Rule 1 Vanilla Crème protein powder. It boasts a whopping 25 grams of protein per 30 grams scoop and for just 110 calories. Plus, it tastes REALLY good!
- Unsweetened Cocoa Powder. I use Dutch process unsweetened cocoa powder for a deeper and richer chocolatey flavor, but regular unsweetened cocoa powder like Hershey’s is great too.
- Bowl. If the bowl doesn’t have a lid, cover with a sheet of aluminum foil or cling wrap before refrigerating.
- Storing and make ahead tips. These overnight oats will keep for 2-3 days in the fridge if fully assembled. Click the ‘2x’ or ‘3x’ button at the top of the recipe card to double or triple the ingredients. The oats base layer without the protein powder/yogurt and cocoa powder layer will keep in the fridge for up to 5 days. You can mix all the oats base ingredients in one large bowl, then divide into airtight sealed containers and store in the fridge. Don’t use bowls as it needs to be airtight. I recommend adding the protein powder/yogurt layer and the cocoa powder just before eating if making ahead for more than 3 days. There is a chance the yogurt layer will separate if kept longer than 3 days in the fridge. Alternatively, you can mix all the oats base ingredients, yogurt, and protein powder in the bowl and just dust the cocoa powder on top before eating. It’s less work, ideal if prepping multiple jars ahead and will still taste delicious!
- Can I make this without protein powder? If leaving out the protein powder, I recommend mixing the Greek style yogurt with ½ teaspoon vanilla extract and ½ tablespoon maple syrup or other liquid sweetener. Alternatively, use a vanilla flavored yogurt. Note that the protein content will be lower and the nutritional information will vary.
- See ‘Variations’ section in the post above if you’d like to customize this overnight oats recipe.
- Recipe inspired by my friend Juliette (@fit_chef_ju). Follow her on Instagram for more healthy high protein recipes and fitness inspiration!
Nutrition
- Serving Size: 1 serving (whole recipe)
- Calories: 350
- Sugar: 4.1g
- Sodium: 100.2mg
- Fat: 6g
- Saturated Fat: 1.3g
- Unsaturated Fat: 0.9g
- Trans Fat: 0g
- Carbohydrates: 40.8g
- Fiber: 8.4g
- Protein: 35g
- Cholesterol: 4.1mg
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