Tiramisu Overnight Oats (High protein, Dairy-free)

I remember my husband used to make overnight oats with sports drinks (think Gatorade), I thought it seemed like the craziest idea ever, but he enjoyed it!? Who am I to yuck his yum…

So I made this tiramisu overnight oats for him the other day. He took a bite and said “Mmmm, it tastes like dessert with oats”. Good judge? (I mean, he picked me)! But seriously, this overnight oats recipe is so good, and filling from the protein and fiber.

Tiramisu overnight oats layered with  yogurt, topped with cacao nibs and turbinado sugar.

Now to be honest, I don’t like traditional tiramisu, something about the lady fingers that I don’t enjoy. But this overnight oat version of tiramisu is creamy and rich with a hint of coffee sweetness. It’s really good, healthy and a quick grab-n-go option.  

How to make healthy overnight oats

Steps to make tiramisu overnight oats.

A basic overnight oats recipe begins by mixing the oats, milk substitute (water, or beverage of choice) with the chia seeds and remaining ingredients. The chia seeds really help to bind the liquid and make a cohesive mixture with the oats. 

Allow these to meld for 4 or so hours. Important! I omit the protein powder until just before eating, some protein gets gummy when it sits with liquid too long. 

Once you’re ready to eat, add the protein powder and mix well. Then top as desired and enjoy.

Ingredients

The ingredients to make tiramisu overnight oats, include the basic overnight oats ingredients, plus cocoa, espresso powder, sugar, vanilla extract and chia seeds.

Ingredients to make tiramisu overnight oats.
  • Oats: Use old-fashioned rolled oats, not quick cooking or steel cut.
  • Yogurt: I chose a plain, whole fat greek yogurt. But you can also use your desired yogurt, or mascarpone, which is similar to cream cheese, with a sweet, nutty flavor. 
  • Cocoa Powder: I used roasted cacao nibs which I highly suggest regardless of your dietary needs (they’re dairy free, and contain no added sugar). The crunch is ultra satisfying! Plus, cacao nibs pack a punch of phytochemicals (particularly epicatechin, the same nutrient found in red wine and tea) that has proven effects on blood flow and blood sugar – which ultimately can benefit your heart health.
  • Protein: Although you get protein from the chia seeds, and greek yogurt, increase this by adding a protein powder. I used a vanilla flavored powder. But you can try a chocolate flavored, or plain one as well. 
  • Sugar: I used turbinado sugar, a raw, coarse sugar that has a crunch and a bit of a molasses flavor. You can find this at health food stores. It worked really well in this recipe!
  • Instant Espresso: If you do not have instant espresso, you can use brewed coffee in place of all of the liquid and espresso powder. Or you can try instant coffee.

Allergy Substitutions 

This healthy tiramisu overnight oats recipe is easy to make and fit your dietary needs. 

  • Dairy: Choose dairy free milk, yogurt and chocolate. If you are dairy free, choose nut milk, (I used almond milk), or water or brewed coffee, though you won’t get quite as rich of a flavor/texture. Also omit, or choose a dairy free yogurt option.
  • Gluten: Choose gluten free oats. As oats (and many grains) are typically contaminated with small amounts of gluten due to processing. 
  • Sugar: You can choose to swap the sugar for monkfruit, stevia, maple syrup, or omit it altogether. Or, you can opt for a vanilla flavored protein powder to provide the sweetness. 

Taste and Texture

A basic overnight oats ratio is ¾ cup milk to ½ cup oats. But you may need to adjust this if you add a lot of other dry ingredients, seeds, or (water heavy) fruit. 

This recipe is for my fellow chocolate and coffee lovers, but here are some suggestions to adjust to your liking…

  • Texture too thin: If the texture is too thin, try adding more chia seeds or oats. Or next time, less liquid.
  • Texture too thick: If the texture is too thick, just add more liquid. 
  • Too sweet: Omit the sugar, or choose a plain protein powder.
  • Not sweet enough: Add more sugar, choose a sweetened protein powder, a vanilla yogurt, or more cacao nibs. 

Storage

Store in a sealed container in the refrigerator. I recommend eating these within 24 – 36 hours. I find if oats sit too long, they get gummy and soft. Personally, I find these oats taste best when made the night before, so prep up while you clean up from dinner.

Tiramisu overnight oats served with a banana, topped with cacao nibs, and a dollop of yogurt.
Tiramisu Overnight Oats topped with turbinado sugar, cacao nibs and a dollop of yogurt.

Tiramisu Overnight Oats

A rich, creamy dessert with oats. High in protein, fiber and phytonutrient rich cacao. Enjoy them for breakfast or dessert!
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: Grab & Go, Kids, Make Ahead, Quick
Allergen: Dairy Free, Gluten Free
Prep Time: 5 minutes
Fridge Time: 4 hours
Total Time: 4 hours 5 minutes
Servings: 1
Calories: 283kcal

Equipment

  • Medium bowl, with lid for storage
  • Spoon and measuring spoons & scoops

Ingredients

  • 1/2 cup old fashioned rolled oats
  • 3/4 cup almond milk, or liquid of choice *
  • 1 tbsp chia seeds
  • 1/2 tbsp cocoa powder
  • 1/2 tbsp turbinado sugar, or brown sugar, monk fruit or sugar of choice **
  • 1/2 tsp instant espresso, or brewed coffee***
  • 1/4 tsp salt
  • 1/2 tsp vanilla
  • 1/2 scoop protein powder ****

Instructions

  • In a medium bowl (with a lid) combine the oats, and remaining ingredients, except the protein powder. Mix well until fully combined (you don't want dry lumps)!
  • Replace the lid and store in the fridge. Wait 4 or more hours.
  • Remove from the fridge, add the protein powder, and stir well until fully combined.
  • Top or layer with plain yogurt, additional sugar or cacao nibs. Enjoy!

Notes

* Choose the right dairy, or non-dairy option for you.
**I highly recommend turbinado sugar for the texture, so choosing another option may result in a smoother (one dimensional texture), you’ve been warned! 🙂 
*** If you do not have espresso powder, try brewed coffee in place of the liquid and espresso powder.
****Add the protein powder just before consuming. Do not soak, as it may result in a gummy oats.

Nutrition

Calories: 283kcal | Carbohydrates: 43g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 0.02mg | Sodium: 845mg | Potassium: 255mg | Fiber: 10g | Sugar: 7g | Vitamin A: 6IU | Vitamin C: 0.2mg | Calcium: 328mg | Iron: 3mg

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