This high protein Tiramisu Overnight Oats is an easy and healthy breakfast recipe that tastes like a real tiramisu! It’s thick and creamy, with rich coffee, cocoa powder and vanilla, layered with a mock mascarpone. Made with oats, chia seeds, and Greek yogurt – these overnight oats will give you the best start to your day.
Tiramisu is one of my favourite desserts, and I love the idea of combining it with overnight oats. Many recipes use just Greek yogurt, but as an Italian, it just doesn’t hit the spot without the mascarpone cheese. So I decided to make my own Tiramisu inspired overnight oats recipe! I think this is the best, healthy Tiramisu Overnight Oats recipe. It tastes very close to the real deal; all it takes is one simple ingredient: ricotta!
What are overnight oats?
Overnight oats are very similar to oatmeal, made by soaking oats in a liquid (such as milk or yogurt). As the name suggests, the oats are left to soak overnight, so they’re very easy to prepare! They absorb the liquid and soften overnight to make a creamy, pudding like texture that is ready to eat. You can customise overnight oats with various ingredients, such as chia seeds, fruits, nuts, spices, and yogurt!
What is tiramisu?
Tiramisu is a traditional Italian dessert. Its name translates to “pick me up”, which is appropriate given that the main flavour is coffee. Tiramisu is made with 2 different layers:
- coffee-soaked ladyfinger biscuits (and optional liquor), and
- creamy mascarpone cheese with eggs, sugar and cocoa powder.
Once the layers are finished, the tiramisu is dusted with a layer of cocoa powder. It is then chilled in the fridge before being served cold.
This high protein Tiramisu Overnight is the perfect healthy breakfast recipe or dessert! Rolled oats and chia seeds, soaked overnight in a mix of milk, coffee, cocoa powder and vanilla. Layered with a thick and creamy mascarpone made from Greek yogurt and ricotta cheese. What I love about this overnight oats recipe is how easy it is! You just prep the oats and mascarpone and pop them in the fridge!
Why this is the BEST Tiramisu Overnight Oats
- It tastes just like a real tiramisu!
- It uses only 9 ingredients!
- It is super easy to make – it’s just meal prep and no cooking needed!
- Uses everyday ingredients that you can easily find at supermarkets.
- It is budget friendly at roughly AUD$4.85 (~USD$3.26) for the whole recipe!
- It’s made from whole foods that are good for you!
Nutrition
ARE OVERNIGHT OATS HEALTHY?
Overnight oats can be a great healthy option, depending on the ingredients used. Being a wholegrain, oats come with many benefits, such as:
- It is loaded with protein, which our bodies use to make muscle and bone tissues, enzymes and hormones. Protein can also be used to make energy, our body’s fuel!
- They are rich in dietary fibre, particularly beta glucan, a type of soluble fibre. Beta glucan can act as a natural stool softener and support regular bowel movements.
- They contain quite a bit of manganese! Our bodies use manganese to maintain strong bones, process the nutrients we eat, and maintain immune system function.
- Also has a good amount of copper, which is used to keep our nervous and immune systems healthy and functioning.
- They contain antioxidants, which may help reduce cell damage from harmful molecules called free radicals. Research indicates that some these antioxidants may also have anti-inflammatory and anti-cancer properties.
OTHER BENEFITS OF OVERNIGHT OATS
Apart from being a quick and convenient meal, this Tiramisu Overnight Oats recipe comes with a load of other benefits, such as:
- Oats are also a source of resistant starch, a type of fibre not digested in our gut. Resistant starch is fermented in our colon, which promotes the growth of good bacteria and gut health!
- Research suggests that eating oats may help support heart health by reducing total and LDL (bad) cholesterol levels.
- Some studies found that eating oats may help reduce the oxidation of LDL (bad) cholesterol. A key step that occurs in the progression of heart disease.
- It will leave you feeling full for longer, so you won’t be hungry an hour later!
DO OVERNIGHT OATS SPIKE BLOOD SUGAR?
Steel cut oats and rolled oats have a low glycaemic index. They are digested and absorbed slower by our bodies, producing a smaller, more gradual rise in blood glucose levels. However, this recipe has a good amount of dietary fibre and protein, which can help slow down digestion and can help keep your blood glucose levels more stable!
However, quick and instant oats can have a higher glycaemic index score. So they may cause a rapid spike in blood glucose levels.
Recipe suitability
It may not seem like it, but each serve of this healthy Tiramisu Overnight Oats is high in fibre, at 11g per serve. This recipe also uses fermented foods, making it a great choice to support gut health. It is also high protein, with almost 27g per serve. It is low in fat (including saturated fat), cholesterol and sodium. This makes this recipe heart friendly. The ingredients are mostly low GI, so this recipe can be made diabetes friendly. These Tiramisu Overnight Oats are vegetarian. However, with with some swaps, can also be gluten free and vegan.
Tiramisu Overnight Oats Ingredients
TIRAMISU OVERNIGHT OATS
- Rolled oats – Scroll up to read about the benefits of oats.
- Chia seeds – Form a gel that helps to bind the overnight oats and adds to the creaminess. Chia seeds are a fantastic source of plant-based omega-3 fatty acids, a type of healthy fat. These omega-3s may promote heart and eye health and are vital for forming the membranes of our cells. Chia seeds are also loaded with dietary fibre!
- Cocoa Powder – Preferably unsweetened. Adds a rich chocolate flavour that compliments the coffee. Cacao powder is slightly more nutritious and less processed than cocoa powder. I choose to use cocoa powder over cacao powder because this recipe only uses a small amount. It is also less expensive and not as bitter.
- Milk – Preferably low / reduced fat. I used regular milk dairy milk. However, this recipe should work with just about any type of milk. I recommend choosing an unsweetened, calcium-fortified option using plant-based milk.
- Coffee – It’s just not Tiramisu without coffee! I used Moccona dark roast instant coffee for a strong coffee hit, however you can use espresso. Coffee isn’t very nutritious, but it is rich in antioxidants, which can offer various health benefits.
- Maple syrup – For a touch of sweetness, but you can adjust this to your tastes. Maple syrup does contain excess sugar and is best eaten in moderation.
- Vanilla extract – Is more natural and contains much more flavour than vanilla essence.
GREEK YOGURT MASCARPONE
- Greek Yogurt – Preferably low / reduced fat. Gives the mock mascarpone a creamy texture. Greek yogurt helps increase the amount of protein but also comes with a good amount of vitamins B12 and B2. Vitamin B12 is important for maintaining a healthy nervous system and creating new cells. Whereas vitamin B2, which helps to unlock energy (our fuel) from the foods we eat.
- Ricotta – Preferably low / reduced fat. The key ingredient that gives that iconic mascarpone flavour. Ricotta cheese is also relatively high in protein. I used ricotta from the deli section at my local supermarket, as it has less liquid than packaged ricotta.
- Maple syrup – As above.
- Vanilla extract;
Tiramisu Overnight Oats
BEST OATS FOR OVERNIGHT OATS
There are many different types of oats on the market. The one you choose may affect the texture and flavour of your overnight oats:
- Rolled oats – Also known as old-fashioned oats. Rolled oats are the most popular choice for overnight oats, and my personal favourite. They are steamed and flattened with large rollers. Rolled oats are great at absorbing liquid! They have a soft, creamy texture without losing their shape. Which makes them perfect for overnight oats.
- Steel cut oats – Are wholegrain oat groats that have been cut into small pieces in a steel mill. They have a chewy texture and nutty flavour. However, steel cut oats need more time to soak (at least overnight) to soften.
- Quick oats – Soak up liquid quickly and give a soft and smooth texture. They can become mushy if soaked for too long.
- Instant oats – Are highly processed and often contain added flavours or sweeteners. Although they can be very smooth, they may lose their texture and flavor if soaked too long.
This recipe will work with all of the types of oats listed above.
RATIO OF OATS TO MILK FOR OVERNIGHT OATS
The amount of milk is key to the consistency of your overnight oats. If you want your overnight oats to be:
- Thick and creamy – Stick to 1 1/3 cup of milk for the recipe (2/3 cup per serve).
- Thin and loose – Increase the milk to 1 ½ cups for the whole recipe (3/4 cup per serve).
How to make Tiramisu Overnight Oats
TIRAMISU OVERNIGHT OATS
- Add the rolled oats, chia seeds, and cocoa powder to a bowl and stir well to mix.
- In a jug or bowl, add the milk and instant coffee. Stir with a fork until the coffee granules / powder has dissolved. Then add the maple syrup and vanilla extract and stir to mix.
- Pour the coffee milk into the bowl with the oats and chia seeds and stir well to mix. Taste the milk and adjust as needed.
- Cover the bowl in cling wrap and place the oats in the fridge to soak overnight.
GREEK YOGURT MASCARPONE
- In a medium bowl, add the Greek yogurt, ricotta cheese, maple syrup and vanilla extract. Mash with a fork until combined. For a smooth Greek yogurt mascarpone, blend it using either an immersion / stick blender or a blender / Nutri-bullet and blitz until smooth.
- Cover the bowl with cling wrap and place the Greek yogurt mascarpone in the fridge until the oats are ready. This will also help the mock mascarpone to thicken.
ASSEMBLING THE TIRAMISU OVERNIGHT OATS
- In a small glass jar or canister, add a layer of the Tiramisu Overnight Oats. Smooth the oats with a spoon so the layer is even. Then add a layer of the Greek yogurt mascarpone, followed by another layer of oats. Add another thin layer of the Greek yogurt mascarpone and smooth it out with the back of your spoon.
- Dust the top of the jarred Tiramisu Overnight Oats with the extra cocoa powder.
- Serve your Tiramisu Overnight Oats or store them in the fridge.
Storage
The overnight oats layer will last in the fridge in an airtight container for up to 5 days. If making a batch for few days, I recommend keeping the mock mascarpone separate. As deli or fresh ricotta may spoil quicker than your oats.
You can also freeze the Tiramisu Overnight Oats for up to 2 months. I recommend not freezing the Greek yogurt mascarpone. Freezing will likely affect the texture of the Greek yogurt and ricotta.
Tiramisu Overnight Oats FAQ
Yes, as the oats haven’t been cooked, so technically, they are still raw.
You can. However, instant oats are highly processed. They’re less nutritious than rolled oats and often contain added sugars and sweeteners. If you plan on making a large batch to last a few days, they may go mushy after long periods.
It is best to use a thick yogurt, such as Greek yogurt, as it ensures that the bites are thick and creamy. I haven’t made this recipe with regular yogurt, so I’m unsure whether it would work.
Yes, you can! I recommend Choosing a vanilla Greek yogurt with no added sugar.
If you’re using rolled or steel cut oats, leaving them to soak overnight is best. If you want your overnight oats to be ready much faster, switch to unflavoured quick oats instead. I would recommend letting your oats soak for at least 5 hours before eating.
Yes, if you use non-decaf coffee. Regular coffee has anywhere from 60-100mg of caffeine per serve. This is still well under the recommended maximum of 400mg per day. If you want to avoid caffeine, you can easily substitute the coffee for decaf.
This Tiramisu Overnight Oats recipe already contains a lot of protein per serve. You can increase the protein by adding Greek yogurt to the coffee-milk mixture. Otherwise, you can add protein powder to the coffee oats or Greek yogurt mascarpone. You could replace the vanilla extract in the mascarpone with vanilla protein powder.
Have both your Tiramisu Overnight Oats and Greek yogurt mascarpone ready. Add the oats to your container using a spoon and push them down to make a thick layer. Add a thinner layer of the mascarpone and push it to the edge of the container with the spoon. Add another layer of oats and gently push it to the edges of the container so you keep the separate layers. Add one final layer of the mock mascarpone and smooth the top with the back of your spoon.
Sure! Just heat them in the microwave until they are warm to the touch. Personally, I think they are better cold, just like a real tiramisu.
I recommend using small glass jars or canisters. I used small, glass canisters from Kmart, which can hold a very generous serving.
Substitutes & variations
- Milk – Unsweetened almond milk would suit. You could use just about any non-dairy milk alternatives (preferably calcium-fortified).
- Cacao powder Can be used instead of cocoa powder if it fits within your budget; if not, don’t worry about it. Cacao powder can taste more bitter than cocoa powder, so you may need to adjust the maple syrup to balance it.
- Fruit – I think berries would suit, such as raspberries or blueberries.
- Nut butter – Almond, peanut or hazelnut butter would suit.
- No yogurt – Just replace the yogurt with extra ricotta.
- No oats – Refer to the subsection for gluten free listed below for alternative grains to oats.
- Flaxseeds – Can be used in place on chia seeds.
- Other cheeses – Cottage cheese would likely work, but it may make the mock mascarpone more runny due to extra fluid.
Other dietary
- Diabetes friendly – Switch the maple syrup for a sugar free version or other low calorie sweetener.
- Gluten free – Be sure to use gluten-free certified oats or alternative grains like barley, amaranth, rice flakes, or even gluten-free Weet-Bix. It’s important to note that oats in Australia cannot be certified as gluten-free. Commercial brands of oats are often contaminated with wheat gluten during processing.
- Vegan / dairy free – Swap the milk, yogurt and ricotta for plant-based varieties. Or you can substitute the ricotta with silken tofu.
Tips
Packaged ricotta contains more liquid and will produce a runnier mock mascarpone. Use ricotta cheese from the supermarket deli for thick Greek yogurt mascarpone. This ricotta contains less liquid!
Increase the ricotta and Greek yogurt to 1/2 a cup each if dividing this recipe into 3 serves.
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Ingredients
Tiramisu Overnight Oats
- 1 cup rolled oats, works with other oat types
- 2 tbsp chia seeds
- 1 tbsp cocoa powder, unsweetened
- 1 1/3 cup milk, preferably low / reduced fat
- 1 tbsp instant coffee (Note 3)
- 3 tsp maple syrup
- 1 tsp vanilla extract
Greek Yogurt Mascarpone
- 1/3 cup Greek yogurt preferably low / reduced fat (Note 4)
- 1/3 cup ricotta cheese, preferably low / reduced fat (Note 4)
- 1 tsp maple syrup
- 1/2 tsp vanilla extract
Other
- extra cocoa powder, unsweetened (for dusting)
Instructions
Tiramisu Overnight Oats
- Add the rolled oats, chia seeds, and cocoa powder to a bowl and stir well to mix.
- In a jug or bowl, add the milk and instant coffee. Stir with a fork until the coffee granules / powder has dissolved. Then add the maple syrup and vanilla extract and stir to mix.
- Pour the coffee milk into the bowl with the oats and chia seeds and stir well to mix. Taste the milk and adjust as needed.
- Cover the bowl in cling wrap and place the oats in the fridge to soak overnight.
Greek Yogurt Mascarpone
- In a medium bowl, add the Greek yogurt, ricotta cheese, maple syrup and vanilla extract. Mash with a fork until combined.
- Cover the bowl with cling wrap and place the Greek yogurt mascarpone in the fridge until the oats are ready.
Assembling the Tiramisu Overnight Oats
- In a small glass jar or canister, add a layer of the Tiramisu Overnight Oats. Smooth the oats with a spoon so the layer is even. Then add a layer of the Greek yogurt mascarpone, followed by another layer of oats. Add another thin layer of the Greek yogurt mascarpone and smooth it out with the back of your spoon.
- Dust the top of the jarred Tiramisu Overnight Oats with the extra cocoa powder.
- Serve your Tiramisu Overnight Oats or store them in the fridge.
Notes
- Health benefits - Details regarding the benefits of oats and other ingredients in this recipe are in the post above.
- Other cooking methods & instructions with photos - Detailed in the post above.
- Coffee - If using espresso, substitute 1/3 of the milk with 1/3 cup espresso.
- Ricotta & Greek yogurt - Increase the ricotta and Greek yogurt to 1/2 a cup each if dividing this recipe into 3 serves.
- Canisters - I used these canisters from Kmart, which can hold a very generous serving.
- Storage - The overnight oats layer will last in the fridge in an airtight container for up to 5 days. If making a batch for few days, I recommend keeping the mock mascarpone separate. As deli or fresh ricotta may spoil quicker than your oats. You can also freeze the Tiramisu Overnight Oats for up to 2 months. I recommend not freezing the Greek yogurt mascarpone. Freezing will likely affect the texture of the Greek yogurt and ricotta.
- Diabetes friendly - Switch the maple syrup for a sugar free version or other low calorie sweetener.
- Gluten free – Be sure to use gluten-free certified oats or alternative grains like barley, amaranth, rice flakes, or even gluten-free weetbix. It's important to note that oats in Australia cannot be certified as gluten-free. Commercial brands of oats are often contaminated with wheat gluten during processing.
- Vegan / dairy free – Swap the milk, yogurt and ricotta for plant-based varieties. Or you can substitute the ricotta with silken tofu.
- Measurements - A reminder that all measurements in this recipe were made using Australian cups (250ml) and tablespoons (20ml).
- Nutrition - Calculated per serve, assuming 2 very generous serves.