High Protein Tiramisu Overnight Oats

High Protein Tiramisu Overnight Oats bring the rich, coffee-kissed flavors of classic tiramisu into a nourishing, make-ahead breakfast. Rolled oats soak in espresso and cocoa while a creamy layer of Greek yogurt and vanilla protein powder adds structure and indulgent texture. The result is a dessert-inspired breakfast packed with protein, fiber, and sustained energy.

Why You’ll Love This Recipe

• Dessert-Inspired Flavor – Cocoa and espresso replicate the essence of tiramisu in a wholesome form.
• High in Protein – Over 40 grams of protein help support muscle recovery and satiety.
• No Cooking Required – Simply mix, chill, and enjoy.
• Meal-Prep Friendly – Perfect for preparing the night before busy mornings.
• Balanced Macronutrients – Combines protein, complex carbs, and healthy fats.
• Customizable Sweetness – Easily adjust maple syrup or use sugar-free alternatives.

Ingredients You’ll Need

For the Oat Base

• ½ cup rolled oats – Provides complex carbohydrates and fiber for sustained energy.
• 1 tablespoon chia seeds – Thickens the mixture while adding omega-3s and fiber.
• ½ tablespoon unsweetened cocoa powder (plus more for dusting) – Adds rich chocolate flavor without added sugar.
• 1 shot espresso or ¼ cup strong brewed instant coffee – Infuses signature tiramisu flavor.
• ½ teaspoon vanilla extract – Enhances sweetness and aroma.
• ½ cup unsweetened almond milk (or milk of choice) – Softens oats and hydrates the mixture.
• 1 teaspoon maple syrup (or sugar-free alternative) – Provides subtle sweetness.

For the Protein Layer

• ½ cup plain nonfat Greek yogurt – Adds creaminess and natural tang.
• 1 scoop vanilla whey protein powder (such as Optimum Nutrition) – Boosts protein content and enhances vanilla flavor.

Step-by-Step Instructions

Mix the Oat Base

In a jar or bowl, combine rolled oats, chia seeds, cocoa powder, espresso, vanilla extract, almond milk, and maple syrup. Stir thoroughly until evenly incorporated.

Chill and Soak

Cover and refrigerate for at least 6 hours or overnight. This allows the oats and chia seeds to absorb the liquid and soften fully.

Prepare the Protein Yogurt

In a separate bowl, mix Greek yogurt with the vanilla protein powder until smooth and creamy. Stir well to avoid clumps.

Layer and Finish

In a serving glass or jar, layer the soaked oats and protein yogurt mixture. Finish with a generous dusting of cocoa powder to mimic traditional tiramisu.

Recipe Notes & Tips

• Use Strong Coffee – Bold espresso flavor enhances authenticity.
• Stir Before Chilling – Prevents cocoa powder from clumping.
• Adjust Thickness – Add a splash of milk in the morning if the oats are too thick.
• Choose Quality Protein Powder – A smooth-blending whey ensures creamy texture.
• Sweeten to Taste – Add more maple syrup if you prefer a sweeter profile.
• For Extra Indulgence – Top with cacao nibs or dark chocolate shavings.

Nutritional Information

• Prep Time: 5 minutes
• Chilling Time: 6 hours
• Total Time: 6 hours 5 minutes
• Servings: 1 serving
• Calories: 424 kcal
• Total Fat: 10g
• Carbohydrates: 45.3g
• Fiber: 10g
• Protein: 42.3g

Perfect Pairings

• Fresh Berries – Add natural sweetness and antioxidants.
• Extra Shot of Espresso – Complements the coffee flavor.
• Almond Butter Drizzle – Adds richness and healthy fats.
• Dark Chocolate Shavings – Elevates the tiramisu-inspired feel.

Ideal Occasions

• Busy Work Mornings – Grab-and-go convenience.
• Post-Workout Breakfast – High protein supports recovery.
• Meal Prep Sundays – Prepare several jars for the week.
• Healthy Dessert Alternative – Satisfies sweet cravings responsibly.

Storage & Serving Tips

• Store Refrigerated – Keeps fresh for up to 3 days.
• Use Airtight Containers – Prevents absorption of fridge odors.
• Add Toppings Before Serving – Maintains texture and presentation.
• Stir Before Eating – Ensures even consistency if layers settle.

Creative Variations to Try

• Mocha Version – Add a teaspoon of instant espresso powder to intensify flavor.
• Dairy-Free Option – Use coconut yogurt and plant-based protein powder.
• Lower-Carb Twist – Reduce oats slightly and increase chia seeds.
• Chocolate Lover’s Version – Mix mini dark chocolate chips into the yogurt layer.

Troubleshooting Common Issues

• Too Thick – Stir in 1–2 tablespoons of milk before serving.
• Too Thin – Add extra chia seeds and chill longer.
• Protein Clumps – Whisk yogurt and protein powder thoroughly before layering.
• Bitter Taste – Increase maple syrup slightly to balance espresso and cocoa.

Why This Recipe Works

This recipe works because it uses chia seeds and rolled oats to absorb liquid and create a naturally thick, pudding-like consistency without cooking. Espresso enhances cocoa’s depth, replicating tiramisu’s layered flavor profile. Greek yogurt contributes tang and creaminess while whey protein increases satiety and improves texture when blended smoothly. The balance of protein (over 42 grams), fiber, and moderate carbohydrates provides sustained energy and fullness, making this both a functional breakfast and a satisfying treat at 424 calories per serving.

Final Thoughts

High Protein Tiramisu Overnight Oats deliver indulgent flavor in a nutritious, convenient package. With rich coffee notes, creamy yogurt layers, and a cocoa finish, it satisfies dessert cravings while supporting your health goals. Balanced in macros and customizable to dietary needs, it’s an easy breakfast upgrade you’ll look forward to every morning.