High Protein Tiramisu Overnight Oats

Classic tiramisu is beloved for its luxurious, creamy layers and bold espresso notes, but it’s rarely associated with balanced nutrition or high protein. This High Protein Tiramisu Overnight Oats recipe reimagines those iconic flavors into a wholesome, energizing breakfast or post-workout snack. With the perfect marriage of robust coffee, rich cocoa, and a creamy vanilla protein blend, each spoonful delivers indulgence and nourishment. Ready in advance and convenient for busy lifestyles, this dish offers a sophisticated morning ritual that satisfies sweet cravings while supporting your health and fitness goals.

Overview of High Protein Tiramisu Overnight Oats

High Protein Tiramisu Overnight Oats offers a gourmet twist on meal prep, combining the classic Italian dessert’s bold coffee and cocoa flavors with a macro-friendly nutritional profile. Utilizing Greek yogurt, chia seeds, and high-quality protein powder, this recipe delivers a creamy, satisfying texture and over 30 grams of protein per serving—ideal for active individuals or anyone seeking a balanced, convenient breakfast. Simple to prepare the night before, it eliminates morning stress while providing long-lasting energy, satiety, and indulgent taste. Whether for breakfast, snack, or dessert, these oats bring both luxury and nutritional excellence to your daily routine.

Ingredients of High Protein Tiramisu Overnight Oats

For the Oat Layer

• 1 cup (100g) old-fashioned rolled oats
• 1 cup (240ml) unsweetened milk of choice (dairy or fortified non-dairy)
• ¾ cup (200g) nonfat Greek yogurt (plain or vanilla)
• 1 scoop (30g) vanilla or unflavored protein powder
• 1½ tablespoons chia seeds
• 2 teaspoons instant espresso powder (or strong instant coffee)
• 1 tablespoon maple syrup or honey (adjust to taste)
• ½ teaspoon pure vanilla extract

For the Tiramisu Cream Layer

• ½ cup (120g) light mascarpone cheese or whipped cream cheese (softened)
• ¼ cup (60g) nonfat Greek yogurt
• 1 tablespoon maple syrup or powdered monk fruit sweetener
• ½ teaspoon pure vanilla extract

For Assembly and Topping

• 1–2 tablespoons unsweetened cocoa powder, for dusting
• Dark chocolate shavings or cacao nibs (optional, for garnish)
• Additional espresso or coffee for drizzling (optional)

Cook and Prep Times

• Preparation Time: 10 minutes (active)
• Chilling Time: 6–8 hours (overnight, passive)
• Total Time: 10 minutes active, 6–8 hours passive

How To Make High Protein Tiramisu Overnight Oats

1. Prepare the Oat Mixture:
In a large bowl, whisk together rolled oats, protein powder, chia seeds, and espresso powder. Stir in Greek yogurt, milk, maple syrup, and vanilla extract until fully combined. The mixture should be creamy with a pourable but thick texture.

2. Prepare the Tiramisu Cream Layer:
In a separate bowl, beat mascarpone (or whipped cream cheese), Greek yogurt, maple syrup, and vanilla extract until completely smooth and fluffy. Taste and adjust sweetness if desired.

3. Layer the Oats and Cream:
Using four glass jars or containers, spoon half of the oat mixture evenly into the bases. Top with a layer of the tiramisu cream (about one tablespoon per jar). If desired, drizzle a teaspoon of strong coffee over the cream for deeper flavor. Repeat with the remaining oat mixture and cream, creating two layers.

4. Chill:
Seal jars with lids or cover with wrap. Refrigerate for at least 6 hours, preferably overnight, to allow the oats and chia seeds to absorb moisture and flavors to meld.

5. Finish and Serve:
Before serving, dust each jar generously with unsweetened cocoa powder and garnish with chocolate shavings or cacao nibs for a true tiramisu finish. Serve cold, straight from the fridge.

Step-By-Step Instructions

Step 1: In a medium mixing bowl, combine oats, protein powder, chia seeds, and instant espresso.
Step 2: Add Greek yogurt, milk, maple syrup, and vanilla. Whisk until a smooth, creamy consistency forms.
Step 3: In a separate small bowl, blend mascarpone, additional Greek yogurt, maple syrup, and vanilla until airy and uniform.
Step 4: In each serving glass, alternate oat mixture and cream to create layers. Drizzle extra coffee if desired.
Step 5: Repeat to form a second layer of oats and cream. Smooth the tops.
Step 6: Cover and chill overnight.
Step 7: Dust with cocoa powder and chocolate garnish before serving. Enjoy immediately for optimal texture.

Nutrition Information (per serving, based on 4 servings)

• Calories: 340
• Protein: 31g
• Carbohydrates: 38g
• Fiber: 8g
• Sugar: 9g (varies with sweetener choice)
• Fat: 7g
• Saturated Fat: 3g
• Cholesterol: 15mg
• Sodium: 110mg

Nutritional values may vary depending on brand of protein powder and milk used.

Serving of High Protein Tiramisu Overnight Oats

High Protein Tiramisu Overnight Oats are best served in clear jars or parfait glasses to showcase the beautiful layers. For the most authentic tiramisu experience, dust generously with cocoa powder just before serving and garnish with a few dark chocolate shavings or cacao nibs for crunch and richness. Pair with a hot espresso or cold brew for a complete café-style breakfast. For meal prep, keep the jars sealed in the refrigerator for up to three days—making this recipe ideal for busy mornings or as a grab-and-go snack post-workout.

Chef’s Tips and Variations

• For Extra Protein: Use a double-strength protein powder or add a tablespoon of collagen peptides to the oats.
• Dairy-Free Option: Substitute coconut yogurt and plant-based milk, and use a vegan cream cheese for the cream layer.
• Macro-Friendly Adjustment: Reduce or swap the sweetener to fit your dietary goals.
• Flavor Twist: Add a splash of coffee liqueur (if not serving to children) for a more classic tiramisu aroma.
• Meal Prep: Prepare in mason jars with tight-fitting lids for an easy, portable, and elegant breakfast solution.

Final Notes

This High Protein Tiramisu Overnight Oats recipe brings the unmistakable essence of a classic dessert into a nutrient-rich, energizing start to your day. With each bite, you enjoy creamy textures, rich coffee-cocoa notes, and balanced macros—making it the perfect choice for athletes, professionals, or anyone who refuses to compromise on flavor or nutrition. Prepare ahead, garnish with flair, and savor the sophisticated indulgence every morning.