Are tiramisu overnight oats healthy?

Yes, tiramisu overnight oats are a surprisingly healthy breakfast choice. While the name might sound indulgent, the ingredients are packed with nutrients. Rolled oats provide fiber and slow-digesting carbs, espresso adds a natural energy boost, and coconut yogurt offers healthy fats and gut-friendly probiotics. By using unsweetened oat milk and a touch of maple syrup—or sugar-free options—you control the sugar content. Plus, you can boost the protein by adding nut butter, hemp hearts, or protein powder, making it even more filling. For a higher-protein version, check out our protein overnight oats without powder —a clean, natural upgrade.

What not to add to overnight oats?

To keep your tiramisu overnight oats creamy and well-layered, avoid: Too much liquid – This can make the oats runny and prevent good layering. Watery fruits (like fresh berries or melons) – These break down overnight and add unwanted moisture. Overly sweetened or thin yogurt – This can turn the texture soupy and overpower the flavor balance. Hot espresso – Always let your coffee cool before adding, or it’ll break down the oats too fast. Need more structure in your oats? Check out our overnight steel cut oats for a heartier base.

Is overnight oatmeal really healthy?

Definitely. Overnight oats are loaded with whole grains, fiber, and plant-based protein. The soaking process improves digestibility, and when you make them with clean ingredients like unsweetened milk, natural sweeteners, and fresh add-ins, they’re a low-effort, high-reward option for breakfast. Adding cocoa, espresso, and coconut yogurt doesn’t just make tiramisu overnight oats taste like dessert—it also adds antioxidants, a bit of caffeine, and healthy fats. Plus, they’re easy to tailor for your health goals—whether that’s lower sugar, more protein, or gut support.

How many calories are in tiramisu overnight oats?

A standard serving of tiramisu overnight oats is about 317 calories. Here's the breakdown based on common ingredients: Nutrient Amount (per serving) Calories 317 kcal Protein 12.9g Carbohydrates 49.4g Fiber 10.2g Fat 9.8g Sugar 23g This makes it a well-balanced, filling option—especially when you're short on time but want a wholesome breakfast. You can reduce the calories by cutting down on syrup or using a light yogurt, or increase them for meal prep by adding nut butter or protein. Looking for a deeper dive into macros? Don’t miss our how much protein is in overnight oats post for exact breakdowns and meal plan tips.

Tiramisu Overnight Oats – The Best 5-Minute Dessert Breakfast!

Description

Vegan, creamy, and indulgent overnight oats inspired by classic tiramisu – perfect for breakfast, dessert, or a snack.

Ingredients

Scale

1 cup old-fashioned oats (gluten-free if needed)
3 tbsp unsweetened cocoa powder
1½ tbsp chia seeds
Pinch of salt
3 tbsp cooled espresso or strong brewed coffee
1¼ cups unsweetened oat milk (or almond, soy, coconut)
2 tbsp pure maple syrup
1 tsp vanilla extract
1 cup thick coconut yogurt (plain or vanilla)
½ tbsp maple syrup
¼ tsp vanilla extract
Optional: Unsweetened cocoa powder (for dusting)
Optional: Coffee beans or dark chocolate shavings

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Instructions

In a bowl, combine oats, cocoa powder, chia seeds, and salt. Add espresso, milk, maple syrup, and vanilla. Stir well.
Cover and refrigerate for at least 4 hours or overnight.
In a small bowl, mix coconut yogurt, remaining maple syrup, and vanilla until smooth.
In two glass jars, layer half of the oat mixture, then half of the yogurt. Repeat for a second layer of each.
Dust with cocoa powder and top with coffee beans or chocolate shavings if desired.
Enjoy immediately or store covered in the fridge for up to 4 days.

Notes

Let espresso cool before adding to oats. Store oat base and yogurt separately if prepping more than 2 days ahead. Use thick yogurt for sturdy layers. For a protein boost, add a scoop of plant protein or a tablespoon of nut butter.

Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Breakfast, Dessert, Snack
Method: No-Cook
Cuisine: American, Italian-inspired

Nutrition

Serving Size: 1 jar
Calories: 317
Sugar: 23g
Sodium: 0mg
Fat: 9.8g
Saturated Fat: 0g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 49.4g
Fiber: 10.2g
Protein: 12.9g
Cholesterol: 0mg