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Today, we’re diving into a healthy breakfast recipe that looks and tastes like dessert! These overnight oats are one of my favorites, along with the Snickers-style overnight oats I’ve shared with you before. As usual, this recipe is vegan, requires few ingredients, and is easy to make and delicious. What could be better than starting your day with a vegan tiramisu that’s low in calories but rich in fiber and protein? Get ready, because you’re about to discover your new favorite morning treat!

What is the origin of Tiramisu?

Tiramisu is a traditional Italian dessert that has continued to captivate taste buds around the world. This iconic dessert hails from the Veneto region of Italy, specifically the city of Treviso. Some say it was created by Venetian pastry chefs to give energy to tired workers, while others claim it was designed as an aphrodisiac dessert. Regardless of its precise origin, tiramisu quickly became popular in Italy before conquering tables worldwide, thanks to its unique blend of flavors—combining coffee-soaked ladyfingers, creamy mascarpone, and a dusting of cocoa powder as a garnish. Today, tiramisu is a symbol of Italian cuisine, beloved for its richness and irresistible taste. And like other classic desserts, it’s possible to create a healthy and vegan version.

What does “Tiramisu” mean?

The word “tiramisu” comes from Italian, and its meaning perfectly reflects the nature of the dessert. In Italian, “tiramisu” literally translates to “pick me up” or “lift me up.” This translation evokes the comforting and invigorating nature of the dessert itself. The name refers to its delicious, energy-boosting ingredients: layers of coffee-soaked biscuits, creamy mascarpone, and a sprinkle of cocoa powder on top. Eating tiramisu is meant to transport you to a world of delightful flavors and deep satisfaction, which explains the phrase “lift me up.” Whether classic or vegan, tiramisu is a true treat that delights the taste buds, making it no surprise that it’s one of the most beloved Italian desserts worldwide.

What are “Tiramisu Overnight Oats”?

Overnight oats, also known as “next-day porridge,” are a popular vegan and healthy breakfast option. The concept is simple: prepare your porridge the night before by mixing oats with plant-based milk, fruits, seeds, and other healthy ingredients of your choice, and then let it sit in the refrigerator overnight. During this time, the oats absorb the liquid, and the flavors blend together, creating a creamy texture and a burst of flavor by morning. Overnight oats offer a practical and nutritious breakfast option, as they can be prepped in advance and easily taken on the go. They are also highly customizable, allowing you to adjust ingredients based on your dietary preferences and nutritional needs. Whether you prefer fresh fruit, crunchy nuts, chia seeds, or chocolate, the possibilities for personalization are endless. Today, we’re focusing on a light, tiramisu-flavored version.

How many calories are in this tiramisu overnight oats?

Compared to 100g of a traditional tiramisu recipe, this vegan and protein-packed version contains nearly half the calories. This is largely due to the reduced fat content, with two-thirds less fat and a significant reduction in sugar. Our overnight oats tiramisu makes for an excellent lighter alternative—high in protein, lactose-free, and gluten-free.

Nutrients	This porridge	Usual Tiramisu	Difference
Fats	3,3g	10,3g	-68%
Carbs	17,6g	44,4g	+41%
Proteins	9,6g	4,4g	+118%
Calories	140	227	-38%

Nutritional values for 100g

Ingredients for Vegan Tiramisu Overnight Oats

For a single serving of this healthy breakfast that will keep you full all day, you only need 6 ingredients. For the base, use oats (preferably organic and gluten-free), with a teaspoon of chia seeds added. To boost the protein content, I also include plant-based protein powder. I recommend using Iced Coffee from Syncprotein to enhance the coffee flavor without increasing your caffeine intake. You’ll also need a shot of coffee, plant-based yogurt to replace the mascarpone and cream, and a bit of low-fat cocoa powder to sprinkle on top as decoration. Feel free to add traditional liqueurs like Amaretto or Baileys, but keep in mind this will increase the calorie content.

How to Make Tiramisu Overnight Oats

As always, start by mixing the oats, chia seeds, coffee, and plant-based protein powder in a bowl, jar, or small container. Once everything is well combined, cover this base with a generous layer of plant-based yogurt. Let it sit in the fridge for a few hours or overnight. Before serving, sprinkle some pure cocoa powder on top to finish the decoration and add a chocolaty touch.

Should I cover the overnight tiramisu in the fridge?

The best option is to cover the container with aluminum foil, plastic wrap, or at least a saucer. Otherwise, the mixture may absorb fridge odors and will not keep as well.

How long does this tiramisu overnight oats recipe last?

Since this recipe is free of cream, eggs, butter, and mascarpone, it can be stored in the fridge for 3 to 4 days without any issue, especially if the container is well-covered. This makes it convenient to prepare several individual servings in advance for quick and healthy breakfasts. It’s also possible to freeze the preparation, though note that the flavor might be slightly altered.

How to fix the base if my overnight tiramisu is too runny?

If the base seems too liquidy, simply add more oats and/or protein powder. Conversely, add more coffee if it’s too thick. The consistency can vary depending on the type of oats, protein powder, and coffee you use.

Timings

Prep time: Less than 5 minutes
Cook time: None
Rest time: Overnight

Tools

Kitchen scale
Bowl or jar
Optional: a small sieve for sprinkling cocoa