Tiramisu Protein Overnight Oats (Dairy-Free, High-Protein, Ready the Night Before)

Tiramisu Protein Overnight Oats are a make-ahead breakfast that replicates the flavours of classic tiramisu; espresso, vanilla, and cocoa, using rolled oats, Greek Style Soy Yoghurt, and Mille Plant Protein as the base. They take 5 minutes to prepare the night before, provide nearly 48g of protein per serving, and are fully dairy-free.

If breakfast that tastes like tiramisu and delivers nearly 48g of plant-based protein sounds too good to be true, these Tiramisu Protein Overnight Oats are about to become your new favourite meal of the day. Layered with espresso-soaked oats, creamy vanilla yoghurt, and a dusting of cocoa powder, this is the kind of breakfast that makes you genuinely excited to get out of bed. As a certified nutrition coach, I believe food should bring joy as much as nutrition, and this recipe delivers both in equal measure.

In this post you'll learn:

• Why the combination of espresso, soy yoghurt, and Mille Plant Protein creates such a satisfying, dessert-like breakfast
• How to make these oats in 5 minutes with zero cooking
• How to customise them to your taste and dietary needs

Why These Tiramisu Overnight Oats Work

The magic of tiramisu lies in the contrast, bitter espresso against sweet, creamy filling, finished with the slight bitterness of cocoa powder. This overnight oats version captures exactly that contrast, just with a dramatically better nutritional profile. The espresso shot soaks into the oats overnight, infusing every bite with that deep coffee flavour that makes tiramisu so irresistible. Alpro Greek Style Soy Yoghurt provides the creaminess, and the cocoa powder dusting on top delivers that final tiramisu flourish.

From a nutrition standpoint, this recipe is built on genuinely impressive foundations. Mille Plant Protein, a pure fermented yeast protein with no fillers, no sugars, and no artificial additives contributes 30.6g of protein per scoop at just 136 kcal. Combined with Greek Style Soy Yoghurt in both the base and the topping layer, this breakfast delivers nearly 48g of protein comparable to two chicken breasts, from a completely plant-based, no-cook breakfast that takes 5 minutes to prepare.

The rolled oats provide slow-release carbohydrates and beta-glucan fibre, which research suggests may help support healthy cholesterol levels and sustained energy release. Chia seeds add a further 4g of fibre and are a plant-based source of omega-3 fatty acids. The espresso itself is worth noting, beyond the flavour, coffee contains antioxidants and has been associated in research with a range of potential health benefits when consumed in moderation. For another high-protein make-ahead breakfast, take a look at my mango lassi overnight oats.

Nutrition Breakdown

(Per serving — 1 glass container, generous portion, can be split in 2 if lower calorie is preferred)

• Calories: ~582 kcal
• Protein: ~48g
• Carbohydrates: ~65g
• Fat: ~13g
• Fibre: ~12g

This is a substantial, complete breakfast, and intentionally so. At 582 kcal with nearly 48g of protein and 12g of fibre, this is a meal that works hard for you nutritionally. The calorie content reflects the quality and volume of ingredients rather than empty energy, every calorie here comes from whole, purposeful food sources.

Coaching insight: For anyone training, managing a demanding schedule, or simply struggling with mid-morning hunger, a breakfast at this protein and fibre level may make a meaningful difference to energy, focus, and appetite throughout the day. Think of this as a complete meal, not a light snack and plan the rest of your day's eating accordingly.

Note: All nutrition values are estimates calculated using Mille Plant Protein (unflavoured) and Alpro Greek Style Soy Yoghurt. Values will vary if different brands are used. Please verify using your preferred nutrition calculator.

Ingredients + Smart Substitutions

(Serves 1 — per glass container)

Base:

• 50g rolled oats — the slow-release carbohydrate base providing 4g of fibre per serving. Swap: certified gluten-free oats if needed.
• 120g Alpro Greek Style Soy Yoghurt — thick, creamy, and providing 5.2g of protein per 120g serving. Swap: any plant-based Greek-style yoghurt — check the label as protein content varies significantly by brand.
• 150ml milk of choice — thins the oats to the right overnight consistency. Swap: oat milk for the creamiest result; almond milk for fewer calories; soy milk to keep it fully soy-based.
• 1 scoop (38g) Mille Plant Protein, unflavoured — 30.6g protein and 136 kcal per scoop, with no sugars, no fillers, and no taste change. Swap: any unflavoured plant protein — note that macros will differ by brand.
• 1 tbsp chia seeds — 4g fibre, plant-based omega-3s, and natural thickening. Swap: ground flaxseed for a smoother texture.
• 1 tsp maple syrup (optional) — balances the bitterness of the espresso naturally. Skip if you prefer a less sweet result — the vanilla extract provides warmth without sugar.

Add-ins:

• 1 espresso shot, cooled — the defining flavour of the whole recipe, infusing the oats overnight. Swap: 2 tbsp strong cooled instant coffee; decaf espresso for a caffeine-free version.
• A few drops vanilla extract — rounds out the tiramisu flavour and adds warmth without calories. Essential to the flavour — don't skip this one.

Toppings:

• 50g Alpro Greek Style Soy Yoghurt — the creamy tiramisu top layer, adding a further 2.2g of protein. Swap: any plant-based yoghurt you enjoy; whipped coconut cream for an extra indulgent version.
• Cocoa powder, light dusting — the classic tiramisu finish adding minimal calories but maximum visual and flavour impact. Use good quality unsweetened cocoa for the best result.

If you're adjusting based on your goals, here's how it may change the macros: skipping the maple syrup saves 17 kcal and 4.5g of carbohydrates; using almond milk instead of oat milk saves approximately 30 kcal; skipping the yoghurt topping reduces protein by 2.2g and saves 30 kcal.

How to Make Tiramisu Protein Overnight Oats

Step 1: Build the base Combine the rolled oats, Alpro Greek Style Soy Yoghurt, milk, Mille Plant Protein, chia seeds, and maple syrup in your glass container. Stir thoroughly until creamy and fully combined with no protein powder lumps.

💡 Coach note: Mix the Mille protein with a small splash of milk first before adding everything else — it disperses instantly and prevents any clumping, giving you a smoother, creamier base.

Step 2: Add the tiramisu flavours Stir in the cooled espresso shot and vanilla extract. Mix well to distribute the coffee flavour evenly throughout the oat base. The mixture will turn a warm, coffee-brown colour.

💡 Coach note: Make sure the espresso is fully cooled before adding — hot liquid will partially cook the oats and yoghurt, affecting the final texture. Brew it first, set it aside to cool, then prep your oats.

Step 3: Refrigerate overnight Cover and refrigerate for at least 4 hours — overnight is ideal. The oats will absorb the liquid, the chia seeds will swell, and the espresso flavour will deepen and mellow beautifully overnight.

Step 4: Top and serve In the morning, spoon the 50g of Alpro Greek Style Soy Yoghurt on top as a creamy layer. Finish with a generous dusting of cocoa powder through a fine sieve for that authentic tiramisu look. Serve immediately.

💡 Coach note: Add the yoghurt topping and cocoa dusting just before eating — not the night before — for the best visual presentation and that satisfying texture contrast between the creamy topping and the set oats below.

Customisation Options

Extra Protein Boost Add an additional 30g of Soy Yoghurt to the base before refrigerating, pushing protein toward 50g+ per serving with minimal impact on carbs or fat.

Make It Extra Indulgent Add a tablespoon of almond butter to the base for extra richness and healthy fats, and finish with a few dark chocolate shavings alongside the cocoa dusting. This adds approximately 100 kcal and 3–4g extra protein.

Make It Caffeine-Free Swap the espresso for 2 tablespoons of strong cooled decaf coffee or chicory coffee. The flavour profile is very similar — ideal for anyone sensitive to caffeine or making this as an afternoon snack.

Make It Lower Calorie Skip the maple syrup, use unsweetened almond milk instead of oat milk, and reduce the yoghurt topping to 25g. This brings the total to approximately 510–520 kcal while keeping protein above 45g.

Make It Extra Creamy Replace the milk with full-fat oat milk and add a tablespoon of cashew butter to the base. The result is closer to a tiramisu pudding than overnight oats — genuinely luxurious and worth the extra calories on a rest day.

Meal Prep and Storage

These oats are outstanding for meal prep. Make up to 4 containers at once, the base keeps in the fridge for up to 4 days and the coffee flavour deepens beautifully over time, making day 2 and 3 arguably even better than day 1.

Add the yoghurt topping and cocoa dusting just before serving not during meal prep to maintain the texture contrast and visual appeal.

Do not freeze, the yoghurt and chia texture does not hold up well after thawing.

For a complete week of high-protein make-ahead breakfasts, pair these with my mango lassi overnight oats, two entirely different flavour profiles from the same base recipe, giving you variety throughout the week without extra effort.

How This Fits Into a Balanced Diet

These Tiramisu Protein Overnight Oats are a perfect example of what a non-restrictive, balanced approach to eating looks like in practice. At 582 kcal they sit at the higher end of breakfast calorie ranges, but with nearly 48g of protein and 12g of fibre, every calorie is purposeful. This is a breakfast designed to sustain you, not just start you.

As a nutrition coach I always encourage my clients to think about the quality and function of their calories rather than the number in isolation. A 582 kcal breakfast that keeps you full, focused, and energised until lunch is far more valuable than a 300 kcal breakfast that leaves you reaching for a snack by 10am. That balance between nourishment and enjoyment is at the heart of everything I create. For more ideas on building a week of balanced, enjoyable breakfasts, take a look at my high protein breakfast ideas.

FAQs

What is the best vegan yogurt for overnight oats? For overnight oats where protein content matters, a plant-based Greek-style yoghurt is the best choice. Most Soy Yoghurt Greek Style provide around 4.3g of protein per 100g and a thick, creamy consistency that behaves similarly to dairy Greek yoghurt in overnight oats. Standard plant yoghurts tend to be much lower in protein and thinner in texture, which affects both the nutritional profile and the consistency of the finished oats. Always check the label, look for a Greek-style or high-protein variety for the best results.

Are overnight oats dairy free? Overnight oats are naturally dairy free when made with plant-based milk and plant-based yoghurt — as in this recipe. The oats themselves contain no dairy. The key watch-out is your protein powder, some whey-based powders contain dairy derivatives. This recipe uses Mille Plant Protein, a pure fermented yeast protein that is completely dairy-free, soy-free, and gluten-free.

Can overnight oats taste like dessert? Absolutely, and this recipe is proof. The combination of cooled espresso, vanilla extract, creamy yoghurt, and a cocoa powder dusting replicates the core flavour profile of tiramisu remarkably well. The key is using good quality ingredients, a proper espresso shot and good unsweetened cocoa powder make a significant difference. When made well, these oats genuinely taste like an indulgent dessert that happens to contain nearly 48g of protein and 12g of fibre.

Can I use decaf coffee in overnight oats? Yes, decaf espresso or strong cooled decaf instant coffee works perfectly in this recipe. The flavour contribution is almost identical to regular espresso, making this a great option for anyone who is caffeine sensitive, making this recipe in the afternoon, or preparing it for older children. Two tablespoons of strong cooled decaf instant coffee is a convenient alternative if you don't have a coffee machine.

How long do tiramisu overnight oats keep in the fridge? The oat base keeps well in the fridge for up to 4 days in a sealed container, making this an excellent meal prep recipe. The coffee flavour actually deepens and improves over the first couple of days. Add the yoghurt topping and cocoa dusting fresh each morning just before eating rather than storing pre-assembled, for the best texture and presentation.

Final Thoughts

These Tiramisu Protein Overnight Oats are the recipe to share with anyone who thinks healthy eating means giving up the foods they love. Tiramisu for breakfast, with nearly 48g of plant-based protein and 12g of fibre is exactly the kind of creative, joyful cooking that makes a balanced lifestyle feel genuinely sustainable long term.

Make a batch tonight and wake up to something worth getting out of bed for. Subscribe to my blog and get my free weekly meal planner template  to build more breakfasts like this one into your week with ease.

Alex :)