High Protein Tiramisu Overnight Oats

These High Protein Tiramisu Overnight Oats bring bold espresso, a creamy “mascarpone” layer, and a dusting of cocoa to a make-ahead breakfast with 49 grams of protein.

I’ve been making some version of high protein overnight oats every single week for years, but this one might be my favorite yet. It tastes like dessert for breakfast — rich coffee flavor, a hint of cocoa, just enough sweetness — but it’s built around real, filling protein instead of sugar.

If you’ve made my High Protein Mocha Overnight Oats — another coffee overnight oats favorite around here or my High Protein Cinnamon Roll Overnight Oats, you already know the drill: stir a jar together at night, wake up to a dessert-flavored breakfast that actually keeps you full. This tiramisu version is the newest addition to that lineup, and it might be the most indulgent-tasting one yet.

The espresso powder and cocoa do a lot of heavy lifting here — you get that unmistakable tiramisu flavor without a trip to an Italian bakery. And with 49 grams of protein per jar, it’s an easy way to start the day without reaching for a protein shake on the side.

What Do Tiramisu Overnight Oats Taste Like?

The base tastes like a creamy, chilled coffee oatmeal — deep espresso flavor with a soft sweetness from the maple syrup. Then you hit the yogurt layer, which is tangy and cool, standing in for mascarpone without weighing the jar down.

The cocoa dusting on top ties it all together with that classic bittersweet tiramisu finish. It’s rich enough to feel like a treat, but it eats like breakfast.

Why You Will Love Protein Tiramisu Overnight Oats

• 49 grams of protein, no shake required: this jar alone beats out most protein powder scoops on its own.
• Five minutes, zero cooking: stir it together before bed and forget about it until morning.
• Budget-friendly: about $1.89 per jar, made with pantry staples.
• Real tiramisu flavor, no coffee shop needed: espresso and cocoa do the work without a trip to a café.
• Meal-prep friendly: easy to double or triple for a week of ready-made breakfasts.

Ingredients Needed

• Milk of choice: dairy or a non-dairy option both work well.
• Rolled oats: the base of the jar — don’t swap in quick oats or they’ll turn mushy.
• Vanilla protein powder: where most of the 49 grams of protein comes from.
• Maple syrup: used in both layers for gentle sweetness.
• Chia seeds: add fiber and help thicken the oats overnight.
• Instant espresso powder: the coffee flavor that makes this taste like tiramisu.
• Vanilla extract: rounds out the base layer.
• Plain Greek yogurt: stands in for the mascarpone layer.
• Unsweetened cocoa powder: for dusting on top, just like a classic tiramisu.

Substitutions & Variations

• Skip the caffeine: leave out the espresso powder entirely, or swap in a decaf instant coffee if you’re sensitive to caffeine but still want the flavor.
• Make it dairy-free: use a non-dairy milk and a dairy-free yogurt for the top layer.
• Adjust the sweetness: use less maple syrup if your protein powder is already sweetened, or add a touch more if you like it dessert-level sweet.
• Switch up the protein powder: a chocolate protein powder works here too, though it will mute the coffee flavor slightly.
• Thinner or thicker: add a splash more milk for a looser texture, or an extra teaspoon of chia seeds if you like your oats extra thicker.

How to Make Protein Tiramisu Overnight Oats

• Step 1: Combine the base layer. Add the milk, oats, protein powder, maple syrup, chia seeds, espresso powder, and vanilla extract to a glass jar. Give everything a thorough stir until no dry pockets of protein powder remain.
• Step 2: Chill overnight. Seal the jar with a lid and place it in the fridge for at least 8 hours. This resting time lets the oats and chia seeds fully soften and thicken.
• Step 3: Whip up the yogurt layer. When you’re ready to eat, whisk the Greek yogurt and remaining maple syrup together in a small bowl until smooth.
• Step 4: Top and finish. Spread the yogurt mixture evenly over the chilled oats, dust generously with cocoa powder, and serve straight from the jar.

Recipe Success Tips

• Don’t skip the full 8 hours: the oats and chia seeds need that time to soften properly.
• Use a fine-mesh strainer for the cocoa: it gives you that classic even, powdery dusting instead of clumps.
• Pick a protein powder you already like the taste of: since it’s a starring flavor here, not just a mix-in.
• Use a wide-mouth jar or container: it makes spreading the yogurt layer and dusting the cocoa much easier.

How to Store Tiramisu Overnight Oats

Store the jar covered in the fridge for up to 4 days. If you’re meal-prepping multiple jars, I’d hold off on adding the yogurt layer and cocoa dusting until the day you plan to eat it — the base keeps beautifully, and the topping stays freshest when added right before serving.

This recipe isn’t freezer-friendly since the yogurt layer doesn’t thaw well.

Are Protein Tiramisu Overnight Oats Healthy?

Yes — these Tiramisu Overnight Oats are a genuinely healthy breakfast choice.

49 grams of protein is more than many people get from an entire breakfast, and pairing it with 9 grams of fiber from the oats and chia seeds helps keep blood sugar steady and appetite in check for hours.

Sodium is low here at 117 milligrams per serving, so this fits comfortably into a lower-sodium eating pattern too.

Total nutritional content per serving is:

• Calories: 543 calories
• Carbohydrates: 72 grams
• Protein: 49 grams
• Total Fat: 7 grams
• Sodium: 117 mg
• Fiber: 9 grams

*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

Pricing Info

This is what I personally paid to make this recipe:

• ⅔ cup Darigold Fit Skim Milk: $0.47
• ½ cup rolled oats: $0.13
• 3 tbsp vanilla protein powder: $0.37
• 2 tbsp pure maple syrup: $0.28
• 1 tbsp chia seeds: $0.13
• 1 tsp instant espresso powder: $0.14
• 1 tsp vanilla extract: $0.04
• ⅓ cup plain Greek yogurt: $0.30
• 1 tsp unsweetened cocoa powder: $0.03

At about $1.89 for the entire jar, this recipe is significantly cheaper than picking up a protein-boosted overnight oats cup from the grocery store — and you control exactly what goes into it. 

FAQs

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Recipe

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5 from 1 vote

High Protein Tiramisu Overnight Oats

These High Protein Tiramisu Overnight Oats bring bold espresso, a creamy "mascarpone" layer, and a dusting of cocoa to a make-ahead breakfast with 49 grams of protein.

Prep Time5 minutes mins

Total Time5 minutes mins

Course: Breakfast

Cuisine: American

Servings: 1 serving

Calories: 543kcal

Author: Megan Byrd, RD

Cost: $1.89 per jar

Equipment

• 1 glass jar (or other container with a lid)

Ingredients

• ⅔ cup milk of choice (I used Darigold Fit Skim Milk)
• ½ cup rolled oats
• 3 tbsp vanilla protein powder
• 1 tbsp pure maple syrup
• 1 tbsp chia seeds
• 1 tsp instant espresso powder
• 1 tsp vanilla extract

"Mascarapone" Layer:

• ⅓ cup plain Greek yogurt
• 1 tbsp maple syrup
• unsweetened cocoa powder for dusting

Instructions

• In a glass jar or other container, stir together the milk, oats, protein powder, maple syrup, chia seeds, espresso powder, and vanilla. Place in the fridge for at least 8 hours or overnight.
• In a small bowl, whisk together the plain Greek yogurt and 1 tbsp maple syrup. Spread it evenly over the overnight oats, then dust with cocoa powder and serve!

Nutrition

Calories: 543kcal | Carbohydrates: 72g | Protein: 49g | Fat: 7g | Sodium: 117mg | Fiber: 9g

If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!

xoxo Megan