شوفان تيراميسو المنقوع طوال الليل (صحي، خالٍ من منتجات الألبان)

تشبه شوفان تيراميسو منقوع طوال الليل are a creamy chocolate overnight oats recipe with a touch of coffee and yogurt vanilla cream layers. It tastes like your favorite Tiramisu dessert but much healthier, full of fiber and plant-based proteins from oats.

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We love desserts for breakfast, and overnight oats recipes are perfect for it! You might have tried my الفراولة تشيز كيك الشوفان بين عشية وضحاها, الشوفان بين عشية وضحاها مع مسحوق البروتين, شوفان بروتين منقوع طوال الليل و Pumpkin Pie Overnight Oats إصدارات.

Overnight oats are a delicious way of meal-prepping a week of super-healthy breakfasts without having to spend hours in the kitchen. This version with a tiramisu twist will bring you all your favorite dessert flavors. Now, let’s share an overnight oats recipe for chocolate and coffee lovers!

بينما تجدون الوصفة الكاملة أدناه، يرجى مواصلة القراءة للحصول على جميع نصائحي لاختيار المكونات، ومشاهدة صور طريقة تحضيري لها، والمزيد!

شوفان تيراميسو منقوع طوال الليل

Bring a vegan dessert for breakfast with this Chocolate Tiramisu Overnight Oats recipe!

4.82 من 37 الأصوات

الطباعة التقييم التوفير تم الحفظ!

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الإعدادية الوقت: 5 دقائق دقائق

تبريد: 8 ساعات ساعة

الوقت الكلي: 8 ساعات ساعة 5 دقائق دقائق

المسار: الإفطار

المطبخ: أمريكي

الحصص: 2 حصص

السعرات الحرارية: 452 سعرة حرارية

كاتب: كارين كلوديبيير

وضع الطهيمنع شاشتك من أن تصبح مظلمة

1x2x3x

المكونات

الولايات المتحدة العرفي - متري

• ▢ 1 كوب الشوفان الملفوف عتيق الطراز - (الملاحظة 1)
• ▢ 1 ملعقة كبيرة شيا البذور
• ▢ 3 ملاعق مسحوق الكاكاو غير المحلى - (الملاحظة 2)
• ▢ 2-3 ملاعق شراب القيقب - (الملاحظة 3)
• ▢ ¾ كوب حليب الصويا - (الملاحظة 4)
• ▢ ½ كوب القهوة المعتقة
• ▢ 1 ملعقة صغيرة خلاصة الفانيليا
• ▢ 1 رشة ملح - اختياري

طبقات

• ▢ 1 كوب زبادي خالي من منتجات الألبان - (الملاحظة 5)
• ▢ ¼ كوب مسحوق بروتين الفانيليا - (الملاحظة 6)
• ▢ 1 ملعقة كبيرة شراب القيقب
• ▢ 1 ملعقة صغيرة مسحوق الكاكاو غير المحلى - to dust on top

تعليمات

• In a mixing bowl, add old-fashioned rolled oats, chia seeds, cocoa powder, salt, maple syrup, soy milk, and coffee.
• Whisk for 1-2 minutes until fully combined. You can also place the ingredients in a glass mason jar, shake vigorously, and form a consistent chocolate mixture. It won't be thick, and that's normal.
• Taste the mixture and adjust sweetener, adding more now or later as a topping.
• Cover the bowl with a lid or close the jar, and place it in the fridge overnight.

خدمة

• The next day, prepare the yogurt vanilla cream by stirring the yogurt, protein powder, and maple syrup together. If too thick, add more yogurt or some almond milk
• Serve the overnight oats in layers in a tall glass mason jar. Alternate overnight oats and yogurt layer, finishing with a yogurt later on top.
• In the end, dust unsweetened cocoa powder on top and enjoy.

التخزين

• Storage leftover in the fridge in an airtight container for up to 3 days.

ملاحظة

ملاحظة 1: You can use rolled oats or quick oats. I don’t recommend steel-cut oats for this recipe. If you are allergic to gluten, use a gluten-free certified oats brand.

ملاحظات 2: I recommend unsweetened cocoa powder to make it easier to balance the sweetness. You can use cocoa powder or cacao powder. 

ملاحظات 3: Any liquid sweetener works, such as coconut nectar, agave syrup, or brown rice syrup. For a sugar-free alternative, use sugar-free maple syrup or a few stevia drops. You can also use monk fruit, erythritol, or xylitol.

ملاحظات 4: Any plant-based milk works, including coconut milk, cashew milk, oat milk, or almond milk.

ملاحظات 5: I used soy yogurt, but you can use any plant-based yogurt, such as coconut yogurt, cashew yogurt, or almond yogurt.

ملاحظة 6: I like to add a touch of protein powder to my Tiramisu overnight oats. I prefer clean pea protein powder, but there are great almond protein powder or peanut protein powder options.

التخزين: Keep your unmixed overnight oats in the fridge for up to 3 days in an airtight container. Prepared jars keep for 1 or 2 days.  

معدات

صانع القهوة

وعاء الخلط

أكواب وملاعق معيارية

الجرار ميسون

شارك على الفيسبوك وصفة دبوس

ركن المعلومات الغذائية

التقدمي: 1خدمة | السعرات الحرارية: 452سعرة حرارية | الكربوهيدرات: 63.5g | بروتين: 30.9g | سمين: 9.6g | الدهون المشبعة: 2.3g | دهون غير مشبعة: 2.4g | الدهون الأحادية غير المشبعة: 1.4g | الدهون غير المشبعة: 0.01g | الصوديوم: 99.1mg | البوتاسيوم: 588.7mg | الألياف: 9.1g | السكر: 23.4g | فيتامين A: 7.2IU | فيتامين B12: 0.7خريج | فيتامين سي: 0.1mg | الكالسيوم: 283.5mg | حديد: 3.4mg | المغنيسيوم: 140.8mg | الفوسفور: 449.1mg | الزنك: 3mg

فوائد الشوفان الليلي

Overnight oats are amazing breakfasts that I love to make for a bunch of reasons:

• إنها حقا مغذ. With oats’ protein and healthy carbs to keep you full, chia seeds loaded with protein and vitamins (مصدر), and the known virtues of coffee (مصدر), it’s a great way to start the day.
• يمكنك جعل whole week of breakfasts. I always make rather large batches of my overnight oats to meal prep several days.
• It doesn’t take long to make. You can put these tiramisu overnight oats together in just a few minutes. You just have to be patient before enjoying it!

المكونات والبدائل

It’s very easy to make overnight oats and to make a tiramisu-style version, you need:

• الشوفان الملفوف عتيق الطراز أو الشوفان سريع التحضير.
• شيا البذور – black or white chia seeds work.
• مسحوق الكاكاو غير المحلى – I prefer using unsweetened cocoa as it makes it easier to balance the sweetness with maple syrup. If all you have is sweetened cocoa, reduce the quantity of maple syrup accordingly.
• قهوة طازجة – at room temperature or lukewarm. You can also use instant coffee and rehydrate two teaspoons in 1/2 cup of lukewarm water to stir in the oat mixture.
• خلاصة الفانيليا – for more intense flavors.
• حليب اللوز غير المحلى or any non-dairy milk you like, including oat milk, coconut milk, or peanut milk.
• شراب القيقب or any liquid sweetener you like, like agave syrup, coconut nectar, or brown rice syrup.

Vanilla Mascarpone Layer

To make healthy tiramisu overnight oats, you choose to make a high-protein dairy-free mascarpone layer.

The ingredients we used are:

• زبادي يوناني خالي من منتجات الألبان – you can use soy Greek-style yogurt to boost the protein or coconut yogurt for a creamier, thicker texture.
• مسحوق بروتين الفانيليا
• شراب القيقب

How To Make Tiramisu Overnight Oats

1. First, in a large airtight container, stir all the dry ingredients: old-fashioned oats, chia seeds, unsweetened cocoa powder, and salt.

2. Now, stir in the liquid ingredients: brewed coffee – it’s fine if it’s lukewarm, almond milk, and maple syrup.

3. Stir until all ingredients are evenly combined, and the oats are fully coated with the liquids.

4. Close the container’s lid and place it in the fridge overnight or for at least 5 hours.

Making The Mascarpone

On the day, prepare the healthy mascarpone layer.

1. In a mixing bowl, whisk yogurt of choice, vanilla protein powder, and maple syrup. Add a bit more yogurt or almond milk to thin out if too thick.
2. Now, remove the overnight oats from the fridge and assemble the jar. To make a tiramisu jar, start by adding a layer of chocolate coffee overnight oats, then top with 2-3 tablespoons of protein vanilla yogurt mixture.
3. Repeat these steps until you reach the top of the jar, finishing with a thick layer of the yogurt mixture.
4. Sieve unsweetened cocoa powder on top of the jar and enjoy immediately.

This recipe serves two jars, and you can make the jars ahead up to 2 days before.

Cover the top of the glass mason jar with a lid or piece of plastic wrap to keep the overnight oats moist and creamy.

Making Protein Tiramisu Overnight Oats

You can up the proteins in this recipe by adding some of the below ingredients to the recipe. Stir two tablespoons with the liquid ingredients of:

• مسحوق البروتين – I like to use a clean pea protein powder, but I’ve successfully made it with peanut protein powder and almond protein powder. Use chocolate-flavored protein powder to boost the chocolate flavor of the tiramisu.
• زبدة اللوز أو زبدة الفول السوداني
• زبادي – Soy yogurt contains some protein. There are some protein-enriched versions available.
• بذور القنب – You can either use full hemp hears or ground hemp seeds.

إرشادات التخزين

You can store overnight oats in the fridge for up to 3 days in an airtight container if not combined with yogurt. You can freeze overnight oats and thaw them in the fridge the day before.

بدائل الحساسية

This overnight oats recipe is naturally dairy-free and vegan. If you have some food allergies, you can adapt this recipe by replacing some main ingredients.

على سبيل المثال،

• خال من الغلوتين – use a gluten-free certified oats brand.
• خالي من السكر – you can replace maple syrup with sugar-free liquid sweetener made of Monk fruit, a few stevia drops, erythritol, or xylitol.

المذاق والملمس

This overnight oat recipe is for chocolate and coffee lovers. The chocolate coffee layer is creamy, with a light coffee flavor and balanced by a thick creamy vanilla yogurt layer.

If you want to add some crunch or a biscuit flavor, you can crumble some Biscoff cookies between each layer or some of my الكوكيز.

الأسئلة الشائعة

المزيد من وصفات الشوفان المنقوع طوال الليل

Below I listed some more overnight oats recipe flavors for you to try.

الشوفان بين عشية وضحاها مع مسحوق البروتين

شوفان منقوع طوال الليل مع الماء

شوفان مقطوع بالفولاذ طوال الليل

شوفان بيسكوف المنقوع طوال الليل

شوفان ليلي لمرضى السكري