Tiramisu cu ovăz peste noapte (sănătos, fără lactate)

Acestea Tiramisu Ovăz peste noapte 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.

Cuprins

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We love desserts for breakfast, and overnight oats recipes are perfect for it! You might have tried my Prăjitură cu brânză și căpșuni cu ovăz peste noapte, Fulgi de ovăz peste noapte cu pudră de proteine, Fulgi de ovăz proteici peste noapte și Plăcintă cu dovleac Ovăz peste noapte versiuni.

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!

Deși rețeta completă este chiar mai jos, vă rog să continuați să citiți pentru a afla toate sfaturile mele despre alegerea ingredientelor, pentru a vedea fotografii cu cum o prepar și multe altele!

Tiramisu Ovăz peste noapte

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

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Timp de pregatire: 5 minute min

Da la frigider: 8 ore ore

Timpul total: 8 ore ore 5 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 2 portii

calorii: 452 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 ceaşcă Ovăz rulat de modă veche - (nota 1)
• ▢ 1 lingură Chia Seminte
• ▢ 3 linguri Pudră de cacao neîndulcită - (nota 2)
• ▢ 2-3 linguri Sirop de arțar - (nota 3)
• ▢ ¾ ceaşcă Lapte de soia - (nota 4)
• ▢ ½ ceaşcă Cafea preparată
• ▢ 1 linguriță Extract de vanilie
• ▢ 1 ciupi Sare - facultativ

Straturi

• ▢ 1 ceaşcă Iaurt fără lactate - (nota 5)
• ▢ ¼ ceaşcă Pudră proteică de vanilie - (nota 6)
• ▢ 1 lingură Sirop de arțar
• ▢ 1 linguriță Pudră de cacao neîndulcită - to dust on top

Instrucțiuni

• 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.
• Gustați amestecul și ajustați îndulcitorul, adăugând mai mult acum sau mai târziu ca topping.
• Cover the bowl with a lid or close the jar, and place it in the fridge overnight.

Servire

• 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.

Stocare

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

notițe

Notă 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.

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

Notă 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.

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

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

Notă 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.

Stocare: 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.  

Echipament

Cafetiera

Castron de amestecare

Cupe și linguri de măsurare

Vasele de mason

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Nutriţie

servire: 1servire | calorii: 452kcal | Carbohidrați: 63.5g | Proteină: 30.9g | Gras: 9.6g | Grăsime saturată: 2.3g | Grăsimi polinesaturate: 2.4g | Grasime monosaturata: 1.4g | Grasimi nesaturate: 0.01g | Sodiu: 99.1mg | Potasiu: 588.7mg | Fibră: 9.1g | Zahăr: 23.4g | Vitamina A: 7.2IU | Vitamina B12: 0.7pg | Vitamina C: 0.1mg | Calciu: 283.5mg | fier: 3.4mg | Magneziu: 140.8mg | Fosfor: 449.1mg | Zinc: 3mg

Beneficii pentru ovăz peste noapte

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

• E într-adevăr nutritiv. With oats’ protein and healthy carbs to keep you full, chia seeds loaded with protein and vitamins (sursă), and the known virtues of coffee (sursă), it’s a great way to start the day.
• Puteți face o 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!

Ingrediente și înlocuiri

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

• Ovăz rulat de modă veche sau fulgi de ovăz rapizi.
• Chia Seminte – black or white chia seeds work.
• Pudră de cacao neîndulcită – 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.
• Cafea proaspăt preparată – 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.
• Extract de vanilie – for more intense flavors.
• Lapte de migdale neindulcit or any non-dairy milk you like, including oat milk, coconut milk, or peanut milk.
• Sirop de arțar 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:

• Iaurt grecesc fără lactate – you can use soy Greek-style yogurt to boost the protein or coconut yogurt for a creamier, thicker texture.
• Pulbere de proteine ​​de vanilie
• Sirop din esență de arțar

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:

• Pudră de proteine – 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.
• Unt de migdale sau unt de arahide
• Iaurt – Soy yogurt contains some protein. There are some protein-enriched versions available.
• Semințe de cânepă – You can either use full hemp hears or ground hemp seeds.

Instrucțiuni de depozitare

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.

Schimbări de alergii

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.

De exemplu,

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

Gust și textură

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 fursecuri.

Întrebări frecvente

Mai multe rețete de ovăz peste noapte

Mai jos am enumerat câteva arome pentru rețete de fulgi de ovăz peste noapte pe care le puteți încerca.

Fulgi de ovăz peste noapte cu pudră de proteine

Fulgi de ovăz peste noapte cu apă

Fulgi de ovăz tăiați peste noapte

Fulgi de ovăz Biscoff Overnight

Fulgi de ovăz diabetici peste noapte