Овсянка «Тирамису на ночь» (полезная, без молочных продуктов)

Эти Тирамису, овсянка на ночь 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 Клубничный чизкейк, овсянка на ночь, Ночная овсянка с протеиновым порошком, Белковая овсянка на ночь и Тыквенный пирог с овсянкой на ночь версий.

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!

While the full recipe is just below, please keep reading to get all my ingredient selection tips, view photos of how I make it and more!

Тирамису, овсянка на ночь

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

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Время подготовки: 5 минут мин

Охладите: 8 часов часы

Общее время: 8 часов часы 5 минут мин

Курс: завтрак. - Breakfast

Кухня: американские

Количество порций: 2 сервировки

Калории: 452 килокалория

Автор: Карин Клодпьер

Режим приготовленияНе допускайте потемнения экрана

1x2x3x

Ингредиенты:

Обычные США – Метрика

• ▢ 1 чашку Старомодные овсяные хлопья - (примечание 1)
• ▢ 1 столовая ложка Семена Chia
• ▢ 3 столовые ложки Не сладкий какао порошок - (примечание 2)
• ▢ 2-3 столовые ложки Кленовый сироп - (примечание 3)
• ▢ ¾ чашку Соевое Молоко - (примечание 4)
• ▢ ½ чашку Заваренный кофе
• ▢ 1 чайной ложки Экстракт ванили
• ▢ 1 зажимать Salt - необязательный

Слои

• ▢ 1 чашку Безмолочный йогурт - (примечание 5)
• ▢ ¼ чашку Ванильный протеиновый порошок - (примечание 6)
• ▢ 1 столовая ложка Кленовый сироп
• ▢ 1 чайной ложки Не сладкий какао порошок - to dust on top

инструкции

• 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.

порция

• 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.

Память

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

Заметки

Примечание 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.

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

Примечания 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.

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

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

Примечание 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.

Память: 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.  

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Питание

Обслуживание: 1выступающей | Калории: 452килокалория | Углеводы: 63.5g | Белок: 30.9g | Жир: 9.6g | Насыщенный жир: 2.3g | Полиненасыщенные жиры: 2.4g | Мононенасыщенные жиры: 1.4g | Транс-жиры: 0.01g | Натрий: 99.1mg | Калий: 588.7mg | волокно: 9.1g | Сахар: 23.4g | Витамин А: 7.2IU | Витамин B12: 0.7Pg | Витамин С: 0.1mg | Кальций: 283.5mg | Железо: 3.4mg | Магний: 140.8mg | Фосфор: 449.1mg | Цинк: 3mg

Преимущества овсянки на ночь

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

• Это правда питательный. With oats’ protein and healthy carbs to keep you full, chia seeds loaded with protein and vitamins (источник), and the known virtues of coffee (источник), it’s a great way to start the day.
• Вы можете сделать 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!

Ингредиенты и замены

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

• Старомодные овсяные хлопья или овсянку быстрого приготовления.
• Семена Chia – black or white chia seeds work.
• Не сладкий какао порошок – 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.
• Свежезаваренный кофе – 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.
• Экстракт ванили – for more intense flavors.
• Несладкое миндальное молоко or any non-dairy milk you like, including oat milk, coconut milk, or peanut milk.
• Кленовый сироп 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:

• Dairy-free Greek yogurt – you can use soy Greek-style yogurt to boost the protein or coconut yogurt for a creamier, thicker texture.
• Протеиновый порошок ванили
• Кленовый сироп

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:

• Протеиновый порошок – 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.
• Миндальное масло or peanut butter
• йогурт – Soy yogurt contains some protein. There are some protein-enriched versions available.
• Семена конопли – You can either use full hemp hears or ground hemp seeds.

Инструкции по хранению

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.

Замена аллергенов

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.

Например,

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

Taste And Texture

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 песочное печенье.

Часто задаваемые вопросы (FAQ)

More Overnight Oats Recipes

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

Ночная овсянка с протеиновым порошком

Overnight Oats With Water

Овсяные хлопья на ночь

Biscoff Overnight Oats

Diabetic Overnight Oats