Tiramisu Overnight Oats: A Nutritious Twist on a Classic Dessert

I was chatting with one of my lovely clients recently. They told me they hadn’t allowed themselves their favourite dessert in over a year since finishing cancer treatment.

That opened up an honest conversation about food, and what “healthy eating” really means after something as significant as cancer.

Healthy eating isn’t all or nothing. It’s not never having dessert again. And it’s not having it with every meal either. There is room for balance.

We talked about enjoying their favourite pudding from time to time, without guilt, and also about building in nourishing choices day to day. Both can sit side by side.

One example? These tiramisu overnight oats.

They give you the flavour of a classic dessert, but in a way that can support you, whether you’re focusing on fibre, protein, plant-based options, or adapting your intake during treatment.

It’s about finding what works for you. Here’s the recipe:

Nutritious Tiramisu Overnight Oats

Ingredients

• 45g rolled oats

• 160mls milk of choice

• 1 tbsp chia seeds (optional)

• 1 tsp instant coffee

• A dash of maple syrup, honey or date syrup (optional, to taste)

• 1/4 tsp vanilla extract

• Pinch of salt

• 60g plain or vanilla yoghurt

• Cocoa powder for dusting the top

Optional: 1 tbsp protein powder; toppings like cacao nibs, crushed coffee beans, fruit of choice, nuts or seeds

Instructions

• Combine the oats, milk, chia seeds, coffee, sweetener of choice, pinch of salt, and vanilla extract in a lidded container or jar. Shake well and refrigerate overnight.

• When ready to eat, smooth a layer of yoghurt on top of the coffee oat mixture. Dust with cocoa powder and add any extra toppings you fancy like cacao nibs, fresh berries, or sliced banana.

Adaptations

Boost the protein

• You can use a high protein yoghurt, add protein powder, and chia seeds.

Low fibre diet

• If you're following a low fibre diet, this recipe can be adapted to fit your needs. Many NHS low fibre diet sheets include instant or quick oats. Always follow the advice you’ve been given by your healthcare team. Avoid chia seeds and use only fruits on your allowed list - sliced ripe banana or tinned peaches work well.

Avoiding caffeine?

• No problem - just swap the regular coffee for decaf!

Note: This recipe is adapted from Chocolate Covered Katie’s Tiramisu Overnight Oats. For the original version, visit Chocolate Covered Katie.