I was chatting with one of my lovely clients, and they mentioned that they hadn’t allowed themselves to have their favourite dessert in over a year since completing their cancer treatment. This led us into a heartfelt conversation about how we approach food choices, especially after such a significant life event.
We spoke about how healthy eating isn't all or nothing. It’s not about giving up desserts completely, nor is it about having dessert with every meal. There’s a balance to be found.
Anyone who knows me knows I prefer to focus on nourishing choices rather than following rigid rules about "healthy eating." In addition to encouraging them to enjoy their favourite dessert from time to time, we explored nourishing options too - like these nutritious tiramisu overnight oats.
I love how adaptable this recipe is. Whether you're looking for something high fibre, low fibre, high protein, or plant-based, it can be tailored to your needs. It’s all about finding what works best for you and supports your overall wellbeing.
Here’s how to make this delicious and nutritious twist on a classic dessert!
Nutritious Tiramisu Overnight Oats
Ingredients
45g rolled oats
160mls milk of choice
1 tbsp chia seeds (optional)
1 tsp instant coffee
1 tsp of maple syrup, honey, or date syrup
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, but always check and follow your healthcare provider’s advice. 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.
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