Of which 4.2 g sugars and 2.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 39.7 g protein per serving · Calcium (yogurt)
Allergens gluten (oats), milk, tree nuts
Tiramisù overnight oats
Make it at night, wake up to breakfast ready.
Ingredients
- 40 g (1½ oz) rolled oats
- 10 g chia seeds
- 30 ml (2 tbsp) espresso
- 75 ml (¼ cup) unsweetened almond milk
- sugar or honey, to taste — optional; no added sugar: sweetener to taste
- vanilla extract, to taste — optional
- 100 g (3½ oz) low-fat Greek yogurt, for the topping
- 25 g (1 oz) protein powder, for the topping — or 1 dessert spoon sugar, to taste
- 5 g reduced-fat cocoa powder, for the topping
Method
- In a jar or bowl with a lid, combine the oats, chia seeds, espresso and almond milk.
- If you like, add the sugar and vanilla and stir well.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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