Tres Leches Overnight Oats are inspired by my favorite cake. Soak oats in 3 milks overnight for a healthy, high-protein, high-fiber breakfast that tastes like dessert and will keep you full all morning.
Tres Leches Overnight Oats
Meet my new breakfast obsession! I’ve been eating Tres Leches Overnight Oats on repeat for the past few weeks, and I just can’t get enough of them. As someone who always keeps overnight oats in the fridge, I knew their sweet and creamy tres leches flavor would be perfect for a make-ahead breakfast. Inspired by the classic Latin American cakes I grew up with, this healthy oat version is packed with protein (26g) and fiber (8g) to keep you full all morning.
Why I Eat These Oats Over and Over
Tres Leches is my favorite cake, so I knew its sweet and creamy flavor would be perfect with overnight oats. I also wanted it to be high in protein without relying on grainy protein powders, so I used my favorite vanilla protein shake as a base along with Greek yogurt. Adding condensed milk, vanilla, chia seeds, cinnamon, oats, and a little sweetened condensed milk gives oats a classic tres leches flavor. After one bite, it quickly became my new breakfast obsession.
- Satisfy your sweet tooth You can meet your fiber and protein goals without the sugar crash.
- Breakfast that requires no cooking: No need to turn on the stove. Soak the oats in the liquid overnight.
- simple: Mix everything together, refrigerate, and come back a few hours later to enjoy a healthy snack.
- Excellent for meal prep: Double, triple or quadruple the recipe to feed your family breakfast all week long.
What are Tre Leche Overnight Oats?
For this tres leches overnight oats breakfast, I used the same flavors as the classic tres leches cake and created a high-protein overnight oats recipe. ‘Tre Leches’, which means ‘three milks’ in Spanish, is traditionally made by mixing sweetened condensed milk, condensed milk, whole milk or cream. This version of overnight oats takes inspiration from the same creamy flavor and turns it into a healthy, high-protein breakfast.
materials needed
You can make these healthy Tre Leche Overnight Oats even more satisfying by swapping a few ingredients for high-protein options. See recipe card below for exact measurements.
- Fat-free plain Greek yogurt: You can use any type of Greek yogurt, but to maximize protein, buy something like this: Oikos Pro Contains 25g of protein.
- vanilla protein shake These overnight oats provide a huge boost of protein compared to regular milk. i used Fairlife Core Power Shake 26g of protein and no added sugar.
- milk: I used one tablespoon each of condensed milk (thicker and creamier than regular milk) and condensed milk (also thicker and creamier, but with added sugar).
- taste: Vanilla extract and cinnamon.
- Protein oats: great Bob’s Red Mill Protein Oats That’s because this product contains only one ingredient (whole grain oat flakes) and has 60% more protein than regular oats.
- Seeds: Chia seeds are fantastic for increasing your fiber, but I recommend them if you want more. basil seedsThey contain about 5 grams more fiber per serving than chia.
- sweetener: If you want your overnight oatmeal to be sweeter, add a little more. monk fruitIt has 0 calories.
- topping: Add a pinch of cinnamon, coconut flakes, and light whipped topping.And try slicing some strawberries to make it a little sweeter and more decadent.
How to Make Tres Leches Overnight Oats
These easy tres leche overnight oats take just a few minutes of hands-on time. See recipe card below for printable instructions.
- Mix everything together: Mix all wet ingredients into jar. Then stir in the basil seeds, oats and cinnamon. Adding more monk fruit or condensed milk makes it even sweeter.
- Refrigerated storage Soak the oats overnight or for at least 6 hours until creamy and thick.
- Add toppings: Divide the oats between 2 bowls. If it’s too thick, add a little more milk or protein shake and stir. Then top with coconut, cinnamon, whipped topping, and strawberries.
strain
- milk: Replace the 2% milk with light evaporated milk.
- Low-protein alternatives: If you don’t want to use all the high-protein ingredients, you can make overnight oats by adding 2% milk, quick rolled oats, or plain nonfat Greek yogurt instead of a protein shake.
- sweetener: Replace monk fruit with stevia, honey, maple syrup, or granulated sugar.
- topping: All toppings are optional. If you don’t like it or don’t have one, you can skip it. Swap out the strawberries for other berries, sliced bananas or peaches, or add toasted pecans or walnuts for some crunch.
produce: night soil
Serving Size: 3 /4 cups
Mix wet ingredients in a mason jar or airtight container. Add protein shake, yogurt, evaporated milk, condensed milk, and vanilla extract and mix well until smooth. Add basil or chia seeds, oats, and cinnamon and mix well. If you want a sweeter taste, try adding more condensed milk or monk fruit.
Cover and refrigerate overnight or for at least 6 hours until thick and creamy.
Divide the serving plate into two and top with light whipped topping, sliced strawberries, cinnamon and a sprinkle of coconut flakes.
Final step:
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It tastes best overnight, but I liked it so much that I quickly put it in the refrigerator and ate it an hour later.
Unlike cake, it has a slightly sweet taste. Please adjust the sweetness to suit your taste.
clothing material: 3 /4 cups, calorie: 338 calorie, carbohydrate: 39 g, protein: 26 g, province: 8.5 g, Saturated Fat: 2.5 g, Cholesterol: 17 mg, sodium: 158.5 mg, fiber: 8 g, sugar: 9.5 g
Meal Preparation Tips
Overnight oats are perfect for meal prep because they need to sit for several hours to get creamy. If you make it on Sunday, you’re guaranteed to have breakfast until Thursday!
- Double or triple the recipe, then store each portion in its own container or jar. Make sure each container holds at least 2 cups.
- It’s best to add toppings, especially strawberries, before serving.
- Eat it right out of the refrigerator.
- Store refrigerated for up to 4 days.
FAQ
Protein powder thickens the oats, so you’ll need to add more milk if you want to use it. For this recipe, try using 2 tablespoons of protein powder and an additional ¼ cup of protein shake or condensed milk.
Yes, you can substitute regular milk for protein shakes. Please note that the protein content is lower than listed in the nutritional information below.
Overnight oats technically do not need to be soaked overnight. It needs at least 6 hours to thicken and become creamy.
These tres leche overnight oats can be stored in an airtight container in the refrigerator for up to 4 days. We do not recommend freezing as this may affect the texture.
