Tres Leches Overnight Oats are inspired by the classic tres leches cake. Oats soak in three milks overnight to create a creamy, dessert-like breakfast that’s high in protein and fiber, keeps you full all morning, and is easy to prepare ahead of time.
Tres Leches Overnight Oats
This is my current breakfast obsession. I’ve been making Tres Leches Overnight Oats on repeat because they taste indulgent yet are nutritionally balanced. By using a vanilla protein shake and nonfat Greek yogurt as the base, these oats deliver a solid protein boost without relying on gritty protein powder. A touch of evaporated milk and sweetened condensed milk, plus vanilla and cinnamon, give the oats that familiar tres leches flavor. They’re perfect for busy mornings and excellent for meal prepping.
Why I’ve Been Eating These Oats on Repeat
Tres leches cake is a favorite from my childhood, and I wanted that same creamy sweetness in a healthy, make-ahead breakfast. Using a high-protein vanilla shake and Greek yogurt keeps the oats filling, while a little evaporated milk and condensed milk recreate the cake’s richness. Chia or basil seeds add fiber and texture, and cinnamon and vanilla round out the flavor. The result feels like a treat but fuels your morning with protein and fiber.
- Satisfy your sweet tooth without a sugar crash while still meeting protein and fiber goals.
- No-cook breakfast: The oats soak in the milks overnight—no stove required.
- Simple: Mix, refrigerate, and enjoy hours later.
- Meal prep friendly: Scale the recipe to make several servings for the week.
What are tres leches overnight oats?
“Tres leches” means “three milks” in Spanish. The traditional cake soaks a sponge in sweetened condensed milk, evaporated milk, and whole milk or cream. These overnight oats borrow those flavors and textures to create a healthier, high-protein breakfast that still tastes wonderfully creamy. Instead of cake, whole-grain oats absorb the milks and thick, protein-rich liquids overnight to produce a satisfying morning meal.
Ingredients You’ll Need
Swapping a few ingredients for higher-protein options makes these tres leches overnight oats more satisfying and balanced. Exact measurements are listed in the recipe card below.
- Nonfat plain Greek yogurt: Use any plain Greek yogurt to boost protein and creaminess.
- Vanilla protein shake: A vanilla protein shake as the liquid base adds protein and a smooth flavor.
- Milk components: A small amount of evaporated milk and a touch of sweetened condensed milk recreate the tres leches richness.
- Flavorings: Vanilla extract and ground cinnamon.
- Protein oats: Protein-enriched oats or whole-grain rolled oats for extra protein and texture.
- Seeds: Basil seeds or chia seeds for added fiber and thickness.
- Sweetener: Optional—monk fruit or another no-calorie sweetener if you prefer it sweeter.
- Toppings: Cinnamon, coconut flakes, light whipped topping, and sliced strawberries for garnish.
How to Make Tres Leches Overnight Oats
These oats take just a few minutes to assemble and benefit from several hours in the refrigerator. The step-by-step instructions below will help you get a creamy, ready-to-eat breakfast by morning.
- Mix the wet ingredients: In a jar or airtight container, whisk together the vanilla protein shake, Greek yogurt, sweetened condensed milk, evaporated milk, and vanilla extract until smooth.
- Add dry ingredients: Stir in basil or chia seeds, oats, and cinnamon. Sweeten to taste with monk fruit or a bit more condensed milk if desired.
- Refrigerate: Cover and refrigerate for at least 6 hours or overnight until thick and creamy.
- Serve: Divide into two bowls. If too thick, stir in a little extra milk. Top with light whipped topping, sliced strawberries, a sprinkle of cinnamon, and coconut flakes.
Variations
- Milk swap: Use light evaporated milk or 2% milk if you prefer a lighter option.
- Lower-protein option: Replace the protein shake with regular milk and use standard rolled oats and plain nonfat Greek yogurt.
- Alternative sweeteners: Substitute monk fruit with stevia, honey, maple syrup, or granulated sugar depending on taste and dietary needs.
- Toppings: Mix and match toppings—try blueberries, raspberries, sliced banana, toasted pecans, or walnuts for added flavor and texture.
Tres Leches Overnight Oats
Creamy, lightly sweet tres leches–inspired overnight oats that are high in protein and fiber and perfect for make-ahead breakfasts.
Ingredients
- 1 cup vanilla protein shake (or substitute with milk)
- 1/3 cup plain nonfat Greek yogurt
- 1 tablespoon sweetened condensed milk
- 1 tablespoon evaporated light milk (or 2% milk)
- 1/2 teaspoon vanilla extract
- 1/2 cup protein oats or rolled oats
- 1 tablespoon basil seeds or chia seeds
- 1/2 teaspoon ground cinnamon
- Monk fruit sweetener, optional, to taste
For Topping:
- Pinch cinnamon
- 1/2 teaspoon coconut flakes
- 2 tablespoons light whipped topping
- 1/3 cup sliced strawberries
Instructions
- In a mason jar or airtight container, combine the protein shake, Greek yogurt, sweetened condensed milk, evaporated milk, and vanilla extract. Stir until smooth.
- Add the basil or chia seeds, oats, and cinnamon. Mix well. Taste and add more sweetened condensed milk or monk fruit if you want it sweeter.
- Cover and refrigerate for at least 6 hours or overnight until thick and creamy.
- Divide into two serving dishes. If the mixture is too thick, stir in a splash of milk. Top with light whipped topping, sliced strawberries, a sprinkle of cinnamon, and coconut flakes.
Notes
This tastes best after a full night of refrigeration, but if you’re in a hurry it can be eaten after an hour. The recipe is lightly sweetened—adjust sweetness to your preference.
Nutrition
Serving: 3/4 cup — Calories: 338 kcal; Carbohydrates: 39 g; Protein: 26 g; Fat: 8.5 g; Fiber: 8 g; Sugar: 9.5 g.
Meal Prep Tips
Overnight oats are ideal for meal prep because they need several hours to thicken. Make a batch on Sunday and enjoy ready-made breakfasts through the week.
- Double or triple the recipe and portion into jars or airtight containers—each should hold at least 2 cups.
- Add fresh toppings like strawberries or whipped topping just before serving to keep them fresh.
- Eat straight from the fridge for best texture and flavor.
- Store for up to 4 days in the refrigerator; avoid freezing as it can change the texture.
FAQ
Yes. Protein powder will thicken the oats, so add extra milk—try 2 tablespoons of protein powder plus an additional 1/4 cup of liquid to maintain a creamy consistency.
Yes. Regular milk works fine, but the final protein content will be lower than if you use a protein shake.
They don’t strictly need to soak overnight, but they do require at least 6 hours to thicken and develop a creamy texture.
Stored in an airtight container in the refrigerator, these oats will keep for up to 4 days. Freezing is not recommended because it alters texture.
More Overnight Oats Recipes You’ll Love
- How to Make Overnight Oats (No added sugar)
- Cinnamon-Raisin Overnight Oats
- Pumpkin Overnight Oats
- Apple Pie Overnight Oats
- Overnight Oats with Figs and Honey