Basic Overnight Protein Oats

January 9, 2024

Elevate your breakfast routine with Basic Overnight Protein Oats — a simple yet nutritious way to kickstart your day. Combine the goodness of unsweetened almond, cashew, or coconut milk with gluten-free oats, and choose between flaxseeds, chia seeds, or psyllium husk for an extra nutritional boost. Enhance the protein content with a flavored protein powder of your choice, and add a creamy texture with a dollop of nonfat plain Greek yogurt. Let these ingredients mingle overnight, creating a delicious and convenient morning meal that fuels your day with wholesome goodness.

INGREDIENTS

2/3 c milk (unsw almond, cashew, coconut)
1/4 c oats (GF if needed)
2 T flaxseeds, chia seeds, or psyllium husk
1 serving flavored protein powder
1/3 c nonfat plain Greek yogurt

STEPS

Add ingredients to a jar and shake or stir well. Let sit overnight to thicken. Good in the fridge for up to a week. If you want a little more fat like me, add 1-2 T of your favorite nut butter or unsw coconut flakes. You can eat cold or microwave before enjoying it.

Balanced Blood Sugar Tip: I usually skip adding much fruit to oats. There are plenty of healthy starches in the oats to keep levels stable, in fat-burning mode, and keep those cravings at bay for the rest of the day. Don’t skip the flax, chia, or husk either. These add volume to physically stretch your stomach lining to shut off those hunger hormones and also add fiber to lessen the blood sugar effect of the oats. All my recipes have science and reasons behind the ingredients. They aren't random healthy items thrown together.

FLAVOR SWAPS:

Almond joy (chocolate)

2-3 drops almond extract
1-2 T unsw coconut

Reese’s (chocolate)

1 T peanut butter

Ginger snap (vanilla)

1/2 tsp molasses
1/4 tsp each ginger & all spice

Carrot cake (vanilla)

1/2 tsp cinnamon
1/4 tsp ginger
1-2 T shredded carrot

Pumpkin Spice (vanilla)

1/2 tsp pumpkin pie spice
1-2 T pumpkin seeds

Peanut butter & jelly (vanilla)

1 T peanut butter
1 T overnight chia jam (page…)

Cold brew (chocolate)

Swap milk with coffee

Savory

Use unflavored protein powder
1 tsp everything but the bagel seasoning
1 T grass fed butter & a fried egg on top or 1/2 avocado