Learn how to create a delicious and nutritious breakfast with this protein-rich overnight oats recipe. No protein powder required! These “proats,” or protein oats, are not only easy to make but also perfect for bodybuilders and those aiming for weight loss. With approximately 30 grams of protein per serving, these overnight oats with Greek yogurt are a filling and satisfying way to start your day. Plus, they can easily be adapted to be gluten-free and dairy-free.
Are Overnight Oats a Good Source of Protein?
When it comes to the protein content of overnight oats, it depends on the recipe. For example, this protein-packed overnight oats recipe contains 572 calories, 28.8 grams of protein, and 46.4 grams of net carbs per serving. While oats do contain some protein on their own, they’re not considered protein-dense. To boost the protein content, it’s necessary to add other protein-rich ingredients.
How to Add Protein to Overnight Oats
There are various ways to incorporate protein into your overnight oats. Here are several options to consider:
- Protein powder (vegan or whey)
- Collagen peptides
- Dry milk powder
- Dairy or plant-based milk (e.g., soy milk, almond milk)
- Peanut butter or almond butter
- Chopped nuts
- Seed butter (e.g., sunflower seed butter, tahini)
- Seeds (e.g., chia seeds, flax seeds, hemp seeds)
- Peanut powder
- Cooked egg whites (for savory oats)
- Chopped hard-boiled eggs
- Cottage cheese
- Greek yogurt
Feel free to use your preferred flavor of protein powder. Vanilla protein powder works well in most overnight oats recipes, but you can also try chocolate if that’s more to your liking.
Ingredients for Protein-Packed Overnight Oats
To make these delicious overnight oats with added protein, you’ll need the following ingredients:
- Old fashioned rolled oats (dry)
- Plain Greek yogurt (nonfat)
- Milk (2%, 1%, or skim milk)
- Cocoa powder
- Mashed ripe banana (as a natural sweetener)
- Cacao nibs
- Chopped hazelnuts
- Fresh raspberries
The specific quantities of each ingredient can be found in the recipe card at the end of this article. It’s important to use rolled oats or quick oats for this recipe, as steel-cut oats won’t soften enough and instant oats may become too mushy.
How to Make Protein-Packed Overnight Oats
Making protein-packed overnight oats is a breeze. Follow these simple steps:
- In a medium-sized bowl, mix together the oats, yogurt, milk, cocoa powder, mashed banana, and cacao nibs.
- Pour half of the mixture into a pint-sized jar or another food-safe container.
- Layer half of the fresh raspberries on top.
- Add the remaining oat mixture, creating an even layer.
- Finish with the rest of the fresh raspberries and sprinkle with hazelnuts.
- Cover the jar with a lid or use plastic wrap, then refrigerate overnight.
- Enjoy your protein-packed proats straight from the jar. No cooking required!
How Long Do Protein Overnight Oats Last?
Generally, protein overnight oats can last in the fridge for 3-4 days. However, in this recipe, the fresh raspberries reduce the shelf life to 1-2 days. If you want to make several jars in advance, consider using fruits such as blueberries that have a longer shelf life.
It’s not recommended to freeze these overnight oats, as the raspberries will become mushy when thawed.
Toppings and Mix-Ins for Protein Overnight Oats
You can customize the flavor of your overnight oats by adding various toppings and mix-ins. Here are some ideas:
- Chocolate chips
- Coconut flakes
- Fresh fruits
- Frozen fruit
- Dried fruits (e.g., raisins)
- Canned fruit (including canned pumpkin)
- Spices (e.g., cinnamon, pumpkin spice)
- Vanilla extract
Feel free to get creative and experiment with different combinations!
Expert Tips from a Dietitian
This protein-packed overnight oats recipe is nutritious, providing a balanced macronutrient profile with protein, carbs, and healthy fats. Whether it’s “good for you” depends on your individual needs and goals.
To reduce the calorie content, you can cut the amount of hazelnuts in half and use skim milk instead of 2% milk. On the other hand, for added energy density, opt for whole milk and whole milk yogurt. If you prefer a sweeter taste, use sweetened vanilla yogurt, keeping in mind that it will add extra calories and some added sugar.
Remember to consult with a registered dietitian or physician to determine the dietary pattern that suits you best.
For the complete recipe, including specific ingredient quantities and instructions, please visit the Hook’d Up Bar and Grill website.
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