Overnight oats (“Proats” – Protein Oats) are one of my favorite easy morning eats. Oats are chock full of heart healthy fiber. The body needs fiber, even though we do not EVER fully digest fiber. There are two types of fiber.
Soluble fiber turns into a gel in the tummy and slows down digestion which helps lower blood glucose and cholesterol. Talk about winning at life, Yay!
Insoluble fiber remains unchanged throughout the digestive process, making waste heavier and softer which makes it easier as it passes through the intestines. Without fiber, our bodies suffer with what nobody wants, constipation and/or bloat. Just no! I always tell my clients, protein and fiber are the keys to health and weight loss. The awesome thing about my overnight oats, is that it contains protein AND both soluble and insoluble fiber.
This recipe is almost foolproof. It is so simple to make ahead.
Each 1/2 cup of dried oats per serving gives you 4 grams of fiber. I like to add in flax or chia seeds to maximize my morning power breakfast with even more heart healthy fiber. You may prep ahead in individual mason jars or one big container for the week. As a family of four, we use a larger container.
Ingredients for a Single Serving of Overnight Oats aka Proats:
- 1/2 Cup of Organic Old Fashioned Oats or Quick Oats
- 2/3 OR 1 cup of Unsweetened Almond Milk (or whichever lean milk your diet allows.) This is dependent upon your powdered add ins such as unsweetened cocoa powder, peanut powder, and protein powder – The more powder, the more milk needed.)
Add-Ins:
- 1 Scoop of Protein (Optional – but great for weight loss and increasing your protein intake)
- 1-2 Tablespoons of Chia or Flax Seeds (I prefer to add mine in the morning! Some people like the texture it brings with overnight soaking.)
- 1 Tablespoon of PBFit Powder OR Almond Butter Powder OR Natural Peanut Butter OR Sunbutter
- 1 Tablespoon of UNSWEETENED Cocoa Powder (Optional)
- 1/2 Teaspoon of Vanilla Extract (Optional for Sweetness)
- 1 Tablespoon of Almond Slices, Pecan, or Walnut Pieces, Super 10 Foods (Optional)
- Banana or Strawberries or Blueberries (I prefer adding in morning to prevent mushy mess)
Instructions for Single Serving of Proats
- Combine your ingredients into your canning jar (or other BPA free container) and place in fridge overnight. The next morning you have a delicious and nutritious breakfast all fluffed up and waiting for you! I do not add my fruit until the morning, so it doesn’t become mushy. Some people prefer putting their flax or chia seeds ahead of time, I myself like to add them in the morning. It is completely up to you.
- You may eat them chilled or put them in a microwave safe dish and heat for 30 seconds to 1 minute. I like mine just slightly warm.
Ingredients for a Big Batch of Overnight Proats:
Makes 8 Servings
- 5 Cups of Organic Old Fashioned Oats or Quick Oats
- 8 Scoops of Protein Powder (Whey is top notch the best for building lean muscles and fat loss. However, if you have food allergies, I love the Left Coast Nutrition Bone Broth Protein) whichever flavor you prefer. Chocolate or Vanilla both work great with peanut butter powder.
- 8 Tablespoons of PB Fit Powder
- 8 Tablespoons of Unsweetened Cocoa Powder
- 4 Teaspoons (you may use 8 teaspoons if you prefer sweeter!) Pure Vanilla Extract
- 8 Cups Unsweetened Almond Milk (Regular or Vanilla)
- 1 or 2 Daily Tablespoons of Chia or Flax (added in the morning so it doesn’t become too thick!!!!)
- Superfoods 10 or a Tablespoon of Nuts or Seeds (I add mine in the morning)
Instructions
- Combine Ingredients in a Large Container. Stir to mix Well!
- Place in refrigerator overnight. The oats will fluff up while you sleep.
- Mix well each morning before scooping out your portion. If the oats are too runny for your liking, you may add more oats. If the oats are too thick, you may add more almond milk or water. If you have a hot water machine, a splash of hot water into the oats would bring a little warmth to your bowl. You really cannot go wrong with this recipe. Adjust according for your preferences.
- If you prefer your oats warm, instead of chilled like me, place in microwave safe dish and warm for 30 seconds to 1 minute.
Here is the cool thing about overnight Proats. You cannot go wrong, It is practically foolproof. If the oats are too thick in the morning, you add more almond milk to the batch. If you prefer them thicker, add more oats to the batch. You will know by week 2 your preference, and you may add more or less almond milk accordingly on your next meal prep of overnight Proats. You can vary your Proats up with different protein flavors, fruits, as well as nuts or seeds. The sky (or rather your pantry) is the limit! I have learned my family all have different consistency preferences when it comes to oats. This pic shows the appearance of the consistency I prefer for the big batch of overnight chocolate PB oats I make for the Texan and the twins. It’s super thick and I can add almond milk for each person depending on their likes.
Cheers to new breakfast success!
Changing Lives Every Day,
~ Dawn
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