Start your day energized, feeling full and ready to go! These yummy high protein overnight oats are made without protein powder yet they pack in a whopping 27 grams of plant-based protein! Vegan, gluten free and low FODMAP option.
Love these high protein overnight oats? You’ll also love my blackberry pie overnight oats, and my blueberry chia overnight oats!
Oatmeal really is the breakfast of champions: affordable, easy to prepare, and so so good for you…and if you try my scrumptious apple pie oats, I promise you’ll never say oats are boring again!!
As a dietitian, I love that oats boast plenty of fibre to boost your gut health, B vitamins for energy metabolism and minerals like iron. Which makes oats are a wonderful whole grain breakfast all year long….
…but what if it’s too hot out to eat a warm breakfast?
…or what if your mornings are chaos, and you don’t have time to cook oats?
I get it: I’ve got two kids so my mornings look nothing like those influencers who rise gently with the sun to do their journaling and recite affirmations while they cook breakfast. Until recently, my mornings started with one or both of my children either A) jumping on me while I tried to ignore them sleep or B) literally poking me in the head.
It was only after I managed to get them out of the house and stumble to my desk, still in my pyjamas to start work, that I realized (sometimes) I had forgotten to feed myself!
Time to fall in love with overnight oats my friends, which I have to admit, I probably eat more often than warm oatmeal because it requires zero morning thought.
Overnight oats are not a new invention: the Swiss have been eating a soaked oats called bircher muesli for over a hundred years (curious? try the cinnamon oranger bircher in Good For Your Gut cookbook YUM)
And these high protein overnight oats – yes, made WITHOUT protein powder – are one of those plant-based recipes that just ticks all the boxes
Takes 5 minutes to prepare
Is a perfect on–the-go vegan breakfast
High in plant-based protein, fibre and minerals and 100% of your daily omega 3 requirement
Keeps you full and satisfied for hours
Made with whole plant foods
Grab your ingredients for these high protein overnight oats
These overnight oats are made with just 9 ingredients that you probably already have in your pantry, like oats and peanut butter. I’ve packed these overnight oats with nuts and seeds so they’re super nutrient-dense.
Just 9 basic ingredients – oats, hemp hearts, soy milk, chia, cinnamon, maple syrup, vanilla, apple, and peanut butter!
Soy milk: it’s time to get back on board with soy milk (unless you’re allergic!!) Soy milk is super creamy and SO much higher in protein, naturally, than other plant-based milks, with about 8 grams per cup.
Oats: I used old-fashioned rolled oats for this recipe, because I prefer their more filling texture. Oats are rich in beta-glucan, a fermentable soluble fibre that helps to lower cholesterol and boost the microbiome.
Hemp hearts: my not-so-secret weapon for boosting protein! 3 tablespoons of hemp hearts contain 10 grams of protein plus a ton of other vitamins and minerals.
Natural peanut butter: natural peanut butter contains healthy fats to help give a creamy texture and 3 grams of protein per tablespoon with no added sugars
Whole or ground chia: chia helps to thicken the overnight oats, you can also substitute another tablespoon of oats if you don’t have chia.
Maple syrup, vanilla and cinnamon: help to sweeten and make these overnight oats super yummy…don’t skip them!
Apple: I crave something fresh, and with a bit of crunch, to my overnight oats. I love apple here, with the peanut butter, but you could add any fruit you have on hand!
Why add extra protein to overnight oats?
Oats are incredibly nutritious, but if you’ve ever been hungry like 30 minutes after a bowl of oatmeal…it’s probably because oats on their own aren’t super high in protein or fats – two nutrients that help to keep you full and satisfied.
Adding plant-based protein and healthy fats from nuts and seeds to a meal help to slow down the rate at which your food is digested and absorbed, helping to create a slow and steady rise in blood sugars, which keep you feeling full and satisfied for longer.
How to make high protein overnight oats without protein powder!
Enter these high protein overnight oats, which I wanted to create without protein powder because, well, they can be kind of pricey (and some taste downright awful).
Protein powders can be really convenient but they aren’t the only way to win the protein game! The combination of soy milk and hemp hearts contains a whopping 18 grams of protein all on its own.
These overnight oats are as efficient as it gets: all you need to do is dump everything into a mason jar and stir it all together in 5 minutes.
These overnight oats couldn’t be simpler…just pour everything into a bowl or jar…
…and whisk together! Then pop it into the fridge for 4 hours or overnight.
FAQ: Can you heat overnight oats?
Yes, absolutely!! Just zip them in the microwave for 30-60 seconds or pop them on the stove over medium until warmed through.
Why these overnight oats are so good for you
Overnight oats aren’t just a time saver, they’re incredibly nutritious, with plenty of fibre, minerals and protein to nourish your body and keep you feeling energized all morning.
Soluble fibre: both oats and chia seeds contain soluble fibre, which forms a gel in the digestive tract, helping to regulate elimination while also feeding the beneficial bacteria in your gut. Oats are an important source of beta glucan fibre, which helps to lower cholesterol and boost the gut microbiome
Minerals: the hemp hearts in this recipe are packed with vital minerals like iron, which is needed to build red blood cells; magnesium, which is helpful for blood pressure and and nervous system function as well as zinc, critical for the health of gut cells and immune function
Protein: Oats contain some protein, but I’ve boosted them with a combination of soy milk (8g) and hemp hearts (10g). Protein is critical for growth and repair of our cells, in addition to building enzymes and helping our immune system function properly.
Plant diversity: into gut health? then you need to know that in addition to eating more high fiber foods, you also want to focus on eating a diversity of plants. Data from the American Gut Project confirms that eating more than 30 different plant foods a week helps boost the health of the microbiome! These overnight oats contain 7 different whole plant foods.
Once the oats have soaked, they will have a loose, cereal-like texture. To make a thicker oat, just use less soy milk!
Tips, Tricks + Substitutions
These overnight oats will last 4-5 days in the fridge, without the apple. And yes, you can freeze them! Just place in fridge overnight to thaw.
These overnight oats have a more fluid, cereal-like texture which I really love…I’ve been finding traditional overnight oats too thick! If you love a more traditional texture, just reduce the soy milk to ¾ cup (175 mL)…you’ll only lose 2g protein.
I highly recommend adding the apple in the morning, so it is fresh and crisp. No time for that? Here’s a hack to help prevent browning: when you dice the apple, toss it in a teaspoon of lemon juice, which helps to stop the browning reaction.
Gluten free? Make sure you buy GF certified oats and hemp hearts. Nut free? Use sunflower seed butter or tahini.
Low FODMAP? Swap out high FODMAP soy milk for almond or macadamia and use a low FODMAP fruit like strawberries. You’ll still get 19 grams protein here!
Looking for more crunch? Add some chopped nuts!
More high protein vegan breakfast ideas
Vegan Breakfast Sandwich with Chickpea Flour Eggs
Spinach + Feta Tofu Scramble (Vegan)
Easy Protein-Packed Chickpea Scramble
Chocolate Peanut Butter Smoothie (Vegan)
29 High-Protein Vegan Breakfast Recipes
High protein overnight oats (vegan!)
I’ve made these oats more fluid than typical overnight oats, more like cereal, because sometimes my usual overnight oats just feel too thick, if that makes sense! You can create a more traditional texture by either increasing the oats to ½ cup or decreasing the soy milk to ⅔ cup or ¾ cup.
This is a hearty, energy-dense meal. Need something for a smaller appetite? Just eat half, you’ll still have almost 14 grams of protein, which is more than enough for smaller, less active bodies.
Need even more fuel? Bump up the oats to ½ cup.
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