The aroma and flavor of these tasty overnight oats will win you over! The oats are naturally high in protein without the use of protein powders or artificial ingredients. The addition of creamy Greek yogurt, unsweetened vanilla almond milk and chia seeds, provides over 20 grams of protein per serving. Sweet, juicy, ripe summer peaches make this a healthy, egg-free breakfast everyone will love!
Nutrition Notes: Protein and Weight Loss
As a dietitian specializing in weight management and peri/post menopausal nutrition, helping patients find healthy ways to get protein in their diet is important. Weight loss almost always causes some degree of muscle atrophy, and it's critical to minimize this loss by ensuring adequate protein intake.
Many of these patients have other metabolic complications like hypertension, high cholesterol and diabetes. Therefore, recommending nutritious meals that are also low in saturated fat, cholesterol and sodium but high in fiber, vitamins, and minerals has to be part of the nutrition solution.
Overnight oats are my number one recommendation for a quick and healthy high protein breakfast.
Protein powders can be helpful in some cases, but they can also be expensive and cause digestive issues. That's why I was happy to stumble upon these protein rich oats by Bob's Red Mill. This particular oat variety happens to be gluten-free and rich in protein. I recommend them often since oats are also a low calorie, nutrient dense, fiber-rich breakfast option. In our family we eat them almost every day!
Quick and Healthy Breakfast Solution
Here's how easy it is to make overnight oats:
Overnight Oats Are Versatile
It's easy to change the flavor profile by adding different toppings like for my strawberry rhubarb overnight oats. You can even use frozen fruit for overnight oats when fresh fruit isn't at it's finest. I prefer to use unsweetened vanilla almond milk in my oats but you can use any plant-based milk to make these recipes, even regular milk.
Keep in mind, nutritional values and health benefits will vary based on the milk choice and whether or not you purchase the sweetened or unsweetened variety of plant-based milk.
For post menopausal women, I recommend plant-based milks fortified with calcium (or low fat milk) to ensure they're meeting their daily calcium needs of 1000-1200mg per day.
Additional Topping Suggestions
- almond butter
- peanut butter
- hemp seeds
- flax seeds
- literally any fresh, frozen or dried fruit
- nuts
- shredded coconut
- granola
- spices like cinnamon, nutmeg, cardamom
High Protein Peaches and Cream Overnight Oats (No Protein Powder)
Equipment
- 1 Ball jar or small glass
Ingredients
- ⅓ cup Bob's Red Mill High Protein Oats
- 1 teaspoon chia seeds
- ½ cup Greek yogurt plain, nonfat, unsweetened
- pinch sea salt
- ½ cup almond milk
- 1 peach ripe, sliced
- 1 teaspoon maple syrup optional or add in favorite sugar-free sweetener
- 1 teaspoon sliced almonds
Instructions
- Add oats and chia seeds into a glass or jar.
- Pour in milk, stir, then spoon on the yogurt. Cover and place jar in refrigerator overnight or for 6-8 hours.
- When ready to eat, add in the peaches, almonds and sweetener of choice (optional).
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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