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High Protein Overnight Oats

Updated: Aug 21, 2021

Overnight oatmeal is my favorite on-the-go breakfast. I make 2 or more batches and grab and go for those busy mornings when I do not have the time to make a healthy breakfast. This meal is well-balanced offering protein, carbs, and fiber to stable the blood sugar of those with diabetes and enhances weight loss for those who are suffering from "quarantine -15. Enjoy!

Main Ingredients

1/2 cup roll oats

1/2 cup almond milk

1 tbsp flax seed

1 tbsp peanut butter powder or regular peanut butter (trans-fat-free)

1/2 scoop protein powder

1 tbsp honey

½ tsp vanilla


  1. In a Mason jar or a small container mix all main ingredients

  2. Cover and place in the refrigerate for 8 hours or overnight

  3. Before eating add ½ cup berries or any fruit of your choice

  4. Enjoy warm or cold


I like to use the Almond Breeze brand the Unsweetened Original flavor but you can try different flavors such as Vanilla, Chocolate, Cashew Almond Blend, or Banana Blend. I sometimes use Silk Almond milk or the store brand but usually stick to the one with 30 calories. I use the Almond Breeze Unsweetened Original which is 30 calories per cup in this recipe. You can also use add 1 tables dried cranberries or raisin Instead of honey. For your oatmeal choice, you can try any 100% whole grain roll oats or use Quaker Overnights Oats. Add an additional 40 calories if you add 1/2 cup of fruits. No protein powder? Add whatever chopped nuts you have in your pantry and/or add 1-2 tables greek yogurt. Please add chopped nuts and/or yogurt the morning of eating your oatmeal.

If you have diabetes and worried about your carbohydrate intake you can use 1 packet of Splenda instead of the honey. For added fiber and sweetness, you can add 1 tbsp dried fruit like cranberries or raisin or 2 chopped dates. See the difference in carbohydrates below.

Nutrition Information: Yield 1 Serving

Amount per Serving: Calories 387: Total Fat 7.5 g: Saturated Fat 1.2 mg: Cholesterol 40 mg:

Total Carbohydrate: 49.9 gm: Dietary Fiber 7 g: Total Sugar 19 gm: Protein 29.7 gm

Modification for Diabetes Management

Amount per Serving: Calories 323: Total Carbohydrate 33gm: Dietary Fiber 7g: Total Sugar 2gm

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