| PB & CHOCOLATE OVERNIGHT OATS |
A simple way to hit 40g+ protein every single morning in the tastiest way possible! Make all four servings in 20 minutes or less and you're set for the week. Recipes like this give you absolutely no excuses when it comes to fuelling yourself first thing in the day.
Chocolate Peanut Butter Oats Recipe Notes:
I've given a few lower calorie options below incase the 521 cals is a little high for you! The protein will still be well over 30g so if that's what you need make sure to check out the easy swaps.
But first.....
BASIC PROTEIN OAT BASE:
I want to explain the reason for these three specific ingredients and give you the basic recipe formula at the end.
1. Use sprouted oats. Sprouted oats contain more protein and more bioavailable nutrients than regular oats. Sprouting also activates enzymes which improves their digestibility. Let's look specifically at the protein difference:
1 cup regular old fashioned oats has 10g protein
VS.
1 cup sprouted oats has 18g protein
That's 8g more protein per cup!! That adds up very quickly when building your breakfast. Not to mention the other health benefits of sprouted oats. I get my sprouted oats in bulk from Costco from the One Degree Organics brand.
2. Use soy milk for blending. You can use water but why would you when just 1 cup of soy milk adds 8g of protein! I buy Organic Unsweetened Soy Milk from Silk. Their soy milk has no added sugar, is non-gmo, and doesn't use carrageenan, which can cause digestive distress. Don't like soy milk? There are other higher in protein milks to choose from like this Silk Almond and Cashew Milk.
3. Protein powder. I've said it before and I will say it again (and again) protein powder is just convenient nutrition! I like to look at it as a supplement. It supplements my protein for the day by filling in the gaps. It's a great way to ensure you're getting all the essential amino acids on a vegan diet while also allowing you to hit protein without excess calories. I specifically like pea protein because I enjoy soy throughout my day in the form of tofu or soy milk.
I use two protein powders the most: Nuzest and a Canadian company called Body Energy Club. Both options are clean, tested for heavy metals and pesticides regularly, and contain no fillers or preservatives. You can shop at a 15% discount with my affiliate code: "EVANNRYAN" with Nuzest.com
Now for the base oats recipe so you can customize to any flavour:
For one serving overnight oats use:
1/3 cup sprouted oats (6g protein)
3/4 cup soy milk (6g protein)
2 scoops Nuzest or one serving preferred protein (20g protein)
= 32g protein for just the base recipe!
Now you can top up this base with additions like cocoa powder, peanut butter, chocolate chips, berries, or follow a recipe like below to really max out the protein and flavour!
Now for the..
Chocolate Peanut Butter Oats Recipe
Recipe Makes 4 Servings
Macros per serving:
521 cals - 21g fat - 41g carbs - 42g protein
Lower the calories/macros
Use water instead of soy milk and reduce each serving by:
73 cals - 3g fat - 6g carbs - 5.5g protein
Don't add peanuts to the top and reduce each serving by:
76 cals - 6g fat - 2.5g carbs - 3g protein
Replace soy milk with water and don't top with peanuts and reduce each serving by:
149 cals - 9g fat - 8.5g carbs - 8.5g protein
Ingredients:
1 1/3 cup sprouted oats, blended into a flour
8 scoops (4 servings) Nuzest Rich Chocolate Protein - discount code: EVANNRYAN
2-3 cups soy milk
1/4 cup cocoa powder
1 cup vegan greek yogurt
2 tbsp peanut butter
1/3 cup soy milk
1/4 cup peanuts
sea salt to garnish
Recipe:
Add the sprouted oats to a blender and blend into a flour.
Add the oat flour to a bowl with: chocolate protein, cocoa powder, and 2 cups soy milk.
Whisk until you have a smooth, thick but pourable batter. Depending on how thick they are at this point you may need to add up to one cup more soy milk. They will thicken roughly 25-30% further overnight. so based on which protein powder you use you'll have to assess if more soy milk is needed.
Once your oats are at a desired thickness divide the batter among four containers and set aside.
Add the yogurt to a bowl and add in peanut butter.
Whisk.
Add in 1/3 cup soy milk and whisk until you have a thick but pourable peanut yogurt.
Pour over the four oat bowls.
Seal the containers and set in the fridge overnight.
In the morning top with 1 tbsp each peanuts and a pinch of sea salt.
Enjoy!
Looking for more high protein plant-based breakfast options? Make sure to check out the High Protein Vegan Breakfast E-Books for tons of healthy, protein packed recipes to start your day.