Go Back
–+ servings
Overnight oats made blood-sugar friendly and high protein.
Print Recipe
4.75 from 4 votes

Overnight Oats Recipe (High-Protein, Blood Sugar Friendly)

This High-Protein Overnight Oats recipe uses oat bran and yogurt for better blood sugar balance, more protein, and a creamy texture.
Prep Time10 minutes
Cook Time0 minutes
Soaking time:4 hours
Total Time10 minutes
Course: Breakfast, Snack
Cuisine: Vegan
Diet: Vegan, Vegetarian
Servings: 2 servings
Calories: 224kcal
Author: Nisha Melvani

Equipment

  • 2 airtight conatiners single serve

Ingredients

  • ¼ cup rolled oats
  • ¼ cup oat bran
  • ¾ cup unsweetened nondairy milk
  • ½ cup unsweetened Greek yogurt
  • 1 tablespoon ground chia seeds or whole chia seeds, or flaxseed meal

Instructions

  • Mix dry ingredients: Add oats, oat bran, and chia seeds to a jar and mix well.
  • Add wet ingredients: Stir in the milk and yogurt until fully combined. Adjust the milk as needed so the oats and oat bran are fully submerged.
  • Add desrired toppings–berries, nuts, or seeds.
  • Refrigerate for at least 4 hours, or overnight. Stir before eating and add a splash of milk if needed.

Notes

Meal Prep: The dry mix can be stored for up to two weeks.
Optional: Use Zego protein rolled oats for more protein (follow package directions before using).
Substitute chia seeds for basil seeds as needed (no need to grind). Find my choice of basil seeds and oat bran here, under 'Breakfast Pantry Staples'.
Flavor add-ins: cinnamon, vanilla extract, or beet powder for a boost.
 
 

Nutrition

Calories: 224kcal | Carbohydrates: 28g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 96mg | Potassium: 373mg | Fiber: 8g | Sugar: 0.2g | Vitamin A: 161IU | Vitamin C: 0.1mg | Calcium: 189mg | Iron: 4mg
QR Code linking back to recipe