Take 10 minutes to prep these high protein/fibre overnight oats for the week - you'll thank yourself later
Equipment
- mason jar
Ingredients
- 1/3 cup sprouted oats
- 1/2 shredded apple
- 1 cup unsweetened soy milk
- 1 scoop collagen Great Lakes Collagen is my favourite brand
- 1 tbsp vanilla protein powder New Zealand Whey or Vega Sport
- 1 tbsp chia seeds
- 1/2 tsp cinnamon or apple pie spice
- 1 tbsp pumpkin seeds topping
- 1 tbsp crushed walnuts topping
- maple syrup small drizzle
Instructions
- Mix all dry ingredients until combined in a mason jar
- Pour the soy milk
- Refrigerate overnight and add your toppings in the morning.
- TIP: Adjust Consistency: If the mixture is too thick for your liking, you can stir in a little more milk or yogurt to reach your desired consistency.
Video
Notes
One of the most common mistakes I see clients make when it comes to breakfast is not getting enough protein in and setting themselves up for a blood sugar rollercoaster - the LAST thing we want in the morning.
Oats have gotten a bad reputation on social media channels lately, with cardiologists claiming that oats in fact are not a heart healthy breakfast option. While it's true that it can be very easy to overdo it in the carb department when it comes to something like oats, there are ways that we can modify this super easy breakfast to make it more gut and insulin-friendly.
- Keep your oats to no more than 1/4 - 1/3 cup per serving
- Make sure your bowl of oats adds up to about 30g protein total - this can come from protein powder, collagen powder, Greek yogurt, hemp hearts, and/or a high protein milk like cow's milk or soy milk.
- Aim for at least 10g fibre per serving - my favorite way to hit this goal is by adding chia seeds (1 tablespoon has about 5g!) and by adding a high fibre fruit like apples, pears, or berries.
- Add in some cinnamon - not only does it have blood sugar balancing properties but it also adds a burst of flavour + antioxidants
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