This overnight oats recipe is easy, affordable and bursting with plant goodness. Perfect as a breakfast meal prep for all you busy bees, or slathered with toppings for slower mornings. However you have them, these High Protein Oats are the best way to keep you energised and nourished throughout the day.
I think if we were to look back at the foods that have made the biggest comeback in recent years, oats would have to be up there. The humble bowl of oats has had a complete revamp, and is now one of the most versatile, nutritious and widely loved of all breakfast foods. Gone are the days of boring, soggy porridge. Breakfast is the most important meal of the day, and I am treating it like royalty.
Why High Protein Oats?
Anyone on a plant-based, vegan or vegetarian diet knows that it can be hard to hit your daily protein goals. Prepping some high protein oats for breakfast is a great way to hit those daily macros targets – plus, it tastes delicious.
Protein is an important part of the diet, mainly because your body uses it to repair itself. It’s particularly important if you live an active lifestyle, to help you recover faster. Incorporating protein into your breakfast will also help you feel fuller and more satisfied for longer. Paired with slow release carbohydrates, this recipe a winning combination to get you set up for the day.
Plant Based Protein
If you’ve visited my blog or instagram before, you’ll know i’m not a huge fan of overly processed vegan protein alternatives. I find that they’re not always the kindest to the gut, and I much prefer to keep things natural. Theres plenty of natural, plant-based sources of protein that really don’t cost the earth – you just need to know where to look.
Nuts and seeds are a fantastic natural protein source, and they also boast a plethora of other body-loving nutrients, like healthy fats and vitamin E (great for glowy skin and boosting the immune system). They’re a fantastic way to pack some extra protein into your breakfast without the need for any powders.
Flax Seeds
Flax seeds are a seriously underrated superfood. They’re high in omega-3 fatty acids; which are essential to keep your body healthy. Flax seeds are also high in protein and fibre, and are fantastic for your digestive health.
Nut Butter
I absolutely love nut butters. Peanut butter, almond butter, coconut butter…whatever-nut butter! They’re all absolutely delicious, and nut butters are a fantastic, accessible source of protein, healthy fats and other nutrients. I’d definitely recommend opting for a natural nut butter, or taking a look at the ingredients list before you buy. Good quality nut butters should only really contain the one ingredient, and maybe a little salt. Some commercial brands can be full of nasties that you might want to avoid like palm oil or sugars.
For this high protein oats recipe, I used peanut butter for its classic nutty-sweet flavour, as well as its nutritional values. PB is high in monounsaturated fats, particularly oelic acid, which boasts a whole array of health benefits. It’s also high in vitamin E, B3 and B6, which are all essential for healthy bodily function. Plus, that abundance of healthy fats and vitamin E does wonders for your hair and skin. I love Manilife peanut butter in all it’s smooth, crunchy original and deep roast varieties.
Chia Seeds
Another underrated source of natural plant-based protein is chia seeds. These ancient seeds are abundant in antioxidants and fibre. They’re super versatile, and an easy way to pack in that extra protein at breakfast time – actually, gram for gram chia seeds contain 32% more protein than eggs!
Making the Perfect High Protein Oats
The key to this is the oats. We want JUMBO oats. None of that powdery stuff. Jumbo oats will give your breakfast a far superior texture and a creamier consistency. The addition of vanilla will really highlight the creamy, comforting flavour too.
No only does incorporating flax seeds provide a healthy boost to these high protein oats, but it also helps to thicken them up. So don’t panic if you forget to make these oats the night before, thanks to the flax seeds all you’ll need is 15 minutes for perfect oats.
Make sure you use a good quality plant based milk (or feel free to use dairy if you’re not vegan or DF). My personal choice would be Plenish cashew or almond milk, as they’re oh-so creamy without any sugars or fillers – just nuts, water and a pinch of salt.
Toppings
Now this is where the magic happens. Toppings are arguably the best part of this recipe, and might just provide the pick-me-up you need in the morning.
I opted for frozen berries for that jammy, fruity element. Simmer them for a few minutes in a pan first, to defrost them and really bring out sticky-sweetness without needing to add a sweetener. Mix in the chia seeds to thicken them up and voila! Healthy jam!
A good helping of peanut butter is essential too – good for you and good for the soul. Plus, you can never go wrong with a classic PBJ combination.
Sprinkle over some nuts and seeds of your choice for an extra protein boost and to elevate the texture. I opted for sliced almonds for their anti-inflammatory qualities and subtle flavour, as well as shelled hemp and sesame seeds for the extra protein boost.
High Protein Oats
- 2.5 cups jumbo oats
- 2.5 cups plant based milk (almond or cashew is best)
- 1 tbsp flax seeds
- 1 tsp vanilla (optional)
TOPPINGS
- 1.5 cups frozen mixed berries
- 1 tsp water
- 1 1/4 tsp ground chia
- 3 tbsp peanut butter
- 2 tbsp nuts + seeds of choice
Method
- Place the oats, flax seeds, plantbased milk and vanilla in a mixing bowl and stir to combine. Allow to soak for 15 minutes, or cover and place in the fridge overnight.
- Add the frozen berries and water to a non-stick pan. Simmer for 3 - 4 minutes until defrosted. Turn off the heat and stir in the ground chia. Allow to fully cool.
- Spoon oats into bowls or jars. Top with cooled berries, peanut butter and nuts and seeds of choice. I used slithered almonds, shelled hemp seeds and sesame seeds. Option to add a big dollop of coconut yoghurt too or Greek yogurt if you're not dairy free for extra protein.
Nutrition (per serving)
