When I start my weekly meal prep, I go for tasty dinners like my Black Bean Sweet Potato Burritos, simple lunches, like my High Protein Vegan Salad, but for breakfast, I always have a container full of protein overnight oats. This recipe is prepared in under 5 minutes, and you can make anywhere from one single jar to 7 jars for a whole week of breakfasts as in my high protein meal plan #2. You can also make a large batch in a container and assemble the oats every morning.
Ingredients and Substitutions
Old-Fashioned Rolled Oats – Rolled oats are rich in fiber, protein, and good carbs. It’s a great base for a healthy breakfast. You can also use quick oats for this recipe. Chia Seeds – Chia seeds are nutritional powerhouses with a lot of protein and nutrients, including omega-3 fatty acids. They are used to thicken the overnight oats. Soy Milk Protein Plus – Soy milk is naturally richer in protein than any other milk (including cow milk), and there are many enriched versions available to supercharge your protein intake. Maple Syrup – You can use any natural liquid sweetener, like agave syrup, brown rice syrup, or coconut nectar. Vanilla Protein Powder – I used MacroMike’s almond protein powder, but you can use any of your favorite brands. Note that the amount of protein in protein powder can vary greatly, so you’ll have to calculate your macros based on your own ingredients. Yogurt – I used soy vanilla yogurt for even more protein and for a little added flavors, but any plant-based yogurt will do the trick quite well. Berries – Choose your favorite fresh berries, whatever is in season!
How to Make Protein Overnight Oats
Making these overnight oats is very easy with the recipe card further down, but I’ve included a few pictures of the important steps.
Meal Prep Options
This recipe is super versatile, you can either use it to make just one jar or double, triple, quadruple it to make way more breakfasts. If you make many, you can prepare them all in individual jars and vary some of the ingredients to create different tastes. I recommend changing the protein powder flavor and the yogurt flavor to make a different breakfast every morning. Alternatively, you can prepare a whole batch of overnight oats base in a large container (without the yogurt and berries) and assemble your jar in the morning to have it as fresh as possible.
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