How to make overnight oats with protein powder.
It is time to make overnight oats with protein powder. Jump to the recipe.
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
Why make overnight oats with protein powder?
Overnight oats is one of the best new breakfast fads! It is a take on bircher muesli, a cold oatmeal dish popular in Europe. Traditional bircher muesli is prepared by soaking oats in milk or yogurt overnight so that they are soft and full of flavor in the morning. Many people add nuts, seeds, and dried fruit as toppings. Overnight oats have exploded in popularity in recent years in large part because it is a convenient, nutritious breakfast. 1 serving of overnight oats is packed with nutrients, and takes only two minutes to prepare. Plus, there is nothing better than waking up to a breakfast that is ready to eat! I like to make my overnight oats in a mason jar so that I can eat it on the go.
Oats are a great source of complex carbohydrates, but not protein. If you are looking for a balanced breakfast, you may therefore want to put protein powder in overnight oats. Protein is the most satiating (filling) macronutrient, so eating lots of it at breakfast will keep you full until lunch, discourage overeating, and reduce snacking later in the day, all of which are key if you are trying to lose weight. There is lots of research to back this up. In one study, researchers discovered that high protein breakfasts improved satiety and overall diet quality. Another study found that eating high protein foods led to reduced hunger and increased fullness.
Adding high-protein foods to your breakfast can also fuel muscle growth efforts. Research also shows that a higher protein intake at breakfast is associated with a higher total daily protein intake. A high protein breakfast, despite its satiating effects, can still optimize the amount of protein per meal without compromising total daily protein intake. In other words, eating lots of protein first thing in the morning does not fill you up so much that it reduces your overall protein intake; it actually allows you to maximize the amount of protein that you consume over the course of the day. This is great news for people looking to curb weight loss and maintain muscle mass. Packed with easy to digest protein, protein overnight oats are a great way to ensure that you are hitting your protein goals in the morning.
Why drink wholesome?
This overnight oats recipe with protein powder was made with drink wholesome – the only protein powder made with 100% real foods. Given its simple ingredient list, it makes delicious overnight oats. Most protein powders, on the other hand, do not make good overnight oats because they are made with protein isolates. Isolates, which are listed on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey,” are foods stripped of everything but the protein. Unlike real foods, they are missing the nutrients that make food taste good. It follows that protein isolates turn delicious overnight oats into a chalky mess. Avoid them whenever possible.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
Another reason why drink wholesome is perfect for protein overnight oats is that it is sweetened with monk fruit. Monk fruit, also known as lo han guo, is a small, melon-like round fruit native to Southeast Asia. It is turned into a sweetener by removing the seeds and skin, crushing the fruit, and collecting the juice, which is then dried into a powder. Monk fruit sweetener is sweet like sugar, unlike the artificial sweeteners and stevias used to sweeten most protein powders. Artificial sweeteners and stevia have an awful bitter aftertaste because they activate bitter taste receptors in addition to sweet taste receptors. They may be sugar-free, but they will ruin your recipe.
The Best Protein Overnight Oats Recipe
-½ cup rolled oats
-½ cup almond milk
-½ cup drink wholesome chocolate protein powder
-1 tbsp chia seeds (optional)
-1 tbsp peanut butter (optional)
In a mason jar or small bowl, mix the almond milk, oats, and protein powder. Stir until combined and check to ensure that all of the oats are moist. Add more almond milk if needed. Cover your oats and leave them in the refrigerator overnight (or for at least 6 hours). Note that you can customize this recipe in infinite ways. One of my favorite additions to these chocolate protein powder overnight oats is a few slices of strawberry and banana. Enjoy!
Hi! My name is Jack. I created drink wholesome because I was sick of protein powders that upset my stomach. It is handmade in Plymouth, MA.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.