Filling protein overnight oats made easy.

Vegan. Gluten free.

Overnight oats rarely keep me filled for a long period of time until now. I’ve been working at tweaking my combinations and toppings and finally nailed it. Oats on their own are incredibly nutritious. Let’s review just a few highlights:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI

I do highly recommend you purchase organic oats as most conventional are sprayed with glyphosate aka RoundUp and no one needs to be eating that! I prefer One degree which is certified glyphosate free. I make a few of these at a time so that they’re ready to go when I’m craving them. They last about 4-6 days in the fridge. I suggest adding toppings prior to serving. And finally, please note that by adding additional protein and fat via the chia seeds, it not only bulks the oats, becomes hydrating as they absorb 12x their dry weight in liquid and are packed with additional omega 3 fatty acids and fiber.

1/2 cup of rolled oats
1/2 cup or a smidge more of unsweetened vegan milk
1-2 tbl chia seeds
1 tsp vanilla extract
1/2 of a very ripe mashed up banana or 2 tsp of maple syrup for sweetness.

Place all ingredients into a glass jar. Shake vigorously for about 30 seconds. I leave it on the counter and shake every few minutes for about 5 minutes or until the chia is absorbing the milk. Then store in the fridge. When ready to consume, you can add your toppings to the jar if you have room or pour out into a bowl. Add toppings and enjoy!

Topping ideas:
Fresh or frozen fruit
Hemp hearts
Cacao nibs
Nut butter

This recipe can easily be doubled or tripled in a larger container to use for multiple people or days if you have larger jars.


— Knead to Cook

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