I’ve had a renewed interest in overnight oats lately, mostly due to needing another “make ahead” breakfast or preworkout snack option for some extra busy days where grab ‘n go is the name of the game.
This particular concoction provides a higher carbohydrate option, but HOLD ON: this does not make the recipe 1) evil 2) cause you to gain weight or 3) unhealthy.
Sometimes we get too focused on the macro profile of a recipe that we forget about other elements such as the vitamin and mineral content, fiber content, the energy demands of what’s coming up in a workout or the brain power required for an intense work day… and let’s not forget TASTE and ENJOYMENT.
So enough with some disclaimers, here’s the recipe:
Ingredients:
8 oz (240 ml) organic 1% cow milk (you can substitute soy milk or any other protein-fortified unsweetened plant milk)
1/4 c (36 gm) Bob’s Red Mill organic protein oats (you can use regular old-fashioned oats)
1 Tbsp (10 gm) chia seeds
2 Tbsp (13 gm) powdered almond butter (I used this one; you can use equivalent peanut powder)
1 Tbsp (10 gm) cacao nibs (I used this one) - IMO, this was the gold ingredient!
1 medium banana, sliced
Preparation Steps:
Use a mason jar or container with a tight-fitting lid. Add the milk, oats, chia, and almond butter. Put the lid on and shake a few times (dance moves are permitted). Then open the container and add the cacoa nibs and sliced banana. Close it up and store in the fridge overnight.
When ready to consume, give it a few stirs before enjoying.
Basic nutrition info:
525 calories
74 grams of carbohydrate (12 gm fiber)
24 grams of protein
15 grams of fat
3:1 ratio of carb to protein
I’m not a big fan of mushy banana, so I was a little worried this was going to test my banana boundaries. But to my surprise, this was super enjoyable and the cacao nibs provided texture with hints of that deeper chocolate flavor throughout - in a “just right” kind of way.
You might be wondering “Hey, isn’t that fiber content of 12 grams a bit much to eat before a workout?”
Good question. I’m really not a fan of the old black and white rule of “avoid fiber” before workouts. I mean, sure, if you’re going to eat this 5 minutes before doing 10 x 400m repeats on the track, I’d say “Nope, not a good meal option.” But if you’re eating this an hour before a bike workout, hitting the gym for a strength session, or some other low to moderate intensity workout, fiber is not going to be the deal breaker. Note: if you find that you DO have gut issues, that’s a sign we need to do some work on your gut health… not a sign to avoid fiber.
As always, let me know if you try this recipe and how you like it! (I always love a tag on Instagram @nutritionmechanic so hit me up there too!). And if you’re looking for more of our overnight oats recipes (many of which are higher protein than this recipe!), you can go here.
-Dina