Yogurt Free Protein Oats

GF V SF Apr 29, 2024

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Most of my protein overnight oats recipes use plain nonfat Greek yogurt. But if you can't digest it, or you don't have any on hand, you can use this as a base instead. I've basically just doubled the protein powder and added a little sweetener to compensate. Here, I've used liquid monk fruit, but sugar free syrup, honey, or maple syrup are also good sweeteners (1 tbsp, 20 g). I've also gone with the stevia sweetened electrolyte powder that I've used in Electrolyte Protein Shake, giving me a vitamin and electrolyte boost while also acting as my sweetener.
 Oats are such a blank slate - replace the banana with pumpkin, add some cocoa powder, swirl in some peanut butter or PB2, top with fruit; the possibilities are endless, create your perfect bowl! For a protein powder free recipe, check out my Overnight Oats with no Protein Powder

- 1 medium (110 g) Banana, overripe
- 1/4 cup (20 g) Quick oats
- 2 tbsp (32 g) Natural peanut butter
- 1/2 scoop (15 g) Casein protein powder, unflavored
- 1/2 scoop (15 g) Whey protein powder, unflavored
- 1 tbsp (12 g) Chia seeds
- 1 tsp (3 g) Cinnamon
- 1/4 tsp (1.25 g) Almond extract
- 1/4 tsp (1.25 g) Liquid monk fruit
- Pinch (0 g) Salt
- 1/2 cup (120 g) Unsweetened vanilla almond milk

1. Mash the banana in a bowl, and mix with the rest of the ingredients. Optionally top with 1 cup (140 g) fresh or frozen berries. Either refrigerate overnight to enjoy cold, or microwave on high for 2 minutes (stirring halfway) to enjoy warm

https://www.poormanprotein.com/recipes/no-yogurt-oatmeal

Description

 Most of my protein overnight oats recipes use plain nonfat Greek yogurt. But if you can't digest it, or you don't have any on hand, you can use this as a base instead. I've basically just doubled the protein powder and added a little sweetener to compensate. Here, I've used liquid monk fruit, but sugar free syrup, honey, or maple syrup are also good sweeteners (1 tbsp, 20 g). I've also gone with the stevia sweetened electrolyte powder that I've used in Electrolyte Protein Shake, giving me a vitamin and electrolyte boost while also acting as my sweetener.
 Oats are such a blank slate - replace the banana with pumpkin, add some cocoa powder, swirl in some peanut butter or PB2, top with fruit; the possibilities are endless, create your perfect bowl! For a protein powder free recipe, check out my Overnight Oats with no Protein Powder

Time

Prep Time:

5 minutes

Cook Time:

2 minutes

Total Time:

7 minutes

Cost

Total Cost:

Cost per Serving:

$1.55

Ingredients

Serving(s)

1 medium Banana, overripe
1/4 cup Quick oats
2 tbsp Natural peanut butter
1/2 scoop Casein protein powder, unflavored
1/2 scoop Whey protein powder, unflavored
1 tbsp Chia seeds
1 tsp Cinnamon
1/4 tsp Almond extract
1/4 tsp Liquid monk fruit
Pinch Salt
1/2 cup Unsweetened vanilla almond milk

Instructions

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1. Mash the banana in a bowl, and mix with the rest of the ingredients. Optionally top with 1 cup (140 g) fresh or frozen berries. Either refrigerate overnight to enjoy cold, or microwave on high for 2 minutes (stirring halfway) to enjoy warm

Nutrition Facts

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Servings: 1

Calories: 554

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Total Fat: 24.0g (31 %)
 Saturated Fat: 3.9g (20 %)
 Polyunsaturated Fat: 6.8g
 Monounsaturated Fat: 9.8g
Cholesterol: 44mg (15 %)
Sodium: 392mg (17 %)
Total Carbohydrate: 53.8g (20 %)
 Fiber: 13.0g (46 %)
 Net Carbs: 40.8g
 Total Sugar: 15.8g
  Added Sugar: 0.0g (0 %)
Protein: 37.7g (75 %)

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Vitamin B12: 0.72mcg (30 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 733mg (56 %)
Iron: 3.37mg (19 %)
Magnesium: 241mg (57 %)
Potassium: 948mg (20 %)

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Glycemic Index:

36.7

Glycemic Load:

19.8